The creation of a Proper exercise program to improve body composition, relative proportions, by weight, fat and lean tissue can be a challenge. The goal of any fitness plan is to eliminate fat and increase muscle tissue, a process known as "toning." Strength training for toning should focus on movements of multiple joints of large muscles. Aerobic activity with weights (standing) is also a key element in weight loss.
A seated row (seated row) engages the rhomboids (muscle below the shoulder blades), the latissimus dorsi (lower side), posterior deltoids (behind the shoulders), and biceps (front arms). Sit with your hips at a right angle to the trunk, which should be erected completely. Support your feet by placing them on the provided platform and grasp the straight bar with the palms facing down. Pull the bar towards you, flexing the elbows. Strip the scapula (scapula) together as the bar comes inward. Hold the position for a second once the shoulder blades are fully retracted. Bring the bar forward until the arms are straight. Repeat if you wish.
Squats on Smith machine
Squats on Smith machine (Smith Machine squats) will work on the quadriceps (front of the thighs), buttocks (buttocks) and the hamstrings. A Smith machine consists of a fixed bar in steel rails, which allows only vertical movement. Place the bar on the shoulders behind the neck. Line up the hips and knees, and the position of the feet in front of your knees. Start the descent phase by bringing the hips down, causing the knees to bend. Pause for a moment, once you have created a right angle in the hip joint. Begin the resistance stage by extending the knees and lifting from the buttocks until your legs are approximately straight. Avoid any primordial lumbar spine. Complete the desired number of repetitions.
An elliptical Precor machine provides a solid framework for burning key calories for weight loss. Ellipticals are weight-bearing, and usually offer a combination of upper body and lower body movements, maximizing energy burning. Carry out this type of cardio five or six days a week, 30 to 40 minutes each time. The intensity of the exercise is not as important as its duration. Point to an intensity level of 70 to 75% of your maximum heart rate, calculate the maximum heart rate by subtracting your age from 220. For example, for a 35 year old, the equation would be 220 minus 35, obtaining a maximum heart rate of 185 beats per minute.