Arm Exercises : step 4 : Dumbbell Pronation

Dumbbell Pronation

Main Muscle : Forearms

Other Muscle : None

1. Lay on a flat bench and hold down the bench with one arm just above your head. Hold a dumbbell with your other arm just above the floor.

2. Pull the dumbbell upwards and bend your elbow about 90 degrees. Rotate the dumbbell wile pulling and keep your thumb turn up.

Arm Exercises : step 3 : Dumbbell Bicep Curl

Dumbbell Bicep Curl

Main Muscle : Biceps
Other Muscle : None

1. Stand straight up, try to get your head and your legs straight up. Hold your arms beside your body and put dumbbells in both your hands.

2. Curl one hand up, twisting your wrists on the way up and try do it at the same time. Keep your arms close to your body.Repeat it.

Arm Exercises : step 2 : Concentration Curls

Concentration Curls

Main Muscle : Biceps

Other Muscle : None

1. Sit on a bench and spread your legs apart into slightly wider that shoulder width to get a good stability. Hold a dumbbell in on hand with your palm facing forward and your arm resting to your leg. Use your leg only to remain position , do not press against your legs.

2. Slowly curl the dumbbell up while keeping the torso and upper arm locked. Squeeze the muscle at the top and then slowly return.

Arm Exercises : step 1 : Bench Dips

Bench Dips

Main Muscle : Triceps

Other Muscle : Chest, Shoulders

1. Suspend your body between 2 benches sitting on one bench with your feet on top of the other bench

2. Lower your body slowly to the floor by crossing one foot over ther other. Raise back slowly by straightening your arms.

Legs Exercises : step 4 : Standing Barbell Calf Raise

Standing Barbell Calf Raise

Main Muscle: Calves

Other Muscle: None

      1.     Use a fitness step for this exercise. Take a barbell and put the barbell in your neck. Stand on the step and position your toes and balls of feet on the block with arches and heels extending off and resting on the floor.

      2.       Raise your heels up as high as possible. Than lower your heels by bending your ankles until your calves are stretched. Repeat this. It is important that you keep your knees straight during this exercise or bend knees slightly during a stretch. Instead for the barbell you can use dumbbells , or use a smith machine.

you can follow next step from this blog......thank you H.B.bear

Legs Exercises : step 3 : Barbell lunge

Barbell Lunge

Main Muscle: Hamstrings

Other Muscle: Quadriceps, Calves, Glutes

      1.      Place a bar on your shoulders and upper back. Keep your chest up and look straight forward. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg from a right angle.

      2.       Slowly bend your knees while lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. First complete your set before switching your legs. Make sure your knee does NOT past your toes in the down position

you can follow next step from this blog only....thank you H.B.bear

Legs Exercises : step 2 : Barbell squat

 This is Advance Step from Beginner Step

Back Squat/Barbell Squat

Main Muscle: Thighs, Glutes

Other Muscle: Lower back, Abdominals, Calfs

      1.  Place a bar with a comfortable weight on your upper back. Keep your back straight and your head looking forward. Keep your feet shoulder – width apart.

      2. Lower your hips, until your upper legs are parallel to the floor. Push back up and repeat

Recommend : this step can help you to jump higher for basketball player

you can follow next step from this blog only .....Thank you H.B.bear

Legs Exercises : step 1 : Beginner squat

for Beginner or women that want to have beautiful legs

Beginner squat

Main Muscle: Quadriceps

Other Muscle: Calves

     1. Hold two dumbbells aside your body. Place your feet at shoulder width apart. Pull your shoulder blades back.

      2. Slowly bend your knees and lower your body. Hold when your thighs are parallel to the floor and return.

you can follow next step from this blog only....thank you H.B.bear

Chest Exercises : step 5 : Barbell Bench Press

Barbell Bench Press

Main Muscle: Chest
Other Muscle: Triceps, Shoulders


1. Lie on a flat bench and spread your legs at shoulder with to maintain stability. Hold the barbell above your body, again at shoulder width, then lower it to the middle of your chest. Without touching your chest.

2. Drive the barbell up again until your arms are straight and your elbows are almost locked. Aways lower the bar slowly and keep your back flat on the bench

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Chest Exercises : step 4 : incline dumbbell press

Incline Dumbbell Press

Main Muscle: Chest
Other Muscle: Triceps, Shoulders


1. Sit on incline bench at about 45 degrees with your back against the bench. Hold a dumbbell in each hand keeping your palms facing forward. Hold the dumbbells just above your upper chest holding your arms in about 90 degrees.

2. Press the dumbbells up until your elbows are almost straight. Slowly lower the weight again to the sides of your upper chest. Repeat.



Reccomend: you should have a bench and 2 dumbbells for do it

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Chest Exercises : step 3 : push-ups with feet elevated

You can do this step anywhere

Push-ups with feet elevated

Main Muscle : Chest
Other Muscle : Triceps, Shoulders


1. Place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms.Move your feet back, placing your toes on a stand that is 18 inches high. keep your legs straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body must remain straight througout the whole exercise. Keep your head and neck in line with your body so that your are looking down toward the floor.

2. Lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Push your body up away from the floor, straightening your arms, until you have returned to starting position.

thank you to follow my blog.....H.B. bear

Chest Exercises : step 2 : bent-arm dumbbell pullover

 Bent-Arm Dumbbell Pullover

Main Muscle: Chest
Other Muscle: Triceps, Shoulders, Lats


Lie on a bench, with your feet flat on the floor. Lower the dumbbell in a circular motion towards the floor. Go as low as you can without forcing any thing. Go back up using the same path. Keep your elbows in!! You can also use two dumbbells (one in each hand)



Reccomend: if you want to build your muscle .you should use heavy dumbbell.

thank you to follow my blog .... H.B. bear

Chest Exercises : step 1 : around the worlds

 Around the worlds

Main Muscle: Chest
Other Muscle: shoulders

1. Grab two dumbbells and lay on a bench. Hold the dumbbells face up towards the celling on your upper thighs while keeping your elbows slightly bent.

2. Move the barbells around as if you are drawing an angel in the snow. Let the dumbell touch each other behind your head.


Recommend: 15times/set and 3set/day for beginner or you do it harder

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Ab exercises : step 4 : flat bench lying raise

Step 4 can help you to decrease your fat from your abdomen

      

Flat Bench Lying Raise

Main Muscle : Abdominals

1. For exercising your lower abs : Lie flat on the floor or on a bench with your legs straigten. Position your hands under your butt with your palms down. Keep your legs straight and your knee locked

2.Raise your feet as vertically as possible. Return to start position but try not to touch the floor again. Place a light weight between your feet if you can.


Recommend : this step if you do it everday you can keep beutiful body ......

thank you for follow my blog .......H.B. bear

Ab exercises : step 3 : crunch-hands overhead

do you want to lost fat from your abdomen ?  if yes let's go!!!

Crunch-Hands Overhead

Main Muscle : abdominals


1. Start doing standard crunches. To make it harder, stretch your arm towards the ceiling . Keep your palms crossed.

2. Curl your upper body up and forward while keeping your shoulder blades just off the floor. Make sure you keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position!!!



Recommend : you can do it on your bed or floor and you do it 15 time/set and 3 set/day for beginner or higher for you want to get six pack

thank you to follow my blog ......H.B. bear

Ab exercises : step 2 : Bent-Knee Hip Raise

this step easy to workout for women because you can do it on bed or floor .

Bent-Knee Hip Raise

Main Muscle : Abdominals

1. Lay down on the floor or bed , Bend your knees at a 60 degree corner and keep your feet just off the floor. Keep your arms straight near your body.

2. Move your bend knees towards your chest and raise your hips of the floor. Hold it and than slowly return in to the starting position. if you find this easy than you can straigten your legs or wear ankle weights.




Recommend: you should do this step 15 time/1 set and 3 set/1day for beginner

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Ab exercises : step 1 : air bike

If you want to lost your fat from your abdomen. I recommend this step .

 AIR BIKE

Main  Muscle : Abdominals

1. Lay down and put your hands in the back of your head. Raise your legs so your thighs are perpendicular and your lower legs. And your lower legs are just above parallel to the floor.



2. Know we are going to move your body as you are riding a bike. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is important that you rotate your shoulder across and squeeze you abs, does not flap you elbow across your body.



recommend : you should do it 15 time/1 set and 3 set / 1 day For beginner. if you want to get six pack you should workout this step harder

thank you for read my post Good luck .......H.B. bear

Starting Workout Routines: For Women Who Don’t Normally Exercise

If you’ve decided to get fit in the new year then it’s important to know that not all workout routines for women are created equal. We all start at different fitness levels, so if you don’t normally exercise then you may find it harder to get into new routines. For the sake of your health and your motivation, follow these tips to make sure you go about things the right way.
Checking With Your Doctor
This isn’t always essential, but it could be a good idea to check with your doctor if you haven’t exercised in a long time. This is especially important if you have a chronic health condition or any symptoms that may interfere with physical activity.
Even if you are healthy, going for a physical assessment can help you know what level you’re at, and boost your determination to get started. Knowing how fit (or unfit!) you are before you start can be great motivation to continue, and a measure for your future success.
Getting The Right Workout Gear
If you’re about to start doing workout routines for women then you’re going to want to make sure you have comfortable clothing to work out in. There’s no need to spend a fortune, but you need to make sure that what you do have allows you to move freely. It’s especially important to invest in a good sports bra to protect the breasts, and some good training shoes that will help you to avoid problems with your joints and back.
How To Fit Exercise Into Your Daily Routine
Workout routines for women who don’t exercise may seem to take up a lot of time – time that you may not have – but the truth is that just about anyone can fit the exercise they need into their daily routine. All you need to do is make sure you get some aerobic activity for at least 10 minutes at a time, preferably a few times a day. This could even include walking to the store, climbing stairs, or doing the gardening.
Pushing Through The Obstacles
If you don’t normally exercise, then starting new workout routines can often present new challenges. For a start, you’ll find that exercise quickly tires you out. That’s ok – it’s better to exercise for short periods of time (maybe 10 minutes) and do it consistently until you build up. You may also find that your muscles ache, so compensate for this by working out different muscles every day and taking a couple of days off each week. Remember – if you start to feel any serious symptoms it’s important to see a doctor.

Workout routines for women who don’t normally exercise will be a challenge, but you can be flexible. Do what you need to do to keep yourself motivated. Every day you’ll find that you can push yourself a little further, and the rewards will soon start to outweigh the pain.

.If you want to change your body .you should start your workout for it now. 

        ARE YOU READY ?  

    EXERCISES FOR YOUR
 BODY AND YOUR HEALTHY

              LET'S GO!!!!!

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