Exercise Physiology The correct way to exercise By
Exercise Physiology: The correct way to exercise By: David Belmont
Importance of performing exercises correctly • Optimize muscle gain and weight loss • Avoid serious injury to tendons and ligaments
Optimizing Gains • By performing certain exercises with proper form, you are able to optimize gains. • Proper form will allow for more activation of muscle fibers. • Proper form will allow more blood flow through the muscle tissue.
Reducing Injury Risk • Proper form allows you to perform exercises without risking injury. • Improper form can put unnecessary pressure on your joints. • Practicing proper form will reduce risk of tearing tendons, ligaments, or muscle tissue.
Exercise Sub-categories • Strength Training- Involves stretching and contracting muscle tissue using either free-weights or machines. • Aerobic Exercise- Any type of exercise that requires the heart and lungs to pump more blood and oxygen throughout the body.
Various Strength Training Exercises • Chest – Bench Press • Legs – Squat • Back – Pull-ups • Biceps – Barbell Curl • Triceps – Overhead Dumbbell Extension
Chest - Bench Press • Lay onto the bench with your feet firmly planted on the floor. • Grip the bar shoulder-width apart with all fingers firmly around the barbell. • Keep your back arched as you bring the weight slowly towards your chest. Inhale through your nose on the way down. • Once the weight reaches your chest, exhale and push the weight up by contracting your chest. http: //Bodybuilding. com Bench Press
Legs - Squat • Begin by standing with feet shoulder-width apart. Grip the bar and place it behind your neck so that it is resting on your upper back. • Slowly start to bend your knees, keeping your back arched. Inhale through your nose on the way down. • Once your knees are bent parallel to the ground, Exhale and drive the weight up using your legs. http: //Bodybuilding. com Squat
Back – Pull-ups • Grip the pull-up bar with hands shoulder-width apart. This can be performed with either an over-hand or under-hand grip. • As you begin the movement keep your legs bent and tucked behind you. • Inhale through your nose before you begin to pull yourself up. • Exhale and pull upward using your back muscles until your chin is level with the bar. • Slowly lower yourself back down into the stretched starting position. http: //Bodybuilding. com Pull-up
Biceps – Barbell Curl • Begin in a standing position with feet evenly apart and back slightly arched. • Grip the barbell with an under-hand grip shoulderwidth apart. • Inhale through your nose before starting the movement. • Exhale and begin to curl the barbell up until your forearm and bicep touch. • Slowly lower the weight back down into the stretched starting position. http: //Bodybuilding. com Barbell Curl
Triceps – Overhead dumbbell Extension • This movement can be performed either standing or sitting. • Grip a dumbbell with all fingers firmly around the bar. • Raise the weight up and place it behind your head with your arm bent. • Exhale as you extend the weight above your head until your arm is almost in a locked out position. • Slowly lower the weight back down behind your head, inhaling on the way down. http: //www. bodybuilding. com/exercises/ finder/lookup/filter/muscle/id/10/muscle/tric eps
Aerobic Exercises • An aerobic exercise is any physical activity that requires more blood and oxygen to be circulated throughout your body. • Examples of aerobic exercises include swimming, running, and brisk walking. • Some of these movements can also be simulated using cardio equipment such as a treadmill or an elliptical trainer. • When performing aerobic exercises the most important aspect is to maintain proper breathing. • Proper breathing involves inhaling slowly through the nose and exhaling through the mouth. • Proper breathing will allow more oxygen to be circulated throughout the body. www. fitnessmegastore. co. uk http: //The-exercise-bike. com Treadmill/
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