Push / Pull Workout (Day 1 - Pressing Exercises) скачать в хорошем качестве

Push / Pull Workout (Day 1 - Pressing Exercises)

The PUSH / PULL workout program is a way of organizing your workouts so that you do pushing or pressing exercises during one workout, and pulling or rowing movements in the next workout. This is a great workout routine because it allows you to work your muscle groups based on similar movement patterns. One of the flaws with a lot of workout programs is that they train one major muscle group per day, and this often leads to overlapping similar movement patterns over the course of multiple workouts. For example, if you train chest one day, shoulders the next, and triceps the following day you are literally working your "pressing" muscles 3 days in a row. This movement pattern overlap may cause repetitive use injuries. This is part of the reason why nagging injuries like rotator cuff problems and elbow tendonitis is so common among serious lifters. Push-Pull workouts help to prevent these problems by grouping all the muscles involved in pushing (chest, triceps, quads, front and side delts) and all the muscles involved in pulling (back, biceps, rear delts, traps, forearms, hamstrings) together in their own workouts. By separating your body parts by function, you're able to give each muscle group adequate recovery between workouts and also hit the gym more often because the muscles you're training each time are not beat up from your previous days workout. In this video we're going to do the Pushing Exercises: Squats 4 sets of 8-10 reps Bench Press 4 sets of 8-10 reps Overhead Press 4 sets of 8-10 reps Tricep Push Downs 4 sets of 8-10 reps Standing Calf Raise 4 sets of 10-15 reps Begin each exercise by doing a couple progressively heavier warm up sets, before moving into the working sets. When you can get all 4 sets of 10+ reps by yourself with good form, increase the weight by 5 pounds for your next workout. If you would like more workout programs like this, than you should check out the Total Fitness Bodybuilding Inner Circle Coaching Club at: http://www.TotalFitnessBodybuilding.com