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Toning chest workout(gym)

afta alot of hard work ull get a chest lyk this :D this is ure incentive

afta alot of hard work ull get a chest lyk this 😀 this is ure incentive

Ok firstly this is information for use at the gym. First you are going to need to find out where your limits are on the machines and by doing that you jus select a weight and if its too heavy for you and you cant do more then 5 reps on it then you need to stop you should preferably find a weight where you are performing around 10-17 reps anything below is for building muscle and we dont want that do we :D.
Ok firstly we are going to start with a routine that iam using were going to start with working on our chest. There arent going to be any long complicated words so you wont get confused wheva or not your working out ure arse or ure legs. Now the aim with toning is to do lower weights with increasing reps.

Firstly for chest where gonna start with the classic chest press

http://www.changingshape.com/exercise/strengthtraining/gym/machinechestpress.asp (This is what it should look like dont worry if it doesn it still does the same procedure)

Ok first the motion you should be doing is you should be pushing out slowly and as ure arms are extended pause and tense ure chest and then slowly bring your arms down and repeat again the aim is to go slow to make your muscles work harder then if you are working faster.

Now start with a weight were u can manage only 12 reps and then give yourself a rest for 30 seconds as soon as the 30 seconds up put it down 1 weight lower and then do 14 reps after you do that give yourself another 30 second rest and lower the weight once more and do 16 reps.

IF you didn understand tha then basically if ure doing a weight of 30kg do 12 reps then stop rest move it down to 25 and do 14 reps then stop and rest move it down to 20 and do 16 reps.

Next we are going to move onto some free weights to start with well do a dumbell decline bench press

http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html (This is a great moving picture of how to do a dumbell chest press)

Ok its simple enough how to do this firstly it is not going to be like a chest press machine because free weights are alot harder because you need to control the balance as well as performing the pushing and retracting movements.

Firstly this is a dumbell decline chest press so the bench is going to be lain flat firstly select your weights dont try and be a big man and choose lyk 30 kg if your a beginner because if tha falls on your face then your gna be looking lyk chewbaca from star wars and no mata how toned your body is ure still gna be fugly lool so first start off with some low weights like maybe a 8kg dont worry if you think you look lyk a poofda doing it with such a small weight because this is where everyone starts off and remember to go down in 1 weight each tym and increase the amount of reps.

Ok now lay flat on the bench place ure legs inbetween the seat provided and place dumbells in your hand and perform the movement in the link once again go slow rushing will not produce the same results if you can when your dumbells are in front of you try and stop them from hitting each other to increase the effectiveness of the workout.

If you can do this then i dno wha da hell u doing reading my page lol

If you can do this then i dno wha da hell u doing reading my page lol

Now combining 2 workouts 2geva cauz this page is gettin bludi long lol well do dumbell decline bench press and what everyones familair with the press up

http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html (incline bench press)

http://www.wikihow.com/Do-a-Push-Up (Press up aint hard just keep good form)

Ok with the inclie bench press its just lyk a decline bench press but its just raised slightly to work out the top part of your chest so the same with a decline bench press use the same weight preferably and remember should be aiming to do 12 reps then 14 reps then 16 reps and keep the movement slow and flowing smoothly.

Ok now the pressup is alot harder if you are not able to do 1 then i suggest that you bend your knees as if your a chair instead of keeping them straight and perform the pressups like that after a while you should be confident enough to do it with your legs straight even if you can only do 1 still continue because you are making progress over time you will be able to increase the number of reps you are doing. Ok now there are aload of variations of push ups buh ill put those up later well just focus on the diamond push up and the wide stance push up.

The diamond push up is basically placing your hands infront of you in a diamond shape and doing press ups ok look if you cant do a normal push up then theres no wai you will be able to do this  lol so when you can do 5 pushups you should start these pushups inorder to get the most out of this pushup you should go down slow and come back fast it works out your triceps but also your chest. Try do 10 reps with 30 second gaps in between.

And with the wide stance push ups seems simple enough jus put your hands not close but wide apart wider then shoulder width from each other and perform pushups  try to do 10 reps then 12 reps then 14 reps. and remember to keep your back straight or your going to end up with bad posture and dont even try cheat yourself by not going down low enough your nose should be touching the floor if your not doing that your not doing the exercise properly and your just doing it half heartedly which is basically jus a waste of time.

REMEMBER TO DO ALL THE STRETCHES IN THE PREVIOUS POST DONT HURT YOURSELF AND IF YOU ARE DOING A DAY AT GYM WHERE YOURE JUST DOING 1 FULL DAY OF CHEST THEN DO THIS ROUTINE AND TRY FOR 2 CIRCUITS. 2 CIRCUITS IS BASCIALLY DOING ALL THE EXERCICES TWICE SO  IF YOUR DOING CHEST PRESS YOUD DO 12 REPS ON 30KG THEN 14 REPS ON 25 KG THEN 16 REPS ON 30KG THEN YOU WOULD DO IT ALL AGAIN THAT CONSTITUES 2 CIRCUITS. THAT IS THE CHEST WORKOUT! HOPE IT WAS USEFUL AND NO I DO KNOW CAPS LOCK IS ON I JUST CBA TO TURN IT OFF IT DID GET URE ATTENTION THO :D…..

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