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100 repetitions to a killer arm workout



Everyone loves good arm training, but not every routine is cut from the same fabric. Some protocols require you to inflate your pistols by lifting heavy weights. Others let you through a ridiculous volume of repetitions to increase your muscle endurance.

This Bodyweight Finisher from Men's Health Fitness Director Ebenezer Samuel, C.S.C.S., belongs to the latter category. Forget 21 seconds – you have already completed 100 repetitions when you have completed this burner.

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You do 50 repetitions of skullcrushes in body weight, then 50 reps of pushups with short grip. Do not stand between the sentences; This should be done as soon as possible to get the maximum effect.

"They rest as needed, but the time you rest is very specific," says Samuel. "Your rest time in seconds is the number of reps you have left, so if you have 30 repetitions of body weight scores [and you break] you have 30 seconds to rest."

This remnant (or lack thereof) is important; It changes the dynamics of your typical routine job on a common arm. "[The rest protocol] keeps things moving at a fast pace, so your heart rate increases more during this finisher than in a normal strength training setup," says Samuel. "It's also easy to adjust to your abilities, so if you only learn short bodyweight push-ups or skullcrushers, you'll have plenty of time to catch your breath."

Since you only use your body weight, you can run this routine almost anywhere. All you need is a timer and room to spread and sweat. For best results, Samuel suggests running the finisher for weighted moves such as EZ-Staff Skullcrushers and Pressdowns.

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Body Weight Skullcrusher

  • Lower your elbows to the floor and your toes support your weight. Lay your palms flat on the floor. even a closed fist is alright).
  • Push your hands straight into the ground to push up from the ground, squeeze your triceps and stretch your arms. 19659013] Advertising – Read below

"Keep a strong plank position if you do this and squeeze through your glutes and abdominal muscles, "advises Samuel." If you do not, break at the waist with each repetition to facilitate the movement and to miss the true training effect.

If you are struggling with these difficulties, take some uplift and place your hands on a bench instead of the floor. [1 9659016] Pushups with Short Handle

  • Walk in plank position to the floor, palms to the floor .
  • Bring your hands closer to your chest than a standard push-up.
  • Perform a pushup.

    To activate your triceps with a tight-grip pushup handle, hand positioning is more critical Meaning – but you may not need it as close as you think to be a diamond pushup pendant.

    "People think you have to touch your hands, but that's not true," says Samuel Your back muscles can put your shoulders at risk of injury. Instead of making a diamond with your hands, remember that your hands are about an inch in your shoulders. Concentrate on keeping your elbows close to the torso The Push Up: Your arms should form an inverted "L" on the bottom of each repetition. Brett Williams
    Brett Williams is Associate Fitness Editor at Men's Health.


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