Regular exercise is a part of a healthy lifestyle. Talk to your doctor about what type and how much exercise to do if you: • Have not been active. • Have any health. Before beginning any diet and exercise program, consult your physician. The author and On the next page, you will find an example of weight training chart . HIndi Body Building workout & Gym Coach Guide tips - Body Building workout tips in hindi is an application that, in addition to consult exercises.
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Finish your desired number of reps, then switch arms. Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat.
Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope.
Lie on a flat bench. Hold a barbell with both hands with a close grip, about 8 - 12 inches apart. Keeping your arms close to your sides, lower the bar until it is touches your chest, approximately 1 inch below your nipples. Return to starting position, concentrating on using your triceps to push. Position yourself face up on an incline bench.
With a dumbbell in each hand, extend your arms until they are perpendicular to your torso.
From this position, relax your triceps until your biceps make contact with your forearms. Reverse this action to return to the starting position, keeping your elbows stabilized motionless throughout the exercise. Using an EZ bar, extend your arms until they are perpendicular to your torso. If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use.
Chest,Shoulders Equipment: Leaning over would work more of the lower chest. Hold a barbell with hands a little closer together than shoulder width. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Keep your upper arms close to your head. Return to the starting position.
Can also be done with straight bar, 2 dumbbells, seated or standing or with 2 dumbbells and your palms facing in. Hold a stirrup handle attachment that is connected to a high pulley with your right hand. Kneel on your left knee with your left side toward the machine. Keep your right knee bent and your upper thigh parallel to the floor.
Keep your right elbow and upper arm against your inner thigh at all time. Extend your arm down in a semicircular motion until arm is vertical and your elbow is locked.
Return slowly to the starting position. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms down. Face away from the machine and kneel. Place your head and front of your upper arms on the bench.
Keeping your upper arms close to your head at all times! Start with your forearms and biceps touching. Press the bar out in a semicircular motion until elbows are locked and your arms are parallel to the floor. Position yourself face up on the bench of a seated row station. Your head should be towards the attachment. Using a tricep rope, grab the outside of the rope ends with your palms facing in.
Start with your elbows bent at a 90 degree angle and your upper arms vertical. Squeeze your triceps, then slowly return to the starting position. Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench.
Position bar behind head. Keep upper arms close to your head and parallel to the floor with your lower arms vertical to the floor. Complete Body Building Exercises with Color Photos Push bar up in a semicircular motion until lower arms are also parallel to the floor. Return to starting position slowly. NEVER move your elbows or upper arms!
Lie on your back on a flat bench with your head off the end. Hold a barbell or EZ Curl bar with hands about 6 inches apart. Press bar to your arm's length above your shoulders. Lower bar in a semicircular motion to chin, bending arms at your elbows, keeping your upper arms vertical. Never move your elbows! Lay down on a flat bench with your head at the very end of the bench.
Hold a dumbbell around the end with both hands palms facing up. Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head. Do not let your elbows flare outward.
Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. Holding your upper arms in a fixed position this is key , slowly lower the bar until it almost touches your forehead.
Then press the bar back up in a slow, sweeping arc-like motion.
At the finish, lock your elbows completely. Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until forearms touch your biceps.
Can also be done on the floor, seated or standing, or with a barbell. Lay on a bench with your lower back pressed flat against the bench so you don't overarch and create any pain. Hold one dumbbell at arms length above your chest area. Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet.
The other hand should be positioned on the bicep of the arm holding the dumbbell for support. If your are holding the dumbbell in your right arm you should inhale and slowly lower the dumbbell to your left shoulder. It is important to lower the dumbbell exactly to this point on your shoulder because this ensures the proper flexion angle of your elbow joint!
Your elbow is the only area where movement should be occuring. Don't let your upper arm move around during the exercise! Lying on a flat bench grip a dumbell with a supinated grip underhand.
Hold the dumbell overhead with your arm straight. You can support your arm if you need to with your other arm by holding on near your elbow. Keep your palm facing down towrd the floor. Extend your elbow by contracting your tricep to return to your starting position.
Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. If you need to reduce the intensity of this exercise you can perform the pushups from your knees instead of from your toes! This exercise is performed from a high cable attachment, using either a bar pictured or a triceps rope. Grasp the handle with a supinated palms up grip and pull yourself into position using your lats to extend your shoulders until your elbows are against your sides.
From here, fully flex and extend your elbows while keeping your elbows to your sides. With heavier weights, it will become necessary to lean forward somewhat, athletes will also tend to place one foot ahead of the other to stabilize their position.
With all triceps exercises, keep the back of the wrists flat. Lie on a flat bench, with the barbell at arm's length above shoulders with a reverse grip and hands about 16 inches apart. Lower bar until it touches about 1 inch below nipples. Press bar back to starting position. Keep elbows in close to your sides at all times. Can also be done on a Smith machine.
Hold dumbbell in your right hand with your palm facing in.
Sit at the end of a bench with your feet flat on the floor. Draw right upper arm to your side, keeping your lower arm vertical. Press dumbbell back in a semicircular motion until entire arm is parallel to the floor. Squeeze tricep at the top. Hold dumbbells with your palms in. Sit at the end of a flat bench with your feet flat on the floor. Bend over as far as possible. Pull upper arms up to your sides, keep your lower arm vertical.
Press dumbbells back in a semicircular motion until entire arm is parallel to the floor. Squeeze your triceps at the top. Never move your elbows or upper arms! You can do this with one arm at a time as well. Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight.
Raise bar overhead to arm's length. Lower bar behind your head in a semicircular motion until your forearms touch your biceps. Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands palms up and raise it above your head, locking the elbows. Press the weight back up, following a slight arc until the elbows lock and the weight is once again about your head. Hold dumbbell in your right hand with your palm in.
Bend over until upper body is parallel to the floor. Pull your right upper arm to your side and keep your lower arm vertical. Switch arms after a full set. NEVER move your elbow or upper arm! Can also be done with two arms at a time.
Hold two dumbbells, palms facing in. Bend over until your upper body is parallel to the floor. Pull your upper arms up to your sides but keep your lower arms vertical. Squeeze triceps at the top. Can also be done with one dumbbell at a time. Hold a dumbbell with both hands at the end, raise over to arm's length. Stand straight up, with your head up and your feet about 16 inches apart.
Your palms should be facing up and gripping the dumbbell around the top plate. Keep your arms close to your head and your elbows in the SAME place during the entire movement. Lower dumbbell in a semicircular motion behind your head until your forearms touch your biceps.
Hold a stirrup handle that is attached to a low pulley with your left hand and turn away from the machine.
Raise your left hand directly over your left shoulder to arm's length.
Keep your upper arm completely vertical. Put your right hand on your left elbow to help keep it steady. Bend your left arm at your elbow in a semicircular motion until your forearm touches your biceps.
Press up to the starting position. Keep your elbow close to your head and do not move it! Finish set and then repeat with your other arm. Hold dumbbell in right hand and raise overhead to arm's length. Stand straight up, with your head up and feet at shoulder width.
Keep upper arm close to your head. Lower dumbbell in a semicircular motion behind head until forearm touches your bicep. Return to starting position and repeat for your other arm after you finish this set. Your elbow and upper arm should NOT move at all. Can also be done with both arms on one heavier dumbbell or with a barbell. Hold barbell or EZ Curl bar with hands about 6 to 8 inches apart.
Lower bar in a semicircular motion behind head until your forearms touch your biceps. Can also be done seated. Hold one end of a towel or rope with both hands.
Stand straight up with your head up and feet at shoulder width. Lower your forearms down until they touch your biceps. Then raise your arms overhead while keeping your elbows and upper arms in and next to your head.
They should not move during the whole exercise! Have a training partner hold the other end of the towel for resistance. Lower back to starting position slowly while partner resists. Lay on a flat bench with a dumbbell in each hand. Start with the dumbbells on your chest, next to each other.
Make sure your elbows are straight out from your body and your palms are facing towards your legs. Without moving your upper arm or elbows at all, extend your arm until it is straight. Go slow on the way up, then slowly lower the dumbbells down to your chest. Do not rest the dumbbells on your chest at the end of each rep.
Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance.
Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move NOT your elbow! Look straight ahead at all times.
Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor.
Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up. Same as the Triceps Pushdown except with the rope attachment.
At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Just like the Triceps Pushdown with a straight bar but with the V-Bar attachment.
Can also be done with a rope attachment. Do one arm, then do the other, then back to the other arm again. Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep.
Possibly the best biceps exercise! Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top.
Lower the weight slowly, resisting all the way down until your arms are nearly straight. Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up.
Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position.
Slowly return to the starting position and repeat. This is just like the normal preacher curl, which is done with a barbell. Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the preacher bench with your elbow and upper arms firmly on the bench pad. Do not let your elbows or upper arms move! Pull the weight up towards your shoulders and squeeze at the top.
Do not rock your body Lower the weight to the starting position and start. Forearms,Lats Equipment: Hold the chin-up bar with a reverse grip palms facing you with your hands about 6 to 8 inches apart.
Pull yourself up and try to touch either your chin or upper chest to the bar. Do NOT swing back and forth! This is like the normal EZ Bar Bicep Curl, but with a closer grip which works the outer part of the biceps more. Grab a cambered EZ Curl bar and hold it on the innermost ridges. Your two hands together should be in the shape of a big V. While standing, hold the bar at arm's length in front of you.
Curl the bar up while keeping your elbows in the same place. Contract your biceps as far as you can go, then slowly return to the starting position. Works more of the outer biceps. Hold barbell with both hands, palms up and about 12 inches apart. Stand straight up with your head up and feet about shoulder width.
Curl bar up in a semicircular motion until forearms touch your biceps. Keep your upper arms and elbow close your sides and do NOT move them during the entire lift. Do NOT swing or use momentum to lift the weight. Can also be done with a medium or wide grip. Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward.
Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.
Grab a dumbbell in each hand and put your hands down at your side with your palms facing in. Keep your palms facing in and without twisting your arm, curl the dumbbell up towards your opposite shoulder. Touch the top of the dumbbell to your shoulder and then slowly lower the dumbbell along the same path. Repeat for the opposite arm. To perform drag curls, keep the elbows in back of you rather than pinned at your side.
Using an overhand grip, curl the bar up and at the same time keep it in contact with your torso. In effect, you are dragging it up. Be sure not to let the elbows or shoulders rise up or this can turn into a half-ass upright row real fast.
You won't need much weight to make your brachialis burn and ache like there are lumps of liquid fire buried within your outer biceps. Just like the Dumbbell Bicep Curl except you alternate each hand, curling one dumbbell at a time. Do NOT swing the dumbbells up. Keep your body rigid and your head on the bench. Can also be done without the head support. Bend until back is nearly parallel to the floor. Your legs should be slightly bent with your right hand on your lower right thigh, left arm hanging from your shoulder.
Raise your left arm, elbow locked, until parallel to the floor, in line with your left ear. Lower back to the starting position. After you finish your reps, switch arms and repeat. It can be performed with either a barbell, dumbbell or kettlebell. Each implement offers its own particular "feel" read punishment. To perform the bent press, you lift the weight with one hand over your head by slowly "corkscrewing" yourself underneath. It's extremely draining and the lifter needs to really concentrate when performing the movement.
In the setup of the lift, position the feet roughly 18 inches apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side.