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Bodybuilding Techniques

People nowadays are more conscious about their health. Many people regularly go to the gym to keep fit and burn some excess flabs. Here are some bodybuilding techniques that will help you achieve your dream body;

  • How to do the seated supinating dumbbell curl:

Sit firmly on the edge of a bench, with your palms facing up, hold the dumbbell at arm’s length and slowly bring it up to your shoulder. You must be able to feel your bicep contract, indicating resistance. Slowly lower the dumbbell to its starting position.

Must read: 8 Ways to create balance to achieve lasting weight loss

  • Preacher curl focuses on the lower bicep area, which contributes to the bicep peak.

To do: sit on the preacher bench, place your chest against the support
and put your arms on the preacher rack in front of you. With your palms
facing up, slowly bring the barbell to your shoulders and then slowly return to
starting position.

  • Concentration curl is the most effective in building bicep peaks, giving arms a more attractive appearance.

To do: bend at your torso while standing up, hold a dumbbell with one hand while resting the free arm on your knee. Twist your wrist as you slowly bring the dumbbell to your arm and then slowly return to starting position.

  • Your triceps are responsible for the pushing motion of your arms by extending your elbow. Developing your triceps adds to the handsome appearance of your arms and enhances your over-all arm strength. It is important to exercise both the biceps and the triceps to avoid injuries caused by muscular imbalance.
  • The lying triceps extension is the most effective way to build up on triceps
    mass and strength. Also known as the skull crusher, it fully isolates the triceps
    and allows loading up of heavy weights. Heavy weights equate to muscle
    growth. Try not having your skull crushed by observing the proper technique
    in doing the lying triceps extension.
  • How to do the lying triceps extension: lie on the bench with your feet planted
    on the floor, grip the barbell closely with your palms facing down and move it
    back over the head a little. Slowly bring the weight close to your forehead
    while keeping your elbows tucked. Slowly raise the barbell back to its starting
  • The triceps dip enhances the mass and strength of your triceps while
    developing your chest at the same time.

To do: step on the triceps bar and grip the triceps bar handles. Slightly lean forward, place your weight on your arms and raise your legs from the step. Gradually lower your body until your lower chest levels with your hands. Push your body back up as you return to the starting position.

  • The triceps extension works out your triceps muscle with the aid of a cable

To do: Slightly lean your upper body forward, grip the bar closely with your palm facing down and straighten your arms fully as you pull the weight all the way down. Slowly return to the starting position.

  • Most men tend to place least priority on developing their lower body, as they are often clothed in pants. However, it is important to balance your lower
    body gains with your upper body gains. A well-proportioned body is the
    correct type of physique not only because of its attractiveness but because it
    balances the body’s overall strength.
  • Women draw attention to themselves when they have a shapely lower body.
    Secondary to a defined decolletage, toned buttocks and legs ante up the
    sexiness factor a great notch. Sexy legs look fabulous in pants, shorts and
    skirts. Developing the lower body also increases stability, strength and
    stamina required to perform daily activities.

  • People, especially women, are hesitant to shape up their lower body, scared
    that it will make them fat. On the contrary, it is how much you eat and how
    much you work out that determines the fat that you gain. Exercising your
    lower body helps get rid of the fat and sculpts the muscle.
  • In building up your bottom half, it is important that you work out all parts of the muscle group: the quadriceps, the hamstrings and gluteals. Overworking
    one muscle while putting little attention in the other can lead to injury. It also
    greatly contributes to difficulty in motion and stability.
  • The dumbbell lunge tones the quadriceps, or the front of thighs. With a
    dumbbell in each hand, stand up, feet shoulder width apart and bending slightly at the knees. Step one foot forward, slowly lower your whole body for 4 counts. Observe that both knees are bent as the body is lowered. The front thigh is parallel to the ground but doesn’t extend to the toes. Carefully return to standing position. Finish 12 repetitions before alternating legs.
  • The dumbbell squat works up the entire lower body: glutes (buttocks),
    hamstrings (back of thighs) and quadriceps (front of thighs). Grasp a
    dumbbell in each hand, stand, feet shoulder width apart and knees slightly

Must read: 8 Ways to create balance to achieve lasting weight loss

Count to four as you slowly lower your body. Do not let your knees
extend past your toes, as this makes you prone to injury. Press your heels as
you slowly return to starting pose.

  • The bridge develops the glutes, hamstrings and quadriceps. Lie on your back, feet firm on the floor, hip-width apart and slightly bending at the knees. Press your palms onto the floor as you slowly raise your buttocks off the floor. Hold this position for 4 counts then slowly return to starting position.
  • The lying abduction shapes up your inner thigh, this is responsible in
    removing that dreaded squishing of legs while walking. Lie on your side, with
    your head propped on your arms for support. Slowly raise your top leg to a
    45-degree angle, flexing your foot. Do 12 repetitions before alternating legs.
  • When lifting weights, make sure that you have a spotter to assist you at all
    times. Even with developed strength, you’d still need assistance in lifting
    heavy barbell, both in raising it from the rack and putting it back so you do not
    strain your muscles. Your spotter should also call on your posture.
  • There are times when it is physically not possible for you to do weight
    training. You may take a vacation, have not enough time to go to the gym or
    be physically inhibited from lifting weights. Make an effort to squeeze in
    some exercises to avoid your muscles from shrinking.
  • Body-weight exercises can take the place of weight lifting. Progress is not as fast but results are guaranteed. Push-ups shape the arms, shoulders and chest. Lock your arms as you slowly raise your body off the floor. Let your nose almost touch the floor when you push your body down.
  • Squats give definition to your leg muscles. With your feet firmly planted on to the floor, stand with your knees slightly bent. Place your hands on the back of your head, keep a straight look and squeeze your buttocks as you slowly push your knees out. Don’t let your heels get off the floor as this lowers resistance.
  • Dips exercise your chest, arms, shoulders and back. Place a chair firmly
    against the wall. Grasp your hands one on either edge of the furniture, put
    your legs forward, bending them a little. Slowly lower your body without
    touching the floor, using your hands for support. Make sure that your chair is
    sturdy enough to avoid injury.
  • Dancing provides total body workout. It burns hefty amounts of fat and
    shapes up the muscles as well. The incorporation of music and movement
    variations makes it a fun exercise. Aside from the benefits of exercise, it
    enhances the body’s rhythm and balance. Not to mention the camaraderie that you forge among the other participants.
  • Boxing is a highly recommended workout if you’re not into weight lifting. It
    burns massive calories, builds up strength, power and resistance and works out the whole body, thus creating muscles. Aside from the physical benefits, you gain self-confidence and acquire skills in self-defense. Boxing also serves
    well as a therapy for stress.
  • The thing with exercising without weights is that you need to subject your
    body to more resistance. To maximize the benefits, you have to ante up the
    intensity, sets and repetitions as compensation for the absence of weights.
    You are also to rest in between sets of exercises.
  • Even in the absence of weights, always make it a point to warm up and stretch before your exercise routines. Warming up and stretching are not
    solely for preparing your body for the weight lifting. These are required to
    condition your muscles for the resistance they will undertake.
  • If you intend to build muscle, for sure you are also looking on sculpting your abdominal section. Flat abs is among the most sought after physical traits in both men and women. You should work out your midsection because more than giving your body a lean look, it also strengthens your core.
  • What many people do not know is that as simple as observing proper posture gives definition to the abs. When you slouch, you collect your tummy
    together into one whole pooch. It gets used to that position that it adopts that
    state. Fix your posture by straightening up your back, drawing your navel to
    the spine and putting your weight on your heels.
  • To achieve and maintain flat abs, invest in a pedometer. Health studies
    reveal that 10,000 steps a day is beneficial to weight loss efforts and overall
    fitness. Over time, it burns the fat seated deeply in the belly and sculpts the
    abdominal muscles. A normal person walks an average of 40,000 steps a day.
  • If you wish to have flat abs the quickest way possible, strive to perform your cardio exercises first thing in the morning before you take your breakfast.
    You will not necessarily go hungry since the body has just risen from its rest.
    Doing cardio on an empty stomach, without ingest of carbs, forces your body
    to burn up stored fats.
  • People are misguided into believing that they can sculpt their tummy by doing a thousand crunches a day. Crunches help a lot but it isn’t the only workout you need, especially if you have thick belly fat. For the abdominal muscles to develop, they have to weave their way out of those layers of fat. Fat is best burned through cardio exercises.
  • For maximum benefit, crunches must be executed in a slow and steady
    manner. You should be able to feel the contraction of your abdominal
    muscles. Do not think that the faster you go, the more immediate your results
    will be. Rushing through your sets will only leave you exhausted, with no
    gain to speak of.

Must read: 8 Ways to create balance to achieve lasting weight loss

  • If you want to achieve flat abs, you have to burn more fats than you put in
    your body. This way, your body is forced to burn fat deeply stored in those
    hideous places such as the stomach, hips and buttocks. Create a calorie deficit
    by working out double time than you eat for a better-looking belly.
  • Total abdominal sculpture can be achieved only through working out your
    midsection at all angles. Few sets and repetitions of varying angle exercises
    have more benefit over a hundred crunches that allow for only a limited
    number of positions. Stick to a frequency that you’re comfortable in as
    comfort is a factor in people’s ability to stay loyal to their routine.
  • You may do abs exercises without getting out of your bed but it is best that
    you get an exercise mat for mental conditioning. Abs exercises do not require
    any sophisticated equipment so you may do them at the comforts of your
    home. However, make sure that you have enough motivation to sustain your
    efforts throughout the session.
  • The Footwork tones your abs and inner thighs. Lie on your back, bend your
    knees shoulder-width apart and pull them to your chest. Your heels must be
    pressed together, your toes pointed and slightly apart. With your hands behind
    you head, bring your belly button toward your spine. Lift your head and press
    your legs away from your body, keeping a 45-degree angle. Inhale as you do
    the motion and exhale as you go back to the starting position.
  • The Breathing Exercise tones your abs, arms and buttocks. Lie on your back, with your feet flat, hip-width apart and your knees bent. Inhale as you lift your hips off the ground. Count to five as you hold the position, your butt
    squeezed, your abs tight and the backs of your arms pressed to the floor.
    Exhale as you slowly return to the starting position.
  • The Single Straight-leg Stretch tones your abs, thighs, hips and butt. Lie on your back, draw your knees into your chest and lift your head off the floor.
    Inhale as you extend your left leg up and grab the calf with two hands. At the
    same time, straighten and lower your right leg as far as you can without
    touching the floor. Hold the position for two counts, exhale and quickly
    switch legs.
  • The Roll directly works out your abs. Sit on the floor, bend your knees and
    pull them close to your chest. Grab your shins and lift your feet off the ground
    a few inches. Balance on your lower back with you chin tucked to your chest.
    Inhale as you lean backward and roll back to your shoulder blades. Exhale as
    you quickly return to starting position.
  • The Long Stretch tones your lower abs, inner thighs, hamstrings, calves,
    shoulders and arms. Get on all fours, mimicking the push-up position. Inhale
    as you rock forward onto your tiptoes and exhale as you push the weight back
    while pressing your heels toward the floor. Contract your buttocks, abs and
    thinner thighs throughout the set.
  • The Saw tones your abs, arms and shoulders. Sit up straight with your legs
    extended more than hip-width apart and your feet flexed. Raise your arms
    sideward to shoulder level. Contract your abs, inhale and twist your waist as
    you reach the outside of your right foot with your left hand. Keep your right
    hand raised. Slowly return to starting position and repeat on opposite side.
  • The Long Lever Crunch firms up abs and lower back. Place a chair on the
    floor. Lie on your back and rest your heels on the edge of the chair. Bend
    your knees at a 90-degree angle and extend your arms over your head, clasp
    your hands and tuck your elbows in. Use your abs to slowly lift your torso off
    the floor. Hold the position for 2 counts as you before going back to starting

Must read: 8 Ways to create balance to achieve lasting weight loss

  • The Lift and Rotate firms up abs and lower back. Lie back, bend your knees
    and keep both feet on the floor. Extend your arms and hold a 5-pound
    dumbbell with both hands. Use your abs to curl your upper torso off the floor
    and rotate your right shoulder toward left hip. Hold the position for 2 counts
    before returning to starting position.
  • Reminders in doing crunches: never assist resistance by lifting your lower
    body off the floor. This takes away the focus from your abs, making your
    efforts futile. Put your neck in neutral position to avoid injuries. Do not tuck
    your chin into your chest nor hold it far back. It is best to look at the ceiling as
    you perform crunches. Exhale as you go back and inhale as you go down.
  • Want great-looking abs with nary any effort? Replace your TV or even office
    chair with an exercise ball. By sitting on the exercise ball, you are working
    your abs, back and truck without even realizing it. This tones and strengthens
    your abs and improves balance, posture and coordination at the same time.
  • If you want to get flat abs, complement exercise with discipline to stay away from belly-bloating junk food such as potato chips. Potato chips are laden
    with sodium that causes water retention. The manufacturing process has
    zapped almost all nutrients from the potatoes that you do not benefit anymore.
  • Other people’s abs, especially those you constantly see on magazine spreads, serve as an inspiration to work out. However, realize that your abdominal muscles’ threshold is determined also by genetic factors. There are people who are predisposed to collect more fat in that area than the rest. Make your goals realistic so you don’t get caught up in disappointment.
  • Do not get disappointed if you don’t see results as soon as you wish for them to happen. Rate of progress differs from person to person. Don’t attempt to trade slow and steady progressions to quick fad fixes. Well-sculpted abs is an outcome of time, hard work and consistency.
  • Metabolism is a contributing factor in a person’s ability to lose or
    weight gain. Metabolism is made up of complex hormones and enzymes that
    change the food we take into fuel. It also has an effect in the efficiency of fuel
    burning. As you age, your metabolism slows down. You can bring up your
    metabolism through exercise.


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1 Comment

Greg. Houston October 18, 2018 at 9:30 am

Here’s a substitute to a tutorial video of seated supinating curl exercise. It’s not been quite long I started a body building exercise and there’s every need for tutorials on it.
That’s because am yet to know every bit of it. I just found something good and suitable.


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