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.
Sunday, August 1, 2010
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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