How to Grow New Muscles

Before yet another ugly trend takes hold, I hereby command all men who are performing sumo squats while curling 10-pound dumbbells to stop—and listen up. I don’t blame you.

Maybe you have heard trainers say that adding an arm curl to a squat “gives you more bang for your buck!” These men are butchers. Combination exercises—two or more moves blended together—are intended to work a ton of muscle mass and save time.

I use them with every athlete I train, because they build muscle, burn fat and shake up stale routines. But the key is choosing exercises that don’t limit the amount of weight you can use or disturb a movement’s flow. Here are three of my favourite combination routines. You can use any of them as your total-body workout three times a week. And feel free to mix it up. Just don’t let me catch you with a pair of 12’s, doing a deadlift with a triceps kickback...Robert do Remedios

There are three types of combination exercises: pure, hybrid and complex. A pure combination is two or more exercises done back-to-back, with a distinct pause between movements. The brief pause allows you to reset your feet, take a breath, and ultimately handle a greater load to build strength and power.

• Pure Combination Exercises
• Hybrid Combination Exercises
• Complex Combination Exercises

Yoga Workout for Beginners

Get Yoga/Pilates Mat - and other Products for Yoga workout

Check out this easy Abs Yoga workout for beginners:



Power Yoga Strength for beginners:


Power yoga Total Body workout:



Intro : Yuna | Urban Yoga Center:



Is your body flexible like this? Yoga Demo

Get Six Pack Abs

Get Rid of Belly Fat & Gain 6 Packs by doing this short and simple exercise.

Slimming Exercises - Without any Hardwork

Exercise for Slimming

As well as sticking to your daily calorie allowance while you're slimming, it’s also important to find ways to use up more calories through exercise. Being more active in your daily life is a great starting point, so think about how you can increase your activity levels each day. It might be as simple as putting more effort into the housework, taking the stairs at work rather than the lift, walking rather than driving to the corner shop for milk or parking further away from the supermarket entrance so that you have to walk further.

But for the best slimming results, you should also take planned exercise for a minimum of 3½ hours a week. That might sound a lot but when you consider that each week has 168 hours, it’s only a tiny fraction of time! It’s up to you how you divide this time up, for example, you might like to do 30 minutes of exercise every day or prefer to do an hour-long aerobic class, an hour in the gym and a 90-minute cycle or walk each week. It’s up to you!

Most fitness experts agree you’ll have more success with sticking to an exercise programme if you find activities that you enjoy. So do some research to find out what’s on offer in your local area. You might be surprised to find that you can do everything from salsa and self-defence classes to belly dancing and basketball. Think back too, to the activities you enjoyed when you were at school. If you loved netball, for example, it might be worth finding out whether there’s a local team you could join, or if you really enjoyed cross-country running, maybe there’s a local running team that wants new members.

If you really can’t find any activities that you enjoy, you may find it helpful to change the way that you view exercise and rather than looking at it as something you should have fun doing, view it as something that you simply have to do, such as cleaning the house. Most people don’t enjoy doing housework, yet it’s something they still spend time doing because they enjoy having a clean house they’re proud off. So if you hate exercise, start viewing it as something that you HAVE to spend time on because ultimately you’ll enjoy having a slim, fit body.

It’s also important to find activities that fit in with your lifestyle. For example, while you might choose to go swimming, you’ll never manage a twice-a-week swim if your nearest pool is a 40-minute drive away. Similarly, while going to an aerobics class might appeal to you, you’ll never stick with it if you’re unable to find someone to look after your children while you’re there.

Once you’ve started taking in fewer and burning up more calories through slimming and exercise, respectively, you’ll find the pounds start to drop off. But how do you stay on track, especially when your motivation starts to flag?

Low & High Impact Aerobics Exercises

Aerobic exercise is physical exercise that intends to improve the efficiency of the cardiovascular system in absorbing and transporting oxygen. Aerobic means "with oxygen", and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic, and by definition are performed at moderate levels of intensity for extended periods of time.

Warming Up for High & Low Impact Aerobic Exercises



Jogging for High & Low Impact Aerobic Exercise



Specific Low Impact Aerobic Exercises



Specific High Impact Aerobic Exercises



Knees Up Move for High & Low Aerobic Exercises



Grapevine High & Low Impact Aerobic Exercises



Lunge High & Low Impact Aerobic Exercises



Side Step High & Low Impact Aerobic Exercises



Reverse Lunge High & Low Impact Aerobic Exercises



How to Do Lunges for Aerobic Exercise



Cooling Down After High & Low Impact Aerobic Exercises

Upper Body: Upper Back Stretch

Upper Body: Upper Back Stretch

Muscles Used: Rhomboids (Upper Back)

Equipment Needed: None

Instructions:
1. Stand up straight, with knees slightly bent.
2. Place feet hip distance apart.
3. Make sure toes are pointing forward.
4. Keep shoulders even as you complete this stretch.
5. Extend both arms, forming a 90-degree angle between your arms and body.
6. Clasp your hands together, palms facing forward, extending your arms in front of your body and hold this position (see photo).
7. Feel the stretch in your upper back.
8. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
9. Hold stretch for a count of 8.
10. ALTERNATE SITTING VERSION: Complete entire sequence from a sitting position. Make sure back is straight.

Remember:

* Keep your back straight (not arched).
* Continue to breathe.

Upper Body: Chest Stretch

Upper Body: Chest Stretch

Muscles Used: Pectoralis Major ("Pecs" or Chest)

Equipment Needed: None
Instructions:

1. Stand up straight, with knees slightly bent.
2. Place feet hip distance apart.
3. Make sure toes are pointing forward.
4. Keep shoulders even as you complete this stretch.
5. Place arms behind your back.
6. Clasp your hands together, extending your arms behind your back and hold this position.
7. Feel the stretch in your chest (see photo).
8. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
9. Hold stretch for a count of 8.

Remember:
* Keep your back straight (not arched).
* Continue to breathe.

Pure Combination Exercises

The workout: Do five repetitions of each pure combination below. Complete three sets, resting two minutes between sets.

Clean Pull + Power Shrug











Dumbell Romanian Deadlift + Hang Clean + Push Press













Back Squat + Good Morning + Push Press

Clean Pull + Power Shrug

Grab a bar with an overhead grip (palms facing thighs) and place your feet shoulder-with apart.

1. Keeping you back flat and arms straight, squeeze your glutes and push your feet against the floor as your straighten your legs, rise onto your toes and shrug your shoulders.
2. Pause, then push your hips back and lower the bar to your knees.
3. Next, forcefully push your hips forward and shrug your shoulders toward your ears.
4. Lower the bar to the floor. That’s one repetition.

Dumbbell Romanian Deadlift + Hang Clean + Push Press

Stand holding dumbbells in front of your thighs, knees slightly bent.

1. Push your hips back to lower the weights to your shins.
2. Return to the starting position. Pause, then forcefully pull the weights upward as you dip under and “catch” them in front of your shoulders. The weights should roll to your fingers, and your elbows should point forward.
3. Stand, then pause. Bend your knees slightly, then straighten your legs and press the dumbbells overhead.
4. Lower the weights to the starting position.

See Demo (Step 1)

Step 2 - 4

Back Squat + Good Morning + Push Press

Hold a bar across the back of your shoulders with an overhand grip, feet shoulder-width apart.

1. Keeping you back straight, lower your body as if sitting, until your thighs are parallel to the floor.
2. Press up, then pause. Next, bend at the hips as far as you can without losing the natural curve in your spine.
3. Contract your glutes and push your hips forward to stand. Pause, bend slightly at the knees, and drive up with your legs, thrusting the weight overhead.
4. Return to the starting position.

Step 1

Step 2-4

Hybrid Combination Exercises

Perform better:

A hybrid exercise is a blend of two or more movements that merge. By flowing from one plane of movement to another—up and down, site to side, and twisting across your body—these sequences mimic the unpredictability of sports, so they help you move with more quickness and agility on the court or field. Following are the examples of Hybrid Exercises.

The workout: Do three sets of eight to 10 repetitions of each hybrid exercise below, resting one to two minutes between sets.

Front Squat to Push Press

Rotational Reach-and-Touch Lunge to Curl and Press

Front Squat to Push Press

The workout. Do three sets of eight to 10 repetitions of the hybrid exercise below, resting one to two minutes between sets.

Stand holding a bar on the front of your shoulders, with your elbows pointing straight ahead.

1. Lower your body until your thighs are parallel to the floor.
2. As you push back up to the starting position, press the bar overhead.
3. Lower the bar to your shoulders and immediately sink into your next squat.

Read More...

Rational Reach-and-Touch Lunge to Curl and Press

The workout. Do three sets of eight to 10 repetitions of the hybrid exercise below, resting one to two minutes between sets.

Stand holding dumbbells at your sides. With your left leg, lunge forward and to the left at a 45-degree angle.

1. As you bend your knee to lower your body, reach with both arms and touch the weights to the floor, one on each side of your left foot.
2. As you push yourself up, curl the weights to your shoulders.
3. Then press them overhead.
4. Return to the starting position. That’s one repetition. Repeat for a total of eight to 10, alternating legs as your go.

Read More...

Complex Combination Exercises

The next combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.

Dumbbell Squat + Push Press + Row

Barbell High Pull + Front Squat +Romanian Deadlift

Dumbbell Lunge + Pushup + Core Row

Dumbbell Squat + Push Press + Row

This combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.

Stand holding dumbbells at your sides,

1. Lower your body until your thighs are parallel to the floor.
2. Then push back up and repeat 10 times. Without pausing, bring the dumbbells to your shoulders and hold them with your palms forward, dip down at the knees.
3. Then straighten your legs and thrust the weights overhead.
4. Do 10 repetition. Next, bend forward at the waist until your back is almost parallel to the floor.
5. Pull the weights up to your rib cage.
6. Lower them, and repeat for 10 repetitions.

Barbell High Pull + Front Squat +Romanian Deadlift

This combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.

Hold a bar with a shoulder-width grip in front of your knees. Your knees should be bend, hips back and back flat.

1. Straighten you hips and legs and rise onto your toes as you pull the bar up to just below you chin.
2. Do 10 reps, then place the bar on the front of your shoulders, with your elbows pointing straight ahead.
3. Lower your body until your thighs are parallel to the floor.
4. Then press up. After 10 reps, stand with your knees slightly bend, your arms straight and the bar in front of your thighs.
5. Push your hips back until the bar reaches shin level.
6. Then push back up and repeat for 10 reps

Dumbbell Lunge + Pushup + Core Row

This combination is called a complex, but its actually quite simple. You’ll complete a set (10 reps) of one exercise, then move to the next exercise in the complex. Since each exercise begins in a similar position—standing with dumbbells, for instance—you don’t waste time setting up between exercises. The result: You accomplish more work in a shorter time, so your heart rate stays elevated, and you burn a lot of calories.

Stand holding dumbbells at your sides.

1. Stride forward with your left leg until your left thigh is parallel to the floor.
2. Then press up. Alternate legs and perform 10 lunges with each leg. Next, get into pushup position with your hands resting on the dumbbells and placed beneath your shoulders, your palms facing each other.
3. Do 10 pushups.
4. From the pushup position (arms straight), pull one dumbbell off the floor and toward your body with your right arm until your elbow is higher than your back.
5. Return the weight to the floor and repeat with your left arm. Do 10 with each arm.

Home Workout Plan For Beginners

If you are just starting out, the most important thing is to start out slowly so you don't get injured. It can take a year or more to get your muscles to the point where you can lift with 110% intensity - don't rush it, let your body slowly get used to the loads being placed on it.

The only equipment you need to do these workouts is a pullup bar and a used weight set from a garage sale. If you cant find a used set then you can buy a new weight set.

Wednessday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes

Thursday:
Cardio: jog, brisk walk or bike
Time Required - 30 minutes

Friday:
Chest: 3 sets of pushups, as many as you can do with 60s rest between sets.
Back: 3 sets of overhand pullups (pull-ups), as many reps as you can do with 60s between sets.
Legs: 3 sets of lunges, 6-12 reps per set with 60s between sets.
Abs: Two sets of crunches, as many as you can do with 60s rest between sets.
Cardio: 20 minutes - jog, brisk walk or bike.
Time Required - 50 minutes

Saturday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes

Sunday:
Cardio: jog, brisk walk or bike.
Time Required - 30 minutes

Total time = 4.5 hrs/week

Link Exchange

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You should always build your web site with your visitors in mind. If your web site is useful and important to your visitors, search engines will honor that. A well-designed link directory can help you to make your site useful and important for your visitors.

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