How to breath while doing gym workout
How to breath while doing gym workout
The most common practice is to intake on the easy part of the movement (usually the lowering phase) and to exhale on the harder part (usually the upward phase). In simple terms, you blow the weight up. The advantage of this breathing pattern is that it helps with your training rhythm. For every rep you inhale and exhale once. This helps pace your training as it supplies, he muscles with an adequate supply of oxygen. How to breath while doing gym workout.
As your training experience advances. You will discover that for some exercise its just about impossible to breath on every rep. The squat and leg press are two examples. Most of the person hold their beath for one or two reps on these exercises and are none the worse for it. In fact, on squats this is almost a necessity because the increased lungs pressure provides extra support to the torso.
Our advice is to let the body breathe on its own. Odds are you will find it easy to breathe on every rep for light warmup sets and to hold for one or two reps on heavier sets. Unless you find yourself holding for more than one or two reps, don’t worry about it. Breathing is an involuntary physiological condition and the body should do an excellent job of regulating it on its own.
The order of things
In general, most of the person train the larger muscles first because they require more energy. The thighs, chest and back require considerably more energy to be stimulated than the biceps, triceps and shoulders. There is also a more practical reason for leaving the biceps and triceps until last. These smaller muscles are also used when training the large muscles. The biceps are assisting muscles in upper back exercise. Likewise, the triceps come into play on most chest exercise. Training the smaller assisting muscles first would severally hinder your progress on your larger muscle groups, and make injury more likely. You may also want to train the shoulders are involved with chest training and the rear shoulders are involved with back training.
It probably does not matter what order you train chest and back if you are working both on the same day. Just make sure you don’t fall pray to this dangerous mindset, “ if I can not see it , its not that important .” since the back muscles are harder to see. Many of them don’t train them with the same intensity as they do the chest. If your back development starts lagging behind that of your chest, use the muscle priority principle. This principle demands that as soon as you discover a muscle group lagging behind the other, you rearrange your program to train the lagging muscle group first. In other words, train your back before your chest. This way you will devote more energy to bring your lagging body parts up to speed.
How heavy should you carry weight
A big mistake made by novice personal alike is trying to use more weight than their muscles are capable of lifting. You will notice as you read through this book that I don’t list how much weight to use in any of the exercises. That’s because there is no way I can tell another person how much weight to use. I can advice you about the number of sets, reps, exercises, combination, nutrition and even on how fast or slow to lift the weight. But there is no way I can tell you how many plates to put on that bar.
General guidance of weight lifting
As a general guide, you should first determine how many reps you plan on performing. For example, let’s say its 10. Next, pick a weight that limits you to just 10 reps. Notice I said limits you to 10 reps. You don’t just stop at 10 if you can manage 11 or 12 reps. If you can do 12 reps but you want to do only 10, then the weight is not heavy enough. There will be days when it will take every ounce of energy just to squeeze out those 8 or 9 reps. But as soon as performing more than 10 reps becomes the norm rather than the exception, add 5 or 10 pounds to the bar or machine. That is, if you have chosen 10 reps as your goal.
It won’t be long before you will be using different rep ranges in your work out. You may think it will be difficult to keep adjusting the weight, but trust me, its really not. Within a few workouts, you will be adding and removing weight just to keep in your target rep range. Never sacrifices good form just to lift more weight. Its far safer and certainly more effective to lift 225 pounds on the bench press using good technique than to bounce 275 off your chest.
Don’t follow others
Don’t worry about the guy next to you either. So, what if he is lifting 400 pounds? He certainly did not start out lifting that weight. He had to work his way up over time, just like you. And just like him, if you keep working hard and lifting properly. You will soon be lifting 400 pounds but you won’t get there by trying to lift that weight before you are ready. Always try to feel the weight as you lift. If you can’t feel the muscle being worked, you are either not using enough weight or you are relaying on the smaller muscles to do most of the lifting.
Keep in mind that the terms light, heavy, high and low are relative terms. What is heavy for one person may be a light warm up weight for another. Likewise, some person considers anything above 10 reps as high reps, while others think high rep training starts at 20. Experiment with different rep and weight combinations to find what works best for you over the time.
Winners use weights as tools to build muscle, while the rest just heavier the weight up any way they can.
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