|
CLICK
FOR THE BASIC MOVE |
bent
over rows |
|
squat
quadriceps, thigh adductors, glutes and erectors |
1. Feet should be shoulder width apart and
the knees must be slightly bent.
2. Make sure your hands are not too close
together when you begin.
3. Keep your back straight and lower yourself
forward. 4. When you contract and the dumbbells are
close to your body you should feel your shoulder blades
tight together. 5. Your elbows should not go too
far back or too wide. |
|
bench
press
pectorals, deltoids, triceps |
|
bent
over rows
laterals, upper back, biceps, brachialis, rear deltoids |
|
shoulder
press
triceps, deltoids and trapezium |
|
calf
raise
calf muscles and lower leg |
6.
When you are in the second position (contracted), hold it
for a few seconds before returning to the start of the move
again. 7. Always be mindful of your posture and keep
a strong back. Do not arch it when fatigue sets in. |
|
pull
down
laterals, upper back, pectorals, biceps, brachialis, forearms |
|
bicep
curl
biceps, brachialis, forearms |
|
abdominal
crunch
abdominal wall |