It's coming down to the final phase (4 weeks) of training before the summer offically is here.
So I work out more using superset, triset and circuit training on alternate low to medium training days to complement regular strength training program.
Here is the workout routine to work on chest and back muscles.
Dumbbell Triset (3 sets)
- Dumbbell Bent-over Rows @ 45/45# x 12 reps
- Flat Bench Dumbbell Flye @ 45/45# x 10 reps
- Flat Bench Close-grip Chest Press @ 45/45# x 6-10 reps
Note 1: 45/45# is a bit lighter weight for lat but I feel good squeezing.
Note 2: 45/45# for chest flye is the limiting lift in this triset routine. It's really a pre-exhaustion set that kills most of my energy.
Note 3: I can really feel the "burn" on my chest (or pec minor, to be specific) using 45/45# close-grip chest press.
Cable Superset (3 sets) High Angle
- Pulldown (neutral grip) @ 8 x 10 reps
- Pulldown (neutral to rotating inward) @ 8 x 10 reps
- Chest Cross-over @ 5 x 10 reps
- Chest Cross-over "Most Musclular" stance @ 5 x 10 reps
Showing posts with label lower back. Show all posts
Showing posts with label lower back. Show all posts
Tuesday, May 17, 2011
Tuesday, November 14, 2006
Why Running Is Good for Your Brain
After watching ING New York City Marathon, I'm sure your feet may be itching to run, too. The ultramaraton man Dean Karnazes also finished his Endurance 50 running - 50 marathons, 50 states, 50 consecutive days - in New York City Marathon. There are many inspiring stories in the race. Training and finishing a marathon has been a dream for many people. Although you may be still skeptical about training for a marathon and worried about injuries. There are numerous benefits from running and exercise, both mentally and physically.
There is evidence to link the creative process with exercise. For one's brain to function optimally, he needs a physically fit body. You may have experienced on-the-move insights while you're running. Founder of New York City Marathon, Fred Lebow, revealed that whenever he had a great idea during a run, he'd grab a twig and scratch it in the Central Park dirt. He'd go back later to recover his notes. Research from Washington University (St. Louis) Professor of Education, R. Keith Sawyer showed that creative people tend to schedule idle time to free up their mind to do something totally different such as listening to music or taking a bike ride. It's essentially a means of putting the analytical left brain on hold and giving priority to the sensing, intuitive right brain.
Exercise also increases activity in the frontal lobe, the part of brain involved in complex reasoning and attention. That means exercise actually keeps the brain young, which may be one of the reasons that athletes have lower rates of Alzheimer's and Parkinson's disease. One cannot ignore these long-term health benefits from running and exercise.
Running gives you a chance to relax your body and mind and unplug yourself. It's all great to let your mind wander. Yet I suggest you try something different next time when you're running on the treadmill. Instead of listening to your iPod music or watching TV, you may want to listen to yourself and pay attention to your thoughts. You could have just that A-ha eureka moment during exercise - a great idea, a creative insight or outside-the-box solution to your problem.
Do you remember on some days that your running feels like floating? You're just able to run effortlessly, on and on and on. On some other days though, it's just alas, tough. A few tips here may help you to have that "floating" feeling more often. First, relax. You may argue that I run to relax myself, not the other way around. True. But when you're stressed, your muscles tense up and your mind gets cloudy. You don't breathe as deeply, which increases fatigue and effort of running. You may find ways to gradually de-stress yourself before running.
When you start running, run with easy and short strides slowly. Then progressively pick up speed and intensity as your muscles warm up. You can start by walking for a minute or two, then slow jogging. Gradually lift your knees and lengthen your stride for the first mile. Within 10 to 15 minutes, your body should be ready for longer run. As you run, spend more time close to the ground, not in the air. That means don't lengthen your stride with big gallops but take smaller and quicker steps.
To maintain good, upright running form, one has to have strong core strength. This would ensure biomechanically efficient transfer of power from the core to the legs and upper body. The "core" muscles includes your lower back, abdominal and hip muscles. Try to let your abs and lower back propel you. If you feel tension in the glutes, not your quadriceps or hamstrings, you're doing it right.
There is evidence to link the creative process with exercise. For one's brain to function optimally, he needs a physically fit body. You may have experienced on-the-move insights while you're running. Founder of New York City Marathon, Fred Lebow, revealed that whenever he had a great idea during a run, he'd grab a twig and scratch it in the Central Park dirt. He'd go back later to recover his notes. Research from Washington University (St. Louis) Professor of Education, R. Keith Sawyer showed that creative people tend to schedule idle time to free up their mind to do something totally different such as listening to music or taking a bike ride. It's essentially a means of putting the analytical left brain on hold and giving priority to the sensing, intuitive right brain.
Exercise also increases activity in the frontal lobe, the part of brain involved in complex reasoning and attention. That means exercise actually keeps the brain young, which may be one of the reasons that athletes have lower rates of Alzheimer's and Parkinson's disease. One cannot ignore these long-term health benefits from running and exercise.
Running gives you a chance to relax your body and mind and unplug yourself. It's all great to let your mind wander. Yet I suggest you try something different next time when you're running on the treadmill. Instead of listening to your iPod music or watching TV, you may want to listen to yourself and pay attention to your thoughts. You could have just that A-ha eureka moment during exercise - a great idea, a creative insight or outside-the-box solution to your problem.
Do you remember on some days that your running feels like floating? You're just able to run effortlessly, on and on and on. On some other days though, it's just alas, tough. A few tips here may help you to have that "floating" feeling more often. First, relax. You may argue that I run to relax myself, not the other way around. True. But when you're stressed, your muscles tense up and your mind gets cloudy. You don't breathe as deeply, which increases fatigue and effort of running. You may find ways to gradually de-stress yourself before running.
When you start running, run with easy and short strides slowly. Then progressively pick up speed and intensity as your muscles warm up. You can start by walking for a minute or two, then slow jogging. Gradually lift your knees and lengthen your stride for the first mile. Within 10 to 15 minutes, your body should be ready for longer run. As you run, spend more time close to the ground, not in the air. That means don't lengthen your stride with big gallops but take smaller and quicker steps.
To maintain good, upright running form, one has to have strong core strength. This would ensure biomechanically efficient transfer of power from the core to the legs and upper body. The "core" muscles includes your lower back, abdominal and hip muscles. Try to let your abs and lower back propel you. If you feel tension in the glutes, not your quadriceps or hamstrings, you're doing it right.
Friday, September 01, 2006
Preventive and Strengthening Exercises for Your Back
Back Raise: This exercise will help strengthen all your erector spinae (lower back) muscles. They help support you while you're doing major lifts. Lie down on your stomach with your legs straight and your arms above head. Slowly lift your chest off the floor using your lower-back muscles and hold for 5 to 10 seconds, then lower slowly. Do 2 to 3 sets of 12 to 15 reps.
Stiff-legged Deadlift: This great exercise for your back muscles also targets your hamstrings. Place a barbell or a pair of dumbbells in front of your feet. Bend at the waist (hips) and grab the weight with an overhand grip. Keep your back as naturally straight (natural spinal alignment) as possible. Avoid rounding your back by tilting your head and looking up a bit. Then contract your hamstrings and slowly move your upper body straight up to a standing position. Lower again. Do 2 to 3 sets of 8 to 10 reps.
Abdominal Crunches/Curl-ups: Doing this exercise on a ball helps strength your core and helps prevent back injuries. Lie on top of an exercise ball (a.k.a. Swiss Ball, Physio Ball) with the small of your back over its center. Keep your hands near your ears and use your abdominal muscles to curl your upper body up to about 45 degrees with a smooth and slow motion by 2 to 4 seconds. Contract your abdominal muscles and hold the position for 1 to 2 seconds. Then return to the starting position slowly with control by 2 to 4 seconds. Avoid stressing your neck by tucking in your chin and looking up a bit. Do 2 to 3 sets of 15 reps.
Click here to see more exercises for your lower back.
The information provided here is not intended to replace the advice of a doctor or other health care professionals. Any liabilities are disclaimed for the decisions you make based on this information.
Stiff-legged Deadlift: This great exercise for your back muscles also targets your hamstrings. Place a barbell or a pair of dumbbells in front of your feet. Bend at the waist (hips) and grab the weight with an overhand grip. Keep your back as naturally straight (natural spinal alignment) as possible. Avoid rounding your back by tilting your head and looking up a bit. Then contract your hamstrings and slowly move your upper body straight up to a standing position. Lower again. Do 2 to 3 sets of 8 to 10 reps.
Abdominal Crunches/Curl-ups: Doing this exercise on a ball helps strength your core and helps prevent back injuries. Lie on top of an exercise ball (a.k.a. Swiss Ball, Physio Ball) with the small of your back over its center. Keep your hands near your ears and use your abdominal muscles to curl your upper body up to about 45 degrees with a smooth and slow motion by 2 to 4 seconds. Contract your abdominal muscles and hold the position for 1 to 2 seconds. Then return to the starting position slowly with control by 2 to 4 seconds. Avoid stressing your neck by tucking in your chin and looking up a bit. Do 2 to 3 sets of 15 reps.
Click here to see more exercises for your lower back.
The information provided here is not intended to replace the advice of a doctor or other health care professionals. Any liabilities are disclaimed for the decisions you make based on this information.
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