What do a group fitness class regular, a CrossFitter and an avid runner all have in common? They each want to get the most out of their respective workouts. From fueling and warming up to enhance performance, to structuring strength-training sessions to maximize results, these nine tips will help you get the most out of your sweat sessions, no matter what you’re into.
Chin-Ups: Targeting the Dynamic Duo of Back and Biceps
Chin-ups, like most pull-ups, target the latissimus dorsi muscle as a shoulder extensor, scapular downward rotator and scapular depressor, in bringing the spine to the humerus. This is assisted by elbow flexors (brachialis, brachioradialis, biceps brachii) which bring the humerus to the forearm. Chin-ups unlike pull ups also highly target the biceps.That is one of the main differences between pull ups and chin ups.
Push-Ups – One of The Best Exercises and How You Can Improve
Push-ups are one of the oldest and most basic of exercises for a simple reason. They work. The exercise positions all the muscles in our upper body and builds optimal strength in the forearms, shoulders, chest.
The 10 – day program that has helped people go from 50 pushups to 80 pushups in two weeks.
On Odd Days
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 … it’s your choice how you get to 200).
On Even Days
Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.