EXERCISE OF THE WEEK: Push up.

push up A   push up B

Lie on the floor face down and place your hands about 24 inches apart while holding your torso (upper body) up at arm’s length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Caution: make sure your body is straight through out the movement (your butts should be in line with your body). Make sure the only parts of your body in contact with the floor are your palms and toes.

Targeted muscles:

Primary muscle; Chest.

Secondary muscles; Triceps, shoulder, back.

Equipments used: Body

Note: there are other variations of this exercise such as the close grip push up, wide grip push up, inclined and declined push up, and so on. In the case of the close grip push up the triceps become the primary muscles and the chest becomes one of the secondary muscles.

Photo credit;
Bodybuilding.com

 

Regards

Allthingsfitnez.

………………………………………………….

You are advised to see a doctor before you make any significant change to your diet and workout.

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EXERCISE OF THE WEEK: Barbell Full Squat.

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To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.

Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Then begin to raise the bar by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. Repeat for the recommended amount of repetitions.

Caution: keep your heels on the floor throughout the movement. This exercise is best performed inside a squat rack for safety purposes.

Targeted muscles:

primary muscle; Quadriceps (thigh)

Secondary Muscles; Hamstrings, core, calves & glutes.

Equipments used: Barbell.

Note: This exercise is not just for building bigger legs but also building bigger curves (bigger hips/butts) in women. Women should include this exercise in their workout routine to build bigger/firmer, hips & butts.

References:

Bodybuilding.com

Regards

Allthingsfitnez.

………………………………………………….

you are advised to see a doctor before you make any significant change to your diet and workout.

If you have enjoyed/benefited from this article please follow this blog for updates on new articles. Also follow us on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans Click here or contact us at allthingsfitnez@gmail.com, +2348037190738, BB pin:28FA6D22