Top 3 Best Abs Workout

Image
  1. Planks Begin in the plank position, face down with your forearms and toes on the floor. ... Engage your abdominal muscles, drawing your navel toward your spine. ... Hold this position for 10 seconds. ... 2. Sit-Ups Lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck. Curl your upper body all the way up toward your knees. 3. Crunches Lie down on your back. Bend your legs and stabilize your lower body. Cross your hands to opposite shoulders, or place them behind your ears without pulling on your neck. Lift your head and shoulder blades from the ground. ... Lower, returning to your starting point
Post a Comment

Top 3 Best Bicep Workout


 1. Hammer Curl

Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders. Your upper arms are stationary and the wrists are in line with the forearms.

Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing in, toward the midline of your body.

Lower the weights to return to the starting position.

2. Barbell Curl

The standing barbell curl is the cornerstone of many bicep building routines. Grasp a barbell or Olympic bar at around shoulder width apart using an underhand grip (palms facing up).

Stand straight up, feet together (you may be more comfortable putting one foot back for stability), back straight, and with your arms fully extended.

The bar should not be touching your body.

Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up.

Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.

Repeat for desired reps.

3. Chin-Up

Perform smooth reps.

The arms should be straight at the start of each rep but not a dead hang.

Keep your glutes and abdominals tight. This helps you stop swinging.

No half reps. When you can no longer get a full rep, the set is over.

Avoid extreme grips positions (super-narrow or super-wide). For chin-ups (palms facing you), try one hand space inside of a shoulder-width grip. For pull-ups (palms away from you), try one to two hand spaces outside of shoulder-width.

Vary your grip style to keep the joints healthy. Rotate between grip variations every couple of months (under-hand, over-hand, neutral). If one particular grip style feels uncomfortable, don’t do it.

Comments

Post a Comment

Popular posts from this blog

5 Side Effect of Anabolic Steroids

Image
 What is Anabolic Steroid??  Anabolic steroids are prescription-only medicines that are sometimes taken without medical advice to increase muscle mass and improve athletic performance. What Anabolic Steroids Do?? Anabolic steroids are a group of synthetic drugs. They copy the masculinising effects of the male sex hormone, testosterone. Anabolic steroids are often referred to as a 'performance and image enhancing drug'. Their use includes increasing sporting performance and outcomes. Who Use Anabolic Steroids?? Their use includes increasing sporting performance and outcomes. There are some legitimate medical uses for anabolic steroids. People who misuse anabolic steroids may include athletes, bodybuilders and people who feel they need to look muscular to feel good about themselves. Side Effects of Anabolic Steroids?? Baldness  Acne on Back and Chest Difficult Sleeping Testes Size were decreased  and  size was like peanut Aggression or Depression 
Read more

3 Tips To Increase Testosterone Naturally For Muscle Building

Image
  What is Testosterone  Testosterone is the primary male sex hormone and androgen in males. In humans, testosterone plays a key role in the development of male reproductive tissues such as testicles and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.  Symptoms of High  Testosterone  There are Some Symptoms of High Testosterone:- Big Adam Apple More Veins High Energy  More Muscle Mass More Semen Increase in Appetite Excessive Hairs on Body Acne on Back Anger Issues Tips to Increase Testosterone Naturally 1.   Exercise and Lift Weight  Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boost your testosterone levels. One 2015 study involving men with obesity found that increased physical activity was more beneficial than calorie restriction for increasing testosterone levels 2.  Stay Hydrate...
Read more

"10-Minute Full-Body Workout: Quick and Effective Exercises for Busy Days"

Image
  Introduction: In the busy lives we lead, squeezing time in for a workout can be a challenge, and while the idea of getting in a quick workout routine is intimidating to some, that doesn’t have to be the case. Even on your busiest days, fitting in a quick workout can make all the difference in your health and fitness. In this post, we will provide you with a ten-minute full-body routine for a workout that you can do anytime, anywhere, to help keep you on track with your fitness goals.  Warm-Up (2 minutes): Before jumping into your workout, let’s take two minutes to warm up your muscles. By warming up your muscles, you can help prevent injury and improve your performance. Spend your two minutes warming up with dynamic stretches including arm circles, leg swings, and torso twists to get your blood flowing and your joints loose.  Main Workout (8 minutes): For the main workout, we will perform compound exercises which target multiple muscle groups simultaneously, which is...
Read more