[Latest News][6]

9ja Jobs
Apartment Therapy | Saving the world
Authority Nutrition
Beauty - ELLE
Blogs
Blue Perk by Freddy Rodriguez | Lifestyle Blog
Blushing Black
Breaking Muscle
Career Guide
Careers.org Blogs
Celebs
Clerical Jobs | Indeed.com
College Grad
Comedy
Cosmopolitan
Dimma Umeh | Nigerian beauty blogger
E! Online (US) - Red Carpet Blog
Elements of Style Blog
Employment Nigeria Blog
Encomium Magazine
Events
Expert Career Advice | Ladders
Fame10
Fashion - ELLE
fashion blogger & lifestyle blogger
Fit Bottomed Girls
Fitneass
FitnessRX for Men
FitnessRX for Women
fitpn.com
Footwear NewsFootwear News
GistUs.com
Good Housekeeping
Gossip
Health Tips Portal
Healthy Living
Healthy Living - The Huffington Post
Hotnigerianjobs.com
IFTTT
Indeed Blog
InStyle Celebrity News
InStyle Fashion News
InStyle Fashion Trends
InStyle Hair Trends
Interviews Guide
Jaguda.com
Job Guide
Job Vacancies in Nigeria
Joblanda – Latest Jobs in Nigeria Today
Jobs
JustLuxe: Fashion News
JustLuxe: Luxury Cars News
JustLuxe: Luxury News and Reviews
JustLuxe: Womenandapos;s Style News
LATEST BREAKING NEWS
Life & Love - ELLE
Liveofofo
Men's Fitness
Miss Petite Nigeria
Muscle & Fitness
Ngcareers- Jobs in Nigeria
Nigerian Celebrity News + Latest Entertainment News
Nigerian Entertainment Today – Nigeria's Top Website for News
Nollywood
North
notjustOk
Nutrition
NYT > Fashion & Style
NYT > Movies
OMG Gist Today
one room at a time
POPSUGAR Home
pulse.ng - Nigeria's entertainment & lifestyle platform online
Punch Newspapers
Rap Radar
Retail Jobs | Indeed.com
sales Jobs | Indeed.com
Scoop and Games
Shape
Simply Recipes
SISIYEMMIE: Nigerian Food & Lifestyle Blog
sites.google.com/view/kamagratablette/
Small House Swoon
South & Central America Jobs - jobs.ac.uk
The Daily Muse
The Everygirl
The GentleManual
The GentleManual | A Handbook for Gentlemen & Scoundrels
The GentleManual | A Handbook for Modern Gentlemen
The Nation Nigeria
TheEverygirl
TheInterviewGuys.com
Thought Catalog
tooXclusive
Total Sorority Move
TrustedReviews - Site-wide feed
Unfinished Man
Vanguard News
Videos
Vogue
Wear to Work – Corporette.com
Weddings
Welcome to Linda Ikeji's Blog
Welcome to Naijadailyfeed's Blog
WWDWWD
YNaija

5 Adjustments To Improve Your Next Workout

There is always room for improvement in the gym. Whether you have been training for three months or three years, mistakes will happen. Fitness is such an in depth topic, it’s easy to overlook adjustments that can boost the effectiveness of your workouts. But making small tweaks to your training can lead to big changes in your physique.

Here are 5 simple adjustments to help you get the most out of your gym time.

5 Adjustments To Improve Your Next Workout

ADJUSTMENT #1: Focus On Quality

There are times when you train as heavy as possible, but only when using proper technique. Poor form can lead to a lack of focus on the muscle being trained and injuries. Those trying to lift too much also tend to hold their breath, which can cause a dangerous increase in blood pressure. Instead of focusing on weight, shift your focus to the overall quality of each lift. Fortunately, finding that sweet spot is simple. Take a look at what you are lifting and reduce it. Once the first decrease is made, test the new weight and continue to adjust as needed. The goal is to find an amount that you can control but challenges muscles at the same time.

ADJUSTMENT #2:Better Mind Muscle Connection

Establishing a strong mind muscle connection will recruit more muscles fibers and simply make you better. Think about which muscle you are working on prior to lifting and visualize a successful set of lifts. Focus on that primary muscle during the exercise. Do not focus only on the concentric (contraction) motion but also on the eccentric (release). Slowing down the eccentric phase of an exercise allows you to lift more weight eccentrically which will improve strength, muscle endurance and size.

ADJUSTMENT #3: Control your pace

If you have set aside time to spend at the gym, why are you still in such a rush? Rushing through a workout produces minimal result – it is important to maintain a steady pace. Even quick, explosive lifting requires a controlled pace, otherwise you’ll end up compromising technique for speed. Along with a steady pace, a brief but deliberate hold of the muscle at the maximum point of contraction is an adjustment everyone should make. Doing so increases time under tension which makes sets more effective.

ADJUSTMENT #4: Monitor Your Rest Periods

If you’re at the gym to socialize, stay away from me. I deliberately wear headphones to avoid the talkers. There are numerous articles out there that recommend limiting rest periods from anywhere from 60 to 180 seconds between sets, but I tend to take longer breaks when I’m lifting heavy and performing lower reps – up to 3 minutes in this instance. The key is doing what’s right for you. If 60 seconds isn’t enough, the last thing you want to do is go into a lift when you’re still recovering from the last set. Regardless, time can get away from you if you’re chatting with your fellow gym goers. A one-minute rest can quickly become a 5 minute one if you’re not careful – which can ruin a good workout. Stay focused, move from lift to lift and machine to machine.

ADJUSTMENT #5: Have A Game Plan, Write It Down

Before each workout, I write down all the lifts and sets I will accomplish that day as well as the pace (or time under tension). Doing so makes every gym visit more efficient. Plan a week’s worth of workouts and keep the plan on hand. It’s easy to cut a workout short, but having a list of things that need to be done will prevent you from leaving before they are all completed. Along with a game plan, how do you know if you’re improving if you are not keeping track? Sure new lifters see results quickly and probably don’t see the value in tracking but we can all benefit from it. There are so many ways to track progress. You can use a pen and paper or one of the popular fitness tracking apps out there or make a spreadsheet. Just remember to stay consistent with progress tracking. Otherwise your data will not be accurate. To avoid inconsistencies add “track progress” to your to do list.



from FitnessRX for Men http://ift.tt/2feCaC3
via IFTTT

About Author Mohamed Abu 'l-Gharaniq

when an unknown printer took a galley of type and scrambled it to make a type specimen book. It has survived not only five centuries.

No comments:

Post a Comment

Start typing and press Enter to search