Archive for the 'BODY BUILDING' Category

You should practice exercise daily to make your muscles strong.

Among all exercises weight lifting is the exercise which will help to tone your muscles into perfect shape.

There are different types of lifts in the weight lifting exercise.

Deadlift is a weight lifting exercise in which the weight is lifted from the floor to the level of your hips and then lowered by the controlled effort to the floor.

It is one of the three gauges in power lifting and it is an excellent exercise for your overall body development.

You should do this exercise properly otherwise some body pains can occur to you.

The process of deadlift will be performed in the following way:

• You should buy a good pair of shoes and a good weight belt before starting deadlift.
• In this deadlift, you have to pull the weight from the floor by keeping your back straight in relation with your spine.
• You have to lift the weight up to your hips with your shoulders, legs and back straight. This position will keep pressure off the lower back and spinal chord muscles.

Squat is one type of power training exercise for your lower body.

It will enhance the power lifting process by giving essential movements in weight lifting.

These exercises will give more stress to your glutes, quadriceps and also involves your calves, hamstrings and lower back.

Squat exercises will be performed by bending your legs at the knees and hips and by lowering your chest between your legs.

While performing these exercises, you should always keep your chest straight. You will get severe pains at your back if you don’t keep your chest straight.

Various squats necessary for body building:

• Front squat: In this, the barbell will be held on the front of your body. This is used to increase the capacity of lifting heavy weights in weight lifting.
• Back squat: In this, the barbell will be held on your upper back.
• Dumbbell squat: In this, weight will be held vertically on your chest or above your head with your arms extended.
• Over head squat: In this, a barbell will be held over your head at full extension in wide arm grip.

The interesting muscle group present in your legs is calf muscle group.

There are two types of calf muscles in your legs: they are inner calf muscles and outer calf muscles. These calf muscles will be located below the knees.

Many of you neglect to perform exercises for calf muscles. These exercises are essential to make the muscle group present in your leg fit.

The fully developed calves are eye-catching and you can see the separation between your inner and outer muscles.

You use calf muscle to perform various activities in your daily life such as walking; jogging etc. You need to push them a little bit harder when you work them out.

That means you have to make your calf muscle harder so that it will grow in such a way that it will adapt new levels of work.

The exercises that are necessary to build strong calf muscle:

• Standing calf muscle raises
• Seated calf muscle raises
• Squats
• skipping
• Leg press machine

These are explained as follows:

Standing calf muscle raises:

• In this, you have to choose a flat base to stand.

There are many exercises for toning your muscles. Your muscles can be toned into perfect shape with various exercise equipments such as weight lifting rods, dumbbells, barbells etc.

Barbells are the solid iron rods which are used to tone your body in different areas such as biceps, fore-arms, shoulders, back, abdominal muscles, neck muscles etc.

Some exercises that you can perform with barbells are:

1. Two arm twists
2. Two arm push
3. One arm push
4. Abdominal lift

The exercises which are performed with barbells are explained as follows:

Two arm twists is also known as two arm curl. This exercise is used to tone biceps and fore-arms. In this method, you have to stand erect by keeping your legs 12 inches apart.

You have to grasp barbells with your hands. Now you have to raise them slowly up to your chest by keeping your elbows firmly at sides and lower them slowly.

Two arm push is also known as two arm press. This exercise is used to tone shoulders, back and arms. In this method, you have to grasp the barbells with your grip. You should keep your hands wide apart with shoulders.

Your muscles will be tightened with your regular activities. In order to loose your muscles, you should perform some stretching exercises.

Stretching exercises will make your muscles flexible and easy to work. Working with tightened muscles will lead to several muscle problems.

Hamstring stretch is one type of stretching exercises which will help you to stretch the muscles present in your body.

There are various types of stretches in hamstring stretch. You should perform these stretches in particular process, otherwise these stretches can lead to muscle pain (Common exercise workout mistakes).

Basically there are four hamstring stretches that will make your joints flexible. These four hamstring stretches are explained as follows:

Hamstring stretch in sitting position:

• In this exercise, you have to first sit on the floor by keeping your both legs straight.
• Now you have to extend your both arms in such a way that they should touch your feet by bending your waist.
• While doing this, you should keep your knees straight as far as possible.
• Hold in the position for 10 to 15 seconds.
• Now relax for some time and repeat the same exercise for 5 to 6 times.

Do you know how to attain killer abs? Attaining killer abs is about the work you put in for the results you want.

A killer ab workout is more than simple abdominal exercises. To attain killer abs with killer ab workout, there are three components.

Three components for killer ab workout:

Aerobic and cardio workouts: If you want six pack abs, you should get rid off the fat.

If you add aerobics and cardio workouts, you can burn calories at a greater level. In the beginning, you can start with walking and bike riding.

Diet: Diet is the key to attain required body. If you provide healthy diet to your body, your body will respond in the same way. Carbohydrates, protein, vitamins, minerals, fiber, and a bit of fat are necessary for your body to perform ab workouts.

For killer ab workouts, healthy lean diet is necessary as it metabolizes stored fat easily. Do not skip meals thinking that you will get the look you want.

Core strengthening: Core muscles include back, abs and legs. When you exercise core muscles, you will get stronger and burn more calories resulting in weight loss. The more you work, the more you burn calories.

Muscle fitness means having more powerful muscles which can lift heavy objects or muscles that work longer before becoming exhausted.

With muscle fitness, you gain muscular strength and endurance, get lean body mass, and can attain overall stability and balance.

Your blood sugar levels, body fat, body aches, fatigue and psychological stress are reduced with muscle fitness.

Achieving muscle fitness:

A resistance training program is used to increase muscle fitness.

The resistance training program includes basic muscle conditioning exercises such as leg lifts, and push ups, and weight training with free weights.

Leg lifts: This exercise is designed to strengthen the quadriceps muscles. Lie on your back and raise both the legs simultaneously above the ground and hold it for few seconds.

Push ups: Lie down with your face facing the ground and your hands and feet are touching the ground.

Lower your body by bending your arms until your chest nearly touches the floor. Wait for few seconds and raise your body until your arms are near straight. Pause for two seconds and repeat the exercise again.

There is no need to join the gym or to purchase expensive equipment.

A pair of dumbbells is enough to benefit from weight training. You can get into best shape by simply using dumbbells.

Dumbbells tell you what part of your body needs workout and what part of body is strong. Dumbbells force your muscles to work independently of each other.

Here are few dumbbell workouts you can perform in order to get strong and big muscles. There are different exercises for different areas of the body.

Dumbbell workouts

Concentration curls - Dumbbell workout for biceps: Sit on the one end of the exercise bench with a medium weight dumbbell in hand. The palm in which the dumbbell is present should face upwards. Other hand should be rested on the knee.

Now, slowly curl the dumbbell to the shoulder. Elbow should be raised to the top most position and the muscle should be cramped hard. In contract position, you should pause and slowly lower and repeat the procedure.

Lying dumbbell tricep extensions - dumbbell workout for triceps: Lie on flat bench with face up. In each hand, hold a dumbbell. The arms should be extended in such a way that they are perpendicular to the torso.

When using free weights, your muscles will be engaged as you lift and balance the weight.

Free weights provide overall muscular strength and power gain.

You can perform variety of exercises with free weights such as dumbbells.

Free weights can be used by anyone regardless of shape, size or strength.

If you are a beginner, light dumbbells are the best free weights for you.

As you improve and become stronger, you can use barbells. Free weights build stability and balance in a way machines cannot.

Here are some free weight exercises for you:

Bench press: This exercise can also be done with barbell. Bench press gives greater range of motion. This free weight exercise strengthens your triceps, pectorals and shoulders.

Sit down on bench with dumbbells resting on lower thigh. The weights should be kicked to the shoulder and you should lie back. The dumbbells should be positioned to the sides of upper chest with elbows under the dumbbells.

The dumbbells should be pressed up with elbows to the sides until your arms are extended. The weight should be lowered to the upper chest sides. Repeat the exercise.

All guys and girls desire for great muscle mass with big arms and chest along with six pack abs.

But, many of them think that only professional body builders can achieve that type of bodies.

You can also build muscle mass to look greater. It only requires hard work and right workout routine.

There are some fantastic exercises which help to build muscle mass and make others’ heads turn faster to your side.

Exercises to build muscle mass:

Chest workout! Your chest and shoulder muscles work with chest workouts. The equipment needed for this workout to build muscle mass is dumbbells and flat bench. Lie back on flat bench and hold two dumbbells of equal weight. Bend your elbows slightly and rest the dumbbells on your thighs.

The dumbbells should be moved in the form of arch from your thighs to just behind your head, until the dumbbells touch. The dumbbells should be returned back to thighs using reverse motion. Repeat the exercise.

Bicep workout! Bicep muscles work with bicep workouts. The equipment needed to execute the exercise to build muscle mass is flat bench, high pulley and straight bar attachment.