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10 cheap sources for protein

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Training Programs

Bootylicious: Focus on Glutes and Legs

This is a Training Program with heavy leg lifting. Many people are afraid that they will become "big and bulky" if they do the heavy leg lifting. However, IT WILL NOT HAPPEN. You will just get a firm butt and nice legs! The legs are among your largest muscle groups and they can withstand being tormented!

arnoldpress

Arnold press

As the name suggests, the exercise was created by none other than Mr. Schwartzenegger himself. The exercise is a classic dumbbell press, which mainly loads the part of your shoulders, with an outward rotation that is good for the middle and back of your shoulders. So you train all three components with this exercise, even if the front is trained the most. You also get a longer movement trajectory by starting the movement with the dumbbells in front of the chest compared to the classic shoulder press that holds them over the shoulders.

Så här gör man bänkpress

Bench Press

Your head, upper rear, buttocks and feet should be "fixed". Pinch your shoulder blades together and press them down as well. Move the bar obliquely downwards and obliquely upwards, it should not go straight vertically. Keep your shoulders pulled back, do not push them forward when it gets heavy.

diamond push up

Diamond Push Ups

The purpose of this exercise is to train your triceps more than your chest and front shoulders. Form a diamond with your hands on the floor just below your chin and let your arms be closer to your body, about 45 degrees, during the movement and you will maximize the training for the triceps

så här gör man militärpress

Military Press

Grab the bar slightly wider than shoulder width. The body weight should be in the middle of your foot. Pull back the shoulders and pull your shoulder blades together, push the chest forward. Lift the bar slowly upwards. Lower the weight in a calm and slow manner, always with tension in the muscle you are exercising.

10 cheap sources for protein

Get alert with coffee

That's why you become more alert and perform better with intake of caffeine

Caffeine is often associated with coffee, but is also found in tea, chocolate, as well as in coke and various energy drinks.

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