The Best Upper and Lower Body Lift Workout
- by William Molina
- 8 months ago
The Best Upper and Lower Body Lift Workout
The importance of maintaining a balanced upper and lower body lifts training routine responds to the need to see the set of muscles of your body to which you must pay the attention. It is where you have to work correctly so that the overall result is the desired and can be compensated. Throughout a week, you can divide your lower body lifts training routine as follows:
• Monday: work of the superior train.
• Tuesday: work of the lower train.
• Wednesday: rest.
• Thursday: work of the upper train.
• Friday: work of the lower train.
• Saturday and Sunday: rest.
Training for the lower body
There is lots of online fitness coach suggest the lower body lifts area is one of the most trained areas. Usually, a high-performance athlete focuses his exercise routine on working this part of the body at least 3 or 4 times a week. You should also know it takes a lot of patience to see physical changes. However, with a routine of appropriate exercises, you will notice remarkable changes shortly in your body shape. Once you have known what the secret to gain muscle without pain is, you must know what exercises can benefit.
In the end, the distribution of days is irrelevant, that is, you can start working the lower body train at the beginning of the week and the next day work if read the best online personal trainer guide you the upper body train, but what is essential is a minimum of rest after two sessions of training that allows your muscles to recover after the effort. Rest does not necessarily mean inactivity since those days away from the gym you can take advantage of them to do some light cardio routine you may also learn online personal training programs.
Balanced lower body lifts training routine
In any case, at the time of working the lower body lifts, it is advisable to use those exercises that guarantee a balanced muscular development in which all the target muscles work without applying more burden on some avoiding, also, those specific stabilizing muscles are overloaded. We share with you these six basic exercises that work:
1. Tilt dumbbell press:
You can perform 3 or 4 sets of 6 to 10 repetitions. With this exercise, you will work on a bench inclined (between 30 and 60 degrees) with the dumbbells, which will allow you to develop the anterior deltoid, the triceps and the upper pectoral. That is, routine for arms, shoulders, and chest.
• Lie on a flat bench with your shoulders back and down.
• Keep a slight arch in the lower back, always pressing the "core" or body core.
• With the elbows at 45 degrees from your body, slowly lower the weight to about 2 cm above your pectorals.
• Then, push the weight up but do not block your elbows or pause when you have the weight on you.
• Do 4 sets of 8 repetitions.
2. Chest supported row.
In this case, it is advisable to make 3 or 4 sets of 8 to 10 repetitions. As in the previous example, you will work with a leaning bench on which you will support the chest and raise the bar or dumbbells towards you. Through this lower body lifts exercise, you will put to work bicycles, the deltoid, trapezius, smaller and larger round muscles, rhomboid or torso. As you see, a routine that works especially the back.
3. Standing overhead press.
In the same way, as in the first lower body lifts exercise, you can perform 3 or 4 sets of 6 to 10 repetitions. This time the exercise is done sitting on the bench and raising the bar or dumbbells above the head. Thanks to this exercise, we will be able to develop the anterior deltoid mainly, but also the lateral deltoid, triceps and muscle.
4. Pull up or pull down.
Here we propose two options. We are aware that not everyone can successfully perform a series of dominating so we include a variant that can be done with a pulley machine and a bar. Some 3 or 4 sets of 8 to 10 repetitions are enough for these exercises. The brachioradialis muscle of the forearm, biceps, shoulders and back muscles will be reinforced.
5. Tilt dumbbell curls.
The idea is to perform two sets of 8 to 12 repetitions using dumbbells and lying on an incline bench. This lower body lifts training routine is especially recommended to work biceps and forearms.
• Stand with your chest slightly outward while holding a weight in each hand.
• Lift the weight up and keep your wrist extended. Rotate the forearms outward until you get a deep contraction of your biceps.
• Lower the weight and squeeze your triceps at the bottom to get the full range of motion.
• Do 3 sets of 10 repetitions per side.
6. Tilt overhead dumbbell extension.
As with the previous exercise, the one we propose now is indicated for working the tricycles. It is also done lying on a bench in such a way that the dumbbells elevate them above the head from the back. It is recommended to do two sets of 10 to 15 repetitions.
With the exercises described above, you may have enough for balanced muscle development of the upper and lower body lifts, especially if you are starting. It is advisable to rest for 1 to 3 minutes so that the muscle recovery and the exercises are more effective. So, you know what you have to do to develop the muscles of your upper body in a balanced manner. The only thing is your level of enthusiasm to adjust the number and intensity of them. If you are not sure, consult a professional or fitness specialist. If you interested to learn more about online personal training packages and personal training read our blog post