Eat smartĪim to eat about an hour before working out. Healthy fats like avocados along with slow-digesting carbs will maximize a pump over a longer period of time.Ĭonsume a clean, healthy meal with proper proteins (grilled chicken, fish), carbs (yams or sweet potatoes), and fats to maximize the pump. Just don’t eat as you’re heading out the door the nutrients won’t be in your body in time. Give yourself time to let the nutrients settle. Push up your chestĪ half hour before the beach, it’s time to start pumping up the muscles. Forget lifting massive weights - all this will do is annihilate your muscle tissue and make you look even smaller in the short term. Instead, grab resistance bands (for Step 4) and find a flat surface. Start with 15 to 20 push-ups, take a minute breather, then crank out 15 to 20 more. Make sure to really squeeze your chest muscles in the up position. Then repeat with close-grip push-ups, emphasizing the squeeze on the triceps. Stand up and place the resistance bands under your feet, then use them to do biceps curls, squeezing your biceps as hard as you can while maintaining control of your movement. Start with 15 to 20 reps, take a quick breather, then do 15 to 20 more. ![]() In between the first and second set, flex your chest and triceps to make sure those muscles are still getting good blood flow. “I love resistance bands, especially for glute activation before my run," explains Barry's Bootcamp trainer Lindsey Clayton.
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