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Hard To Reach

Hard To​ Reach

Fitness Guide

Some people believe that no matter how hard they try, they will never achieve the ideal physique due to excess fat. This often leads to frustration and self-doubt. Starting today, we embark on a journey to challenge ourselves, push our limits, and avoid injuries along the way.

1. Measuring Weight When Lifting

Understanding how to measure weight properly is the key to progress. Follow these guidelines:

  • If you can complete 12 repetitions without effort, the weight is too light. Increase it.
  • If you struggle to complete 8 repetitions, the weight is too heavy. Adjust it.
  • The ideal weight: You should complete 10 repetitions, with the final one being challenging.

2. Timing Your Repetitions

Always keep track of time when lifting weights. Your goal should be:

  • At least 3 seconds per repetition during muscle contraction.
  • 1 second during muscle relaxation.

Proper timing enhances the mind-muscle connection, improving your results.

3. Resting Between Sets

Rest periods depend on your heart rate. Avoid resting too long, as it can cause you to lose momentum and waste the golden time for fat loss.

Pro Tip: Keep your rest periods short to maintain blood flow and maximize your progress.

4. Proper Exercise Order

Random workouts won’t yield great results. Always follow a structured routine:

  • Start with large muscle groups during the first two days.
  • Switch to smaller muscle groups for the next workout.
  • Ensure rest days to allow proper recovery and growth.

Remember: Balance is key to building strength and preventing injury.

5. Maintaining Balance

Poor balance during weightlifting can cause serious injuries. Always move with precision and control. Avoid incorrect postures, as they may lead to:

  • Spinal injuries
  • Muscle tears
  • Joint pain

6. Breathing Correctly

Incorrect breathing can lead to problems, including a hernia. Follow these tips:

  • Exhale during muscle contraction to release pressure.
  • Inhale during relaxation to supply oxygen to your body.

Start your fitness journey today and challenge yourself!