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The difference between dips for chest and dips for triceps


dips

The difference between dips for chest and dips for triceps

There are two types of dips on the parallel bars, and it is important to know the difference of these two exercises. The first kind of dips is designed for chest and one for triceps. Because both of these exercises belong to the group of complex exercises, it is recommended that they be part of your training program.
Dips is an exercise that you can do with their own weight or with additional load (depending on your strength and readiness).

The main difference between dips for chest and dips for triceps lies in the depth of the movement.

Note: Before performing the exercises dips is recommended to have a good warm up for shoulders.

Video showing dips for chest and dips for triceps:

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Minimum exercise with optimal progress | How?


minimum-exercise-with-optimal-progress

Minimum exercise with optimal progress | How?

Training plan which is based on four days of activities with three days of rest during the week, is designed so that through 12 weeks show optimal results with respect to increasing muscle and getting lean muscle mass in general.

So, if problematic weekend, then simply be timed two days of rest, if still greater problem in working days, each can adapt itself best variant, a weekly training plan essentially looks like this:

Day 1 – The lower part of the body, the emphasis on the quadriceps

Day 2 – Upper Body

Day 3 – Holidays

Day 4 – The lower part of the body, the emphasis on the hamstrings

Day 5 – Upper Body

Day 6 – Holidays

Day 7 – Rest

Exercises:

The first day of the cycle, when the planned training of the lower body with emphasis on the quadriceps, training ‘should look like this:

Squats (6-12 reps, 3 sets)

Leg press (6-12 reps, 3 sets)

Hack squats – with a rod behind the buttocks (6-12 reps, 2 sets)

Deadlift corrected leg (10-15 reps, 2 sets)

Lying hamstring curl (6-12 reps, 3 sets)

Leg Extensions – shot (6-12 reps, 3 sets)

Standing on a machine for lifting sheets (6-12 reps, 3 sets)

The second day of the cycle, when the scheduled upper body training plan should look like this:

Bench Incline bench (6-12 reps, 3 sets)

Decay (6-12 reps, 3 sets)

Lateral Raise dumbbells (6-12 reps, 3 sets)

Rowing (6-12 reps, 3 sets)

Withdrawals at lat Mazin (6-12 reps, 3 sets)

Flying for the last shoulder (12-15 reps, 3 sets)

Biceps curl on Scott bench (6-12 reps, 3 sets)

Withdrawal cable triceps (8-15 reps, 3 sets)

The fourth day of the cycle is again reserved for the lower body, but this time in the middle of training exercises for the hamstrings.

Leg Extensions – shot (12-20 reps, 4 sets)

Lying hamstring curl (12-20 reps, 4 sets)

Lunges with dumbbells (8 breakthroughs, 4 series)

Front squats (12-20 reps, 3 sets)

Deadlift corrected leg (12-15 reps, 3 sets)

Seated on a machine for lifting sheets (15-25 reps, 3 sets)

Fifth, the last day of the cycle, after which follows a break of two days, based on stimulation of hypertrophy of the upper body, and these are exercises that should be in the training program:

Dumbbell Bench thrust on the incline bench (12-15 reps, 3 sets)

Decay (to failure, 3 sets)

Lateral Raise dumbbells (15-25 reps, 3 sets)

Rowing (12-15 reps, 3 sets)

Withdrawals on the lat machine (12-15 reps, 3 sets)

Flying for the last shoulder (15-25 reps, 3 sets)

Biceps curl on Scott bench (15-20 reps, 3 sets)

Withdrawal cable triceps (15-20 reps, 3 sets)

With this complete program, not so common but hard trainings, it is necessary to devote great attention to diet, and that during the week in sufficient time to rest, is left as an excellent vacation area, regeneration and muscle growth. All you need is to provide them with the right fuel in the form of a sufficient protein intake, but also all the other elements, so that the final week 12 of follow-up of this training program, changes to the body were more than visible.

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How to burn calories in the shortest possible time


how-to-burn-calories-in-shortest-possible-time

How to burn calories in the shortest possible time

A quick way of life and a bit of free time for many people is the fundamental problem of maintaining a good line , so it is necessary to find a short but maximum effective training programs that will not take much time, and that will also spend as much as possible the number of calories .

That’s why we bring you a short training program , which requires only a few minutes of time , and that should help you burn about 1000 calories !

This short training consists of 10 exercises , number of repetitions varies from 5 to 30 , and for maximum efficiency ( and less time spent ) all exercises should try to perform without a break .

– Squats ( 20 reps )

– Push-ups ( 10 reps )

– Jumping Jacks workout ( 30 reps)

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– Burpees exercise ( a combination of a push-up and jump – 10 reps )

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– Rock climbing ( 30 reps)

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– Situps ( 20 reps )

– Heading ( 20 reps )

– Burpees ( again , this time five repetitions )

– Squats ( again , again 20 reps )

– Russian twist

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– High knee lift ( 15 reps)

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– Running in heels with a shock of buttocks ( 10 reps )

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