In questa app troverai allenamento per principianti e palestra per principianti per rimanere in forma

If you're just getting started in the gym (or starting over), use this routine for 4 weeks straight. It will create intensity, consistency, and longevity that you've never had before in your workout program. The problem with people talking about hard work and habit and discipline is that it always lacks specificity. What hard word exactly yields the results? Lots of people try really hard, use ineffective methods, and walk away from fitness altogether.

This program explains the right way to work out for beginners in a way that is informative, but not overwhelming. Master these simple fundamentals, and there won't be much left to learn about fitness.

Foundations for Weight Lifting

1. DON'T BE HALF-HEARTED: Give this thing everything you've got. Be consistent. Be diligent. Exert yourself. Don't leave any doubt in your mind that you tried as hard as you could. Most importantly: Trust the system. Seriously, you can do this. The only people who are in great shape who don't use this program are genetic freaks who can just look at a kettle bell and instantly be in good shape. Do every single exercise listed here, and hit every single rep. Look at this program as a debt that you must pay every single day. And, when you finish the workout, your conscience is clean.

The worst thing you can do is try one workout program for a week, get lazy, and leave. No. Work hard.

2. WHAT THE WORDS MEAN

Barbell: One long bar, on which you add weight to each end. Requires two hands to pick up.

Dumbbell: A short bar with pre-attached weights. Requires only one hand to pick up.

Exercise: A specific movement with a specific piece of equipment. For example, Barbell Bench Press is a different exercise than Machine Bench Press. Also, Machine Shoulder Press is different than Machine Chest Press.

Rep: One single repetition of an exercise. If I lift up a barbell on the bench, bring it down to my chest, and push it back up, that is one single Rep.

Set: A single series of Reps. If I pick up the barbell, do 10 Reps, and put it back on the bench, that was A set of 10.

3.- LET’S DO IT!

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