ejercirew rcios ewry barraeewrewwewr de ejercicio1

7/25/2019 Ejercirew rcios ewry Barraeewrewwewr de Ejercicio1

http://slidepdf.com/reader/full/ejercirew-rcios-ewry-barraeewrewwewr-de-ejercicio1 1/19

BUILDAFOUNDATION

36 Why build a strong foundation?

38 Bodyweight moves42 Core strength

46 Pre-workout warm-up

48 Post-workout stretches

50 Assess your tness

RULETWO

C T NTSS



36 Men’s Fitness36



Men

hydoyou

need strong

found tion?

Createasolidbasetomakeaddingmuscleeasy

Building muscle is like building ahouse. Lay the right foundations

and you can build a strong, stablestructure that will withstand whateveris thrown at it. But if construction beginswithout a solid base then you’ll end upwith a weak, unbalanced frame that isat risk of falling apart.

The good news is that getting asolid foundation for your muscle-building mission is easy.

This chapter explains how, throughperforming bodyweight exercises(those that rely on your own weightas resistance, such as press-ups), coreexercises (which target your abdominal

muscles, including your six-pack), andproper warming-up, cooling-down

and stretching, you can lay some solidfoundations that will make putting

on hard, lean muscle far easier.Why? Because bodyweight moves

target the small, but vitally importantstabilising muscles that make your joints stable, mobile and healthy, whilea strong core supports your torso andassists the transfer of power fromyour legs to upper body – crucialforthe successful completion of almostall standing exercises – especially theshoulder press, deadlift and squat –without injury. The more stable yourbody, the heavier you’ll be able to liftand the faster you’ll pack on muscle. So

if you want a body that’s more Taj Mahalthan Leaning Tower of Pisa, read on.

RULETWO BUILDAFOUNDATION

Tomaster the

most important

bodyweight

moves,

turnover.



S

E

V

N

R

O

U

L

D

N

M

U

Men’s Fitness38

BODYWEIGHTMOVES

Masterbodyweight

movestobuildmuscl

preventinjuryand

generateexplosive

power

Ifyour aim is topackonmuscu

size andstrength, itcanbe temp

tohead straight for theweightsand

startdoingbenchpresses andsquats

ratherthanpress-ups, lungesandoth

bodyweight exercises. And that’sbeca

most peopleassume that theyare too

tobeeffective inbuildingmuscle.

Butbodyweightmovesaregreat fo buildinga strongandstable foundatio

muscleandthe fact thatyoucandoth

anywhereandat any timeis justone o

theirmanybenefits.Thesemoves can

reduceyourrisk of injury, they’rea pe

way towarmupandthey’ll improvey

ability togoheavierwhenyoudofina

hit theweights.

FIGHTINGFIT

Takepress-ups. They’regreatat target

thesmallmuscles of thedelicate shou

joint. Strengthenthese stabilisingmus

andyou’llbeable topushheavier andharder on thebenchpress.

Butdon’t just take ourword for it.

Manyathletes incombat sportsmake

bodyweightmovesakeycompomen

of theirtrainingprogrammes.

Any formof trainingdonebyboxer

andMMA fightersto primetheirmusc

for explosivespeedand strength isgo

enoughforus.For theseathletes,gett

a rippedbodyis justa bonus.



Men

TARGET

Chest

Triceps

Shoulders

TARGET

Chest

Shoulders

Triceps

TARGET

Chest

Shoulders

Triceps

Core

Theultimate

upper-body test,

press-ups requireyour

chest, shouldersand

tricepstoworkhard to

lower, thenlift, your torso

fromthefloor.

This twistonthe

classicmove

requiresupper-bodyco-

ordinationandastrong

core torotateupwards.

Havingtoclap

inbetweenpress-

upsmeansyouhaveto

pushupfromthefloor

quickly, turningit into

anexplosivemuscle-

buildingmove.

HOWTODOIT

Start with yourhands shoulder-

width apart andbody straight.

Lower yourselfuntil your elbowsreach 90˚, thenpress back up.

HOWTODOIT

Start in press-upposition and lowerchest to ground.

Press up powerfullyand at the top ofthe move lift onearm o the groundwhile twisting yourtorso until that armpoints to ceiling.

Lower back downbefore repeatingon the other side.

HOWTODOIT

Start in press-upposition and lowerchest to ground,keeping elbowsclose to your side.

Press back up

powerfully so thatyour hands leavethe loor. Quicklyclap them together.

Land back downand descend intothe next rep.

PRESSUP

TPRESSUP

CLAPPRESSUP



S

E

V

N

R

O

U

L

D

N

M

U

Men’s Fitness40

TARGET

TricepsShoulders

TARGET

Quads

Hams

Glutes

TARGET

Quads

Hams

Glutes

Calves

Masteringthe

correctformof

a squatmeansyou’ll

makequickerprogress

whenaddingadditional

weightusinga barbell

ordumb-bells.

Jumpingturns

the squatintoa

powerful plyometric

movethatfiresup

yourfast-twitchmuscles

fibresandgetsyour

heart pumping.

Buildmassonthe

backofyourarms

withthis surprisingly

toughmove.

HOWTODOIT

Stand tall with feet

shoulder-width

apart and toespointing slightly

outwards.

Keeping your

core braced and

a natural arch in

your back, squat

down until your

thighs are parallel

to the loor before

pushing back up

through your heels.

HOWTODOIT


shoulder-width

apart.

Squat down, then

push back up

powerfully so your

feet leave the loor.

As you land

descend straight

back into a squatand repeat.

HOWTODOIT

Grip the edge of

a bench with

your back and

legs straight.

Slowly lower your

body straightdown, keeping

your elbows

pointing back

throughout, before

pressing back

up powerfully.

SQUAT

JUMPSQUAT

BENCHDIPS

BODYWEIGHTMOVES



Men

TARGET

Shoulders

Triceps

TARGET

Quads

Hamstrings

Glutes

TARGET

Adductors

(inner

thighs)

Anotherclassic

move that requires

power, balanceand

co-ordination.

Theoften-ignored

musclesofyour

inner thighsarevital

forturningmovements,

both in thegymandon

thesportspitch.

Thebestway

toworkyour

shoulderswithout

weights, thismovealso

requiresastrongcore

andgoodco-ordination.

HOWTODOIT


apart, chin up, core

braced and naturalarch in your back.

Take a step forward

and lower your

body by bending

both knees to 90°.

Ensure your front

knee doesn’t go

past your foot.

Push back o your

front foot to move

back to the start.

HOWTODOIT

Stand with feet

close together, with

core braced.

Take a big step to

one side, keeping a

natural arch in your

back and torso

upright. Bend the

other knee to lower

your body, keeping

that knee in linewith your foot.

HOWTODOIT

Start with your feet

on a bench and

hands shoulder-

width apart on

loor, so your body

forms an invertedV-shape.

Slowly lower

your body until

your face almost

touches the loor

before pushing

back up powerfully.

LUNGE

LATERALLUNGE

INVERTEDSHOULDERPRESS



S

E

V

N

R

O

U

L

D

N

M

U

Men’s Fitness42

Buildasolid

midsection

andreap

therewards

Asolid coreism

than just about

havingan impressive

six-pack. In fact, havin

a stomachofsteeloffe

farmorebenefits toyo

muscle-buildingambi

than just looking good

That’s because a stron

stablecoremeans you

moreeffectively trans

powerbetweenyouru

andlowerbody – vital

lifting heavyweights –

well asprovidinga sol

base foralmostevery

upper-body lift,especi

thosethat involve liftin

aweightoverhead,suc

as theshoulderpresso

overheadsquat.

Here areeight kit-fre

moves thattargetyour

abdominals, obliquesallthe other importan

deep-lyingmuscles th

makeupyourcore.

CORESTRENGTH



Men

TARGETObliques

TARGET

Upperabs

TARGET

Lowerabs

The classic move

fortargeting your

upperabs – and still

one of thebest.

Place the emphasis

on thelower part of

your absby hitting them

from a different angle.

Hit yourabs from

the side to target

your obliques – the

muscles that frame

your six-pack.

HOWTODOIT

Lie on a mat with

your knees bent at

90° and your feetlat on loor. Place

your ingers by

yourtemples.

Contract your abs

to curl your chest

towards your

knees, keeping

your lower back on

mat. Squeeze your

abs at the top then

return to the start.

HOWTODOIT

Lie with your arms

by your sides with

knees bent at 90°

and feet lat.

Contract your abs

to lift your hips o

the mat, then curl

your knees towards

your chest, keeping

your knees at 90°.

Pause then slowlylower your legs

back to the start.

HOWTODOIT

Lie on your side

with one arm in

front of body and

the other bent so

your ingers touch

your temples.Crunch up

sideways and hold

for a second at the

top of the move

and then lower

slowly back to the

start.

CRUNCH

REVERSECRUNCH

OBLIQUECRUNCH



S

E

V

N

R

O

U

L

D

N

M

U

Men’s Fitness44

CORESTRENGTH

TARGET

Abs

TARGET

Core

TARGET

Core

Obliques

Build astrong

linkbetweenyour

upperand lowerbody.

Holdyourbody

straight tobuild

apowerful coreand

improveyourposture.

Anadvanced

move that requires

flexibilityaswellasa

strongcore.

HOWTODOIT

Hold your body

in a straight line

from head to heelswith your elbows

beneath your

shoulders, feet

together and face

looking down.

Hold the position

for as long as you

can without letting

your hips sag.

HOWTODOIT

With your elbow

directly beneath

your shoulder,

hold your body in

a straight line from

head to feet.

Hold the position

for as long as you

can without letting

your hips sag,

then repeat on

the other side.

HOWTODOIT

Lie lat on your

back with your

arms behind your

head, and your feet

together.

Contract your abs

so your hands andfeet meet over your

stomach. Keep

your legs straight

and squeeze you

abs at top of move

then return to the

start.

PLANK

SIDEPLANK

JACKKNIFE



Men

TARGET

Lowerabs

Obliques

Keep thefocus

onyour lower

absandobliqueswiththisadvancedmove.

Dothemquickly –

but ina controlled

manner– toreallyworkyourcoremuscleshard.

HOWTODOIT

Lie lat on your

back with your

arms out to the

sides and your

legs straight up in

the air. Keep your

shoulders and

upper back on the

mat throughout.

Twist over to one

side, keeping your

legs straight. Go

as far as you can

to the side without

letting your feethit the loor.

Reverse back to

the start and twist

the other way.

Lie lat on your back. Crunchup and bring your right elbow

to meet your left knee. Repeat

on alternate sides.

BICYCLES

HOWTODOIT

LOWERBODYRUSSIANTWIST

TARGET

Abs

Obliques



S

E

V

N

R

O

U

L

D

N

M

U

Men’s Fitness46

PREWORKOUTWARMUP

Warmupbeforeevery

workouttoprepareyo

bodyandprevent inju

Aproperwarm-up isvital befor

doinganyweight training.If tim

is short,don’t be tempted toskip the

warm-upandgo straight toyourwork

because coldmuscles cangeteasily

damaged.A fewminutes spentona

warm-upcanprevent days lostwhile

recovering frominjury.

Yourwarm-upshouldstartwith som

light cardiovascularexercise, suchas

running, rowing orcycling.Thiswillm

your heartbeat faster, pumpingoxyge

andnutrients toyourmuscles,andel

your body’s core temperature.Warm

musclesaremore elastic thancoldon

soyou canworkthem through awide

rangeofmotionwith fewer injuries.

After thecardioyou thenneed to ta

yourmusclesdirectlywithdynamic

stretches.Thesediffer fromstatic

stretches(see next page) in that you a

moving asyou stretch outthemuscle

trick is tostart verygently andthen sl

increasetherangeofmotionyouuse

witheachrepetition.Thisprepares yo

musclesandjointsfor theworkto comFinally, before youbeginanylifting

exercise, performthemovementswit

minimalweight to teachyourmuscle

how to respondwhenyoudotheexe

withheavierweights.

Whatevermethod

ofcardioyou

choose, keepthepace

gentleandconstant.Bytheendoften

minutesyou

shouldbe

sweatingand

puffingabit,but

notoutofbreath.

WARMINGUP

Cardio

10minutes



Men

COOLINGDOWNIt’s important after your inal set to cool down before beginning your post-workout stretches (see next page).Cooling down is the process of gradually reducing your heart rate from its elevated state during the mainpart of your session and also slowly bringing down your core body temperature. Spend ive to ten minutesperforming some very gentle cardio, gradually reducing the intensity every minute to transition your bodyback to its resting state.

DYNAMICSTRETCHES

LUNGEWITH

REVERSEFLYE

Step forward while

stretching your

arms to the sides.

Keep your body

upright.

Lunge lower with

each rep.

ALTERNATING

SPLITDEADLIFT

Step forward with

one foot and lean

forwards from the

hips.

Keep your back

straight.Lower your hands

down your shins a

bit further each time,

before pushing back

to the start.

Repeat with other leg.

LATERAL

LUNGEWITH

TWIST

Step to the side

with both feet

pointing forward.

Twist your torso

in the direction of

your leading foot.

Bend your knee

a bit further with

each rep.

SQUATTO

OVERHEAD

REACH

Stand with feet

shoulder-width

apart and back

straight.

Squat downand then reach

overhead as you

stand up.

Squat a bit lower

with each rep.

Afteryour cardio warm-up perform 10 reps of each of these moves



S

E

V

N

R

O

U

L

D

N

M

U

Men’s Fitness48

POSTWORKOUTSTRETCHES

Stretchyourmusclesaftereachsessiontoimproveflexibility

Witha staticstretchyou

hold a relaxedmuscleunder

tension.This helps lengthen themuscle,whichwillhave contracted

afterweight training,andprovides

severalbenefits.First, itwill help

withflexibility, so you’ll be able

toworkyourmusclesacrossa

wider rangeofmotion, leading to

biggermusclegains. But stretching

alsohelps reduce injuriesasyour

muscles andtendonsare less likely

to tearwhentheyare relaxed.Stretching also improvesblood

flow toyourmuscles,helping to

flushouttoxins,meaningyou’ll be

readyforyour nextworkout sooner.

Andstretchingcan also aidposture,

because tensemusclescanpull

your spine,shoulders andhipsout

ofalignment, leading toa stoop

lookandlowerbackpain.

Yourmuscles need tobe fullywarmedupbeforeyouperform

staticstretches, sonever dothe

atthestartofaworkout. To avo

injury, don’tpull toohardwhen

youstretch,anddon’t

‘bounce’ themuscle

under tension.

CALVES

Push down on your rear heel.

HIPFLEXORS

Keep your body upright and push

your hips forward.

HAMSTRINGS

Lean forward at the hips with a

straight back.

ADDUCTORS

Press your knees apart gently with

your elbows.

QUADS

Pull on your ankle and push you

hips forward.

GLUTES

Gently pull on your knee.

STATICSTRETCHES

Holde

stretch f

to30sec



Men

CHEST

Interlock your ingers and raise your

hands behind you with straight arms.

ABS

Lift your shoulders high o

the loor.

TRICEPS

Point ingers of one arm down your

back and pull gently on that elbow.

UPPERBACK

Interlock your ingers and raise your

hands in front with straight arms.

LATS

Press your shoulder towards

the loor.

BICEPS

Press your arms back while twisting

your hands so your thumbs point

behind you.

LOWERBACK

Keep your shoulders

lat on the loor.

ASSESSYOURFITNESS

Now you know the mainbodyweight moves and how

to warm up and warm down,it’s time to test your current

itness and strength levels.

Turn over to begin.

TRAPS

Pull gently on your head.



S

E

V

N

R

O

U

L

D

N

M

U

Men’s Fitness50

ASSESSYOURFITNESS

Takethese

tests, thenus

our tipsto

improve

yourscores

Doingthese sixt

isuseful for two

reasons.First, theywil

youa goodidea ofyou

current levelof fitness

they showyou inwhic

areasyouareweakera

needto improve.That

whyeach test hassom

simple ‘how to improv

tipsincluded.Second,

theywillgiveyoua set

concretenumbersaga

whichyoucanmeasu

yourprogress.Sowhe

you revisit these tests

amonthortwoyou’ll s

exactlyhowmuchfitte

andstronger youhave

become.



Men

Thehumblepress-

upisanexcellent

testof upper-body

strengthandendurance.

THETEST

Perform as many press-ups

as you can, following the

correct form set out on p39.

The test ends as soon as

you can no longer complete

a rep with correct form.

HOW TO

IMPROVE

Aim to do three or four sets

of max reps, with around

60 seconds’ rest between

sets. You can also vary

the tempo: come down

slowly and explode up,

for example, and work up

to clap press-ups or even

slapping your chest as your

hands come o the loor to

build explosive power.

Themaximum

weightyoucan

liftforonerep isthe

keyindicatorof lower bodystrength.Seep58

forhowtoperformthe

squatcorrectly.

THETEST

Warm up. Ideally, do the

test in a squat rack, not

on a Smith machine. Aim

for four attempts, with

three to ive minutes’

rest in between,

increasing the weight

between 2.5kg and 10kg

each time. Your scoreis the heaviest weight

you can lift with perfect

form divided by

your bodyweight.

HOW TO

IMPROVE

You need to learn to sit

back into the squat, keep

the weight distributed

over your heels and don’t

let your knees drift too

far forwards. It’s also

worth working on yourweak points – lower back,

glutes and hamstrings.

Try good mornings or

Romanian deadlifts.

PRESSUPS

ONEREPMAXSQUAT

RESULTSSCORE LEVEL

40+ Excellent3040 Very good2030 Good1020 AverageBelow 10 Poor

RESULTSSCORE LEVEL

1.52 Excellent

1.251.49 Very good

11.24 Good

0.750.99 Average

Under 0.75 Poor



S

E

V

N

R

O

U

L

D

N

M

U

Men’s Fitness52

ASSESSYOURFITNESS

Thisisoneof

thebestways to

evaluate core strength.

THETEST

Keep your body in a

straight line from head to

heels with your elbows

beneath your shoulders,

feet together and face

down. Hold as long as

you can without letting

your hips sag.

HOW TO

IMPROVE

Practice makes perfect

for the plank, so hold

the position for as long

as you can. Rest for 30

seconds, then hold it

again. Repeat this three

or four times a week and

see your time soar.

PLANK

Your one-rep

max onthe

bench is a key indicator

of totalupper-bodystrength.See p60 for

how to perform the

move correctly.

THETEST

With an empty bar, lie on

the bench with feet on

loor. Lower the bar until

it touches your chest

then press back up. Do

ten reps as a warm-up.

Gradually increase the

weight, performing

one or two reps at each

weight, until you reachyour one-rep max.

Divide your heaviest lift

by your bodyweight for

your score.

HOW TO

IMPROVE

Strengthen your

shoulders and triceps

with overhead presses

and dips.

ONEREPMAXBENCHPRESS

RESULTSSCORE LEVEL

1.50+ Excellent1.251.49 Very good11.24 Good0.75-.099 AverageUnder 0.75 Poor

TIME LEVEL

2min+ Excellent

90119sec Very good

6089sec Good

4059sec Average

Less than 40sec Poor R E S U L T S

Topredict

yourone-rep

max, seethe

tableon p61



YourVO2max

represents the

maximumcapacityof your bodyto transportanduse

oxygenin agiven time.

THE TEST

Without sophisticated kit,a basic way of estimatingyour VO2 max is the Cooper12-minute run. Set up atreadmill with a 1˚ gradientto mimic running on theroad. Warm up, then aim torun the farthest distanceyou can in 12 minutes.

After 12 minutes, use theequation VO2 = (metres run- 505)/45 to calculate yourVO2 max. So, if you ran 2.4kmyour score would be (2,400-505)/45 = 42.

HOWTO IMPROVE

Try doing continuous aerobic

training at a heart rate of7085 per cent of yourmaximum (MHR) for 30 to 60minutes, three to ive timesa week. To take your itnessup a level, you need to getup to 8090 per cent of MHRfor three minutes, with oneor two minutes recoverybetween intervals.

VO2MAX

RESULTSV02 MAX LEVEL

70 or over Excellent6069 Very good5059 Good4049 AverageUnder 40 Poor

It’s a good indicator

of theflexibilityofyourhamstringsand lower

back,withoutwhichyou’ll

probablypulla hamstring

sprintingorendupin pain

fromsquats.

THETEST

Warm up with some dynamic

stretching before you start.

Mark a straight line on the

loor as your baseline. Mark

another line perpendicular

to this as your measuring

line – this is where your ruleror tape measure goes. The

point where the two intersect

is 0cm. Put your feet on the

baseline, 2030cm apart.

Clasp your thumbs together

and slowly reach forwards,

keeping your ingers on the

measuring line as you leanforward. Measure how far

past the baseline you can

reach. If you can’t reach past

your feet, then you’ll have a

negative reading.

HOWTO IMPROVE

It’s extremely important to

warm up – any cardio that

increases the heart rate –

for at least ten minutes

beforehand and then stretch

your muscles. However, if

you’re stretching as part ofyour workout, always do it

afterwards. Research has

shown that doing static

stretches before strength

work can reduce

your strength levels.

SITANDREACH

FLEXIBILITYTEST DISTANCE LEVEL

15cm or more Excellent1014cm Very good

09cm Good-50cm AverageLess than -5cm Poor R

E S

U L T S

ejercirew rcios ewry barraeewrewwewr de ejercicio1

Documents