Exercise Guide

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High Intensity Interval Training

HIIT (High Intensity Interval Training) cardio will get you maximum benefits in minimum time. It's simple, doesn't require any equipment or other resources, and doesn't require any special training or practice.

The Leg Press is a simply but effective exercise. It's important to keep the small of your back against the pad, DO NOT round your back as the sled comes down. Focus on pushing the weight with your heels, not your toes, and drive your lower back into the pad as you power the sled up. It's also important to keep your knees (and legs) parallel to each other. Do not let your knees move out to the sides, always keep them the same distance apart.

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Traps Workout At Home

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Dumbbell Shrugs work your traps beautifully. They can also be performed with a bar. The movement is simple and the range of motion is short. DO NOT roll your shoulders as you raise the weight. Raise and lower the weight in a straight line, squeezing your traps as hard as possible at the top.

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Workout For Beginners

Bodyweight Workout

Physical Fitness

Triceps dips are a great exercise you do almost anywhere you can find a bench or chair or other such surface. There are countless variations of dips from keeping your feet flat on the floor to raising them up on a bench or stability ball. Your body weight provides great resistance and you can grab some extra weight as you get stronger. Make sure to get a good grip on the bench or chair, go down until your upper arms are parallel to the floor, then explode up. It's that simple!

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quoteko.com - Resources and Information.

One major problem people have with weight loss is not knowing how many calories they are burning vs how many they are consuming. Unfortunately, many people drastically over-estimate how many calories they burn doing certain activities. Remember, you have to burn 3,000 calories more than you consume to lose 1 pound of fat. This chart is a good start to help you figure out how many calories you are burning.

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Quadriceps Femoris

Muscle Diagram

Coconut Health Benefits

Leg Extensions

Fitness Bodybuilding

Leg Extensions are a very popular isolation exercise for your legs. Done right, this machine can be absolute torture! Be sure to adjust the machine properly, have your back flat against the pad and you knees even with the edge of the seat and the pivot point of the machine. Position the pads on the lower part of your shins, closer to your shoes. Push up hard - squeeze your quads as hard as possible, then lower the weight slowly, resisting with your quads - then feel the burn!

Decline bench pressing can be a welcome change from flat or incline benching. Here the focus shifts towards you lower chest (while also involving your triceps and shoulders). The form is mostly the same as other benching exercises - lower the bar slowly to just below your collarbone, then explode up, keeping your shoulders firmly on the bench. If your shoulders hurt while flat benching, try the decline bench. I get a great workout with these despite my shoulder problems.

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T-Bar Row's are a great exercise to add variety to your back workout. They can be done in a machine or with a barbell loaded at one end . Like any compound back movement, bring the weight up and imagine your shoulder blades squeezing together. Keep you head up and pull with your lats, not your biceps. Picture your arms as hooks for your lats, which should do most of the work. After you hit peak contraction, lower the weight slowly, keeping tension on your back.

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Seated cable row (aka pulley row) is a great back exercise. It's easy to break form here, so be sure to keep your head up and your back straight. Try to keep the weight on your back muscles at all times (do not pull with your arms). As you bring the weight back try to pull your shoulder blades together and flex your lats. Don't go back to far - go to a 90 degree angle, then lean forward, pivoting at the hips. Think of your arms as hooks to hold the weight. Make your back do the work.

Not working your legs, leaving the equipment covered in sweat, and 3 more silly things people do in the gym.

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Incline Dumbbell Press

Incline Dumbbell Press is a great exercise for working your chest, especially if you have shoulder problems while using a flat bench. Make sure you keep your elbows back and your wrists tight. Push up focusing on your chest, keeping your shoulder blades tight against the seat. Lower the weight slowly using your chest muscles to resist. If you are using heavy weights, be sure to have a competent spotter. Focus hard on your chest muscles, its easy to use your triceps too much.

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Bodybuilding Anatomy

Shoulder Press Exercise

Total Gym Xls

Shoulder Press Workout

Upper Body Dumbbell

Barbell Shoulder Press

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Dumbbell Shoulder Press

Lock Out

Strong shoulders are essential to the overall balance of your upper body. Dumbbell or barbell shoulder presses are the most popular compound exercises for your shoulders. Make sure you use a weight you can safely handle. It's not necessary to bang the weights together at the top of the movement. Make sure you push up hard, then lower the weight slowly and under control, using only your shoulder muscles. If you feel to much in your triceps, check your form and focus hard on your shoulders

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Muscular Strength Exercises

Strength Training Anatomy

Preacher Curls are a great isolation exercise for your biceps. Make sure you keep your elbows on the pad and do not use too much weight. If you are using your shoulders to help pull the weight up it's too heavy. Pull the weight up strong, contracting your biceps as hard as possible at the top, then let the bar down slowly, using only your biceps to resist the weight. It's always wise to use a spotter with these so that you don't accidentally hyper-extend your arms.

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Biceps And Triceps

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Motivation Fitness

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Arm Workout

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Triceps are an interesting muscle group. Guys don't care about them because they aren't biceps and women are obsessed with them because they think working them will eliminate the fat that jiggles under their arms. Both notions are kind of silly. There are 3 'heads' of the triceps and they need to be worked properly so that you have full and complete looking arms, and so that you have balanced muscles to support your elbow and shoulders.