Find the Right Exercise for Your Body
Subcategories
Good Abdominal Exercises
Great abdominal exercises you can do to build a sexy six pack.
Abdominal Exercises
Great exercises you can do for your abdominal muscles. These exercises are effective for both men and women regardless of their athletic potential. For the best results, it’s important that you work your upper, lower and obliques muscles.
Abdominal anatomy
The abdominal wall can be divided into two separate anatomic parts, each with different functions. The front wall consists of one muscle, the rectus abdominis (also known as the “abs”). This muscle arises from the lower margin of the rib cage and sternum and passes vertically downward to attach on the pubic bone.
Download medium abdominal muscles chart (11" by 17")
The two rectus abdominis muscles (one on each side) are encased in a sheath of fascia that forms the central demarcation down the middle of the abs, known as the linea alba. Fascia divisions in the muscles are responsible for the “six pack” appearance. The rectus muscles cause flexion of the trunk, bending the torso forward toward the legs. The motion is carried out b the upper abs which pulls the rib cage down toward the pelvis, or by the lower abs, which lift the pelvis upward toward the chest.
The side wall consists of three layers of muscles. The external oblique is the outer visible layer that passes obliquely downward from the rib cage to the pelvic bone. The middle layer is the internal oblique that passes obliquely upward from the pelvic bone to the ribs. Internal oblique lies under external oblique, the fibers of the two muscles pass at right angles to one another. The innermost layer is the transversus abdominis, which lies horizontally across the abdominal wall. Contraction of the oblique muscles on one side causes the torso to bend sideways. Contraction of the obliuqes simultaneously on both abdominal wall whenever a weight is lifted. Note that only the outer external oblique is visible.
Good Back Exercises
Good exercises that targets specific areas of your back.
Anatomically, the rear torso (back) consists of several layers of muscle, stacked like a sandwich. Functionally, and for bodybuilding purposes, the back is best considered in three sections, resembling triangular segments of a quilted blanket.
Download medium back muscles chart (11" by 17")
Good Bicep Exercises
Effective bicep exercises to help build and shape your guns.
Good Chest Exercises
A well developed chest is one of the best weapons you can have to show off. A big chest is not only sexy to the opposite sex, it helps your posture an projects power. Whether you are topless at the beach or wearing a suit, a well developed chest won’t go unnoticed.
To get the results you desire from your chest muscles you must develop the upper, mid and lower sections of your chest.
Download medium chest muscle anatomy chart (11" by 17")
Good Leg Exercises
Good leg exercises you can do with a variety of equipment. The leg is divided into the upper leg (thigh) and lower leg (calf). The upper leg consist of one bone the femur, whereas the lower leg consist of two bones, the tibia (located on the big-toe side) and fibula (on the little-toe side).
The knee is a hinge joint formed at the junction between the femur and the tibia. Two movements occur at the knee joint: During the knee flexion, the lower leg bends toward the back of the thigh. During knee extension, the lower leg moves away from the thigh so the leg becomes straight. The hip is a ball-and-socket joint between the upper end of the femur and pelvic bone.
Good Neck Exercises
Good neck exercises to help strengthen your muscles. Unless you are a bodybuilder competing in the next Mr. Olympia most people don’t train their neck muscles. Good neck exercises can include everything from weightlifting to stretches. Neck stretches are great to relieve tension and headaches in most cases. Neck exercises can also be good for warm up exercises.
Good Tricep Exercises
Great exercises to target your triceps
Stability Ball Exercises
Great exercises you can do using a stability ball.
Trying to build the body of your dreams require a variety of exercises. Using a stability ball as a prop for your exercises helps develop strength and balance. A ball also gives you more variety to keep you from getting bored. It also strengthens your core which includes your back, abdominal muscles.
Stability ball is also called a swiss ball, a physio ball and an exercise ball. Using a ball is great for strengthen your core. Stability balls are inexpensive and be purchased to local sporting or big box stores.
Kettlebells Exercise
Kettlebells exercises are a challenging way to train your body. Because of the movement of most of the exercises, kettlebells workouts keep your heart rate. It’s like lifting weights while doing cardiovascular training simultaneously. This is what make kettlebells more unique than the typical dumbbell and barbell.
Resistance Band Exercises
Great and effective exercises using a set of resistance bands. Resistance training with bands can be an effective way to lose weight or tone your muscles. Bands are low in cost and can be purchased in a variety of stores. They are easy to transport so you can take them and workout from anywhere. You can adjust the intensity of the workout in several ways. You can create a huge variety of exercises and all your muscle groups and they are can be stored anywhere.
Medicine Ball Exercises
Great medicine ball exercises for men and women. Medicine balls are great for core exercises and sports specific training. Using this technique of training is great for developing functional strength. They are also used for sports such as football, basketball, tennis and soccer.
Best Dumbbell Exercises
A collection of the best dumbbell exercises you can do at home or at the gym. Working out with dumbbells are a great way to really target those muscles for growth and/or toning. They are easy to transport unless you workout with 100 pound dumbbells. Dumbbells also are great for a variety of exercises for every muscle group. Also they don’t take up much space so you can workout anywhere in your home or the gym. Because you can workout one side of your body at a time, you can focus on your weaker limb if necessary. These days, dumbbells come in a variety of designs and sizes. Every workout routine should feature some good dumbbell exercises.
Mass Building Exercises
Great mass building exercises for men and women.
Barbell Exercises
A list of barbell exercises you can do at home or at the gym. When you are designing or choosing your next exercise routine, you should include some exercises using a barbell. You may choose to use the 7-foot 20 pound standard bar, an Olympic bar or that smaller EZ-curl bar as your equipment. Most gyms feature an Olympic barbell which is 45 pounds usually located near the bench press. Using a barbell allows you to train both limbs or equally at the same time. For example, when you do a barbell military press you work both shoulders at the same time with equal weight. When doing a barbell bench press, you exercise your left and right pectoral muscles simultaneously.
Your workout should include at least one exercise using a barbell for most of your muscle groups. Using a barbell helps give your muscles endurance, strength and size if you desire.
Barbell are also great because you can change the weights to fit your needs. You can add as little as 2 ½ to 100 pound Olympic plates to each side.
Good Butt Exercises
Good butt exercises to tone your rear.
Good Body Weight Exercises
Great exercises you can do using only your body weight as resistance.
Cable Machine Exercises
The best cable exercises for your entire body. Using cable machines to train your muscles is a safer and effective way to add resistance. Because the cable machine has cables and safety features.
According to “Weight Training for Dummies”, a cable machine is a vertical metal beam, called a tower, with a pulley attached. You can adjust the height of the pulley so that it’s close to the floor, up over your head, or anywhere in between. Cable exercises can train all sections of your body effectively using the correct attachment and movements. Cable machines are versatile and only free weight provides a freer workout movement.
Cable machine attachments
There are several cable machine attachments you can use for different exercises and varieties. Different angle bars can create variations for the same exercises. For example, you can do tricep pushdowns with a curved short bar, a horseshoe or v-shaped bar attachment. They all work the tricep muscle but just at different angles.
Cable attachments
Long bar. These bars come in various lengths and are commonly used for back exercises that involve pulling the bar to your chest, such as the lat pulldown. You can pull these bars with an underhanded or overhand grip, and you can place your hand as far apart or close together as you like.
Curved short bar: Some of these are U-shaped and some oare v-shaped. Both varieties are used almost exclusively for triceps exercises, such as the Tricep Pushdown.
Straight short bar: This bar is used in triceps exercises, biceps curls and rows We especially like to use this bar for the Triceps Pushdown and the seated Cable Row.
Horseshoe: Unlike with the other bars, you grasp the houseshoe with one hand It’s used for numerous chest, arm, and back exercises in which you work each side individually. Try the horseshoe with the Triceps Pushdown, the seated Cable Row, and the Cable Lateral Raise.
Rope: This attachment is most commonly used for triceps exercises such as the Triceps Pushdown.
Ankle collar: You clip this wide leather ankle bracelet to the pulley to perform exercises such as leg lifts, back kicks, and leg curls. It’s great for strengthening your inner and outer thighs while you’re standing. We don’t use the ankle collar in this book, but a trainer can fill you in.
Handlebar: this attachment allows for a neutral grip (palms facing together). Great for back exercises such as close grip pulldowns.
Before using a cable machine, inspect the cables to make sure they are not worn or unraveling. You wouldn’t want to be doing arm curls when the cable snaps.
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Smith Machine Exercises
Great exercises you can do using a smith machine. Smith machines are the most popular machines for exercises for working out. All muscle groups can be trained on this structure. The versatility is great and can train all of your muscle groups. This structure can be used for beginners or advanced athletes. A smith machine is basically a barbell attached to a sliding rail system. This type of design allows you to lift with the safety features that free weights don’t allow. Smith machines have built-in hook mechanisms on each side of the bar.
Advantages of using the smith machine
According to “The complete Smith Machine: Exercise and Workouts” book, there are many advantages to using a Smith Machine:
Don’t need a spot
Smith machines allow you to workout with heavier weights without a spot. Because of the safety catches and the ability to lock the bar by rotating it.
Balance and Stability
Because the barbell is locked into place, you don’t have to worry about balancing the weight when using a smith machine. It also helps force you into using better form when completing an exercise repetition.
Transition to Free Weights
Using a smith machine is a great introduction to weight lifting and transition to free weights.
Confidence
Because of the safety features and minimum balance required, smith machines also give you confidence when you’re working out.
Constant Tension
The smith machine puts constant pressure on the muscles being trained.
Muscle Isolation
Smith machine allows you to isolate certain muscles when needed.
Range of Motion
Because of the ability to exact control (set limits) on the range in motion there are benefits. The most common benefit is for individuals who desire to lift heavier weights with the safety of not going past a restricted range.
Good Forearm Exercises
Good forearm exercises you can do with or without weights.
Core Stability Exercises
Properly training your core is the most essential part of your body to exercise. You core stabilizes your entire body. Core exercises recruit one or more large-muscle areas (abdominal, back, chest shoulder, hip) involve two or more primary joints (multijoint), and are a high priority for health and performance.
Training your core is important for balance and any sporting activities. Having a strong core also helps prevent all types of injuries that can occur form imbalances. You can train your core with a variety of exercises and equipment. You can use your body weight, barbell, dumbbells, stability balls. Your core muscles are involved in every movement that you can possible do. Not just exercises, but anything as simple as standing or sitting upright. Other benefits include your ability to lift more weight because of a structurally sound body. It takes pressure off your lower back. A Canandian study also shows that you are more likely to live longer if you have stronger abdominal muscles. Core exercise are great for stabilizing your spine. You must have this strength for any type of activity whether it’s sports or just regular daily activities.