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.
Saturday, July 24, 2010
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.
Bodybuilding Exercise Addiction
The addiction means the compulsion or dependence on the typical habit. The term addiction is widely associated with drugs, alcohols, gambling or just anything of similar bad habits. There are some people who are literally addicted to exercises. For them the exercises are becoming compulsive to the extent like physically, psychologically and emotionally which perhaps is considered as vicious as drugs. However, like other addictions, the requirement to compulsive exercise is directed by the array of motivations. These could incorporate avoidance, temper treatment, aspiration for controlling and overall for surviving with life.
Though exercise addiction is scarce but may escalate along with changes in the exercise patterns, especially as exercise is ethnically accepted or even admired. It is commonly believed that exercise addiction is correlated to the eating disarray anorexia nervosa, which does affect to hardly 1 percent of the population. The typical feelings of exercising of course intervenes major features of the routine life. Irrespective of kind, any addiction is considered to be progressive. Moreover, exercise can turn the organizing principle in anybody's life at the cost of non-exercise activities or relationships, family or work etc. Even there may the intensifying expectation or obsession as well as the progressive need to generate the exercise opportunities.
Exercise addiction could cause various symptoms such as: the decreasing efficacy of behavioral attitude, depression, anxiety, social or emotional loneliness, and disturbed sleep habits etc. Besides this, the addicted person would progressively become deceitful, cynical or suspicious and mysterious in practicing or increasing the exercise opportunities. Also it is found that the exercise addict would diminish and substantiate to safeguard what is progressively becoming pathological behavior. The vicious circle of addiction states that while trying to deal with such problems, the person would more aggressively and decisively engage in addictive behavior. From the addict's viewpoint, it could seem impossible to arrest such vicious circle without any help. Chronic exercise addiction could however be relentlessly unbearable condition evaluating clinical interference or even hospitalization in some typical cases.
The individuals who have been affected or addicted to exercising are generally distinguished by their compulsive exercise behaviors, excessive participation in exercise as well as presence of the activity disorder which means they exercise at an interval, intensity and frequency in excess than necessary for any sport. The inflexible schedule of powerful exercise is sustained in association with strong feelings of guiltiness when such exercise schedule or routine is dishonored. The exercise addicts willingly dislike skipping their exercising routines, but by chance they even skip the schedule, they would overdo their exercise during their next routine after such skip. It is also most common that the exercise addicts may bunk their schools, avoid or miss out the social occasions for their exercise workouts.
The severity of the addiction can also rich so high that even in case of any illness or in the state of tiredness, they don't wish to skip their exercise routine and maintain the detailed journal of their workouts. Besides this, the exercise addiction can even lead to disordered eating behaviors too.
Though exercise addiction is scarce but may escalate along with changes in the exercise patterns, especially as exercise is ethnically accepted or even admired. It is commonly believed that exercise addiction is correlated to the eating disarray anorexia nervosa, which does affect to hardly 1 percent of the population. The typical feelings of exercising of course intervenes major features of the routine life. Irrespective of kind, any addiction is considered to be progressive. Moreover, exercise can turn the organizing principle in anybody's life at the cost of non-exercise activities or relationships, family or work etc. Even there may the intensifying expectation or obsession as well as the progressive need to generate the exercise opportunities.
Exercise addiction could cause various symptoms such as: the decreasing efficacy of behavioral attitude, depression, anxiety, social or emotional loneliness, and disturbed sleep habits etc. Besides this, the addicted person would progressively become deceitful, cynical or suspicious and mysterious in practicing or increasing the exercise opportunities. Also it is found that the exercise addict would diminish and substantiate to safeguard what is progressively becoming pathological behavior. The vicious circle of addiction states that while trying to deal with such problems, the person would more aggressively and decisively engage in addictive behavior. From the addict's viewpoint, it could seem impossible to arrest such vicious circle without any help. Chronic exercise addiction could however be relentlessly unbearable condition evaluating clinical interference or even hospitalization in some typical cases.
The individuals who have been affected or addicted to exercising are generally distinguished by their compulsive exercise behaviors, excessive participation in exercise as well as presence of the activity disorder which means they exercise at an interval, intensity and frequency in excess than necessary for any sport. The inflexible schedule of powerful exercise is sustained in association with strong feelings of guiltiness when such exercise schedule or routine is dishonored. The exercise addicts willingly dislike skipping their exercising routines, but by chance they even skip the schedule, they would overdo their exercise during their next routine after such skip. It is also most common that the exercise addicts may bunk their schools, avoid or miss out the social occasions for their exercise workouts.
The severity of the addiction can also rich so high that even in case of any illness or in the state of tiredness, they don't wish to skip their exercise routine and maintain the detailed journal of their workouts. Besides this, the exercise addiction can even lead to disordered eating behaviors too.
Bodybuilding Routine
The body building routines are as diverse as the body builders themselves who have designed them. The ideal body building routines are meant for attaining the targeted results within the shortest time frame. Generally the people look for the optimal outcomes through minimal amount of efforts; hence the body building routines that utilize the superior training systems are more in demand. So far body building routines are concerned it does not work equally for all the body builders. In fact every body builder performs different exercises for different number of repetitions involving various weights to shape, tone or build up the different parts of there bodies. There are body builders found to be consistently fine tuning their body building routines through trials and errors or success and failures. As the successful body building routines develop the desired body areas of the body builders, their other areas indicates attention of keeping there whole bodies properly balanced.
Though any body building routine found to be working remarkably well for three months, it exhibits increased chances of your having to start fluctuating it sooner or later, doing what you require for maintaining the desired results and adding or discarding several exercises for shaping and building up the other parts of your body. In spite of the current condition of your body building routine would definitely benefit with the help of suitable body building nutrition. However, one should remember that no body building routine is required to be done for more than seventy five minutes per sitting or for total number of sessions not exceeding five per week. It is highly recommended that no body builder should ever dare over doing the body building routines than suggested as the human body just cannot do more workouts than specified. Non adherence to this suggestion may lead the body builder to some serious sort of consequences involving extended convalescence period.
The body building routines denotes the exercises, the number of sets, and number of repetitions to be done for each muscle. For instance, 3 sets of flat bench press, 3 sets of the slant bench press and 2 sets of flat bench dumb bell flays exhibits one of the various chest weight lifting body building workout routines. The workout split is the term designated to how the body building workouts are split, like what muscles you work on which day of the week. For instance, working out for biceps back and legs on Mondays, doing triceps shoulders and chest on Thursdays is considered to be the workout splits for the body building routines.
There are various exercises for each of the muscles and different ways of splitting them up for making routine out of them. The most effectual muscle building exercises for each muscle could be performed as follows -
Chest - flat bench press, slant bench press, flat bench dumb bells flays, slant dumb bells flays.
For the back exercise - dead lift, lat pull down or weighted pull ups, seated cable row, bent-over barbell row, and bent-over 1 arm dumb bell row.
For the biceps - standing barbell curls, preacher curls with dumb bells or barbells, seated or standing dumb bell curls.
For triceps - press down, dips, French press. For legs - squats and calve raises.
For shoulders - seated or standing military press with dumb bells or barbells, lateral raises and shrugs.
Abs - these are the vital muscles and require to be worked.
Though any body building routine found to be working remarkably well for three months, it exhibits increased chances of your having to start fluctuating it sooner or later, doing what you require for maintaining the desired results and adding or discarding several exercises for shaping and building up the other parts of your body. In spite of the current condition of your body building routine would definitely benefit with the help of suitable body building nutrition. However, one should remember that no body building routine is required to be done for more than seventy five minutes per sitting or for total number of sessions not exceeding five per week. It is highly recommended that no body builder should ever dare over doing the body building routines than suggested as the human body just cannot do more workouts than specified. Non adherence to this suggestion may lead the body builder to some serious sort of consequences involving extended convalescence period.
The body building routines denotes the exercises, the number of sets, and number of repetitions to be done for each muscle. For instance, 3 sets of flat bench press, 3 sets of the slant bench press and 2 sets of flat bench dumb bell flays exhibits one of the various chest weight lifting body building workout routines. The workout split is the term designated to how the body building workouts are split, like what muscles you work on which day of the week. For instance, working out for biceps back and legs on Mondays, doing triceps shoulders and chest on Thursdays is considered to be the workout splits for the body building routines.
There are various exercises for each of the muscles and different ways of splitting them up for making routine out of them. The most effectual muscle building exercises for each muscle could be performed as follows -
Chest - flat bench press, slant bench press, flat bench dumb bells flays, slant dumb bells flays.
For the back exercise - dead lift, lat pull down or weighted pull ups, seated cable row, bent-over barbell row, and bent-over 1 arm dumb bell row.
For the biceps - standing barbell curls, preacher curls with dumb bells or barbells, seated or standing dumb bell curls.
For triceps - press down, dips, French press. For legs - squats and calve raises.
For shoulders - seated or standing military press with dumb bells or barbells, lateral raises and shrugs.
Abs - these are the vital muscles and require to be worked.
Bodybuilding Exercise
Do a Proper Warm Up before starting a Bodybuilding Program
It is important to warm up before beginning your bodybuilding program for two main reasons:
* It reduces the chances of injury.
* It will improve your performance.
Here are a few quick reminders of why you should do this.
Muscles respond better to exercise if they are properly prepared for the coming workload. Warming up increases blood flow to the muscles and lubricates the joints because the fluid surrounding them becomes less viscous so the joint can move more smoothly and efficiently. At rest, muscles receive only about 15% of your total blood supply, but during exercise the requirement for fuel and oxygen sharply increases and they may need up to 80% of the total blood flow to meet the demand. Obviously, it takes time to re-route the blood, and this cannot be achieved efficiently if you omit the warm-up and start exercising vigorously.
Warming up also improves the elasticity of the muscles, enabling them to work harder, more efficiently and for longer before they fatigue, as well as allowing nerve impulses to be transmitted faster.
Finally, warming up also prepares you mentally for the work ahead; it increases your arousal level and motivation. Performing one or two warm-up sets with light weights acts as a mental rehearsal and means that you can perform your subsequent heavier sets more effectively.
Warm-up components
The time taken on this part of your workout depends to a large extent on the temperature of your surroundings - the cooler the environment, the longer it will take to raise your body temperature. Your warm-up should include the following three components.
* An aerobic activity that raises your body temperature and leaves you mildly sweating. This should be performed for 5-10 minutes and be continuous and rhythmic in nature - for example, stationary cycling, treadmill walking, gentle jogging, stepping or rowing.
* Mobilization of the major joints. This could include movements such as arm circles, knee bends and shoulder circles which take the joints through their full range of movement. These are not stretching exercises as they are continuous and do not increase the range of movement.
* Warm-up sets with light weights and high repetitions. Never embark on your working sets straightaway because your muscles won't be properly warmed up and you there are chances of injury. Start with 1-2 sets using very light weights (around 40-50% one-rep max), for 15-20 repetitions to warm up the target muscles, ligaments and joints, and to rehearse the action to be performed.
For more information on warming up and some exercises for warming up go to our warm-up section.
To Stretch or Not to Stretch?
For years it was thought that stretching before strenuous activity would help prepare the muscles for exercise and reduce the risk of injury. However, more recent research suggests that stretching before you start training is unlikely to benefit your performance and may even be detrimental. Ironically, strength is lower following pre-exercise stretching compared with no stretching at all. In addition pre-exercise stretching will not prevent post exercise soreness or tenderness. It is now believed that stretching is best kept to a minimum prior to strength and power training. An active warm up(such as treadmill, exercise bike, steppers), followed by 1-2 warm up sets with light weights, is more effective. For example before performing bench presses, do one or two warm-up sets with a light weight that you can comfortably manage for at least 15 repetitions.
Bodybuilding Exercises
Here are different exercises for almost all the parts of your body.
Exercise for Legs, Hips and glutes.
Exercise for Back.
Exercise for Chest.
Exercise for Shoulders.
Exercise for Arms.
Exercise for Abdominals.
Stretching for Strength Training.
Top 10 Tips to Well Define Triceps
It is important to warm up before beginning your bodybuilding program for two main reasons:
* It reduces the chances of injury.
* It will improve your performance.
Here are a few quick reminders of why you should do this.
Muscles respond better to exercise if they are properly prepared for the coming workload. Warming up increases blood flow to the muscles and lubricates the joints because the fluid surrounding them becomes less viscous so the joint can move more smoothly and efficiently. At rest, muscles receive only about 15% of your total blood supply, but during exercise the requirement for fuel and oxygen sharply increases and they may need up to 80% of the total blood flow to meet the demand. Obviously, it takes time to re-route the blood, and this cannot be achieved efficiently if you omit the warm-up and start exercising vigorously.
Warming up also improves the elasticity of the muscles, enabling them to work harder, more efficiently and for longer before they fatigue, as well as allowing nerve impulses to be transmitted faster.
Finally, warming up also prepares you mentally for the work ahead; it increases your arousal level and motivation. Performing one or two warm-up sets with light weights acts as a mental rehearsal and means that you can perform your subsequent heavier sets more effectively.
Warm-up components
The time taken on this part of your workout depends to a large extent on the temperature of your surroundings - the cooler the environment, the longer it will take to raise your body temperature. Your warm-up should include the following three components.
* An aerobic activity that raises your body temperature and leaves you mildly sweating. This should be performed for 5-10 minutes and be continuous and rhythmic in nature - for example, stationary cycling, treadmill walking, gentle jogging, stepping or rowing.
* Mobilization of the major joints. This could include movements such as arm circles, knee bends and shoulder circles which take the joints through their full range of movement. These are not stretching exercises as they are continuous and do not increase the range of movement.
* Warm-up sets with light weights and high repetitions. Never embark on your working sets straightaway because your muscles won't be properly warmed up and you there are chances of injury. Start with 1-2 sets using very light weights (around 40-50% one-rep max), for 15-20 repetitions to warm up the target muscles, ligaments and joints, and to rehearse the action to be performed.
For more information on warming up and some exercises for warming up go to our warm-up section.
To Stretch or Not to Stretch?
For years it was thought that stretching before strenuous activity would help prepare the muscles for exercise and reduce the risk of injury. However, more recent research suggests that stretching before you start training is unlikely to benefit your performance and may even be detrimental. Ironically, strength is lower following pre-exercise stretching compared with no stretching at all. In addition pre-exercise stretching will not prevent post exercise soreness or tenderness. It is now believed that stretching is best kept to a minimum prior to strength and power training. An active warm up(such as treadmill, exercise bike, steppers), followed by 1-2 warm up sets with light weights, is more effective. For example before performing bench presses, do one or two warm-up sets with a light weight that you can comfortably manage for at least 15 repetitions.
Bodybuilding Exercises
Here are different exercises for almost all the parts of your body.
Exercise for Legs, Hips and glutes.
Exercise for Back.
Exercise for Chest.
Exercise for Shoulders.
Exercise for Arms.
Exercise for Abdominals.
Stretching for Strength Training.
Top 10 Tips to Well Define Triceps
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).
Information, Facts and Great Tips on Bodybuilding, Exercise, Workouts, Supplements, Weight Lifting and Fat Burning
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You will find here all loosing weight, mass gaining, weight lifting and body building products with the finest ingredients. There are also many tips on weight lifting, bodybuilding, fat burning, gaining weight, losing weight and much more..Plus there are really cool special offers just for you on almost all the items. Plus there are also many exercises for almost every body part and many useful supplements like creatine, glutamine, caffeine, andro supplements, CLA, HMB and many other.
We have also just now added our injury section too to provide you tips on how to cure different injuries, their symptoms, what prevention tips you can take against them and much more..
It’s never too late and never the wrong time to start exercising. Or, maybe you already exercise, but need some advice or upgrading regarding your health & fitness equipment. Home fitness machines are a way of exercising that comes with the convenience of being right at home!
Working out at home has become popular in recent years and health & fitness equipment and home fitness machines continue to be a common mode of exercise. Convenient, safe, and effective, home gyms are very practical.
You will find here all loosing weight, mass gaining, weight lifting and body building products with the finest ingredients. There are also many tips on weight lifting, bodybuilding, fat burning, gaining weight, losing weight and much more..Plus there are really cool special offers just for you on almost all the items. Plus there are also many exercises for almost every body part and many useful supplements like creatine, glutamine, caffeine, andro supplements, CLA, HMB and many other.
We have also just now added our injury section too to provide you tips on how to cure different injuries, their symptoms, what prevention tips you can take against them and much more..
It’s never too late and never the wrong time to start exercising. Or, maybe you already exercise, but need some advice or upgrading regarding your health & fitness equipment. Home fitness machines are a way of exercising that comes with the convenience of being right at home!
Working out at home has become popular in recent years and health & fitness equipment and home fitness machines continue to be a common mode of exercise. Convenient, safe, and effective, home gyms are very practical.
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