Category Archives: Workouts

Introduction To Gym Equipment

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Many of us do not go to the gym because we are too scared of the equipment. We think we will not be able to cope up. You must not get intimidated by the complicated gym equipment you see when you first go to a gym. You will probably have a gym instructor to tell you how to use all of them. You will probably have a hard time using the equipments for some time. You might even hurt yourself a little bit.

There are instructions written on the equipments sometimes. But even that is not enough. You won’t even understand the jargon used by your gym instructors at first. However, do not panic. It will get better with time. In this article, there is information about all the common gym equipments and terminology.

You can classify the two equipments into two types: free weights and machines. Free weights are those that are not attached to any machine with any pulleys or ropes. You can lift these weights and work with them as you want. Free weights are useful for you to develop your balance while exercising, something that is not possible with machines. The basic free weight equipments are:

Barbells: A barbell is a long iron rod with weight plates attached at the end. You can alter the weights and make them lighter and heavier as you wish. Barbells are to be held with both hands while exercising. Exercises which require a barbell are bench press, barbell rows, barbell deadlift, barbell squat, barbell wrist curl, barbell biceps curl, military press, and many more.

Dumbbells: A dumbbell is a short version of a barbell. Usually, two dumbbells are required for exercising. You will find a rack of dumbbells in your gym, with dumbbells of every weight on them. You will first start with the smaller weights. Exercises that require dumbbells are: bench press, dumbbell fly, biceps curls, squats, and many more.

Benches: Benches are required for other exercises. They may be inclined, declines or straight. Some machines also have attached benches in them for exercising.

Some of the exercising machines are as follows:

Leg press machine: This machine is used to perform the leg press exercise. There is an inclined bench in this exercise. A barbell is attached with a pulley system at the rear end of the machines. You are supposed to sit with your feet near this barbell system. Then you have to push the barbell stand with your feet. This exercise is for your thighs.

Lat pull down machine: This machine is used to perform the lat pull down exercise. It has a bench attached to it. You have to sit on the bench and tuck your thighs under the pads. It has two handles which you have to pull down with your hands. This exercise works on your triceps, biceps and shoulder muscles.

Back/Abdomen extension machine: This machine is used for back and abdomen extensions. It has an inclined bench and two handles. You need to sit on the bench and keep your feet in front. Then hold the handles and push and forward. Then you have to bring them backwards.

If most of the devices requiring weights, you can alter the weight according to your needs. You can move the weight up as you progress.

Category: Workouts

Exercises That Do Not Require Equipments

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Many of us do not think that purchasing gym equipment is really worth the money. You might not be sure that you will exercise, and the weights will just sit there waiting. Or maybe due to some reason you cannot go to a gym. You will still be able to work every muscle in your body without using any equipment.

The best thing about working at home without any equipment is that it saves a lot of time. You will spend a minimum of 30 minutes driving to and from a gym. Gym is the first option to be struck off the list when we are too busy. If you learn the few basic exercises that can be done even at home, you can easily fit exercising into your schedule.

Circuit training is the best option if you have to work out at home. Take minimal rest between consecutive workouts. Here are a few exercises that you can perform without any equipment:

a)    Bodyweight squat: You have to stand with your feet apart. Interlock your fingers and keep them behind your head. Now, bend your knees and slowly bring yourself down in a sitting position. Keep bringing yourself down as much as you can. Now slowly bring your body back upwards. This exercise will work on the muscles of your legs.

b)   Cardio: This is the best exercise that you can do for building endurance. You can run, sprint, jog or simply take a long walk. You will have to figure what a place where you can run without too many vehicles being in your way. Preferably, choose the morning time to avoid the traffic.

c)    Inclined push-ups: You need a chair or a raised platform for this exercise. It will work on your chest muscles and your deltoids. Stand in front of the platform with your feet apart. Now place your arms on the platform keeping them shoulder width apart. Keeping your entire body straight, slowly bend your elbows and bring yourself close to the platform. Do not bend your knees while doing this. Now slowly straighten your arms and bring yourself to starting position.

d)   Walking lunge: This exercise works on your quadriceps. Stand with your hands by your side. Bring your left foot forward. Then bend and put your right knee on the floor. Your left leg should form a 90 degree angle. Now lift yourself up and go back to the original position. Repeat this exercise with the opposite leg.

e)    Crunches: This exercise works on your abs, shoulders, and neck muscles. Lie down on the floor with your hands behind your head. Keep your knees bent. Now, inhale and push your shoulders off the floor. Try to bring your upper body as close to your knees as possible. Return to original position and repeat.

f)     Calf raises: This exercise will work on your calf muscles. It is very simple to do. Stand with your feet close together. Now slowly raise yourself on your toes. Hold this position for some time then return to normal.

g)    Pull-ups: You can manage to do this exercise in your home too. All you need is a bar at enough height so that you pull yourself. Just hold the bar, and try to lift yourself off the ground. Then return to normal position and repeat.

Category: Workouts

Exercises Done with a Dumbbell

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Dumbbell exercises help you in working on particular muscle groups and also help in strengthening your stabilizer muscles. This is the biggest advantage of working with free weights. Also, you do not need to purchase heavy and expensive equipment or join a gym to get fit.

When you work with free weights, you do not have to worry about your muscles developing disproportionately. These exercises will not isolate your muscles from the other muscles groups. Also, if every muscle in equally developed, you will face fewer injuries while exercising

To perform dumbbell exercises, all you need are two dumbbells and a bench. You will be able to do a number of exercises with just two dumbbells, and will be able to exercise every muscle in your body.

Dumbbells come with adjustable weights. You should purchase the attachable weights because buying separate dumbbells will cost you a lot. Also remember to maintain proper form while working with dumbbells. Do not cheat on the workouts, even if it is tempting. Always remember to use smaller weights when you first start weight lifting, and slowly progress to heavier weights.

Here are a few exercises that require nothing but dumbbells and a bench:

a)    Bench Press: You need two dumbbells and a bench for this exercise. You have to lie down on the bench, with one dumbbell and each of your hands. Hold the dumbbells close to your chest. Now, slowly exhale and raise the dumbbells over your head. Do not lock your elbows when you reach the topmost position. Now exhale and bring the dumbbells to the starting situation. You can do this exercise even on a declined and inclined bench.

b)   Dumbbell fly: Lie down on a bench with a dumbbell placed on each of your sides. Now lift the weights at the height of about your head. Slowly, try to bring the dumbbells together over your head. Do not lock your elbows while lifting the weights. You can also perform this exercise on an inclined bench.

c)    Arm Pullover: Lie down on a bench with one dumbbell in each of your hands. Keep your hands over your head. Now slowly raise your arms up until they become perpendicular to you. Do not bend your elbows while lifting the weights. You can also perform a variation of this exercise in which you are supposed to bend your elbows.

d)   Weighted crunch: This exercise requires only one dumbbell and a bench. Lie down on the bench, and place the dumbbell on your chest. Hold the dumbbell with both your hands to keep it balanced. Now slowly lift your shoulders off the bench. Hold this position for some time, and then return to original position.

e)    Dumbbell side bend: This exercise just requires one dumbbell. Stand straight holding the dumbbell in one arm. Now slowly bend your body towards the side in which you are holding the dumbbell. Slowly bring yourself back to the original position, and repeat with the opposite side.

f)     Weighted leg raise: Lie down on the bench with the dumbbell held firmly between your feet. Keep your legs stretched and raise them to an angle of 90 degree. Now slowly take your legs back to the original position and repeat.

Category: Workouts

Exercises Done With a Barbell

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No gym can function without barbells. Even people who prefer to workout at home have a barbell and a bench. These exercises cannot be ignored if you are really serious about developing your muscles. The best thing about them is that they are inexpensive and do not require much space. Also, without the use of specialized equipment, you develop better balance when you exercise with free weights. Barbell workouts spare you the extra complexities of working with machines.

You will need to maintain extra caution when you work with free weights. The weights can sway anywhere and injure you if you are not careful. You should maintain perfect form while working with heavy barbells. You will get tempted to cheat, but do not do so.

Here are few exercises that do not require anything except a barbell and a bench:

a)    Bench Press: All you require for this exercise is a bench and a barbell. You have to lie down on your back and hold the barbell with your arms at apart at shoulder length. Now, push the barbell up without locking your elbows. Hold it in that place for some time, and then bring it down near your chest. You have to inhale while taking the bar upwards and exhale while bringing the barbell downwards. You can also do this exercise on a declined or inclined bench.

b)   Barbell Pullover: This exercise requires only a barbell and a straight bench. Place the barbell at the front end of the bench. Now, lie down on your back and hold the barbell in your hands. Then pull the barbell and bring it close to your chest. Then slowly take the barbell back to its original position. You have to inhale while bringing the bar close to your chest and exhale while taking it back.

c)    Barbell trunk rotation: You have to sit with your back straight on the bench. Keep the barbell behind your neck and keep your arms apart at shoulder width. Holding the barbell and keeping your body straight, twist your upper body from one side to another.

d)   Barbell side bend: You have stand up straight and hold the barbell behind your neck. Keep your feet apart while performing this exercise. Keeping your back straight, bend to one side. Now come back to your original position and bend yourself sideways in the opposite direction.

e)    Military Press: You can do this exercise while standing or sitting. Let us first talk about the seated military press. You have to sit straight on a bench and hold the barbell in front of you. Now, slowly push the barbell over your head without locking your elbow. Raise the barbell slowly, do not jerk or use momentum to lift the barbell. You can even do this exercise by holding the barbell behind your neck.

f)     Barbell deltoid raise: You just require a barbell for this exercise. Stand straight, and hold the barbell near your waist. Now slowly bring the barbell to your shoulder and push it further over your head. Hold it in this position for some time, and then slowly lower it.

g)    Barbell push press: While standing, hold the barbell in front you and keep your knees slightly bent. Without locking your elbows, push the barbell over your head. Now, slowly bring it back downwards. While lowering the barbell, bend your knees.

Category: Workouts

Importance of a Pre Workout Routine

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Hitting the gym and getting started with your strenuous workout may be on your mind all the time.  But have you ever wondered why do the experts lay so much importance on a small warm up routine before you actually get started? The reason is valid.  Well, you need to prepare your body and supplement it with the required energy to keep you going strong and steady through your entire training session. Continue reading

Category: Workouts

How To Increase Your Chest Size

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A bodybuilder’s body is everybody’s envy.  Be it his biceps, his six packs or his fab chest, entire body is drooled over by all.  When he is all dressed up, his chest size is what attracts instant attention.  If you too are focussing on increasing your chest size, you will need to follow the various exercises recommended for that and plan your diet accordingly. Continue reading

Category: Workouts

Pump Up Those Muscles

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Ah! I feel so happy and elated! I’m more productive and bustling with energy! My biceps have grown bigger and I definitely feel stronger! I feel so confident!! Yes, I can do it!!!! What’s happening to me all of a sudden? I wasn’t the same last month – Oh! Wait a minute! Could it be the effect of steroids? …. Continue reading

Category: Workouts

How To Get Yourself Six Pack Abs?

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When you see your favourite hero shirtless in his movie displaying his perfect 6 pack, do you not go green with envy? How you wish you too will have his god like body and have everyone drooling over it?

Well, it is no mean feat.  Your hero has undergone rigorous bodybuilding training and followed a strict diet for getting his perfect abs.  Let us check out what your hero must have done to get his abs. Continue reading

Category: Bodybuilding, Workouts

How To Build Super Duper Biceps?

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Building biceps is one of the most popular body building requirements.  We all go gaga when we see bodybuilders flexing their biceps.  Do you want to know how to get those super biceps?

But before going into the details of building up your biceps, what anatomically is a bicep? Bicep is a two-headed muscle between our shoulder and elbow. Its main role is to flex our elbows and help in rotating the forearm.  The bicep gets used every time you move your lower arm towards your shoulder. Continue reading

Category: Workouts

Having a Personal Trainer Polishes Your Workout Routine

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Ever wondered why physical fitness trainers are so much in demand.  The sole reason for this is the increasing craze of staying fit and having a well-toned body.  But what is the role of a personal physical trainer in your fitness program and bodybuilding process. Continue reading

Category: Workouts