Fitness and Muscle Work

Extend your arms and take an underhand grip on the bar with your hands shoulder-width apart: Inhale and stick your chest out to pull yourself upward until your chin is at the level of the bar Exhale as you complete the movement This movement develops the lats (latissimus dorsi) and teres major.

Extend your arms and take a wide, overhand grip on a chinning bar: Inhale and pull your self upward until your eyes are above the level of the bar Exhale as you complete the movement This exercise will affect biceps, brachialis, brachioradialis and pectoralis major.

Next are exercise for your back, we only discuss some ordinary exercise in detail, if you interested, you can buy this amazing book from amazon. Chin-ups Reverse Chin-ups Lat Pulldowns Back Lat Pulldowns Close-grip Lat Pulldowns Straight-Arm Lat Pulldowns Seated Rows One-Arm Dumbbell Rows Bent Rows T-Bar Rows Stiff-Legged Deadlifts Deadlifts Sumo Deadlifts Back Extension Upright Rows Barbell Shrugs Dumbbell Shrugs Machine Shrugs

Sit on the pec deck flys machine's seat and put your elbows relax into the pads. Inhale and force the pads together until they touch in front of checst. Exhale as complete the movement This will affected pectoralis major. Also affected coracobrachialis and biceps short head. Good for beginners for gaining strength and move to more complex exercise.

We can make simple distinction for human body composition type: 1. Ectomorph - naturally skinny and hard to gaining weight. 2. Mesomorph - easy to get weight also easy to lose weight. 3. Endomorph - naturally heavy and easy gaining weight (usually fat) and hard to losing it. If you ectomorph, its mean you need enough calories to get lean mass. What to do is eat more. If you eat more calories than you burn, you will not lose your weight. Simple calculation to determine calori intake is multiply your body weight by 15,example 150 pound person need to consume 2250 calories a day. Next is diet strategy for more calories. 1. Consume lean protein, such as chicken (no skin include) , beef (no fat), egg whites, fish. 2. Consume unprocessed carbohidrat, oatmeal, sweet potatoes, rice, cereal, bread. 3. Fruit and Vegetables, contain vit, mineral and many nutrients good for growth. 4. Good Fat, almond, peanuts, avocado, olive oil 5. Eat more frequently with small size, don't eat big portion th

Support yourself with your arms straight and your torso hanging down from your shoulders: Inhale and bend your elbow to let your body sink as far down between the parallel bars Reverse the motion and return to the starting point, exhaling as you complete the action More bend forward its mean more focus on pectorals muscle. The more straighten your torso, the more you involve the triceps. For best result, do reps between 10 - 20.

Lie on your back on a flat bench. Keep your buttocks in contact with the bench and your feet flat on the floor. Take an overhand grip on the barbell with your hands more than shoulder-width apart Inhale and slowly lower the barbell until it reaches your chest Press the weight back up, exhaling as you complete the movement This exercise focuses on the pectorals and places secondary emphasis on the triceps, anterior deltoids, serratus and coracobrachialis. You can use smith machine to get the same result, this more savety so you can concentrate on the movement.

Here we only discuss some important exercise. Click on the link for detail exercise. If you interested, you can buy this amazing book from Amazon.com Bench Press Close-Grip Bench Press Incline Press Decline Press Push-ups Parallel Bar Dips Dumbbell Press Dumbbell Flys Incline Dumbbell Press Incline Dumbbell Flys Pec Deck Flys Cable Crossover Flys Dumbbell Pullovers Barbell Pullovers

Stand with your feet slightlty spread. Keep your back straight. Take an overhand grip on the barbell with your hands slightly more than shoulder-width apart and resting on your thighs Inhale and pull the barbell upward close to your body until it reaches you chin, raisen your elbows as high as possible. Slowly return to the arms-extended position, avoiding any jerky movements. Exhale as you complete the movement. This exercise directly works the deltoids, trapezius and biceps. On secondary, will affect on the forearm, sacrospinalis and abdominal muscles.

(click on the link to get detail exercise. Only some exercise we discuss here. For detail exercise, you can buy this book from Amazon) Shoulder training can be done with following exercise: Back Press Front Press Dumbbell Press One-Arm Dumbbell Press Lateral Raises Bent-Over Lateral Raises Front Raises Side Lying Lateral Raises Low Pulley Lateral Raises Low Pulley Front Raises Low Pulley Bent-Over Lateral Raises One-Dumbbell Front Raises Barbell Front Raises Upright Rows Nautilus Lateral Raises Pec Deck Rear Delt Laterals

Sit with your back straight. Take an overhand grip on the barbell and rest it on your upper chest: Inhale and press the barbell straight up Exhale at the top of the movement This basic exercise works the following muscles: -Anterior and medial deltoids -Upper pectorals -Upper trapezius -Triceps -Seratus anterior Exercise can be don by standing or sitting. You can use machines that design to work out this exercise, so you can concentrate on correct position and movement.

Sit on a bench or you can do it by standing. Rest a barbell across your shoulder behind your neck Inhale and press the barbell directly above your head Exhale as you complete the movement This exercise works the deltoids, particularly the medial part, and the upper trapezius, triceps, and serratus anterior. It also works the rhomboids, infraspinatus, teres minor, and supraspinatus. You can also perform this movement while standing or by setting the bar on a rack. There are many machine that allow you to do this exercise.

Nationality : Indonesia IFBB Indonesian National Championship, 1st Heavyweight & Overall, Best Bodybuilder (1994, 1996, 1997, 1999, 2000, 2002, 2007) ABBF/IFBB Mr. Asia (1995 & 1998) & Mr.ASEAN (1995) IFBB SEA Games Gold Medal (1997) MUSCLEMANIA WORLD, 1st Light Heavyweight & Overall Winner (1996) SUPERBODY WORLD PROFESSIONAL, Overall Winner (2000) MUSCLEMANIA WORLD PROFESSIONAL, Overall Winner (2000)

by: Ade Rai Today, most people have unhealthy life style. Here some example, smoking, drug, alcohol, too much fat consuming, polution, cosuming junk food. With your unhealthy life style, this bring bad fat to your body. Dr. Gordon Pedersen PhD, said 80% modern people will die because of heart attack, cancer, diabetes and stroke and this kind of disease mostly because uncontroled bad fat on human body. To avoid this, we must have healthy lifestyle. Concern what you eat. Have a good diet program and exercise your body (aerobic and weight training) to burn bad fat on your body. You got the healthy life with good shape body. It's very positif for your confidential. Wrong idea about diet made your diet program failed to follow. Here some Wrong idea about diet: Diet is equal to decrease the quantity of your daily food. Diet is painful and make fatigue Diet food = Not appetizing food So to make your diet program successful, try next point to concern: Take a diet program that don't mak

Place your hands on the edge of a flat bench and rest your feet on another bench. Assume a torso-leg angle of about 90 degrees: Inhale and bend your arms Straighten your arms to return to the starting point, exhaling as you complete the movement This exercise works the triceps, pectorals, and anterior deltoids. Placing a weight on your thighs increases the difficulty and intensifies the effort. See other technique (video)

Stand with your knees slightly, bendig forward at the wast, and keeping your back straight. Press your upper arm against your side. Bend yur arm a 90-degree angle: Inhale and straighten yourarm Exhale as you complete the movement This exercise is excellent for pumping the entire triceps group. For a better result, you can do this movement until you feel the burning sensation in your muscles. See other technique (video)

Stand or sit holding a dumbbell in one hand with your arm extended upward: Inhale and bend your elbow to lower the dumbbell behind your neck Return to the starting position, exhaling as you complete the movement Note the uprigth position of the arm strectches the long head of the triceps, favoring its contraction in the movement. See video See other technique (video)

Stand facing the machine with your hands on the bar and your elbows against your sides Inhale and straigthen your arms, but don't separate your elbows from your sides. Exhale as you complete the movement This exercise works the triceps and the anconeus. You can perform an effective variation of this movement with a rope instead of the bar to work the lateral head of the triceps more intensely. Use an underhand grip to place emphasis on the medial head of the triceps. At the end of the movement, hold an isometric contraction for one or two seconds to feel the effort more intesely. If you use a heavy weight, lean slightly forward at the waist for more stability. This exercise is very easy to perform and can be done by beginners to help develop strength before moving to more difficult exercises. See video exercise you also can see other technique

stand between the pulleys, spread your arm, and grasp the high pulley handles with an under grip: inhale and curl the handles toward your head exhale as you complete the movement This exercise is mostly used to complete a workout focusing on arm development. It works mainly the biceps - particularly the long head, which is first stretched and tensed while your arms are spread. This exercise also works the brachialis. Never use heavy weight with this exercise. Concentrate on feeling the proper contraction along the medial part of the biceps

This is the best exercise for the brachioradialis. It also works the biceps and develops the brachialis. You can do it by standing or sitting. Grasp a dumbbel in each hand with your palms facing inward. Movement Inhale and curl the dumbbells to your shoulders, either simultaneously or alternately. Exhale as you complete the movement.

This exercise allows you to control the range, speed, and alignment of the movement. It works mainly the biceps, brachialis, and brachioradialis. Movement Sit on a flat bench. Hold a dumbbell and rest elbom on the inner side of your tigh. Curl upward the dumbbell and inhale. Lower the dumbbell and exhale. Do it one hand in a time. For Do's and Don'ts see Curl Exercise

Bicep exercise probably one of most popular exercises. You can do this exercise by standing or sitting. Bicep curl exercise is the safest exercise as long the weight of dumbblle is not over. Movement Holding dumbbell in each hand with palm facing inward. Raise arm and turning the palm up facing your chest. You can do it alternately or simultaneously. Inhale when raise the arm. Do's Complete movement slowly Keep body upright Choose a weight that you can hold Don'ts Don't swing and shrug shoulders Don't swing your body Don't hold the breath

Arm training include following excercise: Curls Concentration Curls Hammer Curls Low Pulley Curls High Pulley Curls Barbell Curls Machine Curls Preacher Curls Reverse Curls Reverse Wrist Curls Wrist Curls Push downs Reverse Push downs One-Arm Reverse Pushdowns Triceps Extension Dumbbell Triceps Extension One-Arm Dumbbell Triceps Extension Seated DUmbell Triceps Extension Seated EZ-Bar Triceps Extension Triceps Kickbacks Triceps Dips Some resource of detail exercise is taken from book : Strength Training Anatomy, by Frederic Delavier .If you interested to get more detail information, you can buy this book online. Just click link below.