Abs muscle beginner training
scissor kick
start: lie on your back with your arms byyour sides, palms facing down legs extendedwith a slight bend in your knees.
move: lift your heels off the floor about 6inches, then make small, rapid alternatingup and down scissor like motion as you lifteach leg about 45 degrees into the air and lowerwhile the pace of the scissor motion is fairlyrapid take about tow seconds total to completethe full upward and downward movement.
Curl-up
start: lie on your back
with your feet flat on the
floor and knees bent about
60 degrees. position your
arms nest to your hips
palms down.
move: curl your torso up,
sliding your hands toward
your feet as your shoulder
blades lift off the floor
slowly return to the
start position. to decrease
difficulty, keep your hands
close to the floor. if that's
still too tough, rest your
hands on the floor.
side jackknife
start: lie on your right side, keeping your leftleg over your right one, bending your kneesslightly. place your right hand in a comfortableposition rest your left hand behind your head.
move: As you pull with your obliques, bringyour torso and left leg together. hold thecontraction briefly and lower slowly do reps toboth sides to complete one set. tip: try holdingyour floor- side hand on your obliques to feelthem contract.
Triceps muscle beginner training
Close-grip bench press
start: lie face-up a flat bench and grasp the barbell with yourhands 6-12 inches apart.
move: press the bar directly over your chest to just short oflockout. lower the bar slowly, keeping your elbows as close toyour sides as possible. at the bottom of the movement yourelbows should be a little lower than your shoulders. keep themotion controlled, and don't over arch your back to get the bar up.
Machine dip
start: grasp the handles withyour palms facing you body.keep your feet flat on the floorand gluts, back andshoulder blades pressedagainst the support pad.
move: with your arms close toyour sides throughout ( elbowspointed straight back behindyou) press the handles down tojust short of lockout then slowlybring the handles back up so yourelbows are at about chest level.
Straight-bar cable press down
start: with a slight bend in your knees, stand erectfacing a high-cable pulley. grasp a short straight barwith your hands placed 6-8 inches apart palms-downand bend your elbows to 90 degrees.
move: keeping your elbows stationary near yousides slowly straighten your arms. pause at fullextension and squeeze your triceps, then slowlyreturn to the start position.
Close-grip push-up
start: lie face down on the floor in a push-upposition, placing your hands a few and coming up onyour toes.
move: with your forehead facing the floor and yourabs pulled in, lower your body by bending your elbowsstop the motion when your upper arms are aboutparallel to the floor, and reverse to the start. Avoid thetendency to lock out your elbows at the top and rest,instead keeping continuous tension on your triceps.
Biceps muscle beginner training
standing barbell curl
start: with your knees slightlybent and your feet about hip-widthapart, grasp a barbell with ashoulder width underhand griplet the bar hang to your thighskeep your abs pulled in and yourelbows stationary.
move: without swaying, slowlycurl the bar in an arc toward yourshoulders as you exhale. pause atthe top of the movement, squeezeyour biceps and slowly lower thebar almost to the start. don't lift thebar completely to your shoulders,and don't let it touch your thighsat the bottom in order to keepcontinuous tension on the biceps.
Ez-bar preacher curl
start: position the seat height so yourarmpits are flush against the pad. placeyour feet forward to help stability yourbody and grasp the Ez-bar with anunderhand grip so your little fingersand higher than your thumbs ( yourpalms pinnate out ) this helps keepyour elbows in and better isolate thelower biceps.
move: slowly raise the bar to shoulderlevel, pause and squeeze your biceps,then lower the bar to just of elbowlockout.
Alternate incline dumbbell curl
start: set an incline bench to about a 45-degree angle.with a dumbbell in each handand using a neutral grip(palms facing each other)let your arms hang straightdown below your shoulders.
move: keeping your elbowstill slowly bring your righthand up turning your handas you lift so your palm facesyour shoulder. pause andsqueeze the biceps at the topthen lower the weight slowlyto the start. repeat with yourleft hand to complete one rep.
Reverse wrist curl and wrist curl
start: grasp a straight bar with andoverhand grip hands about 10 inchesapart kneel on the floor along one sideof a flat bench let your forearms onthe bench let your hands and wristshang over the edge.
move: curl your hands up as high aspossible then lower the weight to thestart position to maximize yourrange of motion keep your thumbs onthe under of the bar .repeat for repsthen use an underhand grip with yourhands about 4 inches apart and performthe same movement
Leg muscle beginner training
barbell squat
start: stand with the bar across yourshoulders and traps, grasping it just outsideyour shoulders.twist the bar to unrack it.
move: with your chest high, head up and backslightly arched, bend your knees and hips as ifyou'er sitting back in a chair until your thighsare parallel to the floor. revers the motion bydriving through your heels and pressingyour hips forward to return to the staring position
Leg extension
start : adjust the seat backrest andfoot pad so your knees are at the edge of the benchand your ankles are just below the foot padsit back against the backrest if applicable
move: grasp the handles or the bench edges behindyour hips and keep your upper body stable as youstraighten your legs in a smooth movement until fullyextended . contract your quads at the top and lowerunder control. for full benefits don't let the weighttouch down between repetitions keep the motionfluid and concentrate on felling the muscle work.
lying leg curl
start: lie face down on a leg-curl machine and positionAchilles tendons below the the padded lever your kneesjust off the edge of the bench.grasp the bench or thehandles for stability.make sure your knees are slightlybent over extension.
move : raise your feet toward your gluts in a strongbut deliberate motion squeezing the muscles at the topthen lower to the start position keep your hipsdown on the bench letting them rise to get more leveragewill take emphasis away from the hams.a good mentaltrick on hamstring moves is to think of them like thebiceps of your arm on each rep you want to flex them intoa tight ball then release.
standing calf raise
start: stand squarely beneath theshoulder pads of the calf-raise machinewith the balls of your feet at the edge ofthe foot rest.
move: with your legs straight,loweryourself to stretch your calves then riseas high as you can squeezing the muscles.
Back muscle beginner training
bent-over barbell row
start: bend forward from the hips ,keeping torso justabove parallel to the floor and your chest lifted tomaintain the natural arch in your back take an over handgrip on the bar, hands just outside shoulder-width.
move: strongly pull the bar into your abs, contract yourlast and middle-back muscles hard, then slowly lowerthe bar all the way down to full arm extension.
wide-grip seated cable row
start: sit at a row station and take a shoulder widthpalms down grip on a straight bar bend your knees slightlyand keep your back straight.
move: pull the bar all the way to your upper abs and squeeze you latsthen slowly return the bar to the start leaning forward just a bit tostretch your lats , but not so much that it causes you to round your lower back
wide grip pull down to front
start: take a wide grip on the bar andposition yourself on the seat with your chest up.lean back slightly
move: squeeze your lats to initiate the movement, pullingthe bar down in a smooth motion to nearly touch yourupper chest. hold the peak contraction for a moment, thenslowly return the bar all the way up to get a goodstretch through the working muscles. don't rock backand forth as you rep stay relatively upright throughout.
one arm dumbbell row
start: grasp a dumbbell in one and rest your freehand on a bench, keeping your chest slightly liftedas you bend forward from the hips, one foot just aheadof the other for balance.
move: keeping your torso stable throughout the movementpull the dumbbell all the way up to touch you chest, movingyour shoulder backward as your elbow comes toward the ceilingthen lower the dumbbell straight down to the startposition.