IPHREHAB
IPHREHAB : FUNCTIONAL TRAINING AND ISOLATED EXERCISES FOR BACK AND BICEPS.
Functional Training:
There are many definition for functional training but in simple sense functional training involves use of compound movement with body weight and also increment it with poundages.
Exercises like squats with side kick , push up , mountain walk modified ,squats with shoulder press with or without weight etc. and many more help a person to train and adapt to functional training and this leads to increase in cardiopulmonary efficiency with improvement in strength and endurance.
Notes :
"Compound movement training is better then isolated joint movement training"
Compound movement means movement involving more then one joint movement.
Isolated movement means movement involving one joint .
Isolated movement Exercise program for normal population in safe environment in a normal gym set-up.
Back and Biceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.
REST 30-60 SECONDS REST IN BETWEEN SETS.
(Back and Biceps)(core training)
1. Pull ups OR CHIN UPs three sets 10 each.
REST 2 MINUTES
2. Lateral pull down (for lats) three sets with 15 rep .
REST 2 MINUTES
3. Rowing on machine with abs contracted and stomach sqeezed and with breathing pattern. pull and exhale and release and inhale.
REST 2 MINUTES
4. Single arm bent over rowing on bench three sets with 15 rep .
REST 2 MINUTES
5. Concentration curl biceps unilateral three sets with 15 rep
REST 2 MINUTES
6. Incline bench dumbbell biceps curl three sets with 15 rep
REST 2 MINUTES
7.Barbell biceps curl three sets with 15 rep
REST 2 MINUTES
8. Abs leg raises(b/l)
9. Leg press(abs)& cat/camel
Contact and comment for more information in functional training . ck
IPHREHAB : FUNCTIONAL TRAINING AND ISOLATED EXERCISES FOR BACK AND BICEPS.
Functional Training:
There are many definition for functional training but in simple sense functional training involves use of compound movement with body weight and also increment it with poundages.
Exercises like squats with side kick , push up , mountain walk modified ,squats with shoulder press with or without weight etc. and many more help a person to train and adapt to functional training and this leads to increase in cardiopulmonary efficiency with improvement in strength and endurance.
Notes :
"Compound movement training is better then isolated joint movement training"
Compound movement means movement involving more then one joint movement.
Isolated movement means movement involving one joint .
Isolated movement Exercise program for normal population in safe environment in a normal gym set-up.
Back and Biceps exercise in same day (as both these muscle group work together as agonist and Synergist to each other). These muscles can be trained in different time durations and days, as it depend upon condition and goal required.
REST 30-60 SECONDS REST IN BETWEEN SETS.
(Back and Biceps)(core training)
1. Pull ups OR CHIN UPs three sets 10 each.
REST 2 MINUTES
2. Lateral pull down (for lats) three sets with 15 rep .
REST 2 MINUTES
3. Rowing on machine with abs contracted and stomach sqeezed and with breathing pattern. pull and exhale and release and inhale.
REST 2 MINUTES
4. Single arm bent over rowing on bench three sets with 15 rep .
REST 2 MINUTES
5. Concentration curl biceps unilateral three sets with 15 rep
REST 2 MINUTES
6. Incline bench dumbbell biceps curl three sets with 15 rep
REST 2 MINUTES
7.Barbell biceps curl three sets with 15 rep
REST 2 MINUTES
8. Abs leg raises(b/l)
9. Leg press(abs)& cat/camel
Contact and comment for more information in functional training . ck
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