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.

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

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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 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.

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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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