The barbell curl is a basic bicep exercise that helps increase the size of the muscles. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, keeping your knees slightly bent and abs drawn in tight. 2.) Grab a barbell with a shoulder width underhand (palms up) grip, lowering your arms down to your thighs fully and bending slightly at your elbows as this will be your starting position. 3.) Slowly raise the bar towards your upper chest, squeezing your muscles and isolating the biceps. 4.) Hold this position for a count and then return back to the starting position. Tips : 1.) Refrain from swinging your hips or back during this exercise.
This exercise of the bench press is a variation where the individual uses a narrow grip to put pressure on the triceps. Steps : 1.) Start off lying with your back flat on a bench with your feet flat on the floor in front of you. 2.) Grab the bar with a narrow grip keeping your hands close enough so that your thumbs are able to touch. 3.) Then lift the barbell off of the rack and hold it above your chest as this will be your starting position. 4.) Lower the barbell towards your chest, stopping so that the bar is close to touching you and hold for a second. 5.) Push the bar back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Prevent from bouncing the barbell off of your chest as that is performing the exercise incorrectly and could lead to injury.
Steps : 1.) Start off in a squat position with a weighted barbell rested upon your traps, keeping your chest up, head facing forward and your feet shoulder width apart. 2.) Slowly descend to the ground by bending your knees, without moving your hips backwards, and shifting them forward staying in position with your feet. 3.) Keep your body as upright as possible and squat all the way down keeping the weight on the front of your heels until your upper legs connect with the lower legs. 4.) Hold for a count then drive your weight up as you return back to the starting position. 5.) Repeat for as many reps and sets as desired.
The leg press exercise is a variation of leg press workouts which targets the external muscles of the legs by placing your feet closely together. Steps : 1.) Start off sitting on a leg press machine with your feet on the crosspiece about 6 inces apart with your toes pointed outward. 2.) Once in position, grab the handles on the sides of the machine, release the locks, slowly bend down at your knees and bring the weight as far as possible towards your chest. 3.) Hold for a count and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not lock your knees at the top as this can result in injury.
Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip. 2.) Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels. 3.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, lift up with your torso until the bar has reached your hips and your knees are fully extended. 5.) Repeat this exercise for as many repetitions as needed
The seated calf raise exercise is one of the simplest and most effective calf workouts. Steps : 1.) Start off sitting at a calf raise machine, putting the balls of your feet on the footpad and your thighs under the leg pad above your knees as this will be your starting position.. 2.) Unlock the bar and slowly raise your toes up as high as possible, feeling a stretch in your calf muscles. 3.) Once you reach the top position, hold for a count then return back to the start. 4.) Repeat for as many reps and sets as desired.
The decline crunch exercise allows you to keep your legs steady and isolate all of the ab muscles. Steps : 1.) Start off lying with your back flat on a decline bench and placing your feet securely under the foot rest pads as this will be your starting position. 2.) Then place your hands either across your chest or on either side of your head then lie back fully and slowly rise with your upper body, crunch your abdominals. 3.) Continue forward until you feel a tightening in your ab muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Use the full range of movement in this exercise for the optimal results.
Steps : 1.) Start off by grabbing onto a hanging grip or pull up bar, with a comfortable distance between your hands and a strong grip. 2.) Then slowly lift your knees in towards your chest until you feel tension on your lower abs. 3.) Hold this position for a few seconds then return back to the starting position and repeat for the desired reps and sets.
Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.
Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.