The Transformative 5 Exercises The squat is the MVP of all exercises. This movement stimulates a biochemical release of hormones that will not only help you build muscle but make you leaner. In order for muscle to become metabolically charged anywhere on the body, it must be given the proper biochemical stimulus: read “Hormones Aren’t Only For Trannies,” in my blog. The squat is a shortcut for simulating muscle growth anywhere on your body. That is what makes it the most valuable movement to create transformation and it targets a lot of muscles in one exercise. The primary muscles are the quadriceps, the hamstrings, the buttocks and the rector spine. The secondary muscles are the abdominals, the inner and outer thighs and the calve muscles. This will not only help your ass look amazing, but it will add much needed muscle all over your body, for example your chest and arms, this a secret man’s gay secret. Click on the “The Amazing Five,” to see the exercise. Bench press with your legs raised will give you the confidence to turn on the lights, jump in front of the mirror and let loose with your trick. Even if your trick is your husband or wife. This exercise is not for the faint at heart because you have to go heavy enough to trigger the type IIa muscle fibers. A good idea is to get a spotter at the gym. Just ask a staff trainer or a friend to help you. This recommended version is a kick-ass body changer when used with the other Amazing Five Exercises. For ladies it gives the “girls” a great lift and dudes it make your chest worthy of envy. When you keep you legs raised in a 45-degree angle, it creates an extra load for the abs to carry making this exercise a one-stop shop. The basic version uses the pectoralis major as the main muscle, but your deltoids, trapezius, abs and triceps play a role. The advanced incorporates a bit more stability and balance (Ball under shoulder and neck while your pelvis is raised), adding muscle groups like the low back and higher recruitment of muscle fibers in the abs and ass. Remember, this is good because the muscle output helps to release those hormones that are needed to become leaner. Remember, you still have to go heavy, there are a few trick to the trade here. You cannot use any balance ball. The cheep ones from Kmart will not cut it here. Industrial strength balance ball like the BOSU ball with sand in it or Duraball Pro are the pro’s choice. They tested the Duraball with repeated loading of 500 kg and 1,000 kg of force, roughly that is 1,000 lbs and 1,500 lbs. of force, If you don’t feel safe doing chest the two ways I recommended, just do them like they did in the ’50s and just go heavy enough to get 10-15 max. Click on “The Amazing Five Exercises That Transform Your Body #4” to see the exercise. Revolutions are made by updating our old way of thinking and then moving in that direction with force! The Goblet squat, shoulder press and kettlebell swing is one movement. What should we name it? We’ll go with T&T for transformative three. Powered by the legs as you squat, this metabolically stimulates a hormone exchange, which is priceless. The shoulder press makes uses of your core to press the weight overhead. Using your deltoids, triceps and abs, the kettlebell swing’s force make you use your entire body. This should increase your heart rate for a perfect storm of a post-exercise oxygen consumption, raising your metabolic rate for 24 hours. If you incorporate this movement with the other “Amazing five Exercises,” you will have a shorter through line between you and your goals! Click on “Fitness T&T #3 of the Amazing 5 Transformative Exercises to see the exercise, and I’ve posted a video. Yes, the deadlift is one of the “Amazing Five exercises to transform a body!” The deadlift is often overlooked in this day and age of BOSU; balancing on a ball with one leg up, doing an arm curl, in this dog-eat-dog world. Which I have to add is not hypertrophy training! The deadlift in conjunction with the other Amazing Five movements, if done effectively, penetrates type IIa muscle fibers, while involving more than one joint and muscle group. The mechanic trigger your back, abdominals, legs, hamstrings and even your forearms. If you have lower back issues, you may want to get with an expert to help you with the biomechanics. You will have a rocking hot bod all year round! Click on “Deadlifts Are Timeless #4 of the Amazing 5” to see the exercise. When I first was introduced to planks, I thought “Great ab exercise; however, I hate isometric!” When you add kettlebell rows it’s more worth your while and gives you more bang for the buck. Everyone likes a good deal! This one requires you to support your body with your forearms (advanced version supported by bench) or hands in push-up position, hips are in a equal line from your shoulder to your feet, while the core abdominal muscles are stabilized. In push-up position you work more triceps and have a greater range of motion for the kettlebell row. The solution of the range of motion when you are on your forearm is to place your forearm on a bench in plank while doing the row. This makes you use your abs more. When you pick up the kettlebell it incorporates and isolates your back muscles and stresses the latissimus dorsi. Isometric contraction is a constant contraction that means you using energy at a constant rate—which means it works the shit out of your whole body while you are trying to stabilize. That is why this is #5 of the amazing five. Now go put them all together and get a rocking hard body with half the amount of time! Click on “The Amazing Five exercises that Transform a body #5” to see the exercise. maxphoenixfitness/2012/04/the-transformative-5/ — at Max Phoenix Effect.
Posted on: Fri, 07 Jun 2013 16:19:50 +0000
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