Successful Body Building
Sunday, December 25, 2016
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Sunday, June 22, 2014
Exercises Part 3
BODY-BUILDING EXERCISES SAFELY AND EFFECTIVELY
Dumbbell Hammer Curls
With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the full lift.
Keep your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower.
Incline Dumbbell Press
Squat on the edge of an incline bench set at about a 45-degree angle. Grab a dumbbell in each hand and place them on your thighs. One at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench.
Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift.
Barbell Squat
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction.
Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are alongside the floor. Press the weight up back to the starting position once you reach the bottom position.
Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.
Upright Barbell Row
Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down ahead of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body.
Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position.
Front Dumbbell Raise
Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked.
Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time.
Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.
Stiff Leg Barbell
Place a barbell on your shoulders. Keep your head up and your back completely straight.
Keep your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. One at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench.
Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction.
Stand upright and grasp a barbell with your hands about shoulder width apart.
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Saturday, June 21, 2014
Exercises Part Two
EXERCISES Cont'd.
One-Arm Dumbbell Row
Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be almost parallel and flat with the floor.
Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body.
Before starting, look straight ahead instead of at the floor so you can keep your back straight. Concentrate on pulling your elbow back as far as it can go.
After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Switch arms after one set.
Dumbbell Shrugs
Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides.
You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done holding a barbell.
Standing Calf Raises
This can be done with a specific machine found in a gym, or adapted for use without the machine. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor.
Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.
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Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor.
Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!
Your back should be almost parallel and flat with the floor.
Before starting, look straight ahead instead of at the floor so you can keep your back straight. Concentrate on pulling your elbow back as far as it can go. Push the small of your back down in the floor to isolate your abdominal muscles. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor.
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Friday, June 20, 2014
Body-Building Exercises Part One
EXERCISES
You may not be familiar with a few of the terminology used
in body building. Along the same line, you should know what certain exercises
are and the best ways to safely perform them. There are all kind of exercises
you can perform-- so many, in fact, space prevents us from listing all of them.
Learning the basics can be a great help.
Dumbbell Bench Press
Sit on the edge of a flat bench with the dumbbells resting
on your knees. In one smooth motion, roll onto your back and bring the
dumbbells up to a position above and slightly outside your shoulders. Your
palms should be facing forwards.
Bend your elbows at a ninety-degree angle with your upper
arms alongside the ground. Press the weights up over your chest in a triangular
motion until they meet above the centre line of your body. As you lift,
concentrate on keeping the weights balanced and under control. Follow the same
path downward.
Standing Military Press
Lock your hips and legs and keep your elbows in slightly
under the bar. Press the bar to arm's length over your head.
Lower the bell to your upper chest or your chin depending on
which is more comfortable for you. This exercise can also be performed with
dumbbells or seated on a weight bench.
Lying Tricep Push
Perch a flat bench holding a curl bar with an overhand grip.
Lie back to ensure that the top of your head is even with the end of the weight
bench. As you are lying back, extend your arms over your head so that the bar
is directly over your eyes. Keep your elbows tight and your upper arms
stationary throughout the exercise.
Slowly lower the bar until it almost touches your forehead.
Press the bar back up in a slow, sweeping arc-like motion.
Side Lateral Dumbbell Raise
Hold a dumbbell in each hand with your palms turned toward
your body. Keep your arms straight and lift the weights out and up to the sides
until they are slightly higher than shoulder level.
Keep your palms turned downward as you lift the dumbbells so
that your shoulders rather than your biceps do the work. Make sure you are
lifting the dumbbells up rather than swinging them up. Don't lean forward while
doing this either or you risk injury to your back.
Preacher Curls
This exercise is best done with a special preacher curl
bench, but you can do this without it with a little modification. Sit at the
end of the weight bench, and place something such as a firm pillow or a few
pillows under your armpits on your lap. Hold the curl bar in your hands with
palms facing upward. Don't hunch over the pillow, sit as straight as you can.
Using a shoulder width grip, grasp the bar in both hands.
Curl the bar upward in an arc.
Bring the bar up to your chin keeping in mind that the
resistance is greatest during the beginning of the lift. Lower the bar slowly
working the muscle on the way down as well. You can also do this with dumbbells
or work one arm at a time.
Seated Dumbbell Curl
Sit at the end of a bench with your feet firmly on the
floor. Keep your back straight and your head up. Start with the dumbbells at
arm's length with your palms facing in. Curl the weight up and twist your wrist
once they pass your thighs. Squeeze your biceps at the top and then slowly
lower the weight.
Do not swing the dumbbells down; lower them as you are
working those muscles! You can do this standing, but the seated position
prevents bad form.
Press the bar to arm's length over your head.
As you are lying back, extend your arms over your head so
that the bar is directly over your eyes. Keep your palms turned downward as you
lift the dumbbells so that your shoulders rather than your biceps do the work.
You can also do this with dumbbells or work one arm at a time.
Start with the dumbbells at arm's length with your palms
facing in.
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Tuesday, June 17, 2014
Body Building and Developing Muscle
Body
building is the process of developing muscle fibers through various
techniques. It is achieved through muscle conditioning, weight
training, increased caloric intake, and rest. Workouts are designed
to focus on certain muscle categories, and foods are consumed with
the intention to build the body’s metabolism and increase mass.
This
section will focus on weight training for body builders. Weight
training develops both strength as well as the size of skeletal
muscles. It uses the force of gravity to oppose the force generated
by muscles through contraction. Weight training uses a variety of
specialized equipment designed to target specific muscle groups and
movements.
Some
people refer to weight training as strength training. While they are
not exactly the same, they are both similar to each other. Strength
training focuses on increasing muscular strength and size. Weight
training is one type of strength training using weights as the
primary force to build muscle mass.
The
basic principles of weight training are pretty much the same as those
of strength training. It involves a manipulation of the numbers of
reps, sets, tempo, exercise types, and weight moved to cause desired
increases in strength, endurance, size, or shape.
The
specific combination of reps, sets, exercises, and weight depends
upon the desires of the body builder. Sets with fewer reps can be
performed with heavier weights but have a reduced impact on
endurance.
Equipment
used in weight training include barbells, dumbbells, pulleys, and
stacks in the form of weight machines or the body’s own weight as
in push-ups and chin-ups. Different weights will give different
types of resistance.
Weight
training also focuses on form performing the movements with the
appropriate muscle groups and not transferring the weight to
different body parts in order to move great weight. If you don’t
use good form in weight training, you risk muscle injury which could
hinder your progress.
Another
form of weight training is resistance training. Resistance training
involves the use of elastic or hydraulic resistance to contraction
rather than gravity. When your muscles are resisting a weight, the
overall tone of that muscle will grow over time.
If
you are a beginner at weight training, you should not just “jump
right in”. You need to build up your strength and over-working
your muscles can cause more harm than good. Some of your muscles
might be naturally stronger than others. Building up slowly allows
muscles to develop appropriate strengths relative to each other.
Most
gyms offer the services of a personal trainer that comes with the
membership fee. These trainers can suggest specific workouts for you
to begin with. If you want to undertake it yourself, we can make a
few suggestions on routines that can help you build muscle and get on
the way to a great body.
Next, we’ll define some common exercise for clarification.
--Max Cosgrove
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