Workout with your partner this Valentine's with These retro gravity exercises for a toned and fit body.
While losing fat is important, the next step is to get a toned body with more muscles. Retro gravity training also known as negative repetitions is one of the best methods for quality muscle building as it offers fitness freaks outstanding benefits such as increased muscle mass and physical power.
You can build increased muscle strength with negative or lowering phase in these steps that require two sturdy training partners for high quality training with low weights, high number of repetitions and short rest periods. This way, you can get more muscle cells to respond and quickly enhance your muscle strength and break the plateau to take your workout to a slightly more advanced level.
Before you start this programme, work on your core for about three months to make it strong. In these sets of exercises, every repetition has three phases i.e. concentric (lifting), eccentric (lowering) and isometric (hold weight with contract). Add 30 per cent more weight than you normally lift doing 10-12 repetitions (positive). With the help of a trained instructor, lift the weights and lower it (negative) slowly on your own. Because of the gravitational force, weights tend to fall. You have to steadily guide the weight down with proper control and balance to the starting position.
—The writer is master trainer, Zen Sports & Fitness.
Barbell Shoulder Press
Hold the bar just outside your shoulder width with the help of your trainer. Push the weight above your head and slowly guide the weight down to the starting position with proper balance and control. Take more than five seconds to reach back. Tuck your tummy in and hold your core and then exhale through the pushing movement.
Hamstring Curl
Lie down on the leg curl bench. Use weight which you can pull on your own with both the legs and do 10-12 repetitions. Now, curl with both the legs and take out one leg from the pad and slowly return the weight with only one leg. Repeat the same with alternate legs. Repeat the same for five repetitions of four sets each. Tuck your tummy in and hold your core and then exhale through the pulling movement.
Hamstring Curl
Chest Press
Set your weights 30 per cent more than the normal weight you lift. Push it till the end with the support of your trainer and return to the starting point slowly on your own. Take more than five seconds to reach back. Repeat the same for five repetitions of four sets each. Tuck your tummy in and hold your core and then exhale through the pushing movement.
Chest Press
Lat Pull Down
Hold the bar just outside your shoulder width. With the help of a trainer, pull it till the bar reaches your chest and slowly extend your arms, till the bar reaches the starting position without stopping. You should take at least six seconds to reach back. Repeat the same. Do five repetitions of four sets each. Tuck your tummy in and hold your core and then exhale through the pulling movement.
Lat Pull Down
Note
Take assistance from a well-trained trainer
Do proper warm ups.
Do it for two weeks every alternate month.
Adjust your diet according to your fitness goals.
Select the exercise which properly fits this routine.
Take about two minutes active rest in between the sets.
