by
healthy_blogging
Strong wrists are a component of
functional strength. They're necessary for gripping and carrying heavy
objects; unfortunately some people have absolutely no clue as to how to
make their wrists stronger. Today I'm going to show you an easy wrist
flex exercise.
How To Do Reverse Wrist Flexes
You'll need a fixed
barbell for this exercise. Start out with a warm up set. Grab a light
weight fixed barbell (five pounds on each end) and place the barbell
behind your back. Stand up straight. Make sure that your arms are fully
extended behind you with your palms facing away from your body. Now,
flex your wrists, this action will lift the barbell upward. Now, return
your wrists to the starting position. That's one rep. Do this nine more
times to finish up the warm up set.
Now choose heavier weights. Do three sets of ten reps, this will
give your wrist muscles a good workout. If you practice this exercise on
a regular basis, your wrists will become stronger and more flexible.
"Great
Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes"
copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
Monday, May 28, 2012
Monday, May 14, 2012
How To Do Preacher Curls
by
healthy_blogging
Lots of guys want large, powerful biceps but don't know where to start. Today I'm going to show you how preacher curls can increase the size and strength of your biceps.
How To Do Preacher Curls
You'll need a preacher bench, barbell and weight plates for this exercise. This is an isolation exercise which targets the bicep muscles. Start out with a warm up set. Begin by placing one five pound weight on each end of the bar. Grasp the bar with a supine grip (palms facing up). Sit down on the bench and keep your back straight. Make sure that your chest is in contact with the preacher pad. Place your arms on the curl pad making sure they are at a 45 degree down angle.
Now, with your arms extended, use your bicep muscles to lift the bar in a curling fashion until the bar is within one inch of your face. Now lower the bar to its starting position. Do this for nine more reps.
You've finished up the warm up set and ready for the real workout. Begin by adding more weight. To build bigger, stronger arms, perform low reps with heavy weights. Aim for three sets of 4 - 6 reps. As you become stronger, gradually increase the amount that you lift.
The barbell preacher curl is a difficult exercise for beginners, but it's an excellent way to increase the circumference of your biceps. Stick with them and you'll see results.
"Great Chest and Whole Body Workouts: How To Do Preacher Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
healthy_blogging
Lots of guys want large, powerful biceps but don't know where to start. Today I'm going to show you how preacher curls can increase the size and strength of your biceps.
How To Do Preacher Curls
You'll need a preacher bench, barbell and weight plates for this exercise. This is an isolation exercise which targets the bicep muscles. Start out with a warm up set. Begin by placing one five pound weight on each end of the bar. Grasp the bar with a supine grip (palms facing up). Sit down on the bench and keep your back straight. Make sure that your chest is in contact with the preacher pad. Place your arms on the curl pad making sure they are at a 45 degree down angle.
Now, with your arms extended, use your bicep muscles to lift the bar in a curling fashion until the bar is within one inch of your face. Now lower the bar to its starting position. Do this for nine more reps.
You've finished up the warm up set and ready for the real workout. Begin by adding more weight. To build bigger, stronger arms, perform low reps with heavy weights. Aim for three sets of 4 - 6 reps. As you become stronger, gradually increase the amount that you lift.
The barbell preacher curl is a difficult exercise for beginners, but it's an excellent way to increase the circumference of your biceps. Stick with them and you'll see results.
"Great Chest and Whole Body Workouts: How To Do Preacher Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
Monday, May 7, 2012
How To Do Box Squats
by
healthy_blogging
Squats are one of the best compound exercises that you'll ever do. Unfortunately they're also one of the most dangerous exercises around. So today I'm going to show you how to do box squats, an exercise that gives you the benefits of squats with a bit more safety thrown in.
Benefits of box squats:
How To Do Box Squats
Although this exercise is commonly referred to as a "box" squat, a sturdy bench that can support hundreds of pounds will provide you with more safety. You'll also need access to an Olympic bar and squat rack (a power rack will do). First do a warm up set. Adjust the bar to a level that you can place it on the back of your shoulders. You can add one five pound plate to each end of the bar. Make sure the box is tall enough to allow you to achieve a squat that is parallel to the floor.
Now, step under the bar and placing both hands on it to steady the weight. Now step back from the rack. While keeping your back straight, squat until your glutes come into contact with the bench. Use your leg muscles to push yourself to upright position. That's one box squat. Do this for nine more repetitions.
Now, add more weight, but not too much. The safest way is to add enough weight that you can squat without losing your balance. Do three sets of five repetitions then stop.
Each week add more weight. Box squats qualify as a powerlifting exercise therefore it will stimulate increased production of testosterone causing your muscles to become larger and more powerful. This will have carryover strength to other heavy lifts including presses and deadlifts.
"Great Chest and Whole Body Workout: How To Do Box Squats" copyright 2012 Great Chest and Whole Body Workout. All Rights Reserved.
healthy_blogging
Squats are one of the best compound exercises that you'll ever do. Unfortunately they're also one of the most dangerous exercises around. So today I'm going to show you how to do box squats, an exercise that gives you the benefits of squats with a bit more safety thrown in.
Benefits of box squats:
- strengthens back
- strengthens quadriceps
- strengthens glutes
- strengthens hamstrings
- strengthens abdominals
- reduces injury for people with difficulty pressing up
How To Do Box Squats
Although this exercise is commonly referred to as a "box" squat, a sturdy bench that can support hundreds of pounds will provide you with more safety. You'll also need access to an Olympic bar and squat rack (a power rack will do). First do a warm up set. Adjust the bar to a level that you can place it on the back of your shoulders. You can add one five pound plate to each end of the bar. Make sure the box is tall enough to allow you to achieve a squat that is parallel to the floor.
Now, step under the bar and placing both hands on it to steady the weight. Now step back from the rack. While keeping your back straight, squat until your glutes come into contact with the bench. Use your leg muscles to push yourself to upright position. That's one box squat. Do this for nine more repetitions.
Now, add more weight, but not too much. The safest way is to add enough weight that you can squat without losing your balance. Do three sets of five repetitions then stop.
Each week add more weight. Box squats qualify as a powerlifting exercise therefore it will stimulate increased production of testosterone causing your muscles to become larger and more powerful. This will have carryover strength to other heavy lifts including presses and deadlifts.
"Great Chest and Whole Body Workout: How To Do Box Squats" copyright 2012 Great Chest and Whole Body Workout. All Rights Reserved.
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