Hello community of Steemit!

I hope you are well, this week I begin to participate in this contest, @healthsquared and sponsored by @sweetsssj as my wife mavi89 told me about it. The contest this week 11 is to show the exercise routine either in the gym, yoga or any activity you do, so I found excellent so I found excellent to show what I do.

I started about 10 years since I joined to perform my workout routines in the gym, years of effort and dedication, together with a good diet. All these years of experience and dedication I have not only shared them at home or with family, also with that person who comes to me in the gym. It is good to be able to bring knowledge to people in order to make a healthier community.

As you can see my wife mavi89 was pregnant and we had our beautiful baby Victoria Valentina, but after so many occupations, going to the doctor, help my wife after caesarean section. There is always time to be able to do the activities in the gym.

The days usually in my country tend to be a little hectic due to the current situation. But here we go. We have to keep fighting so that everything is better.

It is important to always perform stretching to avoid injury. At first we don't know what to do, what machine to use or how long we should use in the cardio. So when you start in the gym look for someone who has a little more knowledge or receive proper guidance by instructors.

It's time to explain my workout routine. As discussed above, it took about 10 years in the world of gym, a lifestyle. My days in the gym are from Monday to Friday, for some people that may seem strong, however over time it becomes a routine and everything starts to be easier. My routine at the daily gym is usually an hour to an hour and a half.

If you want to gain muscle mass and volume, with 2-3 sessions per week of about 20 minutes will be this enough. If on the other hand you want to lose weight and eliminate fat, you will need 4-6 sessions per week of approximately 30-40 minutes.If on the other hand you want to lose weight and eliminate fat, you will need 4-6 sessions per week of approximately 30-40 minutes.

Warming up your muscles before performing heavy compounding exercises is vital for optimal performance and avoid injury.

To prepare your body long enough for the workout you have ahead, your heating routine should consist of a series of dynamic stretches, but more importantly – a couple of heavy weight dead series.

To be more specific, this is my routine.

Monday: Back and biceps
Tuesday: Femoral
Wednesday: Chest and triceps
Thursday: Quadriceps
Friday: Shoulder and trapeze.

My routines end up doing a hundred crunches.

1. Dead weight

This exercise is considered the best to give you thickness back, providing a great stimulation of the spine erector muscle.

Initial position:

Stand in front of the bar with your feet separated with the width of your shoulders. Collapses the abdominals, pulls chest keeping your back straight and bends your knees until you can reach the bar.
Grab the bar with a prone grip (thumbs facing each other), being slightly wider than the width of the shoulder.

How to do it ?

A) begins to lift the floor bar straightening the legs, with the bar near the body – once the bar reaches the knees, straighten the legs while stretching the back.

b) Stop the movement once you are completely vertical.

c) Exhale and hold this position for 2 seconds while you put your shoulder blades together for extra stimulation at the top of your back.

D) in a controlled manner, place the bar back on the floor by bending the back and bending the thighs.

Series and repetitions: Performs 3 – 4 series of 6-8 repetitions.

2. Paddle with bar

Initial position:

Stand in front of the bar with your feet separated with the width of your shoulders. Collapses the abdominals, pulls chest keeping your back straight and bends your knees until you can reach the bar.
Grab the bar with a prone grip (thumbs facing each other), being slightly wider than the width of the shoulder.
Execution

A) begins to lift the floor bar straightening the legs, with the bar near the body – once the bar reaches the knees, straighten the legs while stretching the back.

b) Stop the movement once you are completely vertical.

c) Exhale and hold this position for 2 seconds while you put your shoulder blades together for extra stimulation at the top of your back.

D) in a controlled manner, place the bar back on the floor by bending the back and bending the thighs.

Series and repetitions: Performs 3 – 4 series of 6-8 repetitions.

3.Pulled to the chest

It is an excellent exercise to gain amplitude, aiming primarily at the wide dorsal and the wider round.

Initial position:

Place a large bar on the pulley and adjust the knee pad of the machine.
The pad blocks the thighs; Preventing the weight of the machine from lifting you up.
Hold the bar with a prone grip and hands apart a little more than the width of the shoulder.
Hold the bar, sit down and lock the thighs with the pad.

How to do it?

A) aligns shoulders and hips, bend your head and let the weight stretch your back.

b) Take the head back and pull the bar to the top of the chest, while stretching a little back to achieve greater range of motion.

c) Pull the elbows as much as you can.

d) with your elbow fully stretched, focus on putting your shoulder blades together and turning your back on for a second.

e) Slowly lowers the weight, re-aligning the shoulders with the hips.

Series and repetitions: You can use this exercise to heat and isolate the dorsals by a pyramidal weight increase. Performs 4 series of 15, 12, 10 and 8 repetitions.

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I personally do weight lifting for 3 weeks with the aforementioned routine. The fourth week make a superseries that can be seen in the videos.

Feeding is very important, in order to gain muscle mass, eat 6 times a day.

Very grateful to @healthsquared for the opportunity to show what the community does and encourage good health.