Build Big Arnold and Ronnie Biceps

Bicep Workouts By: Personal Training in Mesa and Tempe AZ

Ready to build bigger biceps and trade in that size medium t-shirt for an extra large? These sleeve-busting bicep routines are sure to kick start your arm training. See workouts below. No male physique is complete without an impressive set of biceps, as they make every shirt and tank top look better.

How to get big biceps: A common mistake that I see guys make in the gym is not a lack of bicep training but, rather, excessive bicep training. It might look cool to walk around the gym doing bicep curls for two hours, showing off your pump, but does that build bigger biceps? Absolutely not.

You should be able to complete your bicep routines in less than 30 minutes, if not sooner. Additional training beyond this point could be counterproductive. The best bicep workout is one that will produce growth away from the gym. How to get big biceps? Train them hard and move on.

Training biceps too often is another common mistake. The biceps are directly involved in almost all back exercises, so they see plenty of action during these workouts. You will build bigger biceps by allowing them ample time to recover before training them again. Give your biceps a minimum of 4-5 days rest between workouts.

By comparison, the biceps are a relatively small muscle group and, quite frankly, don’t need a tremendous amount of work to grow. Even the best bicep routines performed too often or for too long will result in substandard development.

Best Bicep Workout

Workout #1
Standing Barbell Curl 3 sets, 6-8 reps each.
Incline Dumbbell Curl 3 sets, 8-10 reps each.
Superset (back to back, no rest):
Cable Rope Curl 12-15 reps each.
Dumbbell Preacher Curl 12-15 reps each. 3 Supersets.

Workout #2
Standing Cable Curl 3 sets, 6-8 reps each.
Standing Dumbbell Curl 3 sets, 8-10 reps each.
Superset (back to back, no rest):
Dumbbell Hammer Curl 12-15 reps each.
Concentration Curl 15-20 reps each. 3 Supersets.


Workout #3
Perform 1 set of each exercise, resting 1 minute between exercises.
Rest 3 minutes. Repeat 3 times.
Seated Alternating Dumbbell Curl 8-10 reps.
Standing Cable Curl 8-10 reps.
Barbell Preacher Curl 12-15 reps.
Dumbbell Hammer Curl 15-20 reps.

Contact: AZ Bodybuilding Personal Training for Assistance

Women Perfect Glutes Workout!

 Women Perfect Glutes Workout!!

This is one of the best glutes workouts you can do by Chandler Personal Training. Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout with about 30 seconds rest in between sets.

1. CARDIOVASCULAR- WALKING/JOGGING OUTSIDE
Notes:
Warm up for 1 minutes walking briskly. After 1 minute, jog until you are to you are fatigued. Walk briskly for 1 minute to recover. After 1 minute, continue jogging. Repeat this sequence until you complete 10 minutes.
Goal:
Your goal is to build endurance. Eventually you will be able to jog most or the entire 20 minutes nonstop. Every workout you should challenge yourself to jog a longer distance.

THE MORE YOU JOG THE MORE CALORIES YOU WILL BURN.

2. LEG PRESS- MACHINE
Reps: 3 sets of 20

Execution: Position body on seat with back pressed against the back pad. Keep knees slightly bent and feet approximately shoulder width apart. Sit in good body alignment (abs tight, chest up, back straight). In a controlled motion, extend knees and push out. Keep knees in line with toes; avoid drawing knees in or out. While maintaining controlled motion, return to starting position (avoid locking out knees). Do not allow muscles to relax before next repetition.

3. SEATED LEG CURL
Reps: 3 sets of 15

Execution: Adjust leg pad to contact lower leg just above the ankle. Adjust seat back to align knees with pivot point on machine. Sit in good body alignment (abs tight, chest up, back straight). Position legs to keep kneecaps on top. Lock top pad comfortably on quadriceps. In a controlled motion, flex the knees by bringing feet down and back as far as possible. Contract hamstring muscles fully without compromising form; avoid any hip movement. While maintaining the controlled motion, return to starting position without setting down weight or relaxing the muscles. Do not allow the knee to hyperextend.

4. SQUAT-SMITH MACHINE
Reps: 3 sets of 20

Execution: Position body under bar, and place bar on upper back (trapezius). Stand with knees slightly bent and feet approximately shoulder width apart. Keep toes pointed forward or slightly out. Stand in good body alignment (abs tight, chest up, back straight). Grip bar and extend body up while rotating bar to release bar from latch. In a controlled motion, lower body by bending knees and hips, pushing glutes back. Keep a slight arch in the back. Keep knees in line with toes; avoid turning knees in or out. Keeping feet flat on the floor, continue lowering body as far as possible without compromising form (back arched, abs tight, chest up). Stop lowering before pelvis begins to curl under or back rounds out. While maintaining controlled motion, return to starting position (avoid locking out knees). Do not allow muscles to relax before next repetition.

5. CARDIOVASCULAR- WALKING/JOGGING OUTSIDE
Notes:
Warm up for 5 minutes walking briskly. After 5 minutes, jog until you are to you are fatigued. Walk briskly for 2 minutes to recover. After 2 minutes, continue jogging. Repeat this sequence until you complete 5 minutes.
Goal:
Your goal is to build endurance. Eventually you will be able to jog most or the entire 20 minutes nonstop. Every workout you should challenge yourself to jog a longer distance. THE MORE YOU JOG THE MORE CALORIES YOU BURN.

Contact AZPT Personal Training in Chandler, Mesa, Tempe, and Gilbert AZ for assistance.

AZ Bodybuilding Explains How Exercise Prevents Back Pain!

Chandler Personal Training explains lower back pain. Low back pain is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible, and it will help you understand that some continued or repeated back pain is not surprising or dangerous.

Personal Training in Tempe

Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them.

When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain.

Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.

It’s important that you don’t let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.

Lower Back Pain: How Exercise Helps by: Personal Trainers in Gilbert

You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your doctor before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.

Avoid: Toe Touches

Exercise is good for low back pain — but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.

Try: Partial Crunches

Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. Breathe out as you raise your shoulders. Don’t lead with your elbows or use arms to pull your neck off the floor. Hold for a second, and then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.

Avoid: Sit-ups

Although you might think sit-ups can strengthen your core or abdominal muscles, most people tend to use muscles in the hips when doing sit-ups. Sit-ups may also put a lot of pressure on the discs in your spine.

Try: Hamstring Stretches

Lie on your back and bend one knee. Loop a towel under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 2 to 4 times for each leg.

Avoid: Leg Lifts

Leg lifts are sometimes suggested as an exercise to “strengthen your core” or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back can make back pain worse. Instead, try lying on your back with one leg straight and the other leg bent at the knee. Slowly lift the straight leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.

Try: Wall Sits

Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.

Try: Press-up Back Extensions

Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.

Try: Bird Dog

Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don’t let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.

Try: Knee to Chest

Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.

Try: Pelvic Tilts

Lie on your back with knees bent, feet flat on floor. Tighten your stomach by pulling in and imagining your belly button moving toward your spine. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.

Try: Bridging

Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.

Lifting Weights May Help

Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.

Try: Aerobic Exercise

Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.

Hire AZ Bodybuilding Personal Training, serving Mesa, Tempe, Chandler and Gilbert, for your Personal Training needs. We are committed to help you reach your goals! 

Contact us at http://azpt.azbodybuilding.com/ for a FREE consultation.

How to Take Care of Bad Muscle Cramps

 Team AZPT Personal Training explains what are Muscle Cramps??

A muscle cramp is a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes. It often occurs in the legs. A muscle cramp is also called a charley horse.

Nighttime leg cramps are usually sudden spasms, or tightening, of muscles in the calf. The muscle cramps can sometimes happen in the thigh or the foot. They often occur just as you are falling asleep or waking up.

Chandler Personal Training explains what causes muscle cramps?

The cause of muscle cramps isn’t always known. Muscle cramps may be brought on by many conditions or activities, such as:

• Exercising, injury, or overuse of muscles.
• Pregnancy. Cramps may occur because of decreased amounts of minerals, such as calcium and magnesium, especially in the later months of pregnancy.
• Exposure to cold temperatures, especially to cold water.
• Other medical conditions, such as blood flow problems (peripheral arterial disease), kidney disease, thyroid disease, and multiple sclerosis.
• Standing on a hard surface for a long time, sitting for a long time, or putting your legs in awkward positions while you sleep.
• Not having enough potassium, calcium, and other minerals in your blood.
• Being dehydrated, which means that your body has lost too much fluid.
• Taking certain medicines, such as antipsychotics, birth control pills, diuretics, statins, and steroids.

How can you stop a muscle cramp when it happens? Explained by Personal Trainer in Gilbert, AZ

You may need to try several different ways to stop a muscle cramp before you find what works best for you. Here are some things you can try:

• Stretch and massage the muscle.
• Take a warm shower or bath to relax the muscle. A heating pad placed on the muscle can also help.
• Try using an ice or cold pack. Always keep a cloth between your skin and the ice pack.
• Take an over-the-counter pain medicine, such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve). Read and follow all instructions on the label.
• If your doctor prescribes medicines for muscle cramps, take them exactly as prescribed. Call your doctor if you have any problems with your medicine.
• Drink plenty of fluids. Sports drinks, such as Gatorade, will often help leg cramps.

Here are some things you can try for a leg cramp: by Personal Trainers in Tempe, AZ

• Walk around, or jiggle your leg.
• Stretch your calf muscles. You can do this stretch while you sit or stand:
• While sitting, straighten your leg and flex your foot up toward your knee. It may help to place a rolled towel under the ball of your foot and, while holding the towel at both ends, gently pull the towel toward you while keeping your kneestraight.
• While standing about 2 ft (0.6 m) from a wall, lean forward against the wall. Keep the knee of the affected leg straight and the heel on the ground. Do this while you bend the knee of the other leg.

If you think a medicine is causing muscle cramps:

• Before you take another dose, call the doctor who prescribed the medicine. The medicine may need to be stopped or changed, or the dose may need to be adjusted.
• If you are taking any medicine not prescribed by a doctor, stop taking it. Talk to your doctor if you think you need to continue taking the medicine.

How can you prevent muscle cramps?

These tips may help prevent muscle cramps:

• Drink plenty of water and other fluids, enough so that your urine is light yellow or clear like water.
• Limit or avoid drinks with alcohol or caffeine. These can make you dehydrated, which means your body has lost too much fluid.
• Make sure you are eating healthy foods (especially if you are pregnant) that are rich in calcium, potassium, and magnesium.
• Ride a bike or stationary bike to condition and stretch your muscles.
• Stretch your muscles every day, especially before and after exercise and at bedtime.
• Don’t suddenly increase the amount of exercise you get. Increase your exercise a little each week.
• Take a daily multivitamin supplement.
• If you are taking medicines that are known to cause leg cramps, your doctor may prescribe different medicines.

What if muscle cramps keep coming back?

Talk with your doctor if you have muscle cramps that keep coming back or are severe. These may be symptoms of another problem, such as restless legs syndrome.

If cramps keep coming back, bother you a lot, or interfere with your sleep, your doctor may prescribe medicine that relaxes your muscles.

AZ Bodybuilding Personal Training in Chandler, Gilbert, Mesa, and Phoenix, will help you reach your fitness goals. For more information, visit our website at http://azpt.azbodybuilding.com/