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Lower body
[1]
2.1
2.1.1
2 LOWER BODY
apart, and lowering the hips until the knees and hips are
both at right angles. The position is held as long as pos2.1.3 Deadlift
sible. The exercise is used to strengthen the quadriceps.
Contrary to previous advice in this section, this exercise
The deadlift is performed by squatting down and lifting is NOT good for people with knee problems because the
a weight o the oor with the hand until standing up knees bear most of the load, especially when they are held
straight again. Grips can be face down or opposing with at right angles (90 degrees).
one hand down and one hand up, to prevent dropping.
Face up should not be used because this puts excess stress
on the inner arms. This is a compound exercise that also Equipment Body weight, wall or other at vertical surface, exercise ball placed behind the back is optional
involves the glutes, lower back, lats, trapezius (neck) and,
as well.
to a lesser extent, the hamstrings and the calves. Lifting
belts are often used to help support the lower back. The
deadlift has two common variants, the Romanian deadlift
and the straight-leg-deadlift. Each target the lower back, 2.2 Hamstrings (back of legs)
glutes and the hamstrings dierently.
Equipment Dumbbells, barbell, trapbar or Smith machine.
Leg extension
Wall Sit
The wall sit, also known as a static squat, is performed by Major variants Seated (using a leg curl machine variplacing ones back against a wall with feet shoulder width
ant); standing (one leg at a time).
2.4
2.2.2
Hips
Snatch
3
2.3.2 Seated calf raise
2.4 Hips
3 Upper body
3.1
Pectorals (chest)
Equipment Body weight, dumbbells, barbell, Smith machine or standing calf raise machine.
Major variants One leg (the other is held o the
ground); donkey calf raise (bent over with a weight
or machine pad on the lower back).
The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing
a weight away from the chest. This is a compound
exercise that also involves the triceps and the front
3
deltoids, also recruits the upper and lower back mus- 3.2
cles, and traps. The bench press is the king of all
upper body exercises and is one of the most popular
chest exercises in the world. It is the nal exercise
in 'The big 3'.
UPPER BODY
Dumbbell ye
The Pull-up is performed by hanging from a chinup bar above head height with the palms facing forward (supinated) and pulling the body up so the chin
reaches or passes the bar. The pull-up is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. A chin-up (palms
facing backwards) places more emphasis on the biceps and a wide grip pullup places more emphasis
on the lats. As beginners of this exercise are often
unable to lift their own bodyweight, a chin-up machine can be used with counterweights to assist them
in the lift.
Equipment: chin-up bar[8] or chin-up machine.
The bent-over row is performed while leaning over,
holding a weight hanging down in one hand or both
hands, by pulling it up towards the abdomen. This is
a compound exercise that also involves the biceps,
forearms, traps, and the rear deltoids. The torso
is unsupported in some variants of this exercise, in
which case lifting belts are often used to help support the lower back.
Equipment: dumbbell, barbell, Smith machine
or T-bar machine.
Major variants: cable row (using a cable machine while seated).
3.3
Deltoids (shoulders)
5
The shoulder press is performed while seated, or
standing by lowering a weight held above the head
to just above the shoulders, and then raising it again.
It can be performed with both arms, or one arm at a
time. This is a compound exercise that also involves
the trapezius and the triceps.
Major variants: 360 Degree Shoulder Press
(wrists are rotated while weights are lifted,
then weights are lowered in front of the head
before being rotated back to the rst position).
3.3
Deltoids (shoulders)
The upright row is performed while standing, holding a weight hanging down in the hands, by lifting
it straight up to the collarbone. This is a compound
exercise that also involves the trapezius, upper back,
forearms, triceps, and the biceps. The narrower the
grip the more the trapezius muscles are exercised.
Equipment: dumbbells, barbell, Smith machine or cable machine.
Dumbbell lateral raise
4 WAIST
Major variants: front raise (lift weights out
to the front; emphasis is on the front deltoids), bent-over ~ (emphasis is on the rear
deltoids), 180 degree lateral raise (weights are
held slightly in front of the body and lifted over
the head in a circular motion).
3.4
(keeping the upper arms motionless), and then raising it again. It can be performed with both arms, or
one arm at a time. This is an isolation exercise for
the triceps. It is also known as the french curl.
Equipment: dumbbell(s), barbell, cable machine or triceps extension machine.
Major variants: lying ~ (lying face up with
the weights over the face), kickback (bent over
with the upper arm parallel to the torso).
3.5
The Zottmann curl gives a stronger focus to forearm training compared to the traditional curl.
4 Waist
4.2
Lower back
4.1
Abdominals
7
Equipment: body weight or dumbbell.
Major variants: hanging ~ (hanging from a
high bar), side ~ (lying on side), knee raise (lying on back, drawing knees to chest).
Crunch
Good-morning
References
REFERENCES
6.1
Text
6.2
Images
File:800px-RomanChairBackExtension.gif
Source:
http://upload.wikimedia.org/wikipedia/commons/b/b3/
800px-RomanChairBackExtension.gif License: CC BY-SA 3.0 Contributors: Own work Original artist: Mohamed Ouda
File:CableMachinePushdown.JPG Source: http://upload.wikimedia.org/wikipedia/commons/4/4e/CableMachinePushdown.JPG License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:CableMachineUprightRow.JPG Source: http://upload.wikimedia.org/wikipedia/commons/8/82/CableMachineUprightRow.JPG
License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:DumbbellBentOverRow.JPG Source: http://upload.wikimedia.org/wikipedia/commons/6/67/DumbbellBentOverRow.JPG License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:DumbbellDeadlift.JPG Source: http://upload.wikimedia.org/wikipedia/commons/3/31/DumbbellDeadlift.JPG License: CC-BYSA-3.0 Contributors: ? Original artist: ?
File:DumbbellFlye.gif Source: http://upload.wikimedia.org/wikipedia/commons/a/a5/DumbbellFlye.gif License: CC BY-SA 3.0 Contributors: Own work Original artist: Mohamed Ouda
File:DumbbellLateralRaise.JPG Source: http://upload.wikimedia.org/wikipedia/commons/d/d8/DumbbellLateralRaise.JPG License:
CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:DumbbellStandingCalfRaise.JPG Source: http://upload.wikimedia.org/wikipedia/commons/6/68/DumbbellStandingCalfRaise.
JPG License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:DumbbellTricepsExtension.JPG Source: http://upload.wikimedia.org/wikipedia/commons/5/51/DumbbellTricepsExtension.JPG
License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:FloorCrunch.JPG Source: http://upload.wikimedia.org/wikipedia/commons/c/cf/FloorCrunch.JPG License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:HackSquatMachineExercise.JPG Source: http://upload.wikimedia.org/wikipedia/commons/d/dd/HackSquatMachineExercise.
JPG License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:LegExtensionMachineExercise.JPG
Source:
http://upload.wikimedia.org/wikipedia/commons/3/36/
LegExtensionMachineExercise.JPG License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:LegPressMachineExercise.JPG Source: http://upload.wikimedia.org/wikipedia/commons/0/05/LegPressMachineExercise.JPG
License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:LyingLegCurlMachineExercise.JPG
Source:
http://upload.wikimedia.org/wikipedia/commons/c/c6/
LyingLegCurlMachineExercise.JPG License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:Pistol-squat.jpg Source: http://upload.wikimedia.org/wikipedia/commons/2/29/Pistol-squat.jpg License: CC BY-SA 3.0 Contributors: Own work Original artist: Jgcastor
File:PreacherBenchBicepsCurl.gif Source: http://upload.wikimedia.org/wikipedia/commons/0/08/PreacherBenchBicepsCurl.gif License: CC BY-SA 3.0 Contributors: Own work Original artist: Mohamed Ouda
File:PulldownMachineExercise.JPG Source: http://upload.wikimedia.org/wikipedia/commons/f/f8/PulldownMachineExercise.JPG
License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:SeatedCalfRaiseMachineExercise.JPG
Source:
http://upload.wikimedia.org/wikipedia/commons/e/e7/
SeatedCalfRaiseMachineExercise.JPG License: CC-BY-SA-3.0 Contributors: Own work Original artist: George Stepanek
File:SeatedLegRaise.gif Source: http://upload.wikimedia.org/wikipedia/commons/3/39/SeatedLegRaise.gif License: CC BY-SA 3.0
Contributors: Own work Original artist: Mohamed Ouda
File:ShoulderPressMachineExercise.JPG
Source:
http://upload.wikimedia.org/wikipedia/commons/1/1f/
ShoulderPressMachineExercise.JPG License: CC-BY-SA-3.0 Contributors: ? Original artist: ?
File:SmithMachineBenchPress.gif Source: http://upload.wikimedia.org/wikipedia/commons/3/3c/SmithMachineBenchPress.gif License: CC BY-SA 3.0 Contributors: Own work Original artist: Mohamed Ouda
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6.3
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