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CLICK
FOR THE BASIC MOVE |
bicep
curl |
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squat
quadriceps, thigh adductors, glutes and erectors |
1. This move
can be done with a barbell or dumbbells. 2. Make sure
when you start the move your feet are placed about hip
width apart and that your knees are bent slightly. 3.
If you are using a barbell make sure your hands aren't
too wide apart. 4. Keep your hands and wrists in a straight
line. Don't bend them. 5. Slowly bring the weight up.
Your hands should make it to your shoulders but no higher.
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bench
press
pectorals, deltoids, triceps |
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bent
over rows
laterals, upper back, biceps, brachialis, rear deltoids |
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shoulder
press
triceps, deltoids and trapezium |
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calf
raise
calf muscles and lower leg |
6.
Don't let your elbows come out too far in this exercise.
7. Lower the barbell slowly and with maximum control.
8. When they reach your lower sides again rest for a second,
and then slowly repeat the exercise. 9. It is possible
to do this move standing or seated with dumbbells. 10.
When seated make sure the back is supported at all times. |
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pull
down
laterals, upper back, pectorals, biceps, brachialis, forearms |
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bicep
curl
biceps, brachialis, forearms |
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abdominal
crunch
abdominal wall |