Gym Lingua…
Dynamic Warm Up
A dynamic warm-up differs from a static warm-up in that it involves moving the joints through their full range of motion. This helps to increase blood flow to the muscles and warm up the tissues, which can help to prevent injuries. Dynamic warm-ups also help to improve flexibility and mobility, which can be beneficial for any type of workout.
The most important thing is to choose exercises that will target the muscles that you will be using in your workout.
A dynamic warm-up should last for about 5-10 minutes. You should start each exercise slowly and gradually increase the speed and intensity as you warm up. It is also important to listen to your body and take breaks when needed.
Six Pack or V Line Abs
Which do you want?
When it comes to achieving a sculpted midsection, two popular goals are six-pack abs and v-line abs. While both require dedication and hard work, there are distinct differences.
Six-pack abs are characterized by the visible separation of the abdominal muscles into six distinct sections, creating a chiseled appearance.
V-line abs refer to forming a V-shaped groove that originates from the lower abs and extends downward towards the pelvis.
While exercise and nutrition play crucial roles in achieving either type of abs, genetics also come into play. Some individuals may be genetically predisposed to developing more defined v-line abs, while others may have a greater tendency to develop the coveted six-pack.
It’s important to remember that regardless of genetics, consistent training, a well-balanced diet, and overall body fat reduction are key factors in attaining these sought-after abdominal formations.
Getting ready for the gym means different things to different people. Some ramp up their training, while others need to begin and stay committed to the desired outcomes. It's smart to learn some Gym Lingua before starting to feel at ease, communicate with trainers, and interact with fellow gym-goers.
Once you get familiar with the basic terms, you'll be good to go and start your fitness journey.
Keep Training!
How Much Time Do I Need
Embrace The Pause
Breaking Down TUT
First Number = Crucial Phase
The First Number is known as the negative or eccentric phase. This phase involves deliberately lowering the weight or moving in a direction opposite to the muscle contraction. Regardless of the movement your performing the First Number occurs "on the way down" or during the lowering of the weight.
It requires control, which also makes it the slowest part of the exercise. It’s the deliberate pace that maximizes muscle engagement. Maintain proper form throughout the exercise. Focus on a steady, controlled descent rather than letting the weight drop rapidly try to resist the weight's pull.
Using deliberate control and proper form, individuals can maximize muscle engagement, build strength, and achieve their fitness goals.
Third Number =
Fastest Phase
The third number is the duration of the concentric phase, which is the lifting or contracting phase of the exercise also known as the fastest part of the exercise. Example….on a single leg deadlift the contraction would be the rising back up to the top.
A fast concentric phase can help to increase power and strength. However, it is important to use control throughout the lift to avoid injury.
Breaking down TUT or 5,4x10reps (example) - system you can use it to increase the intensity of your workouts. This can be a great way to make your workouts more or a little less intensive + increase progress, and see results.
Second Number = Embrace The Pause
the valuable pause that follows.
This pause is important for muscle contraction, mind-muscle connection, and time under tension. The time you pause will vary depending on the lift and your goals. Experiment with different pause durations to determine what works best for you.
Fourth Number
=
Mind Muscle Connection
This is the pause duration at the top of the movement.
This pause is important for muscle contraction and mind-muscle connection. The amount of time you pause will vary depending on the lift.
Normally this is kept short to minimize the amount of time between reps. It is important to still contract the muscle fully during the pause.
