One of the common question that beginners have in the gym is “How much weight should I lift?”
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To challenge your muscles getting stronger, choose the weight that’s heavy enough, but not too heavy, that you’re able to complete the repetitions.
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If the weight is too light, you may not see any strength gains or fitness improvement.
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Choosing the right weight for you can take some trial and error.
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In general, you want a weight where you can finish all of the reps in each of your exercises.
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But feel like you’re really struggling on the last 2 to 3 reps.
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If you can finish that final set easily, then it’s time to increase the weight.
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But if you can’t finish all of the reps in a set, then move down to a lighter weight.
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Remember, no ego lifting and train smart!
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Have a great weekend. 💪🏻
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Instagram - james.phua
同時也有2部Youtube影片,追蹤數超過1,060的網紅Hans Yung Fitness,也在其Youtube影片中提到,Please visit websites to stay updated on COVID-19: https://www.who.int, https://newslab.malaysiakini.com/covid-19/en In this video, I've design a co...
「general strength exercises」的推薦目錄:
- 關於general strength exercises 在 James Phua Facebook 的最佳解答
- 關於general strength exercises 在 麥克健身 Marky's Training Facebook 的精選貼文
- 關於general strength exercises 在 Nana Al Haleq Facebook 的最佳解答
- 關於general strength exercises 在 Hans Yung Fitness Youtube 的最讚貼文
- 關於general strength exercises 在 Joanna Soh Official Youtube 的精選貼文
general strength exercises 在 麥克健身 Marky's Training Facebook 的精選貼文
Zangwill Cheuk
Zangwill is result-oriented coach who specialises in bodybuilding and Olympic Lifting. He was a senior coach and team leader at Pure Fitness, one of Hong Kong’s leading fitness chains. During his 10 years at Pure, he has taught many excellent coaches and assisted hundreds of students to achieve their fitness goals.
In 2017, Zangwill moved to mainland China to assist one of biggest fitness centers as a general district manager. Through his in-house training, dozens of trainers worked on improving their coaching skills, which directly benefited the sale performance of the company.
In 2018, Zangwill decided to return to Hong Kong and partnered with Mark Ng to open Markys Strength & Performance. Paired with a well-equipped and private environment, Markys Strength and Performance brings personal training to a whole new level.
In addition to his coaching, Zangwill loves to push himself to his limits. From anaerobic exercises like Olympic lifting to high aerobic-demanding exercises like Ironman triathlons and 100km trail runs, he turns his sports upside down. On one hand, he loves sports and exercise. On the other, he aspires to motivate his students and friends to step out of their comfort zones.
“Train [in] what you lack, both mind and body will be stronger.” -Zangwill Cheuk.
直至2017年,Zangwill是香港最大健身中心品牌Pure的最資深教練及導師之一,超過十年教學經驗,專項於健美及舉重運動訓練,為Pure培育出不少一流健身教練。
及後,Zangwill被中國一間大型健身連鎖店聘用為區域訓練總經理,在職培訓健身教練近百名。教練質素的提升更令該公司業績在大半年內有顯著增長。
2018年尾,Zangwill回港夥拍Mark開辦 Markys Strength & Performance,為學員提供一個舒適並絕對私人的訓練空間,令私人教練服務提升到另一層次。
除了培育專業教練以外,Zangwill亦勇於挑戰不一樣的自己,由無氧的舉重訓練搖身一變成為耐力運動好手,參加各類型超距離山跑及三項鐵人比賽。在本身熱愛運動之外,Zangwill 為的更是啟發學員及身邊朋友親人:跳出舒適圈,嘗試自己不擅長的,將會令身體及心態變得更強。
專業資歷
•英國奧林匹克舉重一級教練 British Olympic Weight Lifting Certified Coach Level 1
•中國香港健美總會二級認可教練 Hong Kong China Bodybuilding And Fitness Association certified trainer- Level 2
•註冊體操活動訓練專家第一級別 Certificate of Achievement Gymnastic Movement Level 1
•PTA Global 教練證書課程 PTA Global certified personal trainer
•註冊保加利亞袋專家 International Bulgarian Bag Confederation-Certified Bulgarian Bag Specialist
•Agatsu註冊壼鈴教練 Certified Agatsu Kettlebell Instructor
•Agatsu註冊關節活動訓練專家 Certified Agatsu joint Mobility & Movement Specialist
•中國香港健美總會健⾝身球教練 Hong Kong China Bodybuilding And Fitness Association certified Fitball trainer
•註冊ViPR 認可教練 Certified ViPR Instructor
•註冊BOSU 認可教練 Certified BOSUInstructor
•註冊TRX 教練 Certified TRX Instructor
•註冊Rumble Roller⼆級教練 Alexander Method of Self-Myofascial Release in Rumble Roller - Level 2
參賽歴史
2012-14, 2016-17 100公里毅行者山跑完成者
2017-18年三項鐵人(半鐵距離)比賽完成者
2016年香港健美錦標賽型體組別170cm以下級別季軍
2011年中國香港健美總會頒發年度最佳教練
2009亞洲健美賽60公⽄以下級別第六名
2008東亞健美錦標賽青少年組亞軍
general strength exercises 在 Nana Al Haleq Facebook 的最佳解答
One of the common question you lovelies always asked me - “how to build the strength back bila dah lama tak workout and bila start balik rasa very weak and tak mampu tu nak lift weights macam dulu...”
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My answer will be - be patient my friends... time wasn’t build in a day. Take it easy, be consistent and trust the process. Again kene sabar.
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Things that u should be mindful of:
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1. Ease back into exercising. Pushing your muscles too hard or too quickly can lead to injury and exhaustion.
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2. Focus on the specific muscle or muscle groups you wish to rebuild, and then target strength-training exercises to those muscles.
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3. Make exercise part of your daily routine. Set aside time to work out at least three days each week. Alternate high-intensity isolation exercises with more general training sessions.
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4. Get more rest. Adequate rest allows your muscles time to recover between workouts, which makes strength-training more effective.
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5. Eat a balanced diet, and increase your daily caloric intake to meet the demands created by muscle growth and increased exercise.
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6. Drink at least 3L of water each day to keep your body hydrated, to help flush toxins from your system and to support muscle growth.
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Outfit & #tribasereign shoe Under Armour Malaysia #underarmourmy
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Tracking my workout with #applewatchseries4 #shotoniphonexsmax
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Powered by @bodylab.co spray!
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#legsday #bootyfordays #bootyworkouts
general strength exercises 在 Hans Yung Fitness Youtube 的最讚貼文
Please visit websites to stay updated on COVID-19:
https://www.who.int, https://newslab.malaysiakini.com/covid-19/en
In this video, I've design a complete at-home full body workout to maintain muscle or lose fat during these period of lockdown. I've divided the workout into 4 body parts:
1) Lower Body
2) Upper Push
3) Upper Pull
4) Isolation (Triceps, Biceps, Abdominals or Core Musculature, Calf)
I'd recommended training 3-5 full body workouts weekly, 1-2 exercise per body parts & 3-4 sets per exercise (reps to failure / timed-based ranging 30-45 seconds of work). High reps are awesome for building and maintaining muscle IF you train close to failure. I recommend stopping 2-3 reps shy on failure in most sets and try to take the last set to failure with good technique. Exactly how intense the selection of exercises will depend on your fitness level, so I am keeping things general for now. Hope it helps you get through these lockdown staying active!
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Help SUPPORT the channel by:
1. Checking out what my sponsor (Myprotein Malaysia) have to offer: http://tidd.ly/900ea074
Follow me on social media:
INSTAGRAM ‣ https://www.instagram.com/hansyungfitness
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#Lockdown #CoronavirusWorkout #TotalBody #Strength #HIIT #FitnessChannel #Weightloss #Transformation #CoreWorkout #Beginner #HansYungFitness
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general strength exercises 在 Joanna Soh Official Youtube 的精選貼文
SUBSCRIBE for new videos every week! https://www.youtube.com/user/joannasohofficial
Ladies, WE ARE NOT MEN! Our body does not function like a MAN, we go through our monthly menstrual cycle, hence our hormones go up and down almost every week. Don’t expect to TRAIN LIKE A MAN! Don't feel bad when you can’t push as hard on certain days but that also doesn’t mean you should just sit back and do nothing.
WATCH this video through to understand the Menstrual Cycle and how we women CAN adjust our exercise routine and also food intake to match our body’s internal rhythms and even help with weight loss.
Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN), with over 8 years experience.
Link to 28-Day Workout Plan According to Menstrual Cycle: http://joannasoh.com/fitness/fitness-plans/workout-plan-to-train-according-to-your-menstrual-cycle
Period & Exercising: Everything You Need to Know
https://youtu.be/ie9uB2iU97I
Healthy Ways to Overcome Period Cravings
https://youtu.be/nB7cCrik6hM
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In general, the menstrual cycle occurs in two phases. On average, it’s a 28-day cycle.
1) FOLLICULAR Phase - Day 1 to Day 14
- Go hard! Do high intensity workouts, lift heavy and perform total body strength training.
- Your body is more tolerant to pain and muscles recover quicker.
- Your body uses Carbs as its main source of fuel.
- You can increase your carb intake slightly especially after an intense workout.
2) LUTEAL Phase - Day 14 to Day 28
- I like to call this phase the “roller coaster” phase.
- this is when all the PMS symptoms start to hit: you might crave for sugar or high fat food, you have bigger appetite, you feel sluggish, you have trouble sleeping, your body retains more water, you feel bloated and you might suffer from mild cramps too.
- Your body turns to FAT AS FUEL instead of carbs.
- Good news, your body is now burning FAT rather than carbs or glycogen. Focus on steady pace cardio to get the most out of your workout.
- This is also when the muscle breakdown increases, hence it takes longer for you to recover from your workout. So choose moderation workout that’s less intense.
- You might lose your motivation BUT power through your workout, as much as possible, eat well and you WILL feel better.
We are all very different and it takes time to really understand your body. If you have this knowledge, you’re able to take advantage of the hormonal benefits and overcome the challenges by adjusting and changing your workout routine and also food intake.
Again, remember this is a guideline as there is very limited research in regards to training with your menstrual cycle. Give it a try, make changes and see what works for you.
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MUSIC
Daily Beetle by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1500025
Artist: http://incompetech.com/
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