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10 cheap sources for protein

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Training Programs

Bootylicious: Focus on Glutes and Legs

A firm butt and strong legs are nice to have, and the foundation for a healthy and strong body since you always use the legs. Many people are afraid that they will become "big and bulky" if they do the heavy lifting. However, IT WILL NOT HAPPEN; you will get a firm butt and nice legs! To shape your legs and buttocks, you need to do the work by lifting heavy! They are among your largest muscle groups and 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.

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Bench Press

The bench press is one of the greatest compound exercises in which it is possible to lift a lot of weight. The exercise can look quite simple, but since it is performed with heavy weights, the starting position and the movement become crucial. Thus, be careful when performing the exercise because it is easy to injure both the shoulders and wrists. If you want to lift heavy in the bench press in the long run, you should, in addition to chest exercises, also train the triceps, your lats (back), and the front part of your shoulders.

frivändning

Cleans

This is an explosive and powerful exercise. You should pull the bar up from the floor with full force and catch it in one turn by bending your legs fully. This allows you to lift a lot of weight, and most of the body's muscles will help in the movement. Free turn is a challenging exercise, so read carefully and perform it with light weights until it sits before you start to load with the weight fully. Feel free to ask an experienced lifter for tips and instructions before you start with free turns.

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

Military press, which can also be called Overhead Press, is a classic shoulder exercise that trains all three parts of your shoulders but mainly the front. The exercise is also a good triceps exercise because you straighten the elbow joint. Your abdominal muscles, which stabilize the body, also work mainly when you perform it standing up. The video in this article shows a seated military press, but the exercise is performed even better standing.

Chins är en av de bästa ryggövningarna||

Pull Ups

This exercise is great at building real strength in the upper body. Always include it in your back program! Because the back muscles attach to the upper arm bone, the muscle is stretched out when you lift your arms, which is good for muscle growth. The other advantage is that you can lift a lot of weight in this exercise. If you want to work more with reps, pull-downs work just as well.

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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