Fitness Blog

In our previous post we started to describe the general guidelines for the 30 days fat loss routines program, and in this post we will start to describe the first workout. Workout number one contains the DB Chest Press, Barbell Row, Reverse-grip Pull down, Dumbbell Rear-Deltoid Lateral Raise, DB Close-grip Flat Bench Press, DB Incline Curls and Face Pull. We will divide the workout number one into three posts so you do not get lost. In this post you will find the description for the DB Chest Press and Barbell Row and in the next two posts you will read the other sets for workout number one .You can do these exercises at home if you have the right body building equipments but if you do not then you should go to the nearest gym for you.

Fat loss workout number one

DB Chest Press

1. You should hold the dumbbells carefully above your chest and your palms must turn toward your feet.
2. Next you should lower the both dumbbells to the chest level at the same time then push the dumbbells up in straight line above your chest. The dumbbells should be in the same position as before in stage one.
3. Repeat the first and the second step ten or eight times in each set.

Barbell Row

1. You must stand with your torso bent and make it parallel to the floor.
2. Keep your spine in a natural position whiles you contract your abs and brace.
3. Your knees must be slightly bent while keeping your lower back in a natural position. Your back must be in natural position or it either hurt you or you will not take the benefits from the training so make sure your lower back will not round.
4. Catch and grasp the barbell with your hands and close your hands strongly on it. Your hands must be a little wider than your shoulder width to take the maximum benefit from this workout.
5. Row the bar to your abdomen and bring your shoulders blades together. You must make sure that the bar weight is not so heavy and you can pull the weight or your back can gets hurt badly when you pull the bar in this step.
6. Lower the bar to the starting position slowly and carefully.
7. Repeat the pull and push steps ten or eight times in each set.

Before you start training you should read the workout carefully and you must see the picture so you can do the training correctly. You can start testing these exercises if you so excited or you can read the rest of the posts so you can get the whole idea about workout number one.