Here's a chest workout intermediate level that focuses on building strength and muscle. Remember to always warm up before starting your workout and consult a fitness professional if you have any health concerns or specific goals.
Chest Routine for Intermediate Level:
1. Bench Press:
- Start with a proper warm-up, gradually increasing the weight.
- Perform 4 sets of 6-8 reps.
- Focus on maintaining proper form and controlled movement throughout.
2. Incline Dumbbell Press:
- Choose a weight that challenges you but allows you to maintain proper form.
- Perform 3 sets of 8-10 reps.
- Adjust the incline bench to target the upper chest.
3. Dips:
- Use parallel bars or a dip station.
- Perform 3 sets of 8-10 reps.
- If dips are too challenging, you can use an assisted dip machine or resistance bands.
4. Chest Flyes:
- Use dumbbells or cables for this isolation exercise.
- Perform 3 sets of 10-12 reps.
- Focus on the stretch and contraction of the chest muscles.
5. Push-Ups (with added challenge):
- Elevate your feet on a bench to increase difficulty.
- Perform 3 sets of 12-15 reps.
- Maintain a straight body line and controlled tempo.
6. Cable Crossovers:
- Use a cable machine with high pulleys.
- Perform 3 sets of 10-12 reps.
- Focus on squeezing your chest muscles at the midpoint of each repetition.
7. Rest and Recovery:
- Allow at least 48 hours of rest before working your chest again.
- Ensure proper nutrition and hydration to support muscle recovery.
8. Progressive Overload:
- Gradually increase the weight or resistance as you get stronger.
- Aim to challenge yourself with each workout session.
9. Form and Technique:
- Prioritize proper form over heavy weights.
- Control the movement and focus on the mind-muscle connection.
10. Stretching and Mobility:
- Incorporate chest stretches and foam rolling after your workout to aid recovery and maintain flexibility.
Remember, consistency is key. Stick to the routine for several weeks while gradually increasing the weight and intensity. Additionally, ensure you have a well-rounded workout plan that addresses other muscle groups and includes cardiovascular exercise for overall fitness. Always listen to your body and make adjustments as needed.
With the practice of breathwork, meditation, asanas, stretching and basic knowledge of Essential Oils, people across the globe are finding it easier to combat health issues, stress, anxiety and disconnection.Both Yoga & Aromatherapy are holistic practices that can help you improve the health of your body, mind & soul.
There is a very direct relationship between breath rate, state of mind, the autonomic nervous system (fight or flight) and parasympathetic (rest and restore) function in our body.
Fast breathing pings the brain at a higher rate, triggering it to activate the sympathetic nervous system, turning up stress hormones, heart rate, blood pressure, muscle tension, sweat production, and anxiety.
When we inhale essential oils through the nose, the molecules interact with all the physical organs and cells relating to the sense of smell (olfactory organs) and almost immediately with our emotional brain (Limbic System).
Knowing this, we can scientifically explain how inhalation of essential oils can have some very profound physiological and psychological effects.There are two powerful ways to incorporate essential oils into your yoga routine.
Yoga is a breathing-focused practice, so it is an ideal time to incorporate aromatherapy inhalation because, with slow, deep breaths, your body can better disperse and apply the oil to the necessary areas.
