When you start incorporating the most effective movements into your training routine you are not just starting to build muscle size and strength, you are also starting to improve and strengthen your overall body posture, which ultimately leads to increased confidence and believe or not, an actual physical change in your body chemistry.
In this article, we present you a workout routine consisting of 7 different movements split into two parts. The first part for pumping up and the second for fixing your posture.
It will help you in times when you’re looking for an instant pump from the exercises you do. You will look better within minutes, which is a great way to instantly improve your mood, as well as your confidence.
The pump-up part
The first part of the workout helps flood the muscles with blood and oxygen which will cause an incredible swollen effect.
Even though having a proper training system set up is much more important for the long term, it can also be very satisfying to do movements that can make you look and also feel good right away, not to mention have fun at the same time.
Getting a good pump is mostly about the rep count and how much time your muscles spend under tension. So, without further ado, here are the exercises:
Aim for at least 50 reps total in as few sets as possible whilst retaining good form and executing the exercise in a full range of motion.
The same as the biceps, the chest muscles get easily and quickly pumped with blood, which helps make the whole upper body bigger and makes you achieve that V-taper look.
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Chin-ups are much easier to do than pull-ups, which means you will be doing a lot more reps to cause an incredible pump in your biceps and back. Strive to do at least 30 reps in as few sets as possible.
The same as with push-ups do them with a full range of motion from top to bottom to get the ultimate pump.
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3. Goblet squat
With a kettlebell in front your chest, holding it with both hands, squat down and hold the position at the bottom of each repetition for at least 2 seconds to get a maximal pumped up effect.
Because of the way the weight is placed in front of your body with the quads taking the brunt of the work, it won’t take a lot of weight to really pump them up. If you don’t have a kettlebell, you can use a dumbbell instead. Do 3 sets of 12-15 reps.
4. Single arm dumbbell concentration curls
Make sure that you squeeze your biceps for one to two seconds at the top of the movement, when the muscle is at peak contraction. It’s not named “concentration curl” without a reason.
Your focus should be on establishing a solid mind-muscle connection with the biceps. Each rep should be done in a controller manner with no cheating by swinging the weight. Do 4 sets of 8-12 reps and rest 45-60 seconds between each set.
The posture part
The movements below will help you become more aware of how your body is positioned and open up body areas that previously forced us into assuming a hunched position.
The majority of people don’t actually use their abdominal muscles to pull in their rib cages, which leads to their ribs being flared out. Once you learn how to pull the ribs down, your posture and core stability are going to improve and the waist area will look more muscular and compact.
The hollow boy rock is the most effective core exercise that will teach you how to keep the ribs tucked down. Do a total of 3 sets, and rest for 15 seconds between each set.
People who work sedentary jobs spend the majority of time in a seated position at a desk, eating at a table or in their driving seat. The “prone cobra” is the complete opposite of the common hunched-over position.
It targets the posterior chain and back muscles, pulls the shoulders blades back and down into their proper position and opens up your chest area.
The shoulder girdle and the chest will appear a lot wider since every muscle and bone in that area is properly set in its correct anatomical position. Do a total of 3 sets, whilst holding each repetition for 4-5 seconds.
This exercise is best done with a straight bar over the hips for additional resistance, but you could also use a dumbbell at first. You can also put a mini-band around the things to really target the glutes.
A tucked-in or over-extended pelvis will ultimately lead to misalignment in your posture and hunched-over shoulders. Whilst keeping the ribs tucked in, the same way you do them with the hollow body hold, bridging the hips up will help you put them in the correct position.
Do 3 sets of 10-12 reps.
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