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Try this summer beach body workout for men to maximize your muscles



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Once the summer months are over, there are fewer reasons to wear more clothes and more reasons to indicate the results of the hard Work done the rest of the year at the gym Take off your coats and store your sweatshirts and pants for the next few months as the beach season is upon us.

Even if you do not have access to a Primo coast you are living in, and there are still many ways to move in sunshine from Memorial Day, worried that you may not be able to meet your own high physical demands? You should not, because the beach season is all about good humor – but you can still use this workout plan to train all the major muscle groups for the swimsuit scene.

This Train The five-step goal is to push your metabolism to its limits and create the kind of muscle growth you want to show off the weight room. Start with two supersets that target multiple major muscle groups and complete the training with a special core breaker to refine your six-pack for the coastal torso you want to build.

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The Plan

Obey this plan to maximize your beach muscles. Here are some training details before heading to the gym:

TRAINER : Jim Smith, CPPS, Owner of Diesel Strength & Conditioning, Elmira, NY

BEST FOR : Boost your metabolism and boost muscle growth so you can drive proudly without a shirt.

EQUIPMENT : Bench, dumbbells, pull-up bar, barbell, weight plates, cable machine, medicine ball

FOCUS : Force, definition, weight loss

HOW MADE : Execute exercise pairs as supersets (back to back). After the second train rest for the intended time. Finish with standard phrases of medicine ball pike.

SUPERSET A

Dumbbell Bench Press
Chinup with Knee Raise

Sets: 4

Break: 90 to 120 seconds

SUPERSET B

Barbell Deadlift
Rope Triceps Press-Down

Phrases: 5

Pause: 90 seconds

SET C

Medicine Ball Pike

Sets: 4

Rest: 60 seconds

Dumbbell Bench Press

Lie on the back of a shallow bench and pause Pair of dumbbells with straight arms over your chest. (Your palms should be facing forward but slightly turned inward.) Lower the weights on the sides of your chest without altering the angle of your hands. Pause and push it back to its starting position.

Repeats: 12 to 15

Chinup with Knee Support

Take a chinup with shoulder-width underhand grip and hang it at arm's length (also known as a dead hang). Squeeze your shoulder blades while pulling your chest to the bar, then lift your knees to your chest. When you return to a dead slope, pause and slowly lower your knees.

Repeats: As many as possible

Barbell Deadlift

Load a barbell and roll it against your shin. Bend to your hips and knees and grab the bar with an overhand grip, with your hands sticking just above the shoulder width. Pull the upper body back and up without the lower back rotating, push the hips forward and squeeze the glutes together while lifting the barbell to a standing position. Let the rod sink back to the ground and hold it as close to your body as possible.

Repeats: 5

Having problems nailing this deadlift? Do not just charge the bar and pull for the sky. Check your shape and keep your spine healthy to build more muscle and really enjoy your beach season.

Rope Triceps Press-Down

Attach a rope to the high pulley of a cable station and grasp one end with each hand (palms facing inwards). Put your upper arms next to your sides. Pull your shoulder blades backwards and downwards and hold them during the entire movement. At the same time, rotate your wrists and palms toward the floor without leaning forward or moving your upper arms, and push the rope down until your elbows click into place. Return slowly to the starting position.

Repeats: 30

Medicine Ball Pike

Take a push-up position where your feet are on a medicine ball and your hands are slightly wider than your shoulders are straight arms. Your body should form a straight line between your head and your ankles. Roll the medicine ball towards your hands without bending your knees, lifting your hips as high as possible. Stop and return the ball to the starting position by lowering your hips and rolling the ball backwards.

Repeats: 8 to 12

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