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The 4-week full-body workout begins in 2019



EB's ULTIMATE 10 FOR 2019

This year, Ebenezer Samuel, CSCS, leads Men's Health's Fitness Director, through the MH Ultimate 10 one Series of Monthly Training Schedules the specific results you know you need, from sixpacks to steel arms. This is the first installment – we will give you more next month.

To help you recover from the holidays, we approached Sean Garner, N.S.C.A.-C.P.T., the creator of Project DadBod, for a full-body session. Over the past eight years, Garner has worked with hundreds of guys to help them regain their best bodies without making any training a torture event.

This program highlights four major types of movement: push, pull, hip, and squat. They also target your abdominal muscles and lower your heart rate with cardiovascular. The result: awakening muscles and lubricated joints to prepare you for a good fitness year. Let's go!

Instructions

Perform the 3-minute warm-up, then complete 3 turns of the workout. Perform this training 3 times a week for the next 4 weeks.

The Warmup

Run each drill for 60 seconds. Do not count repetitions; Focus on the shape and take your time.

. 1
T-Spin Turn Down to Dog

Start in push-ups. Keep your left leg straight and place your right foot just outside your right hand. Stop. Lift your right arm and reach for the blanket. Press and then return to the pushup position. Slightly push your feet forward and lift your hips. Try to shape a straight line of your hands through your hips while at the same time trying to keep your legs straight. Press and hold, then return to the beginning. This is 1 repetition.

. 2 Toe-Touch Squat

Stand shoulder-width apart with your arms in front of you. Keep your back flat, bend your knees slightly, and bend your hips forward until your hands touch your toes. If this is the case, bend your knees so that you end up in a low squat position. Reach your arms over us. Get up again. This is 1 repetition.

. 3 Sprint construction

Get up. For 15 seconds, slowly march into position and raise each knee as high as possible with each step. Then jog for 15 seconds. Finish the race by accelerating to a full sprint for 30 seconds and moving as fast as you can. Make every effort to lift each foot as soon as it touches the ground.

Eb says: "During the march lift each knee so that it is at least as high as your hips. Pause, balance on your stand. It is an underrated challenge.

Strength

Complete the exercises in turn. Pause between rounds for 60 seconds. For each movement except the hollow body, reduce the reps you perform for each exercise by 1 and increase the weight slightly each week.

. 1 Romanian dumbbell with dumbbell

Stand with medium-heavy dumbbells on the sides, the feet are hip-width apart, the core is tense, the knees slightly bent. This is the beginning. Hinge your hips and push your butt back to lower your upper body. Hinge until you feel a slight stretch in your thigh muscles. Pause, then get up and squeeze your buttocks muscles. This is 1 repetition; do 12.

2. Alternating Dumbbell Row

Stands with medium weight dumbbells. Hinges on your hips until your torso is almost parallel to the floor. This is the beginning. Squeeze your shoulder blades together and row the right dumbbell against your chest. Lower it and repeat with the left dumbbell. This is 1 repetition; do 12.

Eb says: "This is also a great core work. Minimize your abdominal muscles and combat the urge to turn your upper body while you row up the weight. "

. 3 Side-Plank Press

Start in a left plank, with your left elbow on the floor and your upper body and hips tight, with a light dumbbell in front of you. Grasp the dumbbell with your right hand. Keep your hips up while lifting the dumbbell off the floor and pulling it close to your right chest muscle. Press it against the ceiling and then lay it back on the floor. This is 1 repetition; 12 per page.

. 4 Glute Bridge Floor Press

Lie down on the floor and hold medium-heavy dumbbells, the upper arms on the floor. The elbows are bent 90 degrees. Tighten your glutes and push your hips up. Push the dumbbells upwards. Pause, then lower it back to the beginning. This is 1 repetition; do 12.

5. Bulgarian Split Squat

Place your right foot on a bench or box at knee level, bend the knee slightly and bend the left foot at a distance of about 15 cm. Her left leg should be almost straight. Hold a medium heavy dumbbell in the shoulders. Bend your left knee and lean back. Her right knee will bend more and almost touch the ground. Hold down when your left thigh is parallel to the floor and sit up again. This is 1 repetition; do 12 per page.

Eb says: "This movement should not only build muscle, try to feel a strong stretch in the Achilles tendon and hip flexor of your hind leg."

6th Hollow Body Hold

Lie on your back with arms and legs outstretched, tensing your abdominal muscles while pressing your lower back into the floor, this should lift your legs off the floor, work to keep them straight, and also lift your shoulder blades from the ground, stretch your arms back and forth for 30 seconds, this is 1 repetition, do 3 to 5.


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