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Warming up is an extremely important step before you commence any concentrated body-building. Effective warm up activities such as star jumps, using the bike or treadmill and jogging on the spot really get the blood pumping and increase the rate of your heartbeat. Try to avoid days of no physical activity. Your body-building warm-ups are great stand-alone activities on your off days. A quarter of an hour before you start anything, drink water or a sports drink, and keep drinking all the time you're active. Remember that sweating results in loss of fluid, and for each 1% of body weight you lose due to sweating, your performance will be lessened by 5%. So it's imperative that you keep drinking if you want to maintain your stamina and enhance your performance.

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After your initial warm-up, the largest muscle groups should be the next priority. Don't forget the advised order: warm-up, stretches, exercises for the chest, shoulders Dodgers Clayton Kershaw Jersey , legs, biceps and finally the triceps. You need to do 3 sets of 10 reps for each step. In between sets of exercises, stretch the muscle group you are targeting at the time for increased growth, and then rest for a minute or two. It works best when you get into a rhythm and keep the times fairly similar, especially for the first month or two. This will enable you to keep tabs on your personal improvement. It is a great idea to have a training buddy with you as you will be able to encourage each other and call each other to account for any missed days (or slack days!)

Ideally you will require some warm up equipment, a weight bench, a long barbell with a variety of weight discs that can be easily changed and at least 2 small dumbells for some one handed lifting exercises and a large exercise ball for seated activities. All of this equipment can be purchased new from most large retail stores or can be found incredibly cheaply at garage sales or in the second hand for sale section of the local newspaper. Try ebay and other online auctions for bargain prices. Larger machines can be inflexible, hard to store and require lots of space. However, if you have the room or already have one they will definitely do the job.

For your chest Womens Zack Greinke Jersey , commence exercising with bench presses on a flat bench. Then do some flys, laying flat on the bench with comfortably weighted dumbells in both of your hands. Raise each dumbell above the level of your chest then lower them at once to your side, like a giant clap, all the while bending both elbows. Next do some seated flys. An exercise ball is ideal for this: with a straight back lean forward and lift both dumbells to the side. Again you'll need slightly bent elbows. Always move smoothly and ensure that your grip is not too tight for comfort. Consciously tell yourself to loosen your grip as you progress in your routine.

When working on shoulders, be conscious of very slow, steady movements. As is usually advised, you should do three sets of ten reps for maximum benefit. First, straddle your bench and choose a long barbell, lift it toward your chin Womens Yasiel Puig Jersey , pause, then lift it as far up as you can, stretching your arms, then slowly lower and go again. Next, repeat this idea only this time behind your neck. Then, one handed lifts. These involve starting at your shoulders, lifting the dumbells past your ear and as far up as possible. Next, lift both together. And to finish focussing on your shoulders, start with the dumbells at your side and lift them outwards in a flapping action to just above shoulder height Womens Sandy Koufax Jersey , ensuring your elbows are slightly bent.

Legs. If you have a stationary bike, start with 1 minute of steady pedalling. Then sprint for 10 seconds, slow for 10 seconds. Continue this for 2 minutes. Follow with 3 sets of leg raises. If you have a bench with leg raise bar, place the appropriate weights on and complete 3 sets. One facing up and one facing down to work the quads and the hamstrings. Finish with squats. In the first week or so use no weights then progress to holding a weight disc across your chest. After a few weeks, begin to use a barbell resting on your shoulders and gradually increase the weight to a comfortable level. Overloading the bar is not wise and will place unnecessary pressure on your knees. If joint pain is a problem to you I would suggest taking a supplement containing the amazing combination glucosamine and chondroitin. Arthtitis sufferers and those who've played a lot of sport (including my father!) swear by it.

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