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