Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
Varied-Level Bench Press
(chest, shoulders, triceps)
Lie on an adjustable weight bench and grab the bar with your hands shoulder-width apart and your feet flat on the floor. Lift the bar off the supports and hold it above your chest. Slowly lower the bar to your chest, then press it up and slightly back. For each additional set, raise the bench one notch (or about a 10- to 15-degree incline). Watch Your Form: Lower the bar to a point on your chest that’s just above your nipples. If it strays below that spot, it can put too much strain on your rotator-cuff muscles. Single-Arm Rotational Chest Press
(chest, shoulders, triceps, abs)
Lie on a bench holding a dumbbell in your left hand, next to your chest. Slide your body to the left so your left side hangs off the bench. (Grab the right side of the bench with your right hand for balance.) Press the weight up and lift your left shoulder as high as you can, then lower the weight. Switch positions and use your other hand for the next set. Watch Your Form:Your shoulder blade can rise off the bench at the top of the move, but keep your head flat against the bench. Next page: How to perform this workout
This type of workout routine is great for a few reasons:
1. It gives you a lean physique, focusing on fat loss without sacrificing any muscle (in fact you'll be gaining muscle)
2. You will gain both strength and endurance at the same time allowing you to push yourself harder for future workouts.
3. You will be using large muscle groups which always ends up in the best results (both for muscle gain and fat loss).
Can't beat that :)
-Paul Anthony
Home Gym Goals
Submitted by Paul Anthony on 9 August, 2011 - 09:58.
Great exercises! Thanks for the post, I will combine it with my cyrrent program. Check out my Customized Fat Loss review: http://www.youtube.com/watch?v=c3jYhNPPAsE
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