Bench press is the most popular chest exercises. However, no technique and good posture while doing this exercise, it might not bench press exercise you will shape your chest muscles at all. And most people, especially beginners, do this exercise in wrong way.
Consider the following exercise tips, which you can follow to minimize the errors and the risk of injury:
1. Squeeze your legs to the floor
Foot has a very important role to balance the body in any circumstances, either during exercise, stand, walk, run, and so forth. When doing bench press, coordination and strength must be considered; one of them with pressed/Squeeze your foot on the floor.
2. Squeeze your body to the bench
Squeeze all parts of your body, starting from the back, buttocks, and shoulders as hard as possible to achieve stability and balance your body.
3. Apply Full Range of Motion
Full range of motion should you apply to each exercise except for abdominal exercises. When you lose weight, you do not lower until touch the chest.
4. Keep to Stay Straight Wrists
Straighten your arms and hands to relieve pressure on the ligaments in the wrist.
5. Hold Breath
As soon as you exhale, the pressure will go down in the chest cavity. And this will not only increase the risk of injury, but also will lower your power. Take a breath at peak exercise, when your arm is locked.
6. Focus on Chest
Of the three major muscle groups involved, the chest, shoulders and triceps, the chest muscles is the most powerful. Many people have too much pressure on your shoulders and arms while doing bench press.
This knowledge is knowledge that most often ignored or even unknown to all who will form the body. Usually the guy who would make body shape, according to them the body content is just the muscles only, whereas for women who want to get rid of fat, according to them the body was content fat only.
Actually, when we talk about the formation of the body, including making the body leaner by removing fat, you must understand that our bodies are made up of muscle and fat. Only muscle and fat is what contributes to the rise and fall of our bodies. Our skin may not gain weight? Or our hairs make our bodies up until 5kg? That can make your weight go up and down it was just muscle and fat.
When fat is increased, the weight loss will also be increased, fat decreases, the weight will be automatically downloaded. Similarly, the muscle is increased, and then it will increase weight and the muscle decreases the weight will come down. So do not think that weight down is definitely your fat is reduced. If not careful, it can also decrease the muscle. And this should be avoided. When we want to develop the ideal body and remove fat, we must pay attention not to muscle wasting.
What is the sign that muscle wastage? The easiest is when starting a diet, your weight down, and your hair starts falling out. That means your body is the lack of protein, so that we may not fall ill, then the body takes protein from the hair, muscles, and other places anymore. Even if we are so easily hurt because of anti-body deficiency of protein our bodies were also made of protein. But rather than bother to observe hair loss, then the most I would suggest is to use fat measuring tool. So you can actually monitor whether fat or muscle that has been reduced.
In the concept of weight loss, is actually should be done is to add muscle and reduce fat. Muscle is a fat-burning stove, so that adding muscle will make burn fat faster. And this applies to boys and girls without exception.
The point is, if you want to reduce fat, you have to really monitor where the fall. If it is found that down your muscles, it can be ascertained, several months after it happened, your weight will go up and that is what is called the yo-yo dieting.
Most people think that stretching should be done in the period before the exercise. In fact, when the best time to be reaching out to the type of exercise can be differentiated.
For physical activity, stretching exercises should be done after your weight lifting. Why? This does not mean, should not you stretch before lifting weights, weight lifting requires a maximum contraction. Way before you relaxes the muscle and loses their ability to stretch maximum contract term. In addition, the stretching after lifting weights to increase blood flow and oxygenation may improve the pain can be minimized done.
For the year as a dynamic aerobics, stretching should be in advance in order to avoid injury from sudden movements and require flexibility to be performed.
For moderate exercise like brisk walking or cycling, you can always was, both before and during breaks or after a workout stretch.
That is it must be borne in mind that if you stretch the muscles are not in a rigid state. A good time to stretch after sufficient warming. Pumped to be in a warm place (heating) before spreading to the blood flow in the body. As on the site for 5-10 minutes for the first time as a warm-up prior to stretching, so you can maximize the benefits of stretching.