March 31, 2009
- It’s safer. Slow lifting reduces injury-causing stress on ligaments, tendons and joints.
- It’s more effective. Without the aide of momentum, more muscle fibers are exercised.
- It’s more efficient. You can get a complete workout in about 30 minutes each week.
How To Do It?
In a slow burn workout, you complete a set of 3 to 6 repetitions of each exercise in 60 to 90 seconds. Two workouts a week are all you need. To obtain the best results, raise and lower weights at the rate of about one inch per second. And of course, don’t forget to breathe normally!
Repeat each exercise until the muscles are fatigues and you can’t do another repetition in perfect form. (If you pass the 90-second point and feel as though you could keep going, the weights are too light. if you cannot complete three repetitions in 90-seconds, the weights are too heavy.
Check out the top 7 exercises below
Push-ups. Place both hands flat on the floor in front of you, shoulder width apart. Keep your back straight- don’t let it sway or arch. Take three seconds to lower yourself to the first inch and at least seven seconds to lower yourself all the way, until your forehead almost touches the floor. Without resting at the bottom, reverse direction. Don’t lock your elbows at the top.
Side-lying leg lifts. Lie on your left side with your head propped on your left hand. Bend your left leg slightly so that your right leg rests on top of the calf. Slowly raise your right leg up toward the ceiling, moving from the hip. Take three seconds to move it the first inch and seven seconds to raise it all the way. Pause at the top, tightly squeeze the hip and buttock muscles for a few seconds, then slowly lower the leg back down. Repeat with other leg.
Single-leg curls. Lean forward and put both hands on a stool or chair…keeping your right knee slightly bent and spine straight. Curl your right leg so the heel nears your bottom. Take three seconds to curl the leg the first inch and seven seconds to curl it the rest of the way. Pause at the top, squeeze the muscles in the back of your thigh, then slowly reverse direction. Repeat with the other leg.
Side shoulder raise & overhead press. This movement combines two exercises. Start with 5lb dumbbells. With a dumbbell in each hand, sit on a chair with your back straight and your feet flat on the floor. Slowly raise the weight away form both of your sides, taking three seconds to move them the first inch and seven seconds to raise them until they’re parallel to the floor. Pause at the top for a few seconds, and then slowly lower the weights.
Without resting, move to the second phase of the exercise. Elbows bent, hold the weight at shoulder heights, then slowly raise them overhead, taking three seconds to move them the first inch and seven seconds to go all the way up. Pause for a second, then gradually lower the weights until they’re back at shoulder height. Do not lock your elbows at the top. Let your muscles support the weights.
Single-arm back pull-ups. You will need a stool or chair and a 6-8lb dumbbell. Hold the dumbbell in your right hand…then face the stool with your left leg forward…and support yourself with your left hand on the stool. Let your right arm hang beside the stool.
Slowly pull up the dumbbell back and upward, taking three seconds to raise it all the way. Your right elbow will be facing up and behind you. Pause at the top, squeeze the arm and back muscles for a few seconds, then lower the weight back down. Don’t let your arm hang down at the end of the movement. Keep tension on the muscles at all times. Repeat with the other arm.
Bicep curls. Sit on a stool or straight back chair with a five pound dumbbell in each hand. Tuck your elbows into your sides, and keep them there throughout the exercise. The only thing that should move is your lower arm. Curl the dumbbells towards your shoulders, taking just three seconds to move them the first inch and seven seconds to curl them all the way. Squeeze the muscles in the forearms and supper arms for a few seconds at the top of the movement, and then slowly lower the weights back down.
Abdominal crunches. Lie on your back with your feet flat on the floor and your knees bent at a 90 degree angle. Hold your arms straight in front of your and keep your chin tucked into your chest. Curl your torso upward and forward, taking three seconds to move the first inch and seven seconds to move forward. Do not try to sit all the way up. Keep your lower back in contact with the towel. Pause and squeeze abdominal mucles at the top of the movement, then slowly lower your torso down. Don’t rest your shoulders on the floor at the end. As soon as they brush the floor, repeat the exercise.
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