The post Arnold Schwarzenegger Reveals How He Adapted His Workout to His Age appeared first on yourdailysportfix.com.
]]>Avoid Injuries
For Schwarzenegger, avoiding injuries as he gets older is a priority. “This is why Iβve moved away from free weights and stick to the workout machines,” the former Mr. Olympia revealed.
Consistency Over Difficulty
As a gym fanatic, Schwarzenegger enjoys hitting the gym daily. While he understands that he needs to tone his workouts down, the Hollywood star still makes sure to show up at the gym consistently in order to remain fit and brighten his mood.
Accept the Reality
While getting older can upset some people, Schwarzenegger says that it’s important to accept reality. “Physically, you just have to accept reality and do the best you can,” he explained after realizing that youth is something that you simply cannot get back.
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]]>Triceps Pushdown
For this workout, you’ll need to use the cable pulley up top. Face the machine and stand two feet away with your feet shoulder-width apart. Hold the rope handle at the base and keep your elbows locked into your sides. Lower the cables and extend your elbows until fully extended. Return to the starting position.
Overhead Tricep Extension
Stand with your back to the machine. Grab the pulley on the bottom and hold the handles behind your head. Pull the cable upwards until your arms are extended and then return to the start. You can also perform this exercise with a dumbbell if a cable machine is not available.
Triceps Kickback
Using the pulley below, grab the handles and stand three feet away from the machine. Bend your back over, keeping your core engaged, and bend your knees slightly. Make sure your elbows are bent at a 90-degree angle and pull the cable back before returning to the starting position. If you struggle to extend fully, then perform this workout with dumbbells.
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]]>How to Do Leg Lifts
Lie flat on your back and keep your legs straight. Lift your legs slowly until they are at a 90-degree angle with your torso. Take a deep breath and exhale as you lift your legs, making sure to keep them together without allowing your body to move too much. Lower your legs back down, making sure to stop just before they touch the ground, and then begin lifting them again for your next rep. Throughout the workout, make sure to keep your back pressed to the floor so that you don’t put any strain on your lower back.
Why You Should Do Leg Lifts
As you lift your legs while keeping your torso in place, you’ll notice that a lot of the work is put on your lower abs. If you do the exercise correctly, you’ll be able to develop your rectus abdominis, hip flexors, and obliques all through this one workout, thereby conditioning your entire core. Of course, you’ll also activate your inner thighs.
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]]>Chin Tuck
This easy stretch starts with you standing up straight with your shoulders down and back. Keep your eyes lifted and looking forward as you drop your chin until it touches your chest. Do three sets of 10 to 12 sets.
Standing Scapular Retractions
Stand upright and bend your elbows 90 degrees while keeping them tucked into your sides. Squeeze your shoulder blades together and pull your elbows back. Keep your shoulders down and continue looking forward throughout the movement.
Quadra-ped Cat-Cow
Go down on your hands and knees. Move your hips back toward your heels and bring your chin to your chest. Arch your back and extend your neck up. Alternate between these two positions 10 times. Do three sets.
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]]>The post How to Build Your Arms in Less Than 5 Minutes appeared first on yourdailysportfix.com.
]]>Shorter Rest Periods
Rather than overexerting yourself with large weights which make you require longer rest breaks, consider using manageable weights so that you can get back to work as quickly as possible between sets. What’s more, less rest will help you to boost your endurance.
Don’t Forget Your Forearms
One thing that will make your arms look larger is bigger forearms to go with your biceps and triceps. By doing some simple forearm exercises, you’ll be able to complement the rest of your arm muscles for a more holistic development. One easy way to exercise your forearms is by simply gripping your dumbbells tighter when you use them, thereby engaging these muscles.
Complementary Exercises
Switch between exercises that target different groups. By doing two exercises training the same muscle group in a row, you’ll fatigue much quicker. Make sure to rotate muscle groups to ensure that you can keep exercising with minimal rest in a brief time period.
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]]>Dumbbell Row
In addition to being a holistic exercise, the dumbbell row is easy to performβall you need is a weight and a bench or another piece of furniture to hold onto. This workout helps to build and condition your lats, traps, and rhomboids.
Chin-Up
Whether you choose to start the movement from a seated position or standing up, chin-ups are great to help you improve your ability to support your own body weight. This exercise will improve your vertical and horizontal pulling with a specific focus on developing your lat muscles.
Close-Grip Lat Pulldown
If you’re struggling to perform bodyweight chin-ups, then close-grip lat pulldowns will serve you well. This exercise will enable you to choose to lift however many plates you’re comfortable with. What’s more, lat pulldown machines are standard machinery found in most regular gyms, meaning you don’t have to go out of your way to perform this exercise if you have a gym membership.
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]]>How To Perform The Perfect Plank
Start on your hands and knees. Place your hands directly under your shoulders and then step your feet back until your legs are straight. Ensure that your feet are slightly wider than hip-width apart and that there is a straight line from your heels to the top of your head. Tighten your abs, quads, and glutes and hold the position.
Why This Is Beneficial
When you perform a plank with perfect form, you will be able to condition and strengthen far more than just your core. “Planking is a more total-body exercise than a crunch, which focuses mostly on the rectus abdominis. Planking engages the arms, hips, glutes, legs, and upper back. It works those deep stabilizing muscles as it is an isometric exercise,” personal trainer Annie Mulgrew explained.
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]]>Bodyweight Squats
Stand with your feet shoulder-width apart and place your arms in front of you. Bend your knees until your thighs are parallel to the ground and rise back to the starting position. This exercise will fire up your thighs and glutes while providing a cardio workout.
Knee Hugs
Stand tall with your feet shoulder-width apart. Lift your right knee, wrap your hands around your shin, and pull the knee into your chest. Lower back down and do the same with the left knee. This movement will stretch your glutes and lower back while testing your balance.
Superwoman Pose
Lie face down on your yoga mat and fully extend your arms in front of you. While keeping your head down, Lift your arm and legs gradually off the ground before lowering back down.
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]]>Lateral Lunge
While standard lunges are a highly effective leg workout, lateral lunges place an added focus on conditioning your lateral stabilizers as you move sideways. Stand with your feet together and shift to the side with your right leg until your right thigh is parallel to the floor. Ensure that your left leg remains straight and both feet point forward. Push back to your starting position and do the same on the left side.
Jumping Jacks
Start by standing with your hands at your sides. Jump while opening your legs slightly wider than hip distance and bring your hands up overhead. Jump again and return to your original position. That’s one rep.
Reverse Lunge
This intense exercise will provide you with a tough cardio workout. Stand with your feet under your hips and step back with your right foot, bending both knees until your back knee lowers to the floor directly below your hip. Return to your starting position and switch sides.
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]]>Practice the Movement
The first step is to acquaint yourself with the movement of the exercise. Many gyms offer pull-up machines that provide you with support and lighten your load as you pull up. This will help you adjust to this new exercise.
(@lafitnessbayonne)Practice Makes Perfect
While you may want to perform many reps in a high-intensity workout, start out by simply trying to perform one proper pull-up successfully. From there, you can build your reps and sets.
Strengthen Your Back Muscles
Another way to better prepare yourself for pull-ups is by strengthening and conditioning your back muscles using other routines. Consider doing back workouts such as rowing and lat pull-downs.
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