It is worth analyzing that one person build up strength and muscles faster as compared to the other when both of them are said to undergo identical exercises and recommended training regimen plans. This misguides the deprives person who thinks that he must be doing something wrong somewhere since he is not benefited the same as his or her colleague. At this juncture I would suggest him to comprehend that there are six basic features that affect every individual's ability of attaining strength and muscles building up on which perhaps the human has no control absolutely anyway.
Kind of muscle fiber is considered as one of the most dominant features in muscle fiber type. Every human has a couple of basic kinds of muscle fibers that are mostly better known as the slow twitch and the fast twitch, of which the slow twitch muscle fibers are utilized the most for cardiovascular - aerobic activities. They are believed to generate petite levels of strength for extended periods of time and hence they are most effectively suited for the stamina activities. Whereas the fast twitch muscle fibers are utilized the most for the anaerobic activities since they are believed to be generating improved levels of strength for the brief phases and thus are considered to be the ideally suited for the power activities including weight lifting routines. Although most of the people have the equal combination of these twitches, but some have inherited the higher percentage of slow twitch muscle fibers that improve their performance.
Age is another factor where the person has no control. Studies reveal that people of any age can enhance their muscle size and strength with the help of safe and effective strength training program. After attaining the standard physical maturity, the muscular developments usually inhibit.
Though gender of a person does not affect the quality of the muscle fibers but it does sway its quantity anyway. While both male and female's muscle tissues are naturally identical, the males usually have more muscle tissues as compared to that of the females as the size of male's muscles are increased by the presence of the testosterone that are known as the male sex hormones. This means that the larger the muscles, the stronger the male and perhaps that is the basic reason why most of the males are stronger as compared to the females overall.
The lengths of limb and muscles are also the features worth considering while evaluating strength. The guys having shorter limbs are believed to be able to lift more weight due to the beneficial power features - arms and legs. In the same manner, the differences in strength development may be the point due to the difference in muscle lengths. Some people have longer muscles while some have shorter and those having longer muscles have better potential for increasing size and strength as compared to those having somewhat shorter muscles.
Point of tendon insertion tends to persuade the muscle strength, for instance, the persons having identical arm and leg lengths, yet one person's biceps tendon connects to his forearm beyond his elbow joint than the other. This provided biomechanical benefit like he is able to lift more weight that the other in biceps exercises like the biceps curl.
Sunday, August 1, 2010
Building Core Strength and Stability
Core training is considered as the latest frenzy in the fitness industry but hardly people realize what it exactly is all about. There are various misbelieve about what it is and how does it work. They perhaps only know that core training is the smarter form of training but they never know why it is so. The fact is that core training symbolizes the more poised and rather sensible approach to the health. The fitness industry was especially centered only on working for the muscles in seclusion since very long spell. However, very recently there has been the awareness that we are not born to cut off and our body do not work with one typical muscle doing all the work. Nature has organized everything beautifully in the body to work collectively. The people have also developed aiming their bodies to work better in their sports activities and in the routine lives.
Core training enables the person look better and simultaneously works more proficiently. The structural hub of movement is called the pillar and through core training one can change his posture better. It makes you walk taller in the newly incorporated body and also develop the leaner more athletic look. One gets the totally new shaped body which isolated muscle training could perhaps not provide. In spite of the idea that the core training is merely about lower back and the abdominals, it indeed entails the entire torso and the muscles that connect to the pelvis. The pillar incorporates stability of the hip, shoulder and trunk for developing force in the movements.
Core training helps you focusing on vivid power moves entailing different muscles for working collectively for optimal training benefits. Most of the training programs are usually focused on the single dimensional movements of the body building. There are lots of push and pulls but it hardly entails hips, torso, and pelvis or lower back incorporated into the movements. The person may achieve vigor but not the force or ability of producing force behind the movements. For instance, the body builders can lift heavier weights but they simply cannot create more force with the tennis racket. This is perhaps due to their not working on the smaller muscles that actually support their hips, torso, shoulders and back and they poise to have negligible flexibility. Hence one has to train the movements and not only the body parts typically.
It is rather not possible to move the limbs effectively with force if they were not connected to something hard and secure. One can easily train the strongest abdominals and lower back but if his shoulders bend forward like in the case of many computer-jockeys, you can just have the shoulder problems and cannot have the healthy and efficient posture anyway. Less than required hip stability may stiffen the iliotibial band and damage the lower back and knees when you try to run which ultimately leads to severe pains and probable injuries too.
Glute Bridge is the best and simplest test for ascertaining the core strength. For instance, there are people who can easily squat 500 pounds but just can't hold the Glute Bridge even for five seconds. Lie down in face-up direction with the knees bent at 90 degrees keeping the heels on the floor, toes lifted, arms straight out at roughly 45 degrees from torso, arms and palms flat on the floor. Now lift the hips by drawing the navel inside. Hands, arms, shoulders, head and heels only should be on the floor, if you cannot hold the straight line between the knees and shoulders for just half a minute, then your core strength is not up to the mark.
Core training enables the person look better and simultaneously works more proficiently. The structural hub of movement is called the pillar and through core training one can change his posture better. It makes you walk taller in the newly incorporated body and also develop the leaner more athletic look. One gets the totally new shaped body which isolated muscle training could perhaps not provide. In spite of the idea that the core training is merely about lower back and the abdominals, it indeed entails the entire torso and the muscles that connect to the pelvis. The pillar incorporates stability of the hip, shoulder and trunk for developing force in the movements.
Core training helps you focusing on vivid power moves entailing different muscles for working collectively for optimal training benefits. Most of the training programs are usually focused on the single dimensional movements of the body building. There are lots of push and pulls but it hardly entails hips, torso, and pelvis or lower back incorporated into the movements. The person may achieve vigor but not the force or ability of producing force behind the movements. For instance, the body builders can lift heavier weights but they simply cannot create more force with the tennis racket. This is perhaps due to their not working on the smaller muscles that actually support their hips, torso, shoulders and back and they poise to have negligible flexibility. Hence one has to train the movements and not only the body parts typically.
It is rather not possible to move the limbs effectively with force if they were not connected to something hard and secure. One can easily train the strongest abdominals and lower back but if his shoulders bend forward like in the case of many computer-jockeys, you can just have the shoulder problems and cannot have the healthy and efficient posture anyway. Less than required hip stability may stiffen the iliotibial band and damage the lower back and knees when you try to run which ultimately leads to severe pains and probable injuries too.
Glute Bridge is the best and simplest test for ascertaining the core strength. For instance, there are people who can easily squat 500 pounds but just can't hold the Glute Bridge even for five seconds. Lie down in face-up direction with the knees bent at 90 degrees keeping the heels on the floor, toes lifted, arms straight out at roughly 45 degrees from torso, arms and palms flat on the floor. Now lift the hips by drawing the navel inside. Hands, arms, shoulders, head and heels only should be on the floor, if you cannot hold the straight line between the knees and shoulders for just half a minute, then your core strength is not up to the mark.
Benefits of Cardio Training for Bodybuilders
Alike resistance training or strength training, science is entailed with cardio to amplify its outcomes. The quantum of body fat lost has the direct relation to the amount of fat burning factors you zero in on. Majority of the body builders follow the seasonal diet accompanied by the training programs because it is rather not possible to have the ripped and lean physique whilst accumulating any considerable amount of muscle mass. However, cardio should be restricted to just once every week while observing off-season training for ensuring usage of all the probable calories for building as much muscle mass as possible. Whereas during the full season session, the cardio should be done up to 4 times each week for shredding out the body fats that has accumulated during the off season training phase. To attain the strong characterized muscular physique, cardiovascular exercise is one of the most essential factors.
It is most effective to perform the cardio session when the person wakes up in the morning when the stomach is empty. It is ideal performing cardio while the tummy is empty because the body would tap into its fat store for energy in its place of burning out the carbohydrates and then start burning out the fats. While it is the perfect time for cardio, it may just be as helpful as late in the afternoon in case the appropriate diet is followed.
Concentration for cardio is characterized as the proportion of the optimal heart beats used during performance of the typical exercise. For burning the fat most effectively, one needs trying and hitting almost sixty five percent of the optimal heart beats which is believed as the appropriate fat burning precinct. For deciding the optimal heart rate, just subtract the age from 220 and then multiply the remnant by 0.65. The outcome could be the perfect number of heart beats per minute for maximizing the fat burning advantages from the cardio. This could be equated as 220 - age x 0.65 = ideal heart beats per minute for cardio.
For the body builders there are chances that they are not doing cardio for becoming the marathon runner anyway. Body builders use the cardio for improving the oxygen flow to their muscles and burn out excess body fats. However, cardio is suggested to be performed hardly for 3 to 4 times every week for attaining the best results on the non-resistance training days only. The duration of the cardio session should be extended 5 minutes every week until the total of 30-35 minutes mark per session is attained.
Abrupt starting or giving up of cardio session could develop unwanted stress on the heart, muscles, connective tissues and joints. Ideally stretch before walking, walk before jogging and jog before running is highly advised. Initiating with slower pace could avert injuries. Steady increase in speed by over five minutes is recommended until the perfect heart beat rate is achieved. Similarly after the work out session is finished at least 3 to 5 minutes cool down time wherein you should walk for easing the heart rate back to normal levels is equally essential.
Train safely, effectively and most significantly keeping it totally natural.
It is most effective to perform the cardio session when the person wakes up in the morning when the stomach is empty. It is ideal performing cardio while the tummy is empty because the body would tap into its fat store for energy in its place of burning out the carbohydrates and then start burning out the fats. While it is the perfect time for cardio, it may just be as helpful as late in the afternoon in case the appropriate diet is followed.
Concentration for cardio is characterized as the proportion of the optimal heart beats used during performance of the typical exercise. For burning the fat most effectively, one needs trying and hitting almost sixty five percent of the optimal heart beats which is believed as the appropriate fat burning precinct. For deciding the optimal heart rate, just subtract the age from 220 and then multiply the remnant by 0.65. The outcome could be the perfect number of heart beats per minute for maximizing the fat burning advantages from the cardio. This could be equated as 220 - age x 0.65 = ideal heart beats per minute for cardio.
For the body builders there are chances that they are not doing cardio for becoming the marathon runner anyway. Body builders use the cardio for improving the oxygen flow to their muscles and burn out excess body fats. However, cardio is suggested to be performed hardly for 3 to 4 times every week for attaining the best results on the non-resistance training days only. The duration of the cardio session should be extended 5 minutes every week until the total of 30-35 minutes mark per session is attained.
Abrupt starting or giving up of cardio session could develop unwanted stress on the heart, muscles, connective tissues and joints. Ideally stretch before walking, walk before jogging and jog before running is highly advised. Initiating with slower pace could avert injuries. Steady increase in speed by over five minutes is recommended until the perfect heart beat rate is achieved. Similarly after the work out session is finished at least 3 to 5 minutes cool down time wherein you should walk for easing the heart rate back to normal levels is equally essential.
Train safely, effectively and most significantly keeping it totally natural.
Importance of Proper Form and Technique, How to Achieve it
Strength training exercise has certain vital benefits on the body irrespective of the performer's age or gender. It is significant to note that every strength training exercise must accompany recommended diet schedules. Anyway, the significance of muscle training could never be overstated so far it regards the health, the fitness and weight loss. The ability of stimulating the metabolism especially in any weight loss is perhaps the basic and most essential requirement of strength training. Although it is not yet thoroughly known, yet the strength training is believed to considerably improve the resting metabolic levels even long after exercising. This is literally uncommon as compared to the other exercise components such as aerobics the effect of which is considered to last only during and just for an hour or two after its completion.
Strength training seems to be the easy task at a glance, but if the person does not consider the methods and features of the strength training appropriately he could easily harm his health or get injured too. It is significant to know dos and don'ts about strength training before lifting any weights, so that you could easily notice the faults and rectify them. For being benefited by the strength training exercise program, the person is not required to be the body builder or skilled athlete anyway. Weight training or strength training is actually designed for improving the body strengths, increase the muscle tones, helping to shred out the excess fats from the body, gain muscle mass and develop the density of bones in the body. Contrary, if the strength training is not done as recommended instead of benefiting, it may harm the health and even injure the body anyway.
The thorough learning of weight training techniques and methods is very important. It is noticed that many people simply try to learn by watching their friends or other practicing weight training at the gym. They should know that all that we see may not be that easy or safe as it appears to be and any erroneous methods of weight training exercise may easily lead to injuries from mild to serious state. Any method if performed technically under the guidance or supervision of the instructor may perhaps help you achieve the goal in due course but on the contrary, if it is performed otherwise, it may lead to serious health consequences too. Strength training is of course vital for averting the muscle loss that usually accompanies the aging process.
here is a very common misbelieves that as the person grows older he should diminish his routine activities as his body gets weaker and has lesser energy or stamina, and he should start using various supportive objects like canes for walking; which in fact is very far from the truth anyway. On the contrary, the person should seriously consider like why can't he be fit and strong enough physically, mentally, socially or even sexually and live the vigorous, energetic life or the king size until he breathes last. Proper and timely taken up strength training exercise programs could indeed make all these things very much possible, so just don't waste a second and go getting the life to its fullest charm.
Strength training seems to be the easy task at a glance, but if the person does not consider the methods and features of the strength training appropriately he could easily harm his health or get injured too. It is significant to know dos and don'ts about strength training before lifting any weights, so that you could easily notice the faults and rectify them. For being benefited by the strength training exercise program, the person is not required to be the body builder or skilled athlete anyway. Weight training or strength training is actually designed for improving the body strengths, increase the muscle tones, helping to shred out the excess fats from the body, gain muscle mass and develop the density of bones in the body. Contrary, if the strength training is not done as recommended instead of benefiting, it may harm the health and even injure the body anyway.
The thorough learning of weight training techniques and methods is very important. It is noticed that many people simply try to learn by watching their friends or other practicing weight training at the gym. They should know that all that we see may not be that easy or safe as it appears to be and any erroneous methods of weight training exercise may easily lead to injuries from mild to serious state. Any method if performed technically under the guidance or supervision of the instructor may perhaps help you achieve the goal in due course but on the contrary, if it is performed otherwise, it may lead to serious health consequences too. Strength training is of course vital for averting the muscle loss that usually accompanies the aging process.
here is a very common misbelieves that as the person grows older he should diminish his routine activities as his body gets weaker and has lesser energy or stamina, and he should start using various supportive objects like canes for walking; which in fact is very far from the truth anyway. On the contrary, the person should seriously consider like why can't he be fit and strong enough physically, mentally, socially or even sexually and live the vigorous, energetic life or the king size until he breathes last. Proper and timely taken up strength training exercise programs could indeed make all these things very much possible, so just don't waste a second and go getting the life to its fullest charm.
What to Expect If You Discontinue Your Strength Training Program
Physical exercise of any category more or less benefits the body, provided it is done in the right manner as recommended by the expert instructor. Any typical exercise helps the particular body part or organ or muscle tissues, except a few that tones up the whole body. Strength training workout is generally recommended to build the body muscles and is more widely recognized by the bodybuilders and athletes all over the world. Strength training exercises also improve the heart rate and cardiovascular system of the body. This exercise has gained much acceptance by the people of all the age group irrespective of their genders. It has been well accepted even by the females of older age in order to maintain their fitness.
Several mandatory safety norms, dos and don'ts about the strength training are highly required to be thoroughly understood before opting for the workout programs. Even previous medical conditions should most importantly be considered to avoid future complications and injuries. Mindset regarding sparing time for the workouts, motivation, understanding the body type and importance of concentration is indeed essential for gaining ultimate success in strength training exercise programs. The real strength training consists of three different segments: strength development, cardiovascular training and flexibility or stretching, but the integral component of fitness equation is of course the strength training. Weight lifting usually provides the women with sleek and toned look instead of the muscle-bound stature like the body builders. Even from the biological point of views, women do not develop large muscles mainly because they do not produce sufficient male hormones and testosterones for developing muscles like male bodies.
Strength training exercises are believed to build stronger bones which help the women especially who are likely to get osteoporosis because of diminishing levels of the estrogen as the result of menopause or genetic predisposition. Also maintaining healthy diet and exercise programs during pregnancy could help the woman maintain he self respect. Strength training can also help them regain muscle tone and lose weight especially after the child birth. Strength training benefits improving the muscle size and toning improve muscle strength and enhance tendon, bone and ligament strengths. The exercise is also said to improve psychological health by motivating the self respect, confidence and self worth. Such improvements have great values for the physical performance, metabolic efficiency, physical personality and risk of injury.
If, for any reasons, the person gives up strength training exercise programs abruptly, there may be certain consequences likely to develop as the adverse affects and that could damage muscles and tissues to great extent. There are possibilities of injury also. Several side effects could include some or many of the following signs or symptoms due to sudden changes in the functioning of the autonomic nervous system, hormonal status, immunological parameters as well as several other physiological musculoskeletal changes in the body that takes place after abrupt discontinuation of the strength training exercises.
Depression, fatigue, irritability, bad moods, anxiety, confusion, excitement, lack of concentrating, experiencing inability of going for training, sleeping disorder, bad appetite, shaky hands, abnormal sweating problems, raised palpitation, nausea, giddiness, raised heart beats, muscle soaring, menstrual irregularities in women, reduced performance levels, loss of strength, increased illness and frequent injuries, loss of co-ordination and so on.
Several mandatory safety norms, dos and don'ts about the strength training are highly required to be thoroughly understood before opting for the workout programs. Even previous medical conditions should most importantly be considered to avoid future complications and injuries. Mindset regarding sparing time for the workouts, motivation, understanding the body type and importance of concentration is indeed essential for gaining ultimate success in strength training exercise programs. The real strength training consists of three different segments: strength development, cardiovascular training and flexibility or stretching, but the integral component of fitness equation is of course the strength training. Weight lifting usually provides the women with sleek and toned look instead of the muscle-bound stature like the body builders. Even from the biological point of views, women do not develop large muscles mainly because they do not produce sufficient male hormones and testosterones for developing muscles like male bodies.
Strength training exercises are believed to build stronger bones which help the women especially who are likely to get osteoporosis because of diminishing levels of the estrogen as the result of menopause or genetic predisposition. Also maintaining healthy diet and exercise programs during pregnancy could help the woman maintain he self respect. Strength training can also help them regain muscle tone and lose weight especially after the child birth. Strength training benefits improving the muscle size and toning improve muscle strength and enhance tendon, bone and ligament strengths. The exercise is also said to improve psychological health by motivating the self respect, confidence and self worth. Such improvements have great values for the physical performance, metabolic efficiency, physical personality and risk of injury.
If, for any reasons, the person gives up strength training exercise programs abruptly, there may be certain consequences likely to develop as the adverse affects and that could damage muscles and tissues to great extent. There are possibilities of injury also. Several side effects could include some or many of the following signs or symptoms due to sudden changes in the functioning of the autonomic nervous system, hormonal status, immunological parameters as well as several other physiological musculoskeletal changes in the body that takes place after abrupt discontinuation of the strength training exercises.
Depression, fatigue, irritability, bad moods, anxiety, confusion, excitement, lack of concentrating, experiencing inability of going for training, sleeping disorder, bad appetite, shaky hands, abnormal sweating problems, raised palpitation, nausea, giddiness, raised heart beats, muscle soaring, menstrual irregularities in women, reduced performance levels, loss of strength, increased illness and frequent injuries, loss of co-ordination and so on.
What to Expect If You Discontinue Your Strength Training Program
Physical exercise of any category more or less benefits the body, provided it is done in the right manner as recommended by the expert instructor. Any typical exercise helps the particular body part or organ or muscle tissues, except a few that tones up the whole body. Strength training workout is generally recommended to build the body muscles and is more widely recognized by the bodybuilders and athletes all over the world. Strength training exercises also improve the heart rate and cardiovascular system of the body. This exercise has gained much acceptance by the people of all the age group irrespective of their genders. It has been well accepted even by the females of older age in order to maintain their fitness.
Several mandatory safety norms, dos and don'ts about the strength training are highly required to be thoroughly understood before opting for the workout programs. Even previous medical conditions should most importantly be considered to avoid future complications and injuries. Mindset regarding sparing time for the workouts, motivation, understanding the body type and importance of concentration is indeed essential for gaining ultimate success in strength training exercise programs. The real strength training consists of three different segments: strength development, cardiovascular training and flexibility or stretching, but the integral component of fitness equation is of course the strength training. Weight lifting usually provides the women with sleek and toned look instead of the muscle-bound stature like the body builders. Even from the biological point of views, women do not develop large muscles mainly because they do not produce sufficient male hormones and testosterones for developing muscles like male bodies.
Strength training exercises are believed to build stronger bones which help the women especially who are likely to get osteoporosis because of diminishing levels of the estrogen as the result of menopause or genetic predisposition. Also maintaining healthy diet and exercise programs during pregnancy could help the woman maintain he self respect. Strength training can also help them regain muscle tone and lose weight especially after the child birth. Strength training benefits improving the muscle size and toning improve muscle strength and enhance tendon, bone and ligament strengths. The exercise is also said to improve psychological health by motivating the self respect, confidence and self worth. Such improvements have great values for the physical performance, metabolic efficiency, physical personality and risk of injury.
If, for any reasons, the person gives up strength training exercise programs abruptly, there may be certain consequences likely to develop as the adverse affects and that could damage muscles and tissues to great extent. There are possibilities of injury also. Several side effects could include some or many of the following signs or symptoms due to sudden changes in the functioning of the autonomic nervous system, hormonal status, immunological parameters as well as several other physiological musculoskeletal changes in the body that takes place after abrupt discontinuation of the strength training exercises.
Depression, fatigue, irritability, bad moods, anxiety, confusion, excitement, lack of concentrating, experiencing inability of going for training, sleeping disorder, bad appetite, shaky hands, abnormal sweating problems, raised palpitation, nausea, giddiness, raised heart beats, muscle soaring, menstrual irregularities in women, reduced performance levels, loss of strength, increased illness and frequent injuries, loss of co-ordination and so on.
Several mandatory safety norms, dos and don'ts about the strength training are highly required to be thoroughly understood before opting for the workout programs. Even previous medical conditions should most importantly be considered to avoid future complications and injuries. Mindset regarding sparing time for the workouts, motivation, understanding the body type and importance of concentration is indeed essential for gaining ultimate success in strength training exercise programs. The real strength training consists of three different segments: strength development, cardiovascular training and flexibility or stretching, but the integral component of fitness equation is of course the strength training. Weight lifting usually provides the women with sleek and toned look instead of the muscle-bound stature like the body builders. Even from the biological point of views, women do not develop large muscles mainly because they do not produce sufficient male hormones and testosterones for developing muscles like male bodies.
Strength training exercises are believed to build stronger bones which help the women especially who are likely to get osteoporosis because of diminishing levels of the estrogen as the result of menopause or genetic predisposition. Also maintaining healthy diet and exercise programs during pregnancy could help the woman maintain he self respect. Strength training can also help them regain muscle tone and lose weight especially after the child birth. Strength training benefits improving the muscle size and toning improve muscle strength and enhance tendon, bone and ligament strengths. The exercise is also said to improve psychological health by motivating the self respect, confidence and self worth. Such improvements have great values for the physical performance, metabolic efficiency, physical personality and risk of injury.
If, for any reasons, the person gives up strength training exercise programs abruptly, there may be certain consequences likely to develop as the adverse affects and that could damage muscles and tissues to great extent. There are possibilities of injury also. Several side effects could include some or many of the following signs or symptoms due to sudden changes in the functioning of the autonomic nervous system, hormonal status, immunological parameters as well as several other physiological musculoskeletal changes in the body that takes place after abrupt discontinuation of the strength training exercises.
Depression, fatigue, irritability, bad moods, anxiety, confusion, excitement, lack of concentrating, experiencing inability of going for training, sleeping disorder, bad appetite, shaky hands, abnormal sweating problems, raised palpitation, nausea, giddiness, raised heart beats, muscle soaring, menstrual irregularities in women, reduced performance levels, loss of strength, increased illness and frequent injuries, loss of co-ordination and so on.
Strength Training for Older Women Hanging Leg Raise
Good, strong and symmetrical physique or stature is the dream of every human being irrespective of gender, caste, creed, social status or professional activities. Authentic research has revealed that systematic and recommended strengthening exercises are considered both safe and effective for men and women of all the ages, including those who are not in even perfect health conditions. As a matter of fact, people having certain health anxieties such as heart ailments or arthritis are often benefited the most with the exercise programs that widely consist of weight lifting training for a few sessions on every week basis as recommended by the health trainer. Strength training especially in combination withy routine aerobic exercises, could also pose the intense influence on the patient's mental as well as emotional health.
Weight training exercises for women have currently been receiving wider recognition and welcome due to their ultimate health benefits. You could hardly find a woman's magazine that does not have advertisements or articles regarding the various benefits from weight training exercises for women today. Typically as the person grows older, the regular strength training benefits them in many ways. Strength training could prove to be the most significant to diminish the signs and symptoms of various ailments and chronic disorders such as: arthritis, diabetes, osteoporosis, obesity, back pain and depression to name a few. Many women are still diffident to accept weight training believing that it could make them bulky and diminish womanly looks.
In fact, from biology angles, females are not made to get very bulky like males. The benefits of strength training typically in the post-menopausal females are significant. Strength training exercises help older women in keeping their muscle mass and manage their body weights and it sometimes proves to be challenging as the women grow older. Usually as the person grows older, the lifestyle turns busier making him or her struggling in keeping the body fit and strong through strength training exercises including various other demands or wants he or she faces. Some of it could be just as strength training routines are usually time-consuming. The research reveals that strength training exercises for women are found to be permitting them to maintain their strength training exercises without excess time investment per training sessions.
This is known as the Super Slow and such method of strength training is of high strength and low in energy. This method is quite uncommon with every repetition being the 20 second cycle from the starting of single repetition to the starting of the subsequent. Nearly 10 seconds are used to lift the weight and next 10 seconds are used for lowering it with smooth rotation method between the lifting and the lowering. During the complete repetitions of the strength training exercises, the weight is loaded on to the muscles and the relevant movement remains sluggish and specific. It is noticed that the person spends roughly 2-3 minutes on each working machine before switching over to the next one. The whole body is worked out during every session and the person performs sessions once or twice every week. Thus whole cycle takes around 20 to 25 minutes in all.
Regular strength training by the older women helps keep her body fit and strong through her muscle toning and serves as the anti-aging process.
Weight training exercises for women have currently been receiving wider recognition and welcome due to their ultimate health benefits. You could hardly find a woman's magazine that does not have advertisements or articles regarding the various benefits from weight training exercises for women today. Typically as the person grows older, the regular strength training benefits them in many ways. Strength training could prove to be the most significant to diminish the signs and symptoms of various ailments and chronic disorders such as: arthritis, diabetes, osteoporosis, obesity, back pain and depression to name a few. Many women are still diffident to accept weight training believing that it could make them bulky and diminish womanly looks.
In fact, from biology angles, females are not made to get very bulky like males. The benefits of strength training typically in the post-menopausal females are significant. Strength training exercises help older women in keeping their muscle mass and manage their body weights and it sometimes proves to be challenging as the women grow older. Usually as the person grows older, the lifestyle turns busier making him or her struggling in keeping the body fit and strong through strength training exercises including various other demands or wants he or she faces. Some of it could be just as strength training routines are usually time-consuming. The research reveals that strength training exercises for women are found to be permitting them to maintain their strength training exercises without excess time investment per training sessions.
This is known as the Super Slow and such method of strength training is of high strength and low in energy. This method is quite uncommon with every repetition being the 20 second cycle from the starting of single repetition to the starting of the subsequent. Nearly 10 seconds are used to lift the weight and next 10 seconds are used for lowering it with smooth rotation method between the lifting and the lowering. During the complete repetitions of the strength training exercises, the weight is loaded on to the muscles and the relevant movement remains sluggish and specific. It is noticed that the person spends roughly 2-3 minutes on each working machine before switching over to the next one. The whole body is worked out during every session and the person performs sessions once or twice every week. Thus whole cycle takes around 20 to 25 minutes in all.
Regular strength training by the older women helps keep her body fit and strong through her muscle toning and serves as the anti-aging process.
Side Crunch
Target Muscles
Internal and external obliques, rectus abdominis.
Starting Position
Lie on the floor or on an abdominal bench on your side with your knees slightly bent.
Place your top arm behind your head.
The Movement
Slowly exhale as you raise your head and shoulders a short distance off the floor or bench, aiming your ribs towards your top hip.
Hold for a count of two; then breathe in as you return to the starting position.
Repeat for the required number of repetitions; then perform the exercise on your other side.
Tips
Aim to reduce the space between your ribs and hips.
Do not worry if you don't reach up very far - concentrate on feeling the movement.
Keep your head in line with your body don't jerk it upwards.
Other Exercises for your Ab Workouts
Crunch.
Swiss Ball Crunch.
Reverse Crunch.
Oblique Crunch.
Hanging Leg Raise
Internal and external obliques, rectus abdominis.
Starting Position
Lie on the floor or on an abdominal bench on your side with your knees slightly bent.
Place your top arm behind your head.
The Movement
Slowly exhale as you raise your head and shoulders a short distance off the floor or bench, aiming your ribs towards your top hip.
Hold for a count of two; then breathe in as you return to the starting position.
Repeat for the required number of repetitions; then perform the exercise on your other side.
Tips
Aim to reduce the space between your ribs and hips.
Do not worry if you don't reach up very far - concentrate on feeling the movement.
Keep your head in line with your body don't jerk it upwards.
Other Exercises for your Ab Workouts
Crunch.
Swiss Ball Crunch.
Reverse Crunch.
Oblique Crunch.
Hanging Leg Raise
Oblique Crunch
Target Muscles
Internal and external obliques, rectus abdominis.
Starting Position
Lie on your back with your knees bent and feet either resting on a bench or flat on the floor.
Place your left hand by the side of your head, and your right hand on the floor for \ support.
The Movement
Lift your left shoulder diagonally, aiming it towards your right knee.
Hold for two counts; then slowly return to your starting position.
After completing the required number of repetitions, repeat the exercise on the other side.
Tips
Imagine your rib cage rotating to the side as you curl up.
Lead with your shoulder rather than your elbow.
Make sure you lower your upper body slowly back to the floor.
Do not twist your head, only your torso. . Exhale as you contract your abdominals.
Other Exercises for your Ab Workouts
Crunch.
Swiss Ball Crunch.
Reverse Crunch.
Side Crunch.
Hanging Leg Raise
Internal and external obliques, rectus abdominis.
Starting Position
Lie on your back with your knees bent and feet either resting on a bench or flat on the floor.
Place your left hand by the side of your head, and your right hand on the floor for \ support.
The Movement
Lift your left shoulder diagonally, aiming it towards your right knee.
Hold for two counts; then slowly return to your starting position.
After completing the required number of repetitions, repeat the exercise on the other side.
Tips
Imagine your rib cage rotating to the side as you curl up.
Lead with your shoulder rather than your elbow.
Make sure you lower your upper body slowly back to the floor.
Do not twist your head, only your torso. . Exhale as you contract your abdominals.
Other Exercises for your Ab Workouts
Crunch.
Swiss Ball Crunch.
Reverse Crunch.
Side Crunch.
Hanging Leg Raise
Reverse Crunch
Target Muscles
Rectus abdominis (mainly lower part), transverse abdomins.
Starting Position
Lie flat on your back on the floor or on a bench with your knees bent over your hips and your ankles touching (as for crunches).
Place your arms on the floor alongside your body, palms flat on the floor, or hold on to the sides of the bench.
Press your lower back to the floor or bench.
The Movement
Slowly curl your hips off the floor, aiming your knees towards your chest. Your hips should raise no more than 10 em.
Hold for a count of two.
Slowly lower your hips to the starting position, maintaining constant tension in your abdominals.
Tips
This should be a controlled, deliberate movement. Do not jerk, swing or bounce your hips off the floor; curl one vertebra up at a time.
Do not allow your abdominals to relax at the top of the movement or while you are uncurling.
Exhale as you contract your abdominals.
Other Exercises for your Ab Workouts
Crunch.
Swiss Ball Crunch.
Oblique Crunch.
Side Crunch.
Hanging Leg Raise
Rectus abdominis (mainly lower part), transverse abdomins.
Starting Position
Lie flat on your back on the floor or on a bench with your knees bent over your hips and your ankles touching (as for crunches).
Place your arms on the floor alongside your body, palms flat on the floor, or hold on to the sides of the bench.
Press your lower back to the floor or bench.
The Movement
Slowly curl your hips off the floor, aiming your knees towards your chest. Your hips should raise no more than 10 em.
Hold for a count of two.
Slowly lower your hips to the starting position, maintaining constant tension in your abdominals.
Tips
This should be a controlled, deliberate movement. Do not jerk, swing or bounce your hips off the floor; curl one vertebra up at a time.
Do not allow your abdominals to relax at the top of the movement or while you are uncurling.
Exhale as you contract your abdominals.
Other Exercises for your Ab Workouts
Crunch.
Swiss Ball Crunch.
Oblique Crunch.
Side Crunch.
Hanging Leg Raise
Swiss Ball Crunch
Target Muscles
Rectus abdominis (mainly upper portion), transverse abdomins.
Starting Position
Lie across the ball, place your feet on the floor and keep your legs bent at the knees. Adjust your position so that the ball is comfortably positioned in the small of your back.
Cross your arms over your chest, or, to make the exercise harder, place your hands by the sides of your head.
The Movement
Making sure that you move only your upper body and that your lower back remains in contact with the ball, slowly raise your torso.
Hold the position for a count of two; then lower yourself back to the starting position.
Tips
When you lower yourself back down, keep the movement controlled.
Do not let your upper body arch backwards or your head flop back over the ball.
To make the movement harder, bring your whole body higher up on to the top of the ball.
Other Exercises for your Ab Workouts
Crunch.
Reverse Crunch.
Oblique Crunch.
Side Crunch.
Hanging Leg Raise
Rectus abdominis (mainly upper portion), transverse abdomins.
Starting Position
Lie across the ball, place your feet on the floor and keep your legs bent at the knees. Adjust your position so that the ball is comfortably positioned in the small of your back.
Cross your arms over your chest, or, to make the exercise harder, place your hands by the sides of your head.
The Movement
Making sure that you move only your upper body and that your lower back remains in contact with the ball, slowly raise your torso.
Hold the position for a count of two; then lower yourself back to the starting position.
Tips
When you lower yourself back down, keep the movement controlled.
Do not let your upper body arch backwards or your head flop back over the ball.
To make the movement harder, bring your whole body higher up on to the top of the ball.
Other Exercises for your Ab Workouts
Crunch.
Reverse Crunch.
Oblique Crunch.
Side Crunch.
Hanging Leg Raise
Crunch
Target Muscles
Rectus abdominis (mainly upper part).
Starting Position
Lie flat on your back either on the floor or on an abdominal bench with your knees bent over your hips and your ankles touching. If you are on the floor, rest your feet on a bench with your knees bent at 90°.
Place your hands lightly by the sides of your head (or across your chest if you are a beginner).
Press your lower back to the floor or bench.
The Movement
Use your abdominal strength to raise your head and shoulders from the floor or bench. You should only come up about 10 cm and your lower back should remain on the floor.
Hold in this contracted position for a count of two.
Let your body uncurl slowly back to the starting position.
Tips
Focus on moving your ribs towards your hips.
Do not pull your head with your hands keep your elbows out and relaxed.
Exhale as you contract your abdominals.
Other Exercises for your Ab Workouts
Swiss Ball Crunch.
Reverse Crunch.
Oblique Crunch.
Side Crunch.
Hanging Leg Raise
Rectus abdominis (mainly upper part).
Starting Position
Lie flat on your back either on the floor or on an abdominal bench with your knees bent over your hips and your ankles touching. If you are on the floor, rest your feet on a bench with your knees bent at 90°.
Place your hands lightly by the sides of your head (or across your chest if you are a beginner).
Press your lower back to the floor or bench.
The Movement
Use your abdominal strength to raise your head and shoulders from the floor or bench. You should only come up about 10 cm and your lower back should remain on the floor.
Hold in this contracted position for a count of two.
Let your body uncurl slowly back to the starting position.
Tips
Focus on moving your ribs towards your hips.
Do not pull your head with your hands keep your elbows out and relaxed.
Exhale as you contract your abdominals.
Other Exercises for your Ab Workouts
Swiss Ball Crunch.
Reverse Crunch.
Oblique Crunch.
Side Crunch.
Hanging Leg Raise
Triceps Kickback
Target Muscles
Triceps (Especially the outer and medial heads).
Starting Position
Hold a dumbbell in one hand.
Bend forwards from the waist until your torso is parallel to the floor.
Place your other hand and knee on a bench to stabilise yourself - your back should be flat and horizontal.
Bend the working arm to 90° at the elbow and bring it up so that your upper arm is parallel to and close to the side of your body, and the dumbbell is hanging straight down below the elbow.
The Movement
Keeping your elbow stationary, extend your arm backwards until your arm is straight and horizontal.
Hold for a count of two; then slowly return to the starting position.
Tips
Extend your arm under control - do not swing the dumbbell back.
Keep your upper arm fixed - only yom forearm moves.
Keep your lower back flat and still.
Use a relatively light weight as the exercise is harder to perform than many people imagine.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps (Especially the outer and medial heads).
Starting Position
Hold a dumbbell in one hand.
Bend forwards from the waist until your torso is parallel to the floor.
Place your other hand and knee on a bench to stabilise yourself - your back should be flat and horizontal.
Bend the working arm to 90° at the elbow and bring it up so that your upper arm is parallel to and close to the side of your body, and the dumbbell is hanging straight down below the elbow.
The Movement
Keeping your elbow stationary, extend your arm backwards until your arm is straight and horizontal.
Hold for a count of two; then slowly return to the starting position.
Tips
Extend your arm under control - do not swing the dumbbell back.
Keep your upper arm fixed - only yom forearm moves.
Keep your lower back flat and still.
Use a relatively light weight as the exercise is harder to perform than many people imagine.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Lying Triceps Extention
Target Muscles
Triceps (Especially the outer and medial heads).
Also used Brachioradialis.
Starting Position
Lie on your back on a fIat bench. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
Hold the bar with your hands slightly less than shoulder-width apart, palms facing forwards.
The bar should be positioned directly over your head with your arms fully extended.
The Movement
Keeping your upper arms absolutely stationary, bend your elbows as you lower the bar until it just touches your forehead.
Hold for a count of two; then straighten your arms back to the starting position.
Tips
For maximum muscle development, straighten your arms fully at the end of the movement.
Keep your elbows perfectly still - do not allow them to move out to the sides, or backwards with the bar.
Keep your lower back firmly down on the bench.
Lower the bar as far back as you safely can
to achieve the greatest ROM.
Variations
EZ-bar
The movement may be performed with either a straight bar or an EZ-bar. The EZ-bar places your forearms midway between supination and neutral, which you may find more comfortable.
Lying dumbbell triceps extension
Use a dumbbell instead of a barbell, placing your hands against the inner side of one of the end plates. You may also perform this exercise holding a pair of dumbbells, palms facing each other.
Lying single-arm triceps extension
Perform the movement using a dumbbell (as above), one arm at a time, palms facing inwards. You may use your free hand to steady your working elbow.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Triceps Kickback.
Triceps (Especially the outer and medial heads).
Also used Brachioradialis.
Starting Position
Lie on your back on a fIat bench. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
Hold the bar with your hands slightly less than shoulder-width apart, palms facing forwards.
The bar should be positioned directly over your head with your arms fully extended.
The Movement
Keeping your upper arms absolutely stationary, bend your elbows as you lower the bar until it just touches your forehead.
Hold for a count of two; then straighten your arms back to the starting position.
Tips
For maximum muscle development, straighten your arms fully at the end of the movement.
Keep your elbows perfectly still - do not allow them to move out to the sides, or backwards with the bar.
Keep your lower back firmly down on the bench.
Lower the bar as far back as you safely can
to achieve the greatest ROM.
Variations
EZ-bar
The movement may be performed with either a straight bar or an EZ-bar. The EZ-bar places your forearms midway between supination and neutral, which you may find more comfortable.
Lying dumbbell triceps extension
Use a dumbbell instead of a barbell, placing your hands against the inner side of one of the end plates. You may also perform this exercise holding a pair of dumbbells, palms facing each other.
Lying single-arm triceps extension
Perform the movement using a dumbbell (as above), one arm at a time, palms facing inwards. You may use your free hand to steady your working elbow.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Triceps Kickback.
Bench Dip
Target Muscles
Triceps (Especially the outer and medial heads).
Starting Position
Position two benches about the length of your legs apart.
Place your hands shoulder-width apart, fingers facing forwards, on the edge of one bench.
Place your heels on the other bench so that your legs form a straight bridge between the two benches.
The Movement
Bend your elbows and lower your body until your elbows make an angle of 90°.
Hold for a count of two; then straighten your arms to bring you back to the starting position.
Tips
Keep your back close to the bench.
Do not lock or snap out your elbows at the top of the movement.
Keep your elbows directed backwards during both the lowering and raising phases.
Do not shorten the downwards phase. . Keep the movement slow - do not rush the reps.
Variations
Easier
Place your feet flat on the floor instead of ana bench.
Advanced
Place a weight disc across your lap to increase, the resistance.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Lying Triceps Extention.
Triceps Kickback.
Triceps (Especially the outer and medial heads).
Starting Position
Position two benches about the length of your legs apart.
Place your hands shoulder-width apart, fingers facing forwards, on the edge of one bench.
Place your heels on the other bench so that your legs form a straight bridge between the two benches.
The Movement
Bend your elbows and lower your body until your elbows make an angle of 90°.
Hold for a count of two; then straighten your arms to bring you back to the starting position.
Tips
Keep your back close to the bench.
Do not lock or snap out your elbows at the top of the movement.
Keep your elbows directed backwards during both the lowering and raising phases.
Do not shorten the downwards phase. . Keep the movement slow - do not rush the reps.
Variations
Easier
Place your feet flat on the floor instead of ana bench.
Advanced
Place a weight disc across your lap to increase, the resistance.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Lying Triceps Extention.
Triceps Kickback.
Triceps Push-down
Target Muscles
Triceps (Especially the outer and medial heads)
Also used Brachioradialis.
Starting Position
Attach a short, angled bar to the overhead cable of a lat machine.
Place your hands on the bar, palms facing downwards.
Bring the bar down until your elbows are at your sides and bent at about 90°.
The Movement
Keeping your upper arms close to your body, press the bar down, moving only your forearms, until your arms are fully extended.
Hold for a count of two; then slowly return
the bar to the starting position.
Tips
Keep your elbows fixed firmly at your sides throughout the movement.
Do not lean too far forwards.
Keep your wrists locked and your palms facing you.
Variation
Short bar
You may use a short straight bar instead of the angled bar, although this places more strain on the wrists and forearms.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Triceps (Especially the outer and medial heads)
Also used Brachioradialis.
Starting Position
Attach a short, angled bar to the overhead cable of a lat machine.
Place your hands on the bar, palms facing downwards.
Bring the bar down until your elbows are at your sides and bent at about 90°.
The Movement
Keeping your upper arms close to your body, press the bar down, moving only your forearms, until your arms are fully extended.
Hold for a count of two; then slowly return
the bar to the starting position.
Tips
Keep your elbows fixed firmly at your sides throughout the movement.
Do not lean too far forwards.
Keep your wrists locked and your palms facing you.
Variation
Short bar
You may use a short straight bar instead of the angled bar, although this places more strain on the wrists and forearms.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Concentration Curl
Target Muscles
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Sit on a bench with your legs fairly wide apart.
Hold a dumbbell with one hand and brace that arm against the inside of the same thigh.
Your arm should be full extended and your palm should be facing the opposite thigh.
The Movement
Slowly curl the dumbbell up in a smooth arc towards your shoulder.
Squeeze your biceps hard at the top of th movement, hold for a count of two and then slowly lower the dumbbell back to th starting position.
Tips
Make sure you curl the dumbbell to you shoulder and do not move your shoulder t the dumbbell. Keep your shoulder bad and relaxed.
Do not lean backwards.
Keep your upper arm fixed.
Make sure you fully straighten your arm when you lower the dumbbells; do nolI shorten the downwards phase.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Sit on a bench with your legs fairly wide apart.
Hold a dumbbell with one hand and brace that arm against the inside of the same thigh.
Your arm should be full extended and your palm should be facing the opposite thigh.
The Movement
Slowly curl the dumbbell up in a smooth arc towards your shoulder.
Squeeze your biceps hard at the top of th movement, hold for a count of two and then slowly lower the dumbbell back to th starting position.
Tips
Make sure you curl the dumbbell to you shoulder and do not move your shoulder t the dumbbell. Keep your shoulder bad and relaxed.
Do not lean backwards.
Keep your upper arm fixed.
Make sure you fully straighten your arm when you lower the dumbbells; do nolI shorten the downwards phase.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Incline Dumbbell Curl
Target Muscles
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Sit on an incline bench with your back and shoulders pressed firmly against the bench.
Hold a pair of dumbbells by your sides, palms facing inwards.
Your arms should be fully extended and hang downwards.
The Movement
Slowly curl one dumbbell towards your shoulder, rotating your forearm so that your palm faces your shoulder at the top of the movement.
Hold for a count of two; then slowly lower the dumbbell back to the starting position.
Repeat with the other arm and continue alternating arms.
Tips
Do not allow your body to move forwards to generate momentum - keep your torso still.
Make sure you fully straighten your arms at the bottom of the movement.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Sit on an incline bench with your back and shoulders pressed firmly against the bench.
Hold a pair of dumbbells by your sides, palms facing inwards.
Your arms should be fully extended and hang downwards.
The Movement
Slowly curl one dumbbell towards your shoulder, rotating your forearm so that your palm faces your shoulder at the top of the movement.
Hold for a count of two; then slowly lower the dumbbell back to the starting position.
Repeat with the other arm and continue alternating arms.
Tips
Do not allow your body to move forwards to generate momentum - keep your torso still.
Make sure you fully straighten your arms at the bottom of the movement.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Dumbbell Curl
Target Muscles
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Stand with your feet hip-width apart or sit on the end of a bench.
Hold a pair of dumbbells, palms facing in towards your body.
Your arms should be fully extended.
The Movement
Curl one dumbbell up at a time in a smooth arc towards your shoulders, rotating your forearm so that your palm faces your shoulder at the top of the movement.
Hold for a count of two; then slowly lower the dumbbell back to the starting position.
Repeat with the other arm and continue alternating arms.
Tips
Curl the dumbbells up slowly - do not swing them up.
Keep your upper arms fixed by the sides of your body.
Keep your body absolutely still- make sure you do not sway backwards.
Make sure you fully straighten your arms when you lower the dumbbells; do not shorten the downwards phase.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Stand with your feet hip-width apart or sit on the end of a bench.
Hold a pair of dumbbells, palms facing in towards your body.
Your arms should be fully extended.
The Movement
Curl one dumbbell up at a time in a smooth arc towards your shoulders, rotating your forearm so that your palm faces your shoulder at the top of the movement.
Hold for a count of two; then slowly lower the dumbbell back to the starting position.
Repeat with the other arm and continue alternating arms.
Tips
Curl the dumbbells up slowly - do not swing them up.
Keep your upper arms fixed by the sides of your body.
Keep your body absolutely still- make sure you do not sway backwards.
Make sure you fully straighten your arms when you lower the dumbbells; do not shorten the downwards phase.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Preacher Curl
Target Muscles
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad.
Hold a barbell with your hands shoulderwidth apart, palms facing forwards.
Your arms should be fully extended.
The Movement
Bend your elbows as you curl the bar up in ,a smooth arc towards your shoulders, stopping about 20-30 cm short of your shoulders.
Hold for a count of two; then slowly lower (the bar back to the starting position.
Tips
Keep your shoulders back and relaxed avoid leaning forwards as you curl the bar up or the emphasis will shift from your biceps to your shoulders.
Keep your body still and your wrists locked.
Lower the bar until your arms are fully extended - shortening the downwards phase will reduce the effectiveness of the exercise.
Variations
EZ-bar preacher curl
Preacher curls can be performed using an EZbar instead of a straight bar. This reduces the stress on the wrists although it puts the biceps in a biomechanically weaker position so they receive less stimulation.
Dumbbell preacher curl
Preacher curls can be performed with dumbbells, allowing you to concentrate more fully on each repetition because you can perform them one arm at a time.
Other exercises for your arm Workouts.
Barbell Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Sit on the seat of a preacher curl machine, adjusting it so that your armpits rest over the top edge of the pad.
Hold a barbell with your hands shoulderwidth apart, palms facing forwards.
Your arms should be fully extended.
The Movement
Bend your elbows as you curl the bar up in ,a smooth arc towards your shoulders, stopping about 20-30 cm short of your shoulders.
Hold for a count of two; then slowly lower (the bar back to the starting position.
Tips
Keep your shoulders back and relaxed avoid leaning forwards as you curl the bar up or the emphasis will shift from your biceps to your shoulders.
Keep your body still and your wrists locked.
Lower the bar until your arms are fully extended - shortening the downwards phase will reduce the effectiveness of the exercise.
Variations
EZ-bar preacher curl
Preacher curls can be performed using an EZbar instead of a straight bar. This reduces the stress on the wrists although it puts the biceps in a biomechanically weaker position so they receive less stimulation.
Dumbbell preacher curl
Preacher curls can be performed with dumbbells, allowing you to concentrate more fully on each repetition because you can perform them one arm at a time.
Other exercises for your arm Workouts.
Barbell Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Barbell Curl
Target Muscles
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Stand with your feet hip-width apart.
Hold a barbell with your hands shoulder width apart, palms facing forwards.
The bar should rest against your thighs and your arms should be fully extended.
The Movement
Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body.
Hold for a count of two; then slowly lower the bar back to the starting position.
Tips
Do not move your upper arms or elbows at any point of the movement.
Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps.
Keep your wrists locked.
Lower the bar under control until your' arms are fully extended shortening or' rushing the downwards phase will reduce the effectiveness of the exercise.
Variations
EZ-bar curl
Arm curls can be performed using an EZ-bar instead of a straight bar. This reduces the stress on the wrists, although it puts the biceps in a biomechanically weaker position so they receive less stimulation.
Wide grip curl
Using a grip slightly wider than shoulder. width apart places more emphasis on the inner head of the biceps.
Narrow grip curl
Using a grip slightly narrower than shoulder. width apart places more emphasis on the outer head of the biceps.
Other exercises for your arm Workouts.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Biceps brachii, Brachialis.
Also used Brachioradialis.
Starting Position
Stand with your feet hip-width apart.
Hold a barbell with your hands shoulder width apart, palms facing forwards.
The bar should rest against your thighs and your arms should be fully extended.
The Movement
Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body.
Hold for a count of two; then slowly lower the bar back to the starting position.
Tips
Do not move your upper arms or elbows at any point of the movement.
Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps.
Keep your wrists locked.
Lower the bar under control until your' arms are fully extended shortening or' rushing the downwards phase will reduce the effectiveness of the exercise.
Variations
EZ-bar curl
Arm curls can be performed using an EZ-bar instead of a straight bar. This reduces the stress on the wrists, although it puts the biceps in a biomechanically weaker position so they receive less stimulation.
Wide grip curl
Using a grip slightly wider than shoulder. width apart places more emphasis on the inner head of the biceps.
Narrow grip curl
Using a grip slightly narrower than shoulder. width apart places more emphasis on the outer head of the biceps.
Other exercises for your arm Workouts.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Bench Dip.
Lying Triceps Extention.
Triceps Kickback.
Bent-over Lateral Raise
Target Muscles
Posterior deltoids.
Also used Trapezius, Upper back muscles.
Starting Position
Sit on the end of a bench with only half of your thighs supported.
Place your feet and knees together, bend forwards from the waist and hold a pair of dumbbells underneath your thighs with your palms facing each other.
The Movement
Draw the dumbbells out to the sides, simultaneously turning your hands so that they face the floor.
Raise them until your elbows and hands are level with your shoulders. Hold momen. tarily.
Slowly return to the starting position, resisting the weight on the way down.
Tips
Your little finger should be higher than your thumb at the top of the movement, as if you are pouring water from a jug.
Keep your torso still - do not raise your body as you raise the dumbbells.
Lead with your elbows rather than your hands.
Keep your elbows bent at about 10° throughout to avoid straining them.
Variation
Standing bent-over lateral raise
The movement can be executed from a standing position. Stand with your feet hipwidth apart, bend forwards from the waist and hold the dumbbells directly below the shoulders (arms straight). Perform the movement as described above. As your back is in an unsupported position do not use a heavy weight or attempt this if you have a weak lower back as it may place undue stress on it.
Other Exercises for your shoulders Workouts.
Dumbbell Press.
Lateral Raise.
Upright Row.
Posterior deltoids.
Also used Trapezius, Upper back muscles.
Starting Position
Sit on the end of a bench with only half of your thighs supported.
Place your feet and knees together, bend forwards from the waist and hold a pair of dumbbells underneath your thighs with your palms facing each other.
The Movement
Draw the dumbbells out to the sides, simultaneously turning your hands so that they face the floor.
Raise them until your elbows and hands are level with your shoulders. Hold momen. tarily.
Slowly return to the starting position, resisting the weight on the way down.
Tips
Your little finger should be higher than your thumb at the top of the movement, as if you are pouring water from a jug.
Keep your torso still - do not raise your body as you raise the dumbbells.
Lead with your elbows rather than your hands.
Keep your elbows bent at about 10° throughout to avoid straining them.
Variation
Standing bent-over lateral raise
The movement can be executed from a standing position. Stand with your feet hipwidth apart, bend forwards from the waist and hold the dumbbells directly below the shoulders (arms straight). Perform the movement as described above. As your back is in an unsupported position do not use a heavy weight or attempt this if you have a weak lower back as it may place undue stress on it.
Other Exercises for your shoulders Workouts.
Dumbbell Press.
Lateral Raise.
Upright Row.
Aerobic Exercise
Aerobic exercise is very important and it is very much necessary to be fit and fine.
Aerobic exercise can be any type of exercise that causes your heart rate to increase and makes you breath harder than normal.But don’t worry, you don't have to join any “aerobic” classes to benefit from aerobic exercise.
Aerobic exercise is a very useful tool in fat burning too. The body has two sources of energy : sugar and fat. Sugar or glycogen is stored in the liver and muscle and is the easiest from of energy for your body to use. Glycogen is the bodies preferred source of energy. Fat on the other hand, requires more work to be used as energy.
Why? The problem is that fat can be broken down only as long as oxygen is available. Oxygen must be present for your body to burn fat for energy, but not to burn glycogen. In the initial stages of exercise, oxygen is not available.
It can take minimum of 20 to 35 minutes of constant exercise before fat is fully available to the muscles as fuel. How efficiently your body burns fat will depend on your current condition.
Exercise, particularly aerobics, enhances the development of capillaries to the muscle which in turn improves the blood flow wherever it’s needed. With better blood flow and improved oxygen uptake by the muscles, your body becomes better adapted at building muscle.
This is the most leading reason why you shouldn't neglect the aerobic part of your training.
The difference between aerobic and anaerobic training
Running, cycling and swimming are aerobic activities whereas weightlifting, sprinting and boxing are anaerobic activities. During aerobic exercise, the heart rate rises, respiration increases and carbohydrates and fats provide working muscles with energy via oxidation. During anaerobic activity, the heart rate and respiration increase to a greater degree, but stored adenosine tri phosphate (ATP) and creatine phosphate serve as primary energy sources. As a result, lactic acid accumulates in the muscles and blood. Another way to understand the difference between aerobic and anaerobic work is to think in terms of duration and intensity. If you can do an activity for a relatively long time (at least 20 minutes), the energy will have to be light than moderate so that you can keep it up. This is considered aerobic. Exercising at a high intensity - so high that you can't continue at that step for more than a minute or two at a time - is aerobic. But no exercise or activity is 100% aerobic or anaerobic. Sprinting may be anaerobic, while marathon running is aerobic, but when long-distance runners sprint for the finish line, they're activating their anaerobic metabolism.
Heart and health benefits
Aerobic exercise has a lot of heart and and other health benefits. Aerobic activity offers a wide variety of benefits to overall fitness and health. The visual improvements are great, but the long term, more important advantages occur on the inside. Together with cardiovascular efficiency, metabolic changes will take you another step closer to achieving ultimate fitness. You know aerobic exercise causes your body to burn calories, a percentage of which come from fat, depending upon (among other things) duration and intensity. But did you know that you continue to burn fat even after your workout is over? After training, the body needs to replenish muscle glycogen, and fatty acids help to manufacture adenosine tri phosphate(ATP). Basically, fat is used to partially refuel the body for its next burst of energy. The more intense the exercise, the more the body has to replenish, and the more fat it will use to do just that. Now as far your heart goes, aerobic exercise lowers your resting heart rate, increases stroke volume and improves the efficiency of the heart. A trained heart doesn't have to work as hard to deliver blood to the various parts of the body and can pump more blood with each beat than an untrained one. Aerobic training can also lower blood pressure, which in turn decreases the risk of heart attack.
I recommend that your aerobics sessions should be at least 15 to 20 minutes in length. Although beginners should take it easy when first starting aerobic training. Beginners should start off doing 5 to 10 minutes of aerobic training and try to gradually increase the amount of time at every new workout when it feels comfortable to do so.
Click here if you are a beginner and want to start working out and weight lifting.
When doing aerobics training, shoot for training in your target heart range. In order to find this range, take the number 220 and subtract your age in years (for example, if your 32, it would be 220 - 32 = 188), then take that number and keep your heart rate within 60 to 80 percent of it (for example, take 188 x 60% = 113 beats per minute).
Aerobic exercise can be any type of exercise that causes your heart rate to increase and makes you breath harder than normal.But don’t worry, you don't have to join any “aerobic” classes to benefit from aerobic exercise.
Aerobic exercise is a very useful tool in fat burning too. The body has two sources of energy : sugar and fat. Sugar or glycogen is stored in the liver and muscle and is the easiest from of energy for your body to use. Glycogen is the bodies preferred source of energy. Fat on the other hand, requires more work to be used as energy.
Why? The problem is that fat can be broken down only as long as oxygen is available. Oxygen must be present for your body to burn fat for energy, but not to burn glycogen. In the initial stages of exercise, oxygen is not available.
It can take minimum of 20 to 35 minutes of constant exercise before fat is fully available to the muscles as fuel. How efficiently your body burns fat will depend on your current condition.
Exercise, particularly aerobics, enhances the development of capillaries to the muscle which in turn improves the blood flow wherever it’s needed. With better blood flow and improved oxygen uptake by the muscles, your body becomes better adapted at building muscle.
This is the most leading reason why you shouldn't neglect the aerobic part of your training.
The difference between aerobic and anaerobic training
Running, cycling and swimming are aerobic activities whereas weightlifting, sprinting and boxing are anaerobic activities. During aerobic exercise, the heart rate rises, respiration increases and carbohydrates and fats provide working muscles with energy via oxidation. During anaerobic activity, the heart rate and respiration increase to a greater degree, but stored adenosine tri phosphate (ATP) and creatine phosphate serve as primary energy sources. As a result, lactic acid accumulates in the muscles and blood. Another way to understand the difference between aerobic and anaerobic work is to think in terms of duration and intensity. If you can do an activity for a relatively long time (at least 20 minutes), the energy will have to be light than moderate so that you can keep it up. This is considered aerobic. Exercising at a high intensity - so high that you can't continue at that step for more than a minute or two at a time - is aerobic. But no exercise or activity is 100% aerobic or anaerobic. Sprinting may be anaerobic, while marathon running is aerobic, but when long-distance runners sprint for the finish line, they're activating their anaerobic metabolism.
Heart and health benefits
Aerobic exercise has a lot of heart and and other health benefits. Aerobic activity offers a wide variety of benefits to overall fitness and health. The visual improvements are great, but the long term, more important advantages occur on the inside. Together with cardiovascular efficiency, metabolic changes will take you another step closer to achieving ultimate fitness. You know aerobic exercise causes your body to burn calories, a percentage of which come from fat, depending upon (among other things) duration and intensity. But did you know that you continue to burn fat even after your workout is over? After training, the body needs to replenish muscle glycogen, and fatty acids help to manufacture adenosine tri phosphate(ATP). Basically, fat is used to partially refuel the body for its next burst of energy. The more intense the exercise, the more the body has to replenish, and the more fat it will use to do just that. Now as far your heart goes, aerobic exercise lowers your resting heart rate, increases stroke volume and improves the efficiency of the heart. A trained heart doesn't have to work as hard to deliver blood to the various parts of the body and can pump more blood with each beat than an untrained one. Aerobic training can also lower blood pressure, which in turn decreases the risk of heart attack.
I recommend that your aerobics sessions should be at least 15 to 20 minutes in length. Although beginners should take it easy when first starting aerobic training. Beginners should start off doing 5 to 10 minutes of aerobic training and try to gradually increase the amount of time at every new workout when it feels comfortable to do so.
Click here if you are a beginner and want to start working out and weight lifting.
When doing aerobics training, shoot for training in your target heart range. In order to find this range, take the number 220 and subtract your age in years (for example, if your 32, it would be 220 - 32 = 188), then take that number and keep your heart rate within 60 to 80 percent of it (for example, take 188 x 60% = 113 beats per minute).
Upright Row
Target Muscles
Anterior and Medial deltoids.
Also used Biceps, Branchioradialis.
Starting Position
Stand with your feet shoulder-width apart.
Hold the barbell with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs.
The Movement
Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck.
Hold for a count of two; then slowly lower the bar back to the starting position.
Tips
Keep the bar very close to your bodythroughout the movement.
Make sure you do not sway backwards as! you lift the bar.
At the top of the movement your elbows! should be level with, or slightly higher than, your hands.
Lower the bar slowly, resisting the weight.
Variations
Wide grip
Using a shoulder-width grip places morel emphasis on the deltoids and less on the trapezius.
Other Exercises for your shoulders Workouts.
Dumbbell Press.
Lateral Raise.
Bent-over Lateral Raise.
Anterior and Medial deltoids.
Also used Biceps, Branchioradialis.
Starting Position
Stand with your feet shoulder-width apart.
Hold the barbell with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs.
The Movement
Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck.
Hold for a count of two; then slowly lower the bar back to the starting position.
Tips
Keep the bar very close to your bodythroughout the movement.
Make sure you do not sway backwards as! you lift the bar.
At the top of the movement your elbows! should be level with, or slightly higher than, your hands.
Lower the bar slowly, resisting the weight.
Variations
Wide grip
Using a shoulder-width grip places morel emphasis on the deltoids and less on the trapezius.
Other Exercises for your shoulders Workouts.
Dumbbell Press.
Lateral Raise.
Bent-over Lateral Raise.
Lateral Raise
Target Muscles
Medial deltoids.
Also used Triceps, Anterior deltoids.
Starting Position
Stand with your feet hip-width apart.
Hold a dumbbell in each hand, arms straight at your sides and hands facing inwards.
The Movement
Keeping your elbows very slightly bent (at 10°), raise the dumbbells out to the sides.
Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the par. Hold momentarily.
Slowly return to the starting position, istingthe weight on the way back down.
Tips
Your litt1e finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug.
Do not swing the dumbbells out or lean back as you raise them. Keep your body very still.
Lead with your elbows rather than your hands.
Variations
Single arm
Lateral raises can be performed using one arm at a time. Hold on to an upright support with the other hand to help keep you steady. This allows you to concentrate fully on the movement and helps to prevent you swinging the dumbbells upwards.
Cable lateral raise
The movement can be performed using a low pulley machine. You will need to use a lighter weight but this keeps more continuous tension on the deltoids.
Seated lateral raise
You can perform the movement sitting on the end of a bench. This reduces the tendency to generate momentum by swinging your body and is, therefore, a stricter movement. You may need to use lighter dumbbells to complete the exercise in good form.
Other Exercises for your shoulders Workouts.
Dumbbell Press.
Upright Row.
Bent-over Lateral Raise.
Medial deltoids.
Also used Triceps, Anterior deltoids.
Starting Position
Stand with your feet hip-width apart.
Hold a dumbbell in each hand, arms straight at your sides and hands facing inwards.
The Movement
Keeping your elbows very slightly bent (at 10°), raise the dumbbells out to the sides.
Raise them until your elbows and hands are level with your shoulders - i.e. parallel to the floor. Your palms should face the par. Hold momentarily.
Slowly return to the starting position, istingthe weight on the way back down.
Tips
Your litt1e finger should be higher than your thumb at the top of the movement, as if you were pouring water from a jug.
Do not swing the dumbbells out or lean back as you raise them. Keep your body very still.
Lead with your elbows rather than your hands.
Variations
Single arm
Lateral raises can be performed using one arm at a time. Hold on to an upright support with the other hand to help keep you steady. This allows you to concentrate fully on the movement and helps to prevent you swinging the dumbbells upwards.
Cable lateral raise
The movement can be performed using a low pulley machine. You will need to use a lighter weight but this keeps more continuous tension on the deltoids.
Seated lateral raise
You can perform the movement sitting on the end of a bench. This reduces the tendency to generate momentum by swinging your body and is, therefore, a stricter movement. You may need to use lighter dumbbells to complete the exercise in good form.
Other Exercises for your shoulders Workouts.
Dumbbell Press.
Upright Row.
Bent-over Lateral Raise.
Dumbbell Press
Target Muscles
Anterior and medial deltoids, upper pectomlis major.
Also used Triceps, Shoulder girdle muscles (trapezius, supraspinatus).
Starting Position
Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench.
Hold a pair of dumbbells, hands facing forwards, level with your shoulders.
The Movement
Press the dumbbells upwards and inwards until they almost touch over your head.
Straighten your arms but do not lock out
your elbows. Hold momentarily.
Lower the dumbbells slowly back to the
starting position.
Tips
Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back.
Hold your abdominal muscles taut to help stabilise your spine or, if you are using a very heavy weight, wear a weightlifting belt.
Lower the dumbbells until they touch your shoulders - don't shorten the movement
Anterior and medial deltoids, upper pectomlis major.
Also used Triceps, Shoulder girdle muscles (trapezius, supraspinatus).
Starting Position
Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench.
Hold a pair of dumbbells, hands facing forwards, level with your shoulders.
The Movement
Press the dumbbells upwards and inwards until they almost touch over your head.
Straighten your arms but do not lock out
your elbows. Hold momentarily.
Lower the dumbbells slowly back to the
starting position.
Tips
Keep your torso upright - don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back.
Hold your abdominal muscles taut to help stabilise your spine or, if you are using a very heavy weight, wear a weightlifting belt.
Lower the dumbbells until they touch your shoulders - don't shorten the movement
Cable Cross-over
Target Muscles
Pectoralis major (mid chest).
Also used Anterior deltoids.
Starting Position
Attach the handles to two overhead pulley machines.
Hold the handles, palms facing down, and
stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals.
Bend forwards slightly from the waist and maintain this position throughout the exercise.
The Movement
Draw the handles towards each other in an arcing motion, aiming for a point approximately 30 cm in front of your hips.
When the handles meet, squeeze your pectorals hard and hold for a count of two.
Slowly return the handles to the starting position.
Tips
Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement.
Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together.
You can vary the angle at which you pull the handles down to place emphasis on slightly different areas of the chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Pectoralis major (mid chest).
Also used Anterior deltoids.
Starting Position
Attach the handles to two overhead pulley machines.
Hold the handles, palms facing down, and
stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals.
Bend forwards slightly from the waist and maintain this position throughout the exercise.
The Movement
Draw the handles towards each other in an arcing motion, aiming for a point approximately 30 cm in front of your hips.
When the handles meet, squeeze your pectorals hard and hold for a count of two.
Slowly return the handles to the starting position.
Tips
Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement.
Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together.
You can vary the angle at which you pull the handles down to place emphasis on slightly different areas of the chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Saturday, July 24, 2010
Pec Dec Flye
Target Muscles
Pectoralis major (mid chest).
Also used Anterior deltoids, Pectoralis minor.
Starting Position
* Sit on the seat of the pec dec machine, ensuring your lower back is pressed against the back support and adjusting the seat height so that your elbows and shoulders are level with the bottom of the pads.
* Place your forearms against the pads. Check that your shoulders and elbows make a horizontal line.
The Movement
* Move the pads towards each other until they just touch in front of your chest.
* Hold for a count of two; then slowly return the pads to the starting position.
Tips
* Contract your pectorals hard at the mid point.
* Do not curl your shoulders forwards as you bring the pads together.
* Move the pads in a smooth arc - do not jerk the pads together as this reduces the work on the pectorals.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Cable Cross-over.
Pectoralis major (mid chest).
Also used Anterior deltoids, Pectoralis minor.
Starting Position
* Sit on the seat of the pec dec machine, ensuring your lower back is pressed against the back support and adjusting the seat height so that your elbows and shoulders are level with the bottom of the pads.
* Place your forearms against the pads. Check that your shoulders and elbows make a horizontal line.
The Movement
* Move the pads towards each other until they just touch in front of your chest.
* Hold for a count of two; then slowly return the pads to the starting position.
Tips
* Contract your pectorals hard at the mid point.
* Do not curl your shoulders forwards as you bring the pads together.
* Move the pads in a smooth arc - do not jerk the pads together as this reduces the work on the pectorals.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Cable Cross-over.
Dumbbell Flye
Target Muscles
Pectoralis major (mid chest).
Also used Anterior deltoids, Pectoralis minor.
Starting Position
* Lie on your back on a flat bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
* Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement
* Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
* When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips
* Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
* Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations
Incline flye
Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Pec Dec Flye.
Cable Cross-over.
Pectoralis major (mid chest).
Also used Anterior deltoids, Pectoralis minor.
Starting Position
* Lie on your back on a flat bench with your feet flat on the floor. If you have an excessive arch in your back, place your feet on a step so that your knees are bent at 90°.
* Hold a dumbbell in each hand and hold them above your chest with your arms extended and palms facing each other. Bend your arms very slightly.
The Movement
* Slowly lower the dumbbell out to your sides in a semi-circular arc. Keep your elbows locked in the slightly bent position throughout the range of motion.
* When your upper arms reach shoulder level and you feel a strong stretch in your shoulders, return the dumbbells to the starting position, following the same arc. Do not pause at the bottom of the movement.
Tips
* Maintain the slight bend in your elbows. Don't allow them to bend to 90° otherwise this turns the movement into a dumbbell press.
* Do not allow your upper arms to go much below shoulder level as this could place excessive stress on the shoulder joints and risk muscle or tendon tears.
Variations
Incline flye
Performing flyes on an incline bench set at 30-45° increases the stress placed on the upper chest and anterior deltoids. It is therefore particularly good for developing mass and thickness in the upper chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Pec Dec Flye.
Cable Cross-over.
Incline Dumbbell Bench Press
Target Muscles
Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.
Starting Position
* Sit on an incline bench, angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids).
* Pick up a dumbbell in each hand and place them on your thighs.
* Lie on the bench, at the same time bringing the dumbbells to shoulder level. Your palms should face forwards.
The Movement
* Press the dumbbells directly over your upper chest until your arms are fully extended. Hold for a count of two.
* Lower the weights slowly until they are by your shoulders. You should achieve a! maximal but comfortable stretch.
* Pause for a second before pressing them Upi agaIn.
Tips
* Press the dumbbells in a straight line, not back over your head.
* Do not set the angle of the bench too high otherwise the anterior deltoids will bel targeted and take much of the emphasisl away from the chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.
Starting Position
* Sit on an incline bench, angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids).
* Pick up a dumbbell in each hand and place them on your thighs.
* Lie on the bench, at the same time bringing the dumbbells to shoulder level. Your palms should face forwards.
The Movement
* Press the dumbbells directly over your upper chest until your arms are fully extended. Hold for a count of two.
* Lower the weights slowly until they are by your shoulders. You should achieve a! maximal but comfortable stretch.
* Pause for a second before pressing them Upi agaIn.
Tips
* Press the dumbbells in a straight line, not back over your head.
* Do not set the angle of the bench too high otherwise the anterior deltoids will bel targeted and take much of the emphasisl away from the chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
Incline Barbell Bench Press
Target Muscles
Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.
Starting Position
* Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
* Hold the bar with your hands shoulderwidth apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.
The Movement
* Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
* The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
* Push the bar back to the starting position.
Tips
* Do not arch your back as you push the bar upwards. This risks lower-back strain.
* Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition.
* The higher you place the bar on your chest, the greater the work placed on the anterior deltoids rather than the upper chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
Pectoralis major (upper chest).
Also used Anterior deltoids, Triceps, Pectoralis major.
Starting Position
* Lie on an incline bench angled at 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack.
* Hold the bar with your hands shoulderwidth apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.
The Movement
* Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
* The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
* Push the bar back to the starting position.
Tips
* Do not arch your back as you push the bar upwards. This risks lower-back strain.
* Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition.
* The higher you place the bar on your chest, the greater the work placed on the anterior deltoids rather than the upper chest.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Dumbbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
Dumbbell Bench Press
Target Muscles
Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.
Dumbbell exercise like dumbbell bench press develops the chest equally well as the barbell bench press but allows a slightly greater range of motion, thus stimulating greater development. It requires more involvement of the stabiliser muscles to balance and control the dumbbells so you will probably need to use less weight.
Starting Position
* Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench.
* Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders.
The Movement
* Slowly lower the dumbbells down to your armpit area.
* Hold the position for a count of two; then press the dumbbells back to the starting position.
Tips
* Keep your hips firmly on the bench throughout the movement.
* Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch.
* Keep the dumbbells over your chest area do not let them travel back towards your head.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.
Dumbbell exercise like dumbbell bench press develops the chest equally well as the barbell bench press but allows a slightly greater range of motion, thus stimulating greater development. It requires more involvement of the stabiliser muscles to balance and control the dumbbells so you will probably need to use less weight.
Starting Position
* Lie on your back on a flat or incline bench. If you have an excessive arch in your back, place your feet on the end of the bench.
* Hold a pair of dumbbells, with your palms facing forwards and your arms fully extended, positioned over your shoulders.
The Movement
* Slowly lower the dumbbells down to your armpit area.
* Hold the position for a count of two; then press the dumbbells back to the starting position.
Tips
* Keep your hips firmly on the bench throughout the movement.
* Lower the dumbbells as far as you can, aiming for a maximum but comfortable stretch.
* Keep the dumbbells over your chest area do not let them travel back towards your head.
Other exercises for your Chest Workouts.
Barbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
Barbell Bench Press
arget Muscles
Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.
Starting Position
* Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
* Hold the bar, with your hands just over shoulder-width apart, palms facing forwards.
* Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked).
The Movement
* Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two.
* Push the bar upwards in a slightly backwards arc so that it ends up over your shoulders.
Tips
* Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain.
* Do not arch your back as you push the bar upwards or you will reduce the amount of work done by the chest.
* Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition. Again, this reduces the amount of chest work and risks injury to the chest muscles.
* Keep your palms facing forwards and your wrists straight.
Variations
Wide grip
Using a grip one and a half times shoulderwidth apart places more emphasis on the pectorals (especially the outer part) and less on the triceps.
Narrow grip
Using a shoulder-width grip places more emphasis on the triceps and the inner pectorals.
Machine
The press may be performed on a Smith machine or a chest press machine. This has the advantage of being safer and not requiring a spotter to pass you the bar. However, you are locked into a fixed, vertical plane of movement that does not accommodate the natural arc of the movement so that there is therefore less of a contribution from the accessory muscles. As a result the muscles gain less stimulation compared with a free-weight bench press.
Other exercises for your Chest Workouts.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
Pectoralis major (mid chest).
Also used Anterior deltoids, Triceps.
Starting Position
* Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step.
* Hold the bar, with your hands just over shoulder-width apart, palms facing forwards.
* Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked).
The Movement
* Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two.
* Push the bar upwards in a slightly backwards arc so that it ends up over your shoulders.
Tips
* Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain.
* Do not arch your back as you push the bar upwards or you will reduce the amount of work done by the chest.
* Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition. Again, this reduces the amount of chest work and risks injury to the chest muscles.
* Keep your palms facing forwards and your wrists straight.
Variations
Wide grip
Using a grip one and a half times shoulderwidth apart places more emphasis on the pectorals (especially the outer part) and less on the triceps.
Narrow grip
Using a shoulder-width grip places more emphasis on the triceps and the inner pectorals.
Machine
The press may be performed on a Smith machine or a chest press machine. This has the advantage of being safer and not requiring a spotter to pass you the bar. However, you are locked into a fixed, vertical plane of movement that does not accommodate the natural arc of the movement so that there is therefore less of a contribution from the accessory muscles. As a result the muscles gain less stimulation compared with a free-weight bench press.
Other exercises for your Chest Workouts.
Dumbbell Bench Press.
Incline Barbell Bench Press.
Incline Dumbbell Bench Press.
Dumbbell Flye.
Pec Dec Flye.
Cable Cross-over.
One Leg Dumbbell Calf Raise Cheap Conference Calling
One Leg Dumbbell Calf Raise Targets Following Muscles:
Gastrocnemius, Soleus
This exercise is a good alternative to the calf raise if you do not have a calf raise machine.
Starting Position of One Leg Dumbbell Calf Raise
* Hold a dumbbell in your right hand with your arm hanging down by your side, palm facing your body.
* Place the ball of the right foot on the edge of a block or platform, allowing your heel to hang off the edge.
* Hold on to a suitable support with the other hand to steady yourself.
The Movements of One Leg Dumbbell Calf Raise
* Rise up as high as possible on the ball of
your foot.
* Hold the fully contracted position for a count of two; then slowly lower your heel down as far as it will go.
* Complete the desired number of repetitions; then repeat on the left leg.
Tips and Tricks for Performing One Leg Dumbbell Calf Raise
* Keep your exercising leg straight throughout the movement.
* Keep your body upright.
* Stretch your calf fully at the bottom of the movement - your heel should be lower than your toes.
* Keep the movement smooth and continuous.
Variations of One Leg Dumbbell Calf Raise
Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.
Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
Leg Press Machine Calf Press.
Dumbbell Shrug
Target Muscles
Trapezius(upper), Rhomboids, various other neck and shoulder girdle muscles.
Starting Position
* Stand with your feet hip-width apart.
* Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.
The Movement
* Raise your shoulders straight up towards
your ears, keeping your arms straight.
* Hold for a count of two; then lower the , dumbbells back to the starting position.
Tips
* Keep your arms straight throughout the movement.
* Lift and lower the dumbbells slowly and
deliberately - don't jerk them.
* As you lower the dumbbells, allow your shoulders to drop down as far as possible this stretches the trapezius and increases the range of motion.
* Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
* Use straps to improve your grip.
Variation
Barbell shrug
Shrugs may be performed with a barbell instead of dumbbells. Hold a barbell in front of or behind your thighs, keep your arms straight and move the bar up and down as described above.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Trapezius(upper), Rhomboids, various other neck and shoulder girdle muscles.
Starting Position
* Stand with your feet hip-width apart.
* Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.
The Movement
* Raise your shoulders straight up towards
your ears, keeping your arms straight.
* Hold for a count of two; then lower the , dumbbells back to the starting position.
Tips
* Keep your arms straight throughout the movement.
* Lift and lower the dumbbells slowly and
deliberately - don't jerk them.
* As you lower the dumbbells, allow your shoulders to drop down as far as possible this stretches the trapezius and increases the range of motion.
* Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
* Use straps to improve your grip.
Variation
Barbell shrug
Shrugs may be performed with a barbell instead of dumbbells. Hold a barbell in front of or behind your thighs, keep your arms straight and move the bar up and down as described above.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Straight-arm Pull-downs
Target Muscles
Lattisimus dorsi, Trapezius, Rhomboids, teres major and minor.
Starting Position
* Stand in front of a lat pull-down machine.
* Hold the bar with your arms extended, palms facing downwards.
* Pull down the bar to shoulder level.
The Movement
* Keeping your arms extended, pull the bar down until it just touches your upper thighs.
* Hold for a count of two; then slowly return
the bar to the starting position.
Tips
* Keep your wrists straight throughout the movement.
* Allow a very slight bend in the elbows
they should not be locked.
* Keep your body still and upright throughout the movement - you will need! to use your abdominal muscles to stabilise your torso.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Lattisimus dorsi, Trapezius, Rhomboids, teres major and minor.
Starting Position
* Stand in front of a lat pull-down machine.
* Hold the bar with your arms extended, palms facing downwards.
* Pull down the bar to shoulder level.
The Movement
* Keeping your arms extended, pull the bar down until it just touches your upper thighs.
* Hold for a count of two; then slowly return
the bar to the starting position.
Tips
* Keep your wrists straight throughout the movement.
* Allow a very slight bend in the elbows
they should not be locked.
* Keep your body still and upright throughout the movement - you will need! to use your abdominal muscles to stabilise your torso.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Bent-over Barbell Row
Target Muscles
Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Biceps, Fore-arms.
Starting Position
* Place the bar on the floor in front of you.
* Stand with your feet parallel and shoulderwidth apart.
* Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
* Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.
The Movement
* Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage.
* Hold this position for a count of one; then slowly lower the bar to the starting position.
Tips
* As you pull the bar up, squeeze your shoulderblades together and keep your elbows directly above your hands.
* Keep your back flat throughout the movement - do not round your back or you risk injury.
* Keep your torso still - it is tempting to move your torso upwards with the bar to generate momentum. This reduces the work on the back muscles and increases the risk of injury.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Biceps, Fore-arms.
Starting Position
* Place the bar on the floor in front of you.
* Stand with your feet parallel and shoulderwidth apart.
* Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.
* Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.
The Movement
* Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage.
* Hold this position for a count of one; then slowly lower the bar to the starting position.
Tips
* As you pull the bar up, squeeze your shoulderblades together and keep your elbows directly above your hands.
* Keep your back flat throughout the movement - do not round your back or you risk injury.
* Keep your torso still - it is tempting to move your torso upwards with the bar to generate momentum. This reduces the work on the back muscles and increases the risk of injury.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Seated Cable Row
Target Muscles
Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Erector spinae, Biceps, Fore-arms, Pectoralis major.
Starting Position
* Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
* Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
* Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement
* Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible.
* Hold for a count of two; then slowly return to the starting position, maintaining a nearupright position.
Tips
* To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
* Maintain a normal curve in your back - do not arch your back excessively.
* Keep your legs slightly bent and still throughout the movement.
* Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.
Variations
Straight bar
Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasises the posterior deltoids, rhomboids and mid-part of the trapezius.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Erector spinae, Biceps, Fore-arms, Pectoralis major.
Starting Position
* Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
* Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
* Pull back a little way until your torso is nearly upright and your arms are fully extended.
The Movement
* Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible.
* Hold for a count of two; then slowly return to the starting position, maintaining a nearupright position.
Tips
* To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
* Maintain a normal curve in your back - do not arch your back excessively.
* Keep your legs slightly bent and still throughout the movement.
* Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.
Variations
Straight bar
Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasises the posterior deltoids, rhomboids and mid-part of the trapezius.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
One-arm Row
Target Muscles
Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.
Also used Biceps, posterior deltoids.
Starting Position
* Hold a dumbbell in your right hand, palm facing your body.
* Bend forwards from the hips, placing your
left hand and knee on a bench to stabilise yourself. Your back should be flat and almost horizontal and your right arm fully extended.
The Movement
* Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body.
* Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended.
* After completing the required number of repetitions, perform the exercise with your left arm.
Tips
* Keep your lower back flat and still- do not
twist your trunk.
* Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.
Also used Biceps, posterior deltoids.
Starting Position
* Hold a dumbbell in your right hand, palm facing your body.
* Bend forwards from the hips, placing your
left hand and knee on a bench to stabilise yourself. Your back should be flat and almost horizontal and your right arm fully extended.
The Movement
* Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body.
* Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended.
* After completing the required number of repetitions, perform the exercise with your left arm.
Tips
* Keep your lower back flat and still- do not
twist your trunk.
* Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Chins(Pull-ups)
Target Muscles
Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.
Also used Biceps, posterior deltoids, fore arms.
This is a classic exercise for creating width and depth to the back. It is a difficult exercise when performed without assistance so it's best to perform it first in your back workout.
Starting Position
* Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.
* Your arms should be fully extended and your ankles crossed.
The Movement
* Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.
* Pause for a second or two; then slowly lower back to the starting position.
Tips
* Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.
* Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.
* Ensure your trunk and thighs maintain a straight line.
* Do not shorten the return phase of the movement - extend your arms fully.
Variations
Behind neck
This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.
Close grip
This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulderwidth apart.
Parallel grip
This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar.
Other Exercises for your Back Workouts.
Lat Pull-down.
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.
Also used Biceps, posterior deltoids, fore arms.
This is a classic exercise for creating width and depth to the back. It is a difficult exercise when performed without assistance so it's best to perform it first in your back workout.
Starting Position
* Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.
* Your arms should be fully extended and your ankles crossed.
The Movement
* Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.
* Pause for a second or two; then slowly lower back to the starting position.
Tips
* Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.
* Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.
* Ensure your trunk and thighs maintain a straight line.
* Do not shorten the return phase of the movement - extend your arms fully.
Variations
Behind neck
This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.
Close grip
This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulderwidth apart.
Parallel grip
This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar.
Other Exercises for your Back Workouts.
Lat Pull-down.
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Lat Pull-down Exercise
Lat Pull-down Targets Following Muscles:
Lattisimus dorsi, Rhomboids
Also used Biceps, Posterior deltoids, Fore-arms.
Starting Position of Lat Pull-down
* Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
* Sit on the seat, adjusting it so that your knees fit snugly under the roller pads. Your arms should be fully extended.
The Movements of Lat Pull-down
* Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
* Hold for a count of two; then slowly return to the starting position.
Lat Pull-down Technique and Tips
* Keep your trunk as still as possible - avoid swinging backwards.
* Focus on keeping your elbows directly under the bar and squeezing the shoulderblades together.
* Do not shorten the return phase of the
movement - extend your arms fully.
* Do not lean back too far.
* Use wrist straps to improve your grip when using heavy weights.
* Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.
Variations of Lat Pull-down
Close grip
This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip
This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.
Other Exercises for your Back Workouts.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
Lattisimus dorsi, Rhomboids
Also used Biceps, Posterior deltoids, Fore-arms.
Starting Position of Lat Pull-down
* Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
* Sit on the seat, adjusting it so that your knees fit snugly under the roller pads. Your arms should be fully extended.
The Movements of Lat Pull-down
* Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
* Hold for a count of two; then slowly return to the starting position.
Lat Pull-down Technique and Tips
* Keep your trunk as still as possible - avoid swinging backwards.
* Focus on keeping your elbows directly under the bar and squeezing the shoulderblades together.
* Do not shorten the return phase of the
movement - extend your arms fully.
* Do not lean back too far.
* Use wrist straps to improve your grip when using heavy weights.
* Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.
Variations of Lat Pull-down
Close grip
This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip
This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.
Other Exercises for your Back Workouts.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Dumbell Shrug.
Back Extention on the Floor.
Back Extention with Swiss Ball.
One Leg Dumbbell Calf Raise
One Leg Dumbbell Calf Raise Targets Following Muscles:
Gastrocnemius, Soleus
This exercise is a good alternative to the calf raise if you do not have a calf raise machine.
Starting Position of One Leg Dumbbell Calf Raise
* Hold a dumbbell in your right hand with your arm hanging down by your side, palm facing your body.
* Place the ball of the right foot on the edge of a block or platform, allowing your heel to hang off the edge.
* Hold on to a suitable support with the other hand to steady yourself.
The Movements of One Leg Dumbbell Calf Raise
* Rise up as high as possible on the ball of
your foot.
* Hold the fully contracted position for a count of two; then slowly lower your heel down as far as it will go.
* Complete the desired number of repetitions; then repeat on the left leg.
Tips and Tricks for Performing One Leg Dumbbell Calf Raise
* Keep your exercising leg straight throughout the movement.
* Keep your body upright.
* Stretch your calf fully at the bottom of the movement - your heel should be lower than your toes.
* Keep the movement smooth and continuous.
Variations of One Leg Dumbbell Calf Raise
Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.
Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
Leg Press Machine Calf Press.
Gastrocnemius, Soleus
This exercise is a good alternative to the calf raise if you do not have a calf raise machine.
Starting Position of One Leg Dumbbell Calf Raise
* Hold a dumbbell in your right hand with your arm hanging down by your side, palm facing your body.
* Place the ball of the right foot on the edge of a block or platform, allowing your heel to hang off the edge.
* Hold on to a suitable support with the other hand to steady yourself.
The Movements of One Leg Dumbbell Calf Raise
* Rise up as high as possible on the ball of
your foot.
* Hold the fully contracted position for a count of two; then slowly lower your heel down as far as it will go.
* Complete the desired number of repetitions; then repeat on the left leg.
Tips and Tricks for Performing One Leg Dumbbell Calf Raise
* Keep your exercising leg straight throughout the movement.
* Keep your body upright.
* Stretch your calf fully at the bottom of the movement - your heel should be lower than your toes.
* Keep the movement smooth and continuous.
Variations of One Leg Dumbbell Calf Raise
Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.
Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
Leg Press Machine Calf Press.
Machine Standing Calf Raise
Machine Standing Calf Raise Targets Following Muscles:
Gastrocnemius, Soleus
This is perhaps the best exercise for overall development of the calves.
Starting Position for Machine Standing Calf Raise
* Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders.
* Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge.
* Stand with your feet hip-width apart and
pointing directly ahead.
* Straighten your legs as you lift the selected
weight clear of the rest of the stack.
The Movements of Machine Standing Calf Raise
* Rise up on your toes as high as possible.
* Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.
Tips and Tricks for performing Machine Standing Calf Raise
* Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps.
* Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes.
* Do not bounce up from the bottom - keep
the movement smooth and continuous.
* Keep your body straight - do not hunch.
Variations of Machine Standing Calf Raise
Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.
Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.
Smith machine calf raise
Place your shoulders under the bar of a Smith machine and step on to a low platform or block with your heels hanging off the edge. Perform the calf raise as above.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Gastrocnemius, Soleus
This is perhaps the best exercise for overall development of the calves.
Starting Position for Machine Standing Calf Raise
* Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders.
* Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge.
* Stand with your feet hip-width apart and
pointing directly ahead.
* Straighten your legs as you lift the selected
weight clear of the rest of the stack.
The Movements of Machine Standing Calf Raise
* Rise up on your toes as high as possible.
* Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go.
Tips and Tricks for performing Machine Standing Calf Raise
* Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps.
* Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes.
* Do not bounce up from the bottom - keep
the movement smooth and continuous.
* Keep your body straight - do not hunch.
Variations of Machine Standing Calf Raise
Toes pointing out
Angling your feet outwards at 45° places more emphasis on the inner part of the calves.
Toes pointing in
Angling your feet inwards at 45° places more emphasis on the outer part of the calves.
Smith machine calf raise
Place your shoulders under the bar of a Smith machine and step on to a low platform or block with your heels hanging off the edge. Perform the calf raise as above.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Straight-leg Dead Lift
Straight Leg Dead Lift Targets Following Muscles:
Hamstrigs, glutes, Lower Back
This exercise is only suitable for advanced eight trainers as it requires a high degree of technical skill. Performed correctly, it can work the hamstrings even more effectively than the leg curl.
Starting Position of Straight Leg Dead Lift
* Grasp a barbell with your hands slightly wider than shoulder-width apart, using an overhand grip.
* Stand up straight, looking directly ahead.
The Movements of Straight Leg Dead Lift
* Keep your back flat and legs nearly straight.
* Bend forwards from the hips until your back is parallel to the ground. You should feel a stretch in your hamstrings and glutes. As you bend forwards, your hips
and glutes should move backwards and your body should be centred through your heels.
* At the bottom of the movement, do not allow the weight to touch the floor and don't round your back.
* Hold for a count of one then forcefully contract your glutes and hamstrings to raise your torso back into the erect starting position.
Tips, Tricks and the correct technique for performing Straight Leg Dead Lift
* Keep your back flat. Rounding your back
will increase the risk of injury.
* Do not lower the bar too far. The bar should be hanging at arms' length below you. Going below this point hyperflexes the spine, putting it in a vulnerable position and increasing injury risk to the lower back.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Hamstrigs, glutes, Lower Back
This exercise is only suitable for advanced eight trainers as it requires a high degree of technical skill. Performed correctly, it can work the hamstrings even more effectively than the leg curl.
Starting Position of Straight Leg Dead Lift
* Grasp a barbell with your hands slightly wider than shoulder-width apart, using an overhand grip.
* Stand up straight, looking directly ahead.
The Movements of Straight Leg Dead Lift
* Keep your back flat and legs nearly straight.
* Bend forwards from the hips until your back is parallel to the ground. You should feel a stretch in your hamstrings and glutes. As you bend forwards, your hips
and glutes should move backwards and your body should be centred through your heels.
* At the bottom of the movement, do not allow the weight to touch the floor and don't round your back.
* Hold for a count of one then forcefully contract your glutes and hamstrings to raise your torso back into the erect starting position.
Tips, Tricks and the correct technique for performing Straight Leg Dead Lift
* Keep your back flat. Rounding your back
will increase the risk of injury.
* Do not lower the bar too far. The bar should be hanging at arms' length below you. Going below this point hyperflexes the spine, putting it in a vulnerable position and increasing injury risk to the lower back.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Lying Leg Curl
Lying Leg Curl Targets Following muscles:
Hamstrings
Also used Gastrocnemius
Starting Position of Lying Leg Curl
* Lie face down on the leg curl machine and hook your heels under the roller pads. Adjust the machine if necessary so that your knees are just off the end of the bench and your thighs are fully supported.
* Hold on to the hand grips or the edge of the bench for support.
The Movements of Lying Leg Curl
* Bend your knees, bringing your heels towards your backside.
* Hold this fully contracted position for a count of two then slowly lower your heels back to the starting position.
Correct Technique and Tips for performing Lying Leg Curl
* Keep your hips and thighs in contact with the bench throughout the movement - do not allow your hips to rise.
* Control the movement on both the upwards and downwards phase - avoid kicking your heels back fast.
Variations of Lying Leg Curl
Toes pointed
Performing the movement with your toes pointed intensifies the work performed by the hamstrings.
Single leg curl
You can do leg curls with one leg at a time. This allows you to focus fully on each repetition.
Using a dumbbell
If you do not have access to a leg curl machine, you can improvise with a dumbbell. Position yourself as above on a bench. Bend your knees to 90° so the soles of your feet face the ceiling. Get your training partner to place a dumbbell securely between your feet so that the plates are parallel to the ceiling. Slowly straighten your legs until almost parallel to the floor and then curl them again, until your hamstrings are fully contracted. Repeat for the desired number of repetitions.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Hamstrings
Also used Gastrocnemius
Starting Position of Lying Leg Curl
* Lie face down on the leg curl machine and hook your heels under the roller pads. Adjust the machine if necessary so that your knees are just off the end of the bench and your thighs are fully supported.
* Hold on to the hand grips or the edge of the bench for support.
The Movements of Lying Leg Curl
* Bend your knees, bringing your heels towards your backside.
* Hold this fully contracted position for a count of two then slowly lower your heels back to the starting position.
Correct Technique and Tips for performing Lying Leg Curl
* Keep your hips and thighs in contact with the bench throughout the movement - do not allow your hips to rise.
* Control the movement on both the upwards and downwards phase - avoid kicking your heels back fast.
Variations of Lying Leg Curl
Toes pointed
Performing the movement with your toes pointed intensifies the work performed by the hamstrings.
Single leg curl
You can do leg curls with one leg at a time. This allows you to focus fully on each repetition.
Using a dumbbell
If you do not have access to a leg curl machine, you can improvise with a dumbbell. Position yourself as above on a bench. Bend your knees to 90° so the soles of your feet face the ceiling. Get your training partner to place a dumbbell securely between your feet so that the plates are parallel to the ceiling. Slowly straighten your legs until almost parallel to the floor and then curl them again, until your hamstrings are fully contracted. Repeat for the desired number of repetitions.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Reverse Lunge
Reverse Lunge Targets Following Muscles:
glutes, Hamstrings, Quadriceps.
Starting Position of Reverse Lunge
* Place a barbell across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
* Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.
The Movements of Reverse Lunge
* Drop your right leg behind your body, bending your left leg, lowering your hips and keeping your trunk upright.
* Lower yourself into a one-legged squat position on your left leg until your left thigh is parallel to the floor. Your left knee should be at an angle of 90°. Hold for a count of one.
* Push hard through your left leg, strongly contracting the glutes, quadriceps and hamstrings to return your right leg into position. Don't push through your right (back) leg.
* Complete the desired number of repetitions; then repeat with the left leg leading.
Reverse Lunge Exercise Technique and Tips
* Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards.
* Keep your body erect throughout the movement - do not lean forwards.
Variations of Reverse Lunge
Smith machine reverse lunge
Stand directly under the bar of the Smith machine so that it rests fairly low across your upper back while still allowing you to maintain an upright posture. Hold the bar and lift it from the rack, unlocking the safety catches. Perform the movement as above.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
glutes, Hamstrings, Quadriceps.
Starting Position of Reverse Lunge
* Place a barbell across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
* Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.
The Movements of Reverse Lunge
* Drop your right leg behind your body, bending your left leg, lowering your hips and keeping your trunk upright.
* Lower yourself into a one-legged squat position on your left leg until your left thigh is parallel to the floor. Your left knee should be at an angle of 90°. Hold for a count of one.
* Push hard through your left leg, strongly contracting the glutes, quadriceps and hamstrings to return your right leg into position. Don't push through your right (back) leg.
* Complete the desired number of repetitions; then repeat with the left leg leading.
Reverse Lunge Exercise Technique and Tips
* Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards.
* Keep your body erect throughout the movement - do not lean forwards.
Variations of Reverse Lunge
Smith machine reverse lunge
Stand directly under the bar of the Smith machine so that it rests fairly low across your upper back while still allowing you to maintain an upright posture. Hold the bar and lift it from the rack, unlocking the safety catches. Perform the movement as above.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Front Lunge(dumbbell or barbell)
Target Muscles
Quadriceps, Hamstrings, glutes
Starting position
* Place a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
* Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.
The Movement
* Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips.
* Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 10-15 cm above the floor. Hold for a count of one.
* Push hard with your right leg to return to the starting position.
* Complete the desired number of repetitions; then repeat with the left leg leading.
Tips
* Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee.
* Keep your body erect throughout the movement - do not lean forwards.
Variations
Step length
A shorter step forwards places more emphasis on the quadriceps and a larger step forward places more emphasis on the gluteal and hamstring muscles.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Quadriceps, Hamstrings, glutes
Starting position
* Place a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
* Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.
The Movement
* Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips.
* Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 10-15 cm above the floor. Hold for a count of one.
* Push hard with your right leg to return to the starting position.
* Complete the desired number of repetitions; then repeat with the left leg leading.
Tips
* Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee.
* Keep your body erect throughout the movement - do not lean forwards.
Variations
Step length
A shorter step forwards places more emphasis on the quadriceps and a larger step forward places more emphasis on the gluteal and hamstring muscles.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Leg Extention.
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Leg Extension Exercise with Leg Curls
Target Muscles
Quadriceps
This exercise helps to develop the front thigh muscles, particularly the teardrop muscles that hold the knee.
Starting Position of Leg Extention
* Sit on the leg extension machine, adjusting it so that the back of your thighs are fully supported on the seat.
* Hook your feet under the foot pads. The pads should rest on the lowest part of your shins, just above your ankles.
* Hold on to the sides of the seat or the handles on the sides of the machine to prevent your hips lifting as you perform the exercise.
The Movement during Leg Extention
* Straighten your legs to full extension, keeping your thighs and backside fully in contact with the bench.
* Hold this fully contracted position for a count of two; then slowly return to the starting point.
Leg Extention Training Tips
* Do not allow your hips to raise off the seat.
* Try to 'resist' the weight as you lower your legs back to the starting point - avoid letting the weight swing your legs back.
* Make sure you fully straighten the leg until the knees are locked do not perform partial movements.
* Avoid swinging/kicking your legs control the movement.
Variations og Leg Extention
One-leg Extension
You can do leg extensions with one leg at a time. This allows you to concentrate fully on each repetition.
Toes Outwards
Angling the feet slightly outwards places more emphasis on the vastus lateralis.
Toes Inwards
Angling the feet slightly inwards places more emphasis on the vastus medialis.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Quadriceps
This exercise helps to develop the front thigh muscles, particularly the teardrop muscles that hold the knee.
Starting Position of Leg Extention
* Sit on the leg extension machine, adjusting it so that the back of your thighs are fully supported on the seat.
* Hook your feet under the foot pads. The pads should rest on the lowest part of your shins, just above your ankles.
* Hold on to the sides of the seat or the handles on the sides of the machine to prevent your hips lifting as you perform the exercise.
The Movement during Leg Extention
* Straighten your legs to full extension, keeping your thighs and backside fully in contact with the bench.
* Hold this fully contracted position for a count of two; then slowly return to the starting point.
Leg Extention Training Tips
* Do not allow your hips to raise off the seat.
* Try to 'resist' the weight as you lower your legs back to the starting point - avoid letting the weight swing your legs back.
* Make sure you fully straighten the leg until the knees are locked do not perform partial movements.
* Avoid swinging/kicking your legs control the movement.
Variations og Leg Extention
One-leg Extension
You can do leg extensions with one leg at a time. This allows you to concentrate fully on each repetition.
Toes Outwards
Angling the feet slightly outwards places more emphasis on the vastus lateralis.
Toes Inwards
Angling the feet slightly inwards places more emphasis on the vastus medialis.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Press.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Leg Press Exercise
Leg Press Targets Following Muscles:
glutes, Quadriceps, Hamstrings.
Also a good strength and mass builder for the lower body, the leg press exercise is often preferred by those with weak lower-back muscles. There is little involvement of the stabiliser muscles and, paradoxically, may lead to urther weakening or imbalance of the deep muscles close to the spine and pelvis To reduce injury risk, keep your lower back flat on the support.
Starting Position of Leg Press
* Sit into the base of the leg press machine (seated, lying or incline) with your back firmly against the padding.
* Position your feet parallel and hip-width apart on the platform.
* Release the safety bars and extend your legs.
The Movements of Leg Press Exercise
* Slowly bend your legs and lower the platform in a controlled fashion until your knees almost touch your chest. Hold for a count of one.
* Return the platform to the starting position, pushing hard through your heels.
Training Tips for performing Leg Press
* Keep your back in full contact with the base; do not allow your lower spine to curl' up as you lower the platform.
* Keep your knees in line with your toes. . Do not 'snap out' or lock your knees as you straighten your legs back to the starting position.
* Make sure you do not bounce your knees off your chest.
Variations in Leg Press
Wide foot spacing.
Placing your feet shoulder-width apart with your toes angled outwards puts more emphasis on the inner thigh muscles and will therefore help to develop this part of the thigh.
Feet higher on platform.
Placing your feet higher on the platform SOt that your toes are almost off the edge puts more emphasis on the hamstrings and! glutes and will therefore help develop these! muscles.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
glutes, Quadriceps, Hamstrings.
Also a good strength and mass builder for the lower body, the leg press exercise is often preferred by those with weak lower-back muscles. There is little involvement of the stabiliser muscles and, paradoxically, may lead to urther weakening or imbalance of the deep muscles close to the spine and pelvis To reduce injury risk, keep your lower back flat on the support.
Starting Position of Leg Press
* Sit into the base of the leg press machine (seated, lying or incline) with your back firmly against the padding.
* Position your feet parallel and hip-width apart on the platform.
* Release the safety bars and extend your legs.
The Movements of Leg Press Exercise
* Slowly bend your legs and lower the platform in a controlled fashion until your knees almost touch your chest. Hold for a count of one.
* Return the platform to the starting position, pushing hard through your heels.
Training Tips for performing Leg Press
* Keep your back in full contact with the base; do not allow your lower spine to curl' up as you lower the platform.
* Keep your knees in line with your toes. . Do not 'snap out' or lock your knees as you straighten your legs back to the starting position.
* Make sure you do not bounce your knees off your chest.
Variations in Leg Press
Wide foot spacing.
Placing your feet shoulder-width apart with your toes angled outwards puts more emphasis on the inner thigh muscles and will therefore help to develop this part of the thigh.
Feet higher on platform.
Placing your feet higher on the platform SOt that your toes are almost off the edge puts more emphasis on the hamstrings and! glutes and will therefore help develop these! muscles.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Dead Lift.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Deadlift - Exercese technique and some training tips
Deadlift Targets Following Muscles:
glutes, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals.
Romanian Deadlift is a fundamental exercise for treasing overall mass, strength and power in both the the lower and upper body. Like squats, it a maximum stimulation movement.
Starting Position for performing Deadlift
* Stand in front of the barbell with your feet parallel and shoulder-width apart.
* Bend your legs until your hips and knees " are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor.
* Grasp the bar, with your hands just over shoulder-width apart, one overhand, the other under. This will facilitate better balance and keep the barbell in the same plane.
The Movement during Romanian Deadlift - The Deadlift technique
* Using the power of your legs and hips, and keeping your arms straight, lift the bar from the floor until your legs are straight. The bar should be against the upper part of your thighs. Hold for a count of one.
* Slowly return the bar to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forwards and over the bar.
Deadlift Training Tips
* Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards.
* Keep the bar as close as possible to your legs throughout the movement.
* Make sure your knees travel in line with your toes - do not allow them to travel inwards.
Variations of Deadlift
On a Block
Stand on a low, sturdy block or platform so that the bar is at the same level as your feet. This increases the range of motion and therefore it benefits your body more.
Romanian Deadlift
Setup for Romanian Deadlift:Stand and hold a barbell with a shoulder-with overhand grip. YOur feet should be hip-with apart toes pointed ahead, legs straight. Dont lock your knees.
Movement during Romanian Deadlit: Slide the bar down the front of your thighs by pressing your glutes back and hinging forward at the hips. Keep your spine in a neutral position until the bar is a few inches below your kneecaps (or whatever's comfortable). If you begin to round your back, you've gone too low.
Return to the start position by pressing your hips forward and squeezing your glutes.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg deadlift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
glutes, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals.
Romanian Deadlift is a fundamental exercise for treasing overall mass, strength and power in both the the lower and upper body. Like squats, it a maximum stimulation movement.
Starting Position for performing Deadlift
* Stand in front of the barbell with your feet parallel and shoulder-width apart.
* Bend your legs until your hips and knees " are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor.
* Grasp the bar, with your hands just over shoulder-width apart, one overhand, the other under. This will facilitate better balance and keep the barbell in the same plane.
The Movement during Romanian Deadlift - The Deadlift technique
* Using the power of your legs and hips, and keeping your arms straight, lift the bar from the floor until your legs are straight. The bar should be against the upper part of your thighs. Hold for a count of one.
* Slowly return the bar to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forwards and over the bar.
Deadlift Training Tips
* Keep your back straight - i.e. in its normal position - throughout the movement. Do not lean forwards.
* Keep the bar as close as possible to your legs throughout the movement.
* Make sure your knees travel in line with your toes - do not allow them to travel inwards.
Variations of Deadlift
On a Block
Stand on a low, sturdy block or platform so that the bar is at the same level as your feet. This increases the range of motion and therefore it benefits your body more.
Romanian Deadlift
Setup for Romanian Deadlift:Stand and hold a barbell with a shoulder-with overhand grip. YOur feet should be hip-with apart toes pointed ahead, legs straight. Dont lock your knees.
Movement during Romanian Deadlit: Slide the bar down the front of your thighs by pressing your glutes back and hinging forward at the hips. Keep your spine in a neutral position until the bar is a few inches below your kneecaps (or whatever's comfortable). If you begin to round your back, you've gone too low.
Return to the start position by pressing your hips forward and squeezing your glutes.
Other Exercises for your Legs, hips and glutes Workouts.
Barbell Squat.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg deadlift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
Barbell Squat
Barbell Squat Targets Following Muscles:
glutes, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors.
The squat is one of the most efficient exercises for increasing mass, strength and power in the lower body. It is a compound movement that involves many stabiliser muscles to complete the lift.
Starting Position of Barbell Squat
* Position the bar across the upper part of your back so it is resting on your trapezius muscles (not your neck).
* Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the rack, keep your shoulderblades together and chest up, and ensure there is a normal (stable) curve in your lower back.
* Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°.
The Movements of Barbell Squat
* Begin lowering by bending at the hips, then knees.
* Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one.
* From here, press the weight up, pushing hard through your feet and keeping your body erect as you return to the starting position.
Tips, Tricks and Correct Technique for performing Barbell Squat
* You should maintain the natural curve in
your back throughout the movement.
* If you lack ankle flexibility, it's better to work on your ankle flexibility to improve your range of movement rather than to use a board under your heels. This is potentially dangerous for the knees because it moves the knees forward over the feet and can actually reduce your flexibility.
* Breathe in as you lower the weight, allow ing your chest to expand and pulling your tummy button in towards the spine. Exhale as you push upwards.
* Keep your eyes fixed on a point in front of
you at about eye level.
* Make sure you do not bend forwards excessively or curve your back as this will stress your lower back and reduce the emphasis on your legs.
* Keep your hips under the bar as much as possible and your knees tracking over your toes as you rise.
* Do not rely on a weight belt unless you are using maximal weight or it could result in a weakening of the abdominal muscles. The abdominal wall should be drawn in towards the spine rather than pushing out against a belt when lifting.
Variations of Barbell Squat
Wider stance
Placing your feet just over shoulder-width apart (but not too far or you may lose stability) and taking the squat slightly deeper than parallel places more emphasis on the glutes on the upward part of the movement. Make sure you practise perfect form and control the squat - you will have to reduce the weight on the bar, since going deeper can put greater strain on the knees. You'll find this technique will not only increase your overall strength but also better shape your glutes!
Smith machine squats
Squats performed using a Smith machine; are less effective than barbell squats andj may increase injury risk when you are
not using a machine as it does not develop the stabiliser muscles. Since the bar travels in a straight line, this alters your natural movement, taking much of the emphasis away from your all-important stabilising muscles. If you must use a Smith machine, position your feet so that your heels are' directly under the bar.
Other Exercises for your Legs, hips and glutes Workouts.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
glutes, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors.
The squat is one of the most efficient exercises for increasing mass, strength and power in the lower body. It is a compound movement that involves many stabiliser muscles to complete the lift.
Starting Position of Barbell Squat
* Position the bar across the upper part of your back so it is resting on your trapezius muscles (not your neck).
* Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the rack, keep your shoulderblades together and chest up, and ensure there is a normal (stable) curve in your lower back.
* Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°.
The Movements of Barbell Squat
* Begin lowering by bending at the hips, then knees.
* Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one.
* From here, press the weight up, pushing hard through your feet and keeping your body erect as you return to the starting position.
Tips, Tricks and Correct Technique for performing Barbell Squat
* You should maintain the natural curve in
your back throughout the movement.
* If you lack ankle flexibility, it's better to work on your ankle flexibility to improve your range of movement rather than to use a board under your heels. This is potentially dangerous for the knees because it moves the knees forward over the feet and can actually reduce your flexibility.
* Breathe in as you lower the weight, allow ing your chest to expand and pulling your tummy button in towards the spine. Exhale as you push upwards.
* Keep your eyes fixed on a point in front of
you at about eye level.
* Make sure you do not bend forwards excessively or curve your back as this will stress your lower back and reduce the emphasis on your legs.
* Keep your hips under the bar as much as possible and your knees tracking over your toes as you rise.
* Do not rely on a weight belt unless you are using maximal weight or it could result in a weakening of the abdominal muscles. The abdominal wall should be drawn in towards the spine rather than pushing out against a belt when lifting.
Variations of Barbell Squat
Wider stance
Placing your feet just over shoulder-width apart (but not too far or you may lose stability) and taking the squat slightly deeper than parallel places more emphasis on the glutes on the upward part of the movement. Make sure you practise perfect form and control the squat - you will have to reduce the weight on the bar, since going deeper can put greater strain on the knees. You'll find this technique will not only increase your overall strength but also better shape your glutes!
Smith machine squats
Squats performed using a Smith machine; are less effective than barbell squats andj may increase injury risk when you are
not using a machine as it does not develop the stabiliser muscles. Since the bar travels in a straight line, this alters your natural movement, taking much of the emphasis away from your all-important stabilising muscles. If you must use a Smith machine, position your feet so that your heels are' directly under the bar.
Other Exercises for your Legs, hips and glutes Workouts.
Dead Lift.
Leg Press.
Leg Extention.
Front Lunge (dumbbell or barbell).
Reverse Lunge.
Lying Leg Curl.
Straight-leg Dead Lift.
Standing Calf Raise.
One-leg Dumbell Calf Raise.
Leg Press Machine Calf Press.
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