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

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

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