Body building

[enerlevel]

me?
ok
on chest flat bench press the max i have gone is 170kg 5 reps with my partner
on shoulders back shoulder press dumbell i have hit 40kg each 5 reps with partner
and on shoulder rod i hit about 90kg 7 reps with partner

i can lift heavy , because of my triceps and my technique . ppl with weak tricepts have problems picking up heavy weights

[awais.9]

last nite i tried push ups but i wasnt able to do any cox of the crams
today i tried n could 2 push ups even at that time i guess my body wasnt straight n my arms were shaking

n tried dumbbell of 6kg
right arm was fine but felt alot of pain in left arm,y?
what to do about it,esp when i lifted that dumbbell from my shoulder to above side while standing...

have bought surbex Z,n started taking it from today one tablet
btw when to take it in ramzan b4 sehri or after iftaar?

got so much crams in arms,chest that cant do push ups,even while driving car i feel hard to move the steering some times

[awais.9]

saw video of bench press,for that either i have to go to a gym or else buy it
but how em gonna do it alone

btw y i got so much crams
cox i have mentioned that i did some 6-8 push ups,5chin ups day b4 yesterday n the exercise on home gym machine n that rowing machine,nothing after that

[enerlevel]

because u have just started. the body parts which are weaker then the other will pain. if u right side is weak, then tht is going to pain u. alwaz remember to warm up properly and keep a good position while picking weights

[awais.9]

how should i warm up when em at home,cox mostly i do exercise when light's gone otherwise i can warm up by running on treadmill

[mehrozniazi1]

how should i warm up when em at home,cox mostly i do exercise when light's gone otherwise i can warm up by running on treadmill

running will not help you...try to strech your arms ...and your body by leaning to right and left

do 2 push ups

do 5 lil jumps ..

and some free up your all muscles ..thats all you need

and then start with low weight

[enerlevel]

@warm up means to stretch....
do u remember PT in ur school days? thts wat strectching is all about not thread mill!.

thread mill is a form of cardio.

[awais.9]

ok
so i should keep cardio totally on separate days?
i have dumbbells but thats i guess 6kg
so which weight dumbbells n rod i have to buy?

[enerlevel]

6kg .........

tht mught be ok for tricepts and bycepts but for chest u need atleast 20 kg ready.

see the time table on top. tht will help u more.

[awais.9]

my routine is

Monday : chest

tuesday : cardio

wed: shoulders

thursay: legs + cardi0

friday : wings

sat: arms complete

sunday: complete rest.

.

chest means lying on bench n lift the rod?
what to do in these:wings,legs,shoulders n complete arms?

[HotEngine]

wow a gym at home wow

6.1 and 68 kg you are perfect dont loose more weight brother

[Temojin]

Going on a treadmill also helps getting warmed up. Running is the best mode to get one's body warmed up. Buy a punching bag instead of dumbells or barbells. It will make you gain more strength, explosiveness and stamina in lesser time.

[mehrozniazi1]

chest means lying on bench n lift the rod?
what to do in these:wings,legs,shoulders n complete arms?

yes

but if you can manage to do push upps that will help batter....push has lot of types .....when ever do heavy weight ..must do it with partner or in gym where some is around you in case of trouble

[awais.9]

since after 1st time of push ups i got crams since then couldnt do em with total straight body n my arms start shaking

[Temojin]

That is why I have asked you to go for girl push ups till you develop some strength in your core and triceps as well as deltoids to hold you for some push ups.

[awais.9]

u mean with knees on floor?i have seen the video of that
n deltoids r little stands on which u place hands while doing push ups?

[mehrozniazi1]

agree with Temojin do the girl push upps

this help you getting your balance right and then you can do it in regular way

remamber push up is the best way but the hard way as well

[mehrozniazi1]

u mean with knees on floor?i have seen the video of that
n deltoids r little stands on which u place hands while doing push ups?

yes you got the right 1

[Temojin]

Deltoids mean shoulder muscles mate. It is good that you have started to exercise, just get your body acclimatized to working out first and then you would advance further. Always remember to stretch as it is the most important part and we forget it. Tell you one thing. The SSG people have yoga in top 3 on the priority list as stretching really keeps you out of injury zone.

[awais.9]

dont u think that with airbag n without any instructor near me,i may hurt my hands with that n i dont know where to hang it