Wednesday, October 23, 2019

Forward Arm Raise (Training with Free Weights)

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Forward Arm Raise (Training with Free Weights)

The Forward Arm Raise is another exercise that strengthens the muscles on your shoulders, especially the deltoids.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing the Forward Arm Raise, or any type of exercise for that matter. Learn how to do the Forward Arm Raise in this section:

STEP 1: Stand (with legs slightly bent and feet hip-width apart) or sit on a bench.

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STEP 2: Keep your left arm at your side and raise your right arm in front of you and at shoulder level. Alternately, bring your left arm up and your right arm down, and then your right arm up and your left arm down.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with Your own Body Weight, the important thing to do is to start realistically and keep at it – at all costs.

Arm or Biceps Curl (Training with Free Weights)

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Arm or Biceps Curl (Training with Free Weights)

The Biceps Curl is a very popular exercise which works on the biceps brachii muscles. These muscles are located on your upper arms. When you do this exercise with your palms facing the ceiling, it is called an Arm Curl or Biceps Curl. However, if you rotate your forearms in such a way that your thumbs are facing the ceiling, you call this exercise a Hammer Curl. This Free Weights exercise is called a Reverse Curl when you hold the weights with your palms down or facing the floor. Each variation you perform strengthens the biceps in a slightly different way. 

You can do the Biceps Curl in different ways using different pieces of Fitness Equipment. You can do this while standing or sitting on a bench. As for the equipment, you can use dumbbells, barbell, cables, or biceps machine. In this section, learn how to do the Biceps Curl with the use of dumbbells.

STEP 1: Stand with legs slightly bent and feet hip-width apart. Place your arms straight and close to your body.
STEP 2: Bend your elbows up to your chest. Straighten your arms and lower the weights to the starting position.

The number of repetitions (reps) and sets you should do will depend on both your strength and skill level. It is important that you use a weight that is heavy enough to perform the desired number of reps and sets for your skill level while using good form. Try to increase the weight you lift by 5 – 10% as you increase your Fitness level. Depending on your Fitness goals, you may maintain certain weight and reps rather than increase them to build more strength or muscle.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with Your own Body Weight, the important thing to do is to start realistically and keep at it – at all costs

Arm or Biceps Curl (Training with Free Weights)

0

The Biceps Curl is a very popular exercise which works on the biceps brachii muscles. These muscles are located on your upper arms. When you do this exercise with your palms facing the ceiling, it is called an Arm Curl or Biceps Curl. However, if you rotate your forearms in such a way that your thumbs are facing the ceiling, you call this exercise a Hammer Curl. This Free Weights exercise is called a Reverse Curl when you hold the weights with your palms down or facing the floor. Each variation you perform strengthens the biceps in a slightly different way.

You can do the Biceps Curl in different ways using different pieces of Fitness Equipment. You can do this while standing or sitting on a bench. As for the equipment, you can use dumbbells, barbell, cables, or biceps machine. In this section, learn how to do the Biceps Curl with the use of dumbbells.

STEP 1: Stand with legs slightly bent and feet hip-width apart. Place your arms straight and close to your body.

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STEP 2: Bend your elbows up to your chest. Straighten your arms and lower the weights to the starting position.

The number of repetitions (reps) and sets you should do will depend on both your strength and skill level. It is important that you use a weight that is heavy enough to perform the desired number of reps and sets for your skill level while using good form. Try to increase the weight you lift by 5 – 10% as you increase your Fitness level. Depending on your Fitness goals, you may maintain certain weight and reps rather than increase them to build more strength or muscle.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with Your own Body Weight, the important thing to do is to start realistically and keep at it – at all costs.

Rear Leg Lifts (Training with Your Own Body Weight)

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This type of resistance exercise makes use of your own body to create resistance. Fitness exercises that involve lifting your own body weight help improve your posture and strengthen and protect your skeletal system. One of these exercises is the Rear Leg Lift. This resistance exercise targets your hamstrings and gluteal muscles. The hamstrings are the muscles situated at the back of your thighs, while the gluteal muscles form the buttocks. Learn how to do the Rear Leg Lifts in this section:

STEP 1: Get down on all fours (on a mat or on the floor). To protect your back, rest your forearms on the floor by lowering your elbows.
STEP 2: Raise and lower your left leg but keep it straight behind you; elevate it no higher than your hips level. Bend your left knee, and raise and lower your leg with your foot flexed and the sole pointing to the ceiling. Repeat with the right leg.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs.

Fitness Exercises – Back Stretches

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The back takes in tension more than any other part of the body. During a fitness workout, the back muscles contract, further increasing the tension. Thus, it is necessary to stretch the back properly after exercise. What follows are the common back stretches. Keep in mind that these exercises also cut the risk of injury from strenuous exercise and lessens muscle soreness. For more detailed information about each fitness exercise, click on an exercise image or its heading.

Upper Back Stretch Upper Back Stretch
Your upper and lower back muscles consists of a large group of muscles that run from above your hips to your neck, arm, and shoulder areas. The main job of this muscle group is to help you with pulling and lifting loads. To stretch your upper back, follow the steps in this section.
Lower Back Stretch Lower Back Stretch
One of the most common spots of injury is the lower back. Injuries in this site usually result from muscular imbalance, weak or inflexible muscles, or poor posture. The Lower Back Stretch is a great way to exercise these areas.
Hyperextension of Back Hyperextension of Back

Back pain is a common ailment especially since the back takes in tension more than any other part of the body. Back pains can range from mild discomfort to pain that hinders you from working or participating in your favorite leisure activities. Preventing back pain before it strikes means you have to exercise it regularly.

Spine Rotation Spine Rotation
One of the major benefits of stretching is that it increases your flexibility. Full body stretching will help your muscles relax, help you to breath deeper, and help release all of that accumulated tension your body takes each day. The spine rotation is a great way to stretch it.
Cat Stretch Cat Stretch
This Fitness Exercise is designed to relax your lower back muscles and to relieve the spasm which causes pain in your lower lumbar region. Performing the cat stretch alone will ease your tired back and minor aches and pains caused by bad posture.

It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequences go to Fitness Exercises: Stretching Sequences