The ONLY 7 Exercises Men Need To Build Muscle


This Is The Most Important Workout To Do For Your Overall Health

The only place that "figure" should come before "health" is in the dictionary, which is why we should change the focus of workouts from looks to longevity. When it comes to overall health, a cardio endurance program with strength intervals is the way to go. Here's why.

Heart disease is the leading cause of death for women, so it is imperative to embrace regular cardio exercise. The stronger your heart gets, the more blood it can pump per systole, or the period of a heartbeat where the muscle contracts. This enables your resting heart rate to go down. And why add the strength intervals? Because they develop the muscles that support the skeleton, thereby strengthening bones.

Advertisement - Continue Reading Below

Your cardio program doesn't need to be intense, but it does need to be challenging enough to elevate your heart rate. (Your target heart rate should be 65 to 85% of max heart rate.) And you don't need heavy weights to strength train—with body weight alone, you can sufficiently challenge big muscles, like glutes and thighs. Adding a resistance tube or flat band, you can gently and effectively target chest, back, shoulders, biceps, and triceps.

Try this easy program that targets every major muscle group, and aim to complete it at least 3 times per week to reap the cardiovascular benefits. (Lose up to 25 pounds in 2 months—and look more radiant than ever—with the new Younger In 8 Weeks plan!)

MORE:Cardio Vs. Weights: Which Should You Do First?

The Plan
Wrap a flat band or resistance tube around your waist and tie in it a knot. Power walk at a pace of 3.5 to 4.2 MPH for 5 minutes. Perform a strength interval at a slow and steady pace for 15 repetitions. Return to a 5-minute power walk, followed by the next strength interval. Repeat until you have completed all strength intervals.

STRENGTH INTERVAL 1:Glutes and Thighs

Prisoner squats
Brook Benten

Prisoner Squats
Place hands behind head and open elbows wide. Find natural turnout at hips. Squatting, carry turnout down to toes so knees and toes track in same direction. Drop tailbone as low as possible to descend without rounding lower back or caving knees in. Hold momentarily, then powerfully lift up to standing.

Advertisement - Continue Reading Below

5-minute power walk

STRENGTH INTERVAL 2: Chest

Pec flys
Brook Benten

Pec Flys
Wrap flat band around back and weave around under arms. Take up as much slack as necessary by wrapping ends of band around hands. Set legs up in split stance, and begin with arms open wide and elbows barely bent at all. Draw arms inward, bringing hands together. Hold momentarily, then return to starting position.

5-minute power walk

MORE: 4 Walking Tricks To Firm Your Thighs Faster

STRENGTH INTERVAL 3: Back

Reverse flys
Brook Benten

Reverse Flys
Stand with feet under hips, knees slightly bent, and torso angled forward. Tighten abs to support body weight and prevent back from rounding. Wrap hands around end of flat band several times, taking up most of slack. Hang arms down in front. Next, pull arms out wide, focusing on engaging upper back and backs of shoulders. Hold momentarily, then return to starting position.  

5-minute power walk

STRENGTH INTERVAL 4: Shoulders

Front shoulder raises
Brook Benten
Advertisement - Continue Reading Below
Advertisement - Continue Reading Below

Front Shoulder Raises
Stand both feet in middle of flat band. Wrap ends of bands around hands. Begin with hands down by sides, and lift both hands up to slightly lower than shoulder height, keeping only slight bend in elbows. Hold momentarily at top, then slowly return arms straight down to starting position. (You can also try these 3 moves to sculpt strong, sexy shoulders.)

5-minute power walk

STRENGTH INTERVAL 5: Biceps

Biceps curls
Brook Benten

Biceps Curls
Stand both feet in middle of flat band. Wrap ends of bands around hands. Begin with elbows glued to ribcage, arms down by sides. Keeping elbows tucked, turn forearms up, and bend elbows, curling ends of band up toward shoulders. Hold momentarily, then slowly extend elbows to return hands by sides.

5-minute power walk

MORE:#1 Move For Sleek, Sculpted Shoulders

STRENGTH INTERVAL 6: Triceps

Triceps extensions
Brook Benten

Triceps Extensions
Stand with feet hip-width apart. Wrap 1 end of band several times around left hand, then wrap other end once around right hand. Take left arm behind back and glue hand to mid-back. Take right elbow overhead with hand behind right shoulder. Exhale and extend right elbow, right arm straight overhead. Hold momentarily, then slowly lower to starting position. Repeat 15 times before switching arms.





Video: The Most Important Workout You're NOT Doing | TRAINER EDITION

This Is The Most Important Workout To Do For Your Overall Health
This Is The Most Important Workout To Do For Your Overall Health images

2019 year
2019 year - This Is The Most Important Workout To Do For Your Overall Health pictures

This Is The Most Important Workout To Do For Your Overall Health recommend
This Is The Most Important Workout To Do For Your Overall Health forecast photo

This Is The Most Important Workout To Do For Your Overall Health pics
This Is The Most Important Workout To Do For Your Overall Health photo

This Is The Most Important Workout To Do For Your Overall Health This Is The Most Important Workout To Do For Your Overall Health new foto
This Is The Most Important Workout To Do For Your Overall Health new photo

foto This Is The Most Important Workout To Do For Your Overall Health
foto This Is The Most Important Workout To Do For Your Overall Health

Watch This Is The Most Important Workout To Do For Your Overall Health video
Watch This Is The Most Important Workout To Do For Your Overall Health video

Discussion on this topic: This Is The Most Important Workout To , this-is-the-most-important-workout-to/
Discussion on this topic: This Is The Most Important Workout To , this-is-the-most-important-workout-to/ , this-is-the-most-important-workout-to/

Related News


Slow Cooker Monday Beans and Chicken
No concrete plans have been put in place since the governments ambitious plan came out. But investors already seem excited about the islands future potential — stocks whose names simply contained the word Hainan recently surged on an otherwise down day in the Chinese market
DIY Essential Oil Rub For Sore Muscles
Diabetes Prevention and Risk
Giorgio Armani FallWinter 2015-2019 Collection – Milan Fashion Week
What to Do When Your Child Has Bronchitis
The Quick-and-Dirty Home Workout for a SmallerWaist
Bacon Nutrition Facts
Off-White Releases Capsule for Browns
Peanut Butter-Strawberry Wrap
Commitment is essential for doing something that matters
The Sight of This Woman Squeezing Her Blackheads Is Both Disturbing and Mesmerizing
How to Get that 90’s Glam Hairstyle




Date: 06.12.2018, 19:18 / Views: 32382