One- Arm Dumbbell Extension

HOW TO DO 

ONE-ARM DUMBBELL EXTENSION

 (video)

Exercise Instructions

1. Get into the starting position for the standing one arm dumbbell extension by grasping a dumbbell in your left hand and holding it above your head with your palm facing forward.
2. Your elbow should be slightly bent. You can use your right arm to stabilize your body.
3.  Begin the movement by bending as the elbow only and slowly lowering the dumbbell behind your neck. 
4. Once the dumbbell is down as far as possible, slowly raise it back to the starting position.
5. Do not lock your elbow out at the top of the movement, and then repeat for desired reps.

Exercise Tips:

1. Use a long range of motion and do not lock your elbow out at the top of the movement.
2. Keep your upper arms as still as possible, allowing your forearms to drive the movement.

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crunch

How to do crunch 

GUIDE

1. Bend your knees and keep your feet flat on the floor

2. Cross your arms in front of your chest

3. Curl your back to lift your upper body part ( your feet have to remain flat at any time)

4. Get back slowly to your initial position

5. Do not rush to perform your second crunch 

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Strengthening Your Abs

Crunches are an exercise that target your abdominal muscles. When you perform crunches and exercise such as pushups, side planks and glute bridges, you teach the muscles in this region to work in a coordinated manner. Since most athletic activities require core movements, this coordination can significantly improve your balance during organized sports or exercise, as well as in everyday life.

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Bench Dip

How to Perform the Triceps Bench Dip

This exercise is great at causing an intense load on your triceps so long as you stabilize well and use good resistance on the upward movement. This exercise can be done with one bench or two benches for more effective workout. 

Preparation

 1.Grip onto the edge of a bench

 2. Bend at your hips and knees and plant feet on the floor a meter or so from the bench so your butt is able to descend in front of the bench and your arms are supporting your torso   

Execution

1. Descend downwards by flexing at the elbow and allowing your backside to move down in front of the bench. The forearms should remain pretty much perpendicular to the ground during the exercise

2. Once your upper arms are parallel to the ground, reverse the movement by extending the arms back to the strarting position 

3. Do not lock the elbows out at the top of the exercise

4. Repeat for the desired number of repetitions

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BARBELL CURL

BARBELL CURL 

GUIDE 

1. Step 1: Stand up straight while holding a barbell in a shoulder-width grip.
2. Step 2: Contract your biceps to curl the weight forward. Your upper arms should remain stationary during this process.
3. Step 3: Continue moving the barbell until the biceps are fully contracted and the bar is at shoulder height. Hold this position for a second and then squeeze your biceps.
4. Step 4: Bring the barbell back to the starting position. Repeat for the desired number of reps.

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Benefits: 

Bicep curls help increase your upper body strength. This is very important in order to comfortably carry groceries and perform other daily activities. Also, weight bearing exercises strengthen your bones and make you less likely to develop the brittle bone disease osteoporosis. Another benefit is purely aesthetic. Strong sleek arms look great in sleeveless shirts.

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Free Letics

Did you heard about the Free Letics  ? 

  COMPOSITION

* EXERCISE: BURPPEE TEST, SQUART, SIT-UP 

1ROUND: BURPPEE TEST 50, SQUART 50, SIT- UP 50 

2ROUND: BURPPEE TEST 40, SQUART 40, SIT- UP 40 

3ROUND: BURPPEE TEST 30, SQUART 30, SIT- UP 30 

4ROUND: BURPPEE TEST 20, SQUART 20, SIT- UP 20 

5ROUND: BURPPEE TEST 10, SQUART 10, SIT- UP 10 

There are no break time. 

BURPPEE TEST

SQUART

SIT-UP

IF YOU DON'T GIVE UP FOR 15WEEKS, YOU CAN GET A GOOD SHAPE AS YOU WANT. 

BEFORE                                                                  AFTER

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Dumbbell Kick Back

Dumbbell Kick Back

Step 1: Adopt a split stance holding a dumbbell in the opposite hand of the lead leg

Step 2: Bend forward at the waist, keeping the back straight

Step 3: Place the free hand on the lead leg knee for support

Step 4: Keep the upper arm of the dumbbell arm tucked into the side

Step 5: Extend the elbow to straighten the arm pushing the dumbbell out behind

Step 6: Bend the elbow to return to the start position

Step 7: This is one repetition

Step 8: Repeat for the required repetitions then swap sides to complete the set

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Dumbbell Shoulder Press

Standing Dumbbell Press

 

Guide

1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.                                                                                 
2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
3. Pause, and slowly return the weight to the starting position.

Benefits

Dumbbell strength training offers added benefits over machines. The use of weights while sitting or standing requires strength in your legs and core to maintain balance throughout the exercise. The standing dumbbell shoulder press is great for focusing on the core of the deltoids, especially ifthe exercise is performed in conjunction with seated lateral raises. This exercise also strengthens the middle and the front of your shoulders, as well as the upper and middle back and abdominals. 

Muscles worked

       Shoulders (deltoids) 

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