Tats what help make bodyweight so great I WORK ODD HOURS OF HE DAY HOW DO I FI

Tats what help make bodyweight so great i work odd

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perorm exercises such as Pull-Ups, Inverted Rows, Dips and more. Tat’s what helps to make bodyweight so great. I WORK ODD HOURS OF HE DAY, HOW DO I FI HIS PLAN INO MY SCHEDULE? Our best recommendation would be to fit it in when you can. Most o the workouts in this plan should take no longer than 45 to 60 minutes and as hard as it can be to motivate yoursel to get it done, you always eel a hell o a lot better once it’s finished. Tankully your body isn’t going to punish you i you’re working out at 12pm, 12am or anytime in between. Just remember to include rest and recovery! BODYWEIGHT-PLAN.indd 71 30-06-18 19:15
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72 REP One complete repetition o the exercise you are perorming SE A collection o reps perormed in a row  COMPOUND EXERCISE More than one joint being involved in a movement. ISOLAION EXERCISE Only one joint being involved in a movement. SUPINAE Rotation o the arm where the palm is acing up. In case o the eet it is where the oot leans inward. PRONAE Te opposite o Supinate. Te rotation o the arm where the palm aces down. In case o the eet it is where the oot leans outward. SUPINE Lying on your back acing up. PRONE Lying on your stomach acing down. UNILAERAL Utilizing one side during an exercise. BILAERAL Utilizing both sides during an exercise. CONCENRIC Movement where the muscle contracts ECCENRIC Movement where the muscle lengthens ALERNAING Perorming the ull range o motion o an exercise on one side and immediately perorming the same movement on the next side - alternating back and orth between the two. WORKOUT LINGO BODYWEIGHT-PLAN.indd 72 30-06-18 19:15
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73 SUPERSES Perorming an exercise and immediately ollowed by another without rest in between. WORKOU SPLI Splitting the body groups into different days in the week. SPOER Someone to assist you when perorming a difficult exercise. FORCED REPS Completing a repetition with assistance (normally rom a spotter) when you normally could not complete it on your own. UNIL FAILURE Perorming an exercise until the muscle reaches complete atigue and “ails” at perorming any more repetitions. CUING When cutting or going on a cut the goal is to reduce your caloric intake (or go into a calorie deficit) in order to lose at while retaining the optimal amount o muscle mass possible. BULKING A term or when you want to gain muscle mass and are going into a calorie surplus. HYPERROPHY Te enlargement o tissue (muscle) size. Ofen achieved through weight training and proper eating. BODYWEIGHT-PLAN.indd 73 30-06-18 19:15
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74 AG Ass-to-Grass ypically heard when perorming Squats “when doing your next set make sure you go AG!” AP Adenosine riphosphate AP is required or the biochemical reactions involved in any muscle contraction. As the muscles work harder, more and more AP gets consumed and must be replaced in order or the muscle to keep moving. aking rests between sets helps restore AP levels. BMR Basil Metabolic Rate Te lowest rate o body metabolism (rate o energy use) that can sustain lie. Tink o it as the amount o calories your body would burn i you just laid in bed all day doing absolutely nothing.
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