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