Jennifer Didonato: Hello everyone welcome to madefittv.com. I am your host Jennifer DiDonato and this is episode number 40 were officially middle age things to you. Thank you so much we owned for you guys so we obviously wouldn't keep doing this, so thanks so much for watching and today first I want to just give a short out to some one who is doing an awesome thing I like when people incorporate help to fitness in there life of course when I get an nice coach Austin he is from Marilyn, he is a high school physical training teacher and he contacted me and I made a really cool website that he had made for his students and he has got a lot different interactive work outs on it check it out if you get chance pretty cool because what teacher does is but I just don't want say how this students out there as well they are pretty lucky to have some one like this but check out this website coachaustin.tripod.com there is no www just http://coachaustin.tripod.com so want to say thanks and short out two guys over there. Okay, so episode number 40 we are doing negative resistance training.
This is a one negative that's a positive in exercising and what this incorporates today is kind of some what we did a few weeks ago with plyometrics, if you didn't go ahead and check it madefittv.com. I explained the difference between concentric muscle movement, which is the contracting on the muscle and eccentric which is the lengthening but also the contracting of a muscle. Today negative resistance training is all in composing of the eccentric movement of the muscle the lengthen stage and the reason why its really important to incorporate this into your training whether you are beginner or whether you've been doing it for while is because its good to strengthen the muscle in different stages you know if you are contracting in on the way up obviously you are getting that strength with abs we also want to strengthen it on the lengthen stage because that prevents injury and when you are training the muscles and if it fast its going to me more prepared four different challenges you place upon it and its also going to be a less pronged injury and that's the most important thing.
So getting started we may show you three movements first movement that we are going to do right now is going to be a concentration bicep curls you can go and pull out Chris and I am let see lets say what weight shall I grab I just grab a ten pound or with all these movements that we are doing today whether you are a beginner you are usually if you are starting out you want to grab weight were you are hitting muscle filar which is when you cant do any more at about at the most 15 to 20 reps. If you have been doing this for a while strength training 8 to 12 reps you want lower reps and higher weight well with this going to be a little bit tedious we have a dumbbell that goes with us I am just going to have a seat when I do one arm at a time concentration bicep curl at the negative resistance training go ahead and rest your elbow on your knee and just kind of slightly lean forward now the dumbell here I know you guys are probably use to just pumping it up just like this but what I want you to focus on we are going to have a dumbell of three, one, six, and what that means is we are going to count it three slowly on the up hold for one count in the isometric stage when you are holding that and then bring it down coming to six may be a little tedious but follow along with me.
So we are going to go one, two, three, one , one, one, two, three, four, five, six bring it back up one , two, three, hold one, two, three, four, five and six now depending on the type of weight that you have and if you really can hold up your lung just really, really try it's a little bit harder for me to hold it up for six counts because this weight is a little bit lighter than what I am use to working with so i probably for me personally work with about 12 or 15 pounds because I want to get three sets of ten reps on each arm so try that when you are doing your bicep curls because you are going to feel the next day you are really going to feel that the laid un set muscle soreness and that are really start those little tears in the muscles that's good because its kind of stitches back up when you recovery and repair and get your muscle be stronger and recovery.
So I am going to go ahead and stand back up because now I am going to show you a second movement this is going to be the dumbell chests fly now grab the other ten pound weight over here you can do this on the ground and you can do it on elevated bench or stability ball as well if you want to work your core for so I am just going to take this off so I don't mess with this all right. So you just go ahead and lie down you are going to start with your palms facing each other and I want your arms to be slightly bend you are going to open up one, two, three, I am sorry lets redo that okay you are going to start with your arms palms opened you are going to count one, two, three, and hold at the top one, two, three, four, five and six you are really going to feel that when you are bringing it down you are going to feel right in your packs because it is resisting especially against gravity you want to keep your back nice and straight you don't want any space to be between your back and the bench so tucked that belly button in kind of press it to your spine two, three, four, five ,six and back up exhale on the exertion.
This is a really killer movement so I recommend using starting out lighter weights because you don't want to strain your muscles and you want to make sure that when you are going back that you don't hyper extend excuse me you don't want to hyper extend your shoulder too far back because then it may be harder getting it back up. So start with the palms open and then on the resistance on the downward against gravity is when you are doing those six other six counts for that dumbell it's going to be really killer and you are really going to feel it in the chest. Now the final movement that we are going to do and I now I go ahead and grab a little bit lighter weights because this one is really going to blow out the shoulders I think I will grab some five pounders just in case I am a big wimp you know I don't want to embrace myself in front of you guys.
This is going to be front shoulder press you are just going to bring your elbows up nice 90 degree angle have the fore arms parallel to the ground you are going to press it one, two, three, and hold one, two, three, four, five and six. I am going to show you from this side as well see how I am not over extending hyper extending that pass my shoulders nice and slow and you're probably going to think like in case this is so slow I am not use to this but I guarantee you the next day and while you are doing it right now you want these five pounds I am really starting to feel it right in the shoulders and then in the fore arms keep the abs nice and tight one, two, three, and hold especially the gravity working in just ah it is not but it is fun but its not painless you know I am saying so.
So try all these movements just remember that dumbell three, one and six so what you can above it down to five if you feel like just cant take it or lower the weight but this type of movement is really good and just giving something a little bit different with those muscles and having that been more well rounded and you will definitely see a change if you incorporate this just even a couple a days of week with different big muscle groups you can do it back, legs and when you doing squats you can do with triceps anything just incorporate this in there and like as I said if you are beginners start with a lighter weight in the higher reps because I just want you to try to kind of ease on into it I don't want any injuries and I don't want you to be too sore the next day.
So just incorporate this a couple a days of week. Let me know how you like it on MadeFitTV.com go to the ask jenny section you can send me questions, commands, emails let me know how its going you know some show suggestions as well so I want to here how you guys are liking these shows right now and we are also on iTunes Made Fit TV is the key word also on you tube made fit TV subscribe to there most importantly just subscribe through it on madefittv.com just pout in your email address it will shoot an email right to you because we post these every Wednesday morning and we also got our Ustream going on live every Saturday at noon.
So I just want to thank you guys so much and you know check out coach Austin see what some people out there are doing incorporating health and fitness in their life and just take in a step above in helping people and helping people around you and getting involved into what you , you care about is going to make their life so much better so its pretty awesome as well and also we got twiddler hey I am on twitter jenny DiDonato twitter.com/JennyDidonato and also on Facebook on Jennifer Didonato and you know is it to just save our Facebook I don't Chris what you think I really not a fan of like how they are trying and make it look like twitter I don't know I just cant really get into right now was a couple days ago I just logged on and like this looks kind of different you know because you see like every ones updated status that I am oh you know its little bit different yeah I definitely check it out yeah and you know guys, thank you so much for our tuning in for MadefitTv episode number 40 and I am look forward seeing you next week.
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