Mass Building Bicep Exercise

Article by James Ross

Mass Building Bicep Exercise – Health – Fitness

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Large arms are created with a combination of triceps and bicep work. But it is the bicep muscle that peoples eyes focus on, hence extra attention should be given to this all important “mirror” muscle. Though all bicep exercises involve the curling motion, I have found one to be significantly better for building the mass and peak that most people look for.Basic or compound exercises allow you to lift more weight, and the heavier weight you can lift, the bigger you will be. With that in mind, what are compound exercises and which are the best for maximum muscle mass? Compound lifts, or multi-joint lifts, are weightlifting exercises that force you to use more then one muscle group, preferably 3 or more.

Mass building at its very core is a matter of stimulating (breaking down) the muscle by overloading it, and then providing the proper nutrients for the body to repair and rebuild the muscle even bigger. In this article I will discuss the exercise portion of mass building.The most popular isolation exercise for the bicep happens to be the standing curl, this exercise can be done with a barbell, a dumbbell or even a cable machine. Although a lot of people believe it to be a necessary exercise for successfully building biceps, many see better results sticking solely to compound exercises.Sounds familiar? Are you guilty of the above-mentioned acts? Well, don’t fret. Everyone has to start somewhere. Heck, many experienced lifters had a shaky start before setting on the right path. You too can turn things around, and attain the body that you’ve always wanted by channeling your efforts on muscle mass building workouts that are proven, time and time again for developing an armored tank physique.

Next comes overload. And the standing bicep curl allows you to apply the maximum amount of overload which activates little stabilizer muscles plus the larger bicep muscle that no other bicep exercise activates. For this reason it allows the maximum amount of overload to be applied which means more muscle stimulation and bigger biceps.Instead of doing pushing movements separately for each muscle group, you are performing them all in one workout session and this guarantees the fully recuperation to your pushing muscle groups.

Last, but definitely not least, the pull-up is one of the only compound exercises designed for hitting the biceps. Also hitting the upper back and shoulder muscles, this exercise is imperative for quick bicep growth. A good way to include this exercise into your workout is by using it as a replacement for the less effective bicep curls.

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The Very best Bicep Exercises for Over all size

Article by Koliel Simarta

The Very best Bicep Exercises for Over all size – Health

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There are numerous individuals who possess physiques which simply naturally appear to load up with muscle. These types of individuals usually do not appear to do a thing and they are well defined. If, perhaps you find that you need to actually work at increasing lean muscle, you are not suffering alone. Often the question is, how does one get started? The girls completely are fond of them! Though a lot of people believes that big arms tend to be appealing, just where precisely must a body building enthusiast commence upon his/her pursuit to successfully develop even bigger arms?

The major mistake that a lot of thin people make when investigating precisely how to be able to acquire enormous arms rapidly, is without a doubt that these people have a tendency to really focus only on their biceps and more or less overlook their triceps.What a great number of men do is end up getting very motivated to get big arms in a hurry. They already have looked all around and have spotted numerous other people who already have big biceps. They will make a decision that they want to have that as well, and they begin to go all out having an absolute focus on their own arms. They begin to make the error of neglecting a second important muscle, namely, their triceps. In cases where pretty much all you do is concentrate upon your biceps, then you are fundamentally just misusing your valuable time. Certainly, you’ll be grabbing a little exercise, on the other hand that is definitely not going to get you the large arms you actually honestly are looking for. When you really get a close overall look, you actually can notice that successful musclemen definitely possess really developed triceps. If ever they didn’t, their arms probably would not look nearly as full and big. That may cost you many thrown away hours in the workout center. Check out just about any bodybuilder or health and fitness model and you will probably observe that most of the time the contour of their carved triceps is what actually provides them with their massive arms.

Assuming you happen to be looking at how for you to end up with large arms fast then you would be smart to not forget that by merely carrying out first-rate robust all-body exercise routines, your biceps, tricep muscles together with overall arm and shoulder size is going to increase noticeably. One additional point for you to remember would be that when you wish to make your biceps more impressive, doing work on ones whole physique is without a doubt a great practice. Many of the people with the strongest arms inside a physical fitness center really don’t focus anywhere near as much upon the arms as perhaps you might assume that they would. Those huge biceps and triceps appear by natural means to them while they work out all the large muscles of their back and shoulders. The fact is, if you sit back and watch many of the largest sized men while in the health club you are going to observe that they’ll hardly train the biceps and triceps exclusively. They concentrate on improving the size as well as muscular strength of their back, shoulder and chest muscles and know that big biceps are just a consequence of that.

If you really trust the nutritional supplement companies, there are pretty much 1000’s of products and solutions in the marketplace that are usually “proven” to assist you to grow lean muscle. Based around my own opinions, some products work, some products might perform well, while some health supplements aren’t anything but a complete waste of your cash! Before you go along this track it’s suggested to do some research.

If you might have recently been hanging around the bodybuilding game for enough time, you are undoubtedly conscious that in an effort to build up muscle tissue, you should initially stimulate lean muscle enlargement through some kind of weight bearing activity.Don’t forget that the basic fundamentals regarding nearly anything hardly ever fade away. If you’re just a little bit skilled, you already know that it is all going to get down to exercising your muscle tissue to grow by taking exercise that needs weight. A favorite technique of building muscle tissue volume certainly is the work on standard compound workouts utilizing free weights. The particular positive effect of needing to stabilize such weights can’t be ignored. Some people today have a preference for employing machinery, nevertheless in the finish, a lot end up checking out free weights when they are ready to get intent on trying to get themselves gigantic. If you ask me, it truly is generally better to concentrate on fundamental compound physical exercises completed using free weights rather than utilizing exercise machines or performing isolation workouts, to produce muscle tissue.

Ask a lot of males what precisely their unique weight training objectives happen to be and more than likely quite a few will say they’ve been trying to develop biceps and triceps.A lot of males begin in weight lifting with the intention to appeal to women. Certainly one of the first things that people today look at is definitely a pair of huge arms. These people just give you a look and feel connected with strength and durability and in addition they will deliver for getting noticed by women. For a few individuals, this leads to thinking of getting their bodies in the greatest shape that they can. Great arms will probably continue to be a firm testament to power as well as power, surely nothing is more magnificent than a couple of huge biceps that appear to be prepared to burst out of your shirt sleeves.

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Generally there really are countless good reasons that men and women choose to establish an objective of building enormous arms. Please drop by to be able to read additional information on the best bicep workout for size.

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Do You Know What is The Best Compound Physical exercise?

Article by Josh Vales

Do You Know What is The Best Compound Physical exercise? – Health

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No two exercise are designed alike.

When you are trying to bulk up or just plain build-up body muscles, you have to firstunderstand that there are two types of muscleworkouts which you can perform: isolation and compound exercises. Now, what are distinction between both. Isolation exercises are workout routines which allow one to concentrate on one muscle only. The Topexample due to this is the bicep curl. On the other hand, the compoundexercises is a set of exercise routines that allow you to focus on several muscles. For example, the squat, which works out your ankle, hip joints and knee.

Isolation exercises are those that involve the movement of a single joint. A good example of an isolation exercise would be a bicep curl. Do you know that the bicep muscle is the only muscle that is getting severely stressed? That is why it is isolated.

What Are Compound Workouts?

Compound exercises refer to physical activities that involve not only one but two or more joints and a much larger group of muscles interacting together in a synchronized movement. One good example of compound workouts is the squat. Squats consist of the movement of the hips, knee, and ankle joints. The gluts, back, quads, hamstrings, and core muscles are precisely involved and stressed in this work out. Compound movements normally work many of your body’s muscles.

Compound workout routines are known to be very beneficial not only for individuals who like to increase muscle mass but also to people aiming to burn off excessive body fat. And since these workout routines include the movement of many muscles, they generally have good effect on your metabolism as compared to isolation physical exercises. You will definitely improve your metabolism and upsurge your testosterone level by performing compound physical exercise routines on a regular basis; might as well include it into your daily routine.

How Often Should You Perform Compound Exercise routines Per Session?

While compound workout routines should be the reasons for any gym workout, they’re far tootraumatic on your body system toexclusively use them in yourprogram. Every weight trainingworkout should involve a variety of compound and isolation movements. This will likely offer you the simplest results in the long term. I would recommend not doing a lot more than Two or three compound movements per workout. Anymore than this and you risk overtraining. This amount will supply you with all the benefits that compoundwork out routines provide, without tiring you out an excessive amount of. Finish training session with 2 or 3 isolation workouts.

What are the Best Compound Exercises?

While I’m of the opinion that there are truly no bad compound workouts, I’ll share with you what are normallyregarded as the the best compound exercises.

1. The Squat

Squatting directly will work your quads, butt, hamstrings, and your lumbar region. It also incorporates your core muscles, upper back, hips, lower legs, and your stabilizer muscles.

2. Deadlifts

Deadlifts focus on your lower back, hamstrings, traps, and the back of your shoulders. They alsoincorporate your lower legs, core muscles, upper legs, and your stabilization muscles.

3. Bench Press

The Bench Press stresses your pectoral muscles, yourtriceps, along with the front of your shoulders. Additionally, it includes your neck and serratus anterior muscles.

4. Rows/ Pull Ups

The main muscles that these staple back exercises work are your lats, upper back, and biceps. They also work your core and your neck to a lesser degree.

5. Overhead Presses

This work out predominantly works the shoulders and triceps, but also works your core and neck muscles.

So, which are the most effective compound exercises to try? Here are the best compound workouts together with the muscles that they develop:

a. Bench press- triceps, front of the shoulders as well as pectoral muscles. Supporting muscles are neck and serratus anterior muscles.

b. Squats- hamstrings, lower back, glutes and hamstrings. Supporting muscles include hips, upper back, lower legs, stabilizer and core muscles.

c. Dead lifts- traps, hamstrings, back of your shoulders and lower back. Supporting muscles are lower and upper legs, stabilization and core muscles.

d. Overhead presses- shoulders, triceps, neck and core muscles.

e. Pull ups- biceps, upper back and lats. It also develops neck and core muscles.

1. Squat. Squatting openly moves your gluts, quadriceps, hamstrings, and lower back muscles. It also joins your upper back, hips, lower legs, core, and stabilizer muscles.

2. Bench Press. If you intend to exercise your triceps, the front of your shoulders and pectoral muscles, you must perform the bench press. It also includes your serratus anterior muscles and the neck.

3. Pull Ups or Rows. Rows principally involve your biceps, upper back and lats. It is also good and effective in exercising your core and neck muscles to a much lesser degree.

4. Overhead Presses. Shoulders and triceps are given much emphasis on this workout. But, it is also good in stressing your neck and core muscles.

5. Deadlifts. Deadlifts put much emphasis on your traps, hamstrings, lower back, and the back of your shoulder muscles. They also include your core muscles, upper legs, lower legs as well as your stabilization muscles.

So these are the 5 best compound exercises. None of these ought to be ignored and you should try to do 3 sets of eachof these during the period of a week. If you haven’t been using these workouts regularly, you’ll notice an absolutely massive difference once you start using them. It doesn’t matter if you’re trying to lose fat or gain muscle, these workouts will help you get there.These are just five out of the many effective compound physical exercises. All of those should begiven much attention and you simply must do your very best to complete a minimum of three separate exercise within one week. If you are not accustomed to performing these workouts regularly, you will observe a completely different physical state as soon as you beginperforming them. It’s not really important whether you’re exercising to lose off fat or to increasemuscle mass, these workout routines will definitely help you get there. Stay focus and be patient. Start exercising now and live a healthy lifestyle.

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Josh ValesLast Stop Fat Loss

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Best Biceps Femoris Exercises

Are you looking to increase athletic performance?  The biceps femoris is one of the most important muscles involved in multiple athletic movements including sprinting and leaping.  Because of this, targeting the biceps femoris during your exercise program is one of the best ways to increase your overall athletic abilities.

1. Deadlift: The deadlift is one of my favorite exercises for building mass in the biceps femoris muscle.  While the normal deadlift is a great exercise in its own right, you can modify it to better isolate the biceps femoris by using the straight or stiff-legged variation.  These will deactivate the quads and make sure the hamstrings are hit exceptionally hard.  When doing deadlifts make sure there is little to no lower back rounding, unless you want to walk around with a bad back.

2. Squat: The back squat is another good exercise for adding mass and strength to your biceps femoris.  Depending on where you place the bar, the exercise can place a significant amount of stress on the any of the muscles in the posterior chain, in addition to the quadriceps.  I recommend working with a low bar position to really promote breaking at the hips and hitting the biceps femoris hard.

Make sure that you start off with a weight that you’re comfortable with.  Many people move up in weight too quickly and end up having bad form due to muscular imbalances.  A common form misshap associated with the squat is the hula movement.  This should be avoided as it can place undue stress on the knee ligaments.

3.

Goodmorning: The goodmorning is a great exercise for increasing the strength of your biceps femoris.  It isolates the muscle better than the deadlift and squat and is great for increasing your numbers in both of those lifts.  The major downside of the goodmorning is that it’s a moderately technical and difficult lift, in that small mistakes can lead to dire consequences.  I recommend developing a strong posterior chain before doing this exercise.

4. Leg Curls: This is the only isolation exercise on this list.  Leg curls are a solid exercise, although they don’t come highly recommended.  If you do them, make sure that you do adequate work on your quadriceps as well because a muscular imbalance between the two can cause shearing forces on the knees.  Some people complain about knee pain when doing the leg curl.  If this is the case, then I suggest switching to glute-ham raises.  The problem with machines is that they often don’t accommodate the variety of bodytypes that people have.  One person might be fine with a machine, but the another might not.

Kettle bell Gunslinger exercise invented by Trainer Ryan Shanahan More Funk Roberts Workouts available @ www.BattleBagMMA.com
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Dumbbell Exercises for Biceps

The ideal routine for biceps wont only add strength to your arms but will give them that perfect look as well. The exercises discussed as followed are done either at home or gym, whichever preferred, all using some dumbbells.

The Important Warm Up

To avoid damaging your muscles, ligaments or tendons, always perform warm-up exercises beforehand. You’ll want to stretch your arms out and run on the treadmill for approximately ten minutes to warm up. Then, when you’ve finished, perform the actual exercises smoothly, without awkward jerky motions. To begin, you’ll want to use light weights and then slowly progress to heavier ones as you get stronger. Begin with light weights while performing more repetitions. Doing this makes maintaining the correct posture and avoiding injuries while maximizing results possible.

The Dumbbell Curls While Seated at

Sit on top of an inclined bench with proper support on your back.

Then, extend your arms out while turning them outward with a dumbbell in each hand. You need to raise the dumbbells up to the shoulders with ease, and only slowly bring them back to the beginning position. You must use slow and strong movements to perform these exercises. Keep on doing the exercise until you aren’t able to do it anymore because your muscles fail. When this happens, put down your dumbbells and stretch out the biceps while resting for approximately a minute. Another two sets should be performed, and again, until your muscles fail.

The Preacher’s Bench

Place your chest on the bench at the right position. Then, lift as much weight as you possibly can so that you challenge your arms. However, make sure you are performing the exercise properly.

As you lift the weights, you want to make sure that your elbows are close to each other and they’re perfectly straight. What the bench helps with is properly positioning your lower body, which helps you lift heavier weights than you normally would be able to lift. Descend the dumbbells as low as you can in order to gain optimal benefit from the exercise. Do the exercise until you cant take any more. Rest for a short period of time and repeat the exercise.

The Basic Curl

Lift dumbbells vigilantly with the knees slightly bent and place the feet apart at shoulder width. Squeeze as tightly as possible as you get to the top of the movement while remembering to keep your arms next to you. Also keep in mind that when you lower and raise the dumbbells, use a steady motion. Keep in mind that a slow and smooth approach to performing these exercises is much, much better than doing jerky motions. Other than that, do your curls until your muscles cannot continue. Rest for a short period of time when you’re done the exercise. Then, repeat and finish these exercises by stretching.

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Best Biceps Workouts and Exercises

I see a lot of people in GYM working daily on their arms. That means doing biceps and triceps exercises without any concentration on the muscle they are doing. Lifting to much weight that their muscle can handle. Doing exercises the way they should not and that leads slower progress on muscle raising and strength gaining. Are you one of them? Then read on to see what things you need to be careful on and which biceps workouts and exercises are the best to go for at the beginning!

First when deciding that you want a bigger biceps you need to follow some tips, no mater if you are a women or men, or if you do not even go to GYM, you do home based workouts. The first part to follow is the nutrition. You should have an ideal nutrition that means enough proteins and not to many carbs and fat food. Your muscles need proteins to grow (I recommend a lot of meet and whey supplement).

Second you need to work on your biceps 1-2 times per week, it is enough trust me! Third is that you work on other muscles of your body. The ones I recommend the most are chest, legs and back. The best exercises to help you gaining faster biceps muscle are squats and dead lift!

As I said you should work 1-2 times per week in GYM or at home to get stronger, bigger biceps. Here are the best biceps workouts and exercises that you should follow first week. Second week you need to change the workouts to get faster results, that is important!

Barbell Curl or Dumbbell Curl – The very basic exercise for your biceps. Sometimes is best to put on lower weights and more concentrate on your muscle, also do more lifts than usual. Try to lower your shoulders when doing it and not trying to help your lifting with swinging your body forward and back!
Chip-Up – You need to have the strength to lift your body up to 10 times. If you can not, that means you are not strong enough for your body weight. Practice it!
Incline Dumbbell Curl – The exercise that makes wonders, trust me! Usually I add in each routine an half routine that means I do 12 lifts, then I have a 8 seconds brake and I do another 6 lifts. I do 3 routines in that exercise, try it!
Concentration Curl – I do that exercise every time on the end of the day. That means putting on really low weight and trying to concentrate only on biceps when lifting dumbbell. Do lifts slowly and concentrated!

Mass Gaining Workouts

In order to gain lots of muscle mass, you need to lift opposing muscle groups on the same. My lifting days are scheduled as such: A – Biceps/Triceps; B – Chest/Back; C – Shoulders. That way, you target one set when the other set is working synergistically to remain relaxed and vice versa. This also allows overlap; back/biceps usually involve some similar muscles as does chest/triceps. By allowing all the muscles to work on different days, it further increases your gains.

Now, the actual workouts will consist of the following. We are going to call each muscle group A and B. For example, the biceps will be A and triceps will be B. You want to do one set of A with low weights and high reps, then one set of B with low weights and high reps. Next, you do another set of A, but with high weight and low rep followed by a set of B with high weight and low rep.

 You will repeat this twice, so that you do four sets total (two low weight, two high weight) per exercise.

Remember that the exercises have to be grouped alternately. This allows you to maximally work your muscles as they will be alternately relaxing and contracting. So the order is, again, as follows: Low Weight A, Low Weight B, High Weight A, High Weight B, Repeat. Between the two low weight and two high weight sets, wait about 30 seconds – 1 minute. Between individual exercises (low weight A then low weight B), wait less than 30 seconds, if any. This maximizes the gains you can get out of the muscles and builds muscle endurance.

Do at least 30 minutes of cardio five days a week. Anyone who says that “doing cardio makes your muscles shrink” is an idiot. Doing cardio may actually help you gain muscle mass, especially lower body.

Also, make sure you do lower body exercises.

I try to do squats and leg presses, especially on the days that lift. 3 days a week is a good number and if you do them on days that you lift upper body, you can get maximum gains from the testosterone release from the leg muscles (they are the biggest in the body).

For individual exercises, it really doesn’t matter which ones you do but there are a few guidelines you should follow. First, try to use free weights and barbells as much as possible. Machines that are fixed limit your range of motion, target exactly one muscle, and do nothing for stabilizer muscles. You can get bigger gains by using free weights. Second, try to do exercises that involve the core. This can include doing exercises on one of the exercise balls but is not limited to that. Third, maintain proper form at all times. This is so important that I’ll say it twice. Fourth, maintain proper form at all times. And last, never go below 90 degree angles when you do military or bench presses because you can severely injure yourself.

 

 

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Which Upper Body Workout for Women Works Best?

Article by Kate Trent

Which Upper Body Workout for Women Works Best? – Health – Fitness

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When you go online, you will see that there are a lot of new products to help women with their upper body weaknesses. Whether it is their abs or their triceps, this is one area of a woman’s body that is very important yet often ignored. Finding a high-quality upper body workout for women can be difficult.

In general, women have much less upper body strength than men do, but it doesn’t have to be that way. By working out, lifting weights, and finding a good upper body workout for women, she can balance her frame better, burn more calories, and look better in short sleeve shirts!

What Do You Need to Work Out?

When you are doing any upper body workout for women, there are a few areas that you definitely have to target. The most obvious area on most women, especially older women, is their upper arms. As women grow older, for some reason the skin in this area becomes slack and you get “teacher’s arms,” which are prone to waving back and forth when the arm is lifted.

No woman wants to wear a tank top or a sleeveless dress when her arms look like that, so doing an upper body workout for women is very important.

Should You Lift Weights?

A lot of women don’t think that they should lift weights because it will make them too big, but nothing could be further from the truth. Unless you are in the gym for hours every day and lifting like the big boys, you will not put on any massive muscle. The best that you can hope for is a little bit of muscle mass that will simply make you look good.

Toning vs. Building Muscle

Many personal trainers will tell you that you should lift light weights and do lots of reps to “tone” your muscles. This really has little value at all. It doesn’t help to build stronger bones, it won’t burn any more calories, and your muscles will pretty much ignore all that you are doing. In order to gain muscle, you need to increase the load and do fewer reps.

Nutrition Is Vital

Whether you are working out for the first time or you are just ramping up your workout, it is important that you get proper nutrition. This means getting all of the vitamins and minerals that your body needs, not to mention proper amounts of protein, carbs, and liquids, too.

About the Author

Kate Trent is a writer and researcher on products for households such as a comprehensive guide on the most effective upper body workout for women. Save time and money by getting a FREE in-depth review of this product, including discounts and best prices, at this blog: BuildingMuscleforWomen.com

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Resistance Training Exercises You Can Do At Home

Article by Lisa Perkins

Resistance Training Exercises You Can Do At Home – Health – Fitness

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At the end of a long day, many people would rather head home to eat dinner and relax as opposed to exercising. This is a common to deal with stress and fatigue; however, some decide to handle it by doing some exercises to relieve tension and get re-energized. Going to the gym though could be a bit inconvenient for certain people because of a demanding schedule.

Little equipment and space is necessary in order to do resistance training exercises in your home. All you really need are a few sets of dumbbells, a swiss ball, kettlebells, a medicine ball, or resistance bands. All this equipment is relatively cheap and built to last. The following are a few resistance training exercises that can be done regularly.

Chest Exercises

Chest exercises can be done with a flat bench, a swiss ball, or on the ground. A ball offers more of a challenge since you have to work to stay balanced. The chest fly and the chest press are the two most popular exercises. The chest press involves pressing the dumbbells straight up from the chest. To do a chest fly, extend yours arms out over your chest. Then, with your arms only slightly bent, bring your hands down to your sides. Lift the weights back up to the original position. Resistance training exercises like this target your chest, as well as your triceps and shoulders.

Back Exercises

Resistance training exercises for the back can also be done using light dumbbells or a swiss ball. The reverse fly and bent over row are two very effective exercises. The main purpose of these exercises is to develop upper and middle back muscles, specifically latissimus dorsi and rhomboids. The swiss ball can be used for bent over rows. Controlling your balance is necessary when lifting weights on a ball. Keep your straight back and lift up until your shoulder blades touch.

Biceps Curls

If you want to do this on a ball, sit down while keeping your feet planted on the floor. Raise the dumbbells in front of your thighs, and slowly bend your elbows and lift towards your chest. Squeeze your biceps forcefully at the top of the movement, lower back down and repeat.

Leg Exercises

The best lower body exercise is the squat. Dumbbells are necessary in order for squats to be effective. As you begin to lower your butt down as if you were sitting, bring your arms out in front of your chest for balance. Proceeed to extend back up and stop before your knees lock. By leaving your legs slightly bent, you will work the muscles the entire time.

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Effective Core Exercises for Men

Article by Steve Knorr

Effective Core Exercises for Men – Health – Fitness

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Many men overlook core exercises and focus only on bicep or chest exercises. But, if you are looking to step up your game at the gym and get a flexible and stronger body, then you need to incorporate core exercises in to your workout routine.

Core exercises not just enhances your performance and health but also gives you those eye-popping abs. Before we move to some of the easy and effective core workouts for men, let us understand why it is important to include core exercises.

What are the benefits of core exercises?

The core is the strongest part of your body that connects the upper body and the lower body. Good core strength is not only essential for functionality purpose but a well-developed core enhances your looks. Core exercises help in:

-Better balance and stability to the body-Increased strength and power-Reducing the risk of getting back injury-Stunning six pack abs-Increased weight loss

Core exercises build strong muscles around your spine which further reduces the risk of back injury during weight training and improves your athletic performance.

Core muscles:

The core of your body comprises of three major abdominal muscles-

-Rectus abdominis: It runs along the front part of theabdomen.

-Erector Spinae: This is a group of three small muscles that run from lower back up to the neck.

-Oblique muscles: These are the largest and most superficial muscles group. External oblique muscles are on the lateral and front side of abdomen. Internal oblique muscles are located under the external oblique muscle group.

-Transversus abdominis: This muscle group is the deepest of your waist muscles and lies beneath the oblique muscles.

Core muscle exercises lead todevelopment of these core muscles that provide increased strength to stabilize the spine, improve motor control and develop full range of motion and joint flexibility; all of which help in reducing the risk of injury and building powerful and good-looking abs.

Effective core exercises for men:

As many muscle groups are involved, several exercises are needed to strengthen your core.

Plank hold- Plank works your entire upper core as well as inner core. To perform this exercise, lie flat on your stomach and lift your body so that the mid-section is suspended in the air with forearms and toes in touch with the ground.

Make sure that your back is not arched. Hold it for few seconds and then return back to original position. Repeat 2 to 3 times and increase time as you progress.

Make sure that your toes and forearm do not shuffle and the body is completely straight.

Lower back raises- This exercise is also done by lying flat on your stomach with hands placed beside body. Now tense your abdominal muscles and raise your upper body off the ground until you experience slight tension in your lower back. Lower your back down and repeat the position.

Leg lifts- This exercise targets the lower back muscles and abdominals. To do this exercise, lie on your back with arms on your side. Now lift your legs and try to bring them perpendicular to your upper body. Hold it for few seconds and then lower your legs.

In the beginning, you can start with lifting one leg at a time and then gradually progress to lifting both legs.

Crunches- Crunches are the most effective core exercises that target your oblique muscles. Oblique crunches help in reducing love handles, obtaining six pack abs and strengthening lateral abdominal muscles and obtaining six pack abs.

Do twist crunches or rotating motions (side rotations) to increase the difficulty level and get faster and effective results.

Sit on exercise ball: Instead of using a weight bench for your routine workouts, try a medicine ball to stabilize your core.

As the exercise ball is not stable, your core will compensate by stabilizing your body while you do exercises. This is a very simple and effective exercise to be done at home to strengthen your core.

Other activities such as yoga and routine sports also target variety of muscles, and strengthen core muscles and improve overall fitness.

It is not just the right exercises that are required to build core strength. Rather, exercises are more effective if they are performed in the right way and right intensity.

About the Author

I have created a 7 part eCourse that will give you all the detailed information you need to create a “rock solid core” and help you to get fit.

So take action now and find out how you can begin by signing-up now at my website www.MensFitnessExercise.com

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Steve Knorr

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