Fitness Workout for Men

FITNESS | FULL BODY HOME WORKOUT | NO DUMBELLS | MEN/WOMAN |



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Tips:
➥ Voordat je begint, begin met een goede warming uo!
➥ Neem 30 tot 60 seconden rust tussen de sets door
➥ Bij kracht zetten uit ademen en bij terug gaan naar de startpositie in ademen
➥ Stap je over naar de volgende oefening? Neem dan 1 tot 2 min rust

Links :
→ Alle informatie over spieropbouw, afvallen, technieken & voeding. https://fitnessjunk.nl/

→ Het thuis train schema https://fitnessjunk.nl/fitnessschema/thuis-trainen/

→ Voeding https://fitnessjunk.nl/fitness-sport-voeding/

→ Spiermassa opbouwen : https://fitnessjunk.nl/spiermassa/

→ Heb jij nu ideeën voor een vette video of heb jij tips nodig voor een probleem? Eventueel kunnen we samen de video opnemen.

➤ Schema :

● Day 1 (Chest, Shoulders, Triceps)
– Handstand push up
– Push up
– Tricep push up
– Tricep bank dips

● Day 2 ( Back, biceps)
– Door pull up (small grip)
– Wide pull up ( bredere grip)
– Bridge (Onderug, billen)

● Day 3 (Legs,abs)
– Squat jumps (benen, billen)
– One leg squats (Benen, billen)
– Calf raises (kuiten)
– Rollen (abs, sixpack)
– Russian twist ( Abs , sixpack)1

Basic terms :

Rep: Short for repetition, a rep equals performing an exercise one time. Example, if I have completed the full motion of a bicep curl 10 times, than I have completed 10 reps.

Set: A set is all of your continuous reps of an exercise. Using the above example, I did 1 set of bicep curls that consisted of 10 reps.

Super set: Doing a set of one exercise back to back with another exercise. To keep my example going, I could superset a bench dip with the bicep curl by immediately starting the bench dips after my last bicep curl, without resting in between. A tri set is the same concept but with 3 exercises instead of 2.

Concentric phase: Force is produced to overcome the weight and the muscle shortens. This would be the lifting portion of the bicep curl.

Eccentric phase: Force resists the movement as the muscle lengthens. This would be the lowering phase of the bicep curl.

Circuit training: A workout routine that involves performing sets of several difference exercises with little or no rest in between.

HIIT (High Intensity Interval Training): A form of cardio training that involves cycles of high intensity bursts and low to moderate intensity recovery. The ratio is usually 2:1. For example, a HIIT routine on a stationary bike might be a 5 minute warm up followed by 7-8 cycles of 30 second sprints and 60 second moderate intensity cycling and then a cool down period.

Steady state cardio: Some form of cardiovascular exercise (walking, running, cycling, etc) where you keep a steady pace and rate of exertion for the bulk of the workout.

Warm up: Period of metabolic adjustment from rest to exercise. You do not want to go from resting to sprinting, you need to transition. You might walk on the treadmill at 3.0-3.5 miles per hour for about 5-10 minutes before running or sprinting.

Cool down: Period of metabolic adjustments from exercise to rest. The opposite process from what was described above. When running you do not want to just stop and sit down, you need to transition. After running, you might walk at a moderate to brisk pace for 5-10 minutes.

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