The Nerdist Way_ How to Reach the Next Level (In Real Life) - Chris Hardwick [52]
L: Lift with your LEGS (never pick up by bending at the waist).
B: BREATHE through each move. Avoid holding your breath and making that “huuunh!” sound. You want to get oxygen to your blood, which will deliver it to your muscles.
And now that you have a filthy mnemonic (the BEST KIND) to give you some general safety guidelines, let’s look at those workouts to get you started! We’ll give you some inaugural exercises in the three different types of locations you might find yourself. If you’re an aquatic-based life form, like a mollusk or a Merman, then (a) I can’t help you and (b) how are you reading this book under water?
KEY THINGS TO KEEP IN YOUR NOODLE
➤ Drink plenty of water.
➤ Stretch before and after.
➤ Be patient and move slowly.
➤ If you feel pain, overheating, or shortness of breath: STOP.
➤ Consult a physician or professional fitness trainer if you have questions, injuries, or concerns.
Make sure to record your workouts in your Character Tome. And give yourself 10 XP each time you complete one!
WORKOUT 1: GYM
Chest
Now that you’re a secure, confident human you’re going to be leading with your chest wherever you go. Naturally, you’ll probably want to target this area for improvement to achieve what scientists refer to as “lusciously fuckable” pecs. Here are some basics:
■ The chest is worked by pushing weights away from it.
■ You may lie on a weight bench and use a dumbbell in each hand or a straight bar with weights on it (using a spotter is highly recommended).
■ You may also use machine equipment, which can be easier and force you into proper form a bit better.
■ As a general rule with weights, give a slight pause at the moment of muscle contraction.
FREE WEIGHTS: FLAT BENCH BARBELL PRESS
• Lie down on a flat bench with a straight bar.
• Keep your back flat on the bench and feet planted on the floor.
• Push the weights away from your chest.
• Exhale on the pushing/upward motion.
• DO 2 SETS OF 15–20 REPS.
MACHINE: CHEST PRESS (OR FLYS)
■ Seat yourself on a “Pec Dec” or fly machine. (Usually these machines have instructions on the side for further help.)
■ Keep your back straight and feet on the floor.
■ Exhale on the pushing/outward motion.
■ DO 2 SETS OF 15–20 REPS.
Back
Hooray! You’ve worked your chest! Now you gotta work the other side of the house to support the front.
• The back is worked by pulling into or TOWARD the body.
• Tom suggests two machines for your back:
MACHINE: LATERAL PULL-DOWNS
■ This is a seated machine with a cable.
■ If you can’t figure out how much weight to start with, try half your body weight.
■ Grab the bar, and sit down on the bench while scooting your legs under the pads.
■ Keep your back straight.
■ Perform the exercise by pulling the cable down toward your chest (not behind the head) while keeping your forearms perpendicular to the ground.
■ Pull with your upper back muscles (latissimus dorsi) more than your arms.
■ Exhale as you pull.
■ DO 2 SETS OF 15–20 REPS.
MACHINE: SEATED ROWS
■ This mimics the motion of rowing, as you may have guessed from the title.
■ Sit down and place your feet on the apparatus in front of you.
■ Grab the handlebar and pull straight into your body.
■ Keep your back straight and your neck in line with your spine.
■ Exhale while you pull.
■ DO 2 SETS OF 15–20 REPS
Shoulders
As long as we’re hitting the chest and the back, let’s pack some shoulder steaks onto that ever-improving body of yours! Most people obsess over arms or abs, but it’s the SHOULDERS that give a human that fit, V shape.
■ To work the shoulders you can be either standing or seated, but let’s seat you to reduce chance of poor form and injury.
MACHINE: SHOULDER PRESS
■ Select a weight that isn’t too heavy but gives you a little resistance.
■ Sit away from the machine with your back straight against the cushion and your feet planted firmly on the ground directly under your knees.
■ Set the handles a few inches above your shoulders.
■ Now reach up and hold