Exercises are activities that help to enhance or maintain physical fitness. They involve engaging in physical activity and increasing the heart rate beyond resting levels. They are an important part of preserving physical and mental health.
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Step forward with one leg and squat down through your hips. Keep your back straight and be careful to maintain your balance. Inhale as you lower yourself. Continue lowering your body until your alternate knee is nearly touching the floor. Return to the start position by pushing through your heel, exhaling as you do so
With the bar on the floor, squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width. Keep your arms fully extended and stand up with the barbell. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor in the same squatting motion you used to lift it.
Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width. Keep your arms fully extended and stand up with the barbell. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor in the same squatting motion you used to lift it.
With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise. Slowly lower yourself down but do not touch the ground. Raise yourself back up.
Hang from a pull-up bar/rings with a false grip (thumbs on top the bar, not around). Perform a pull up (chest to the bar). ‘Roll’ the chest over the bar as a transition from a pull-up to a dip. Press hands down and drive the body upwards above the bar (the dip).
Using an overhand grip at a little more than shoulder width, hold a weight in front of you. Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position. Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the weight.
Reach up and hold onto the bar/rings with an overhand grip. Keeping your body straight and not swinging, pull your body upwards to the bar by pulling your chest to the bar. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position
Step up to the bar/rings and grasp with your palms facing you and arms close together. Your arms should be fully extended. Pull your body up until your chin is over the bar. Lower your body until your arms are fully extended in the starting position.
Grip rings/pull up bar with a firm overhand grip. Hang from the bar with your legs straight. Use your abdominals to pull your legs until they are horizontal. Don’t swing your body to use momentum. Lower your legs slowly until they are straight and repeat.
Assume an inverted(upside-down) hang position on a pull-up bar or gym rings. Keeping the body perfectly straight, lower the body slowly down until completely horizontal. (your body facing upwards). Maintain the hold as long as good form will allow.
Set the rings/bar to the appropriate height (the lower the more difficult the exercise). Grip the rings/bar and lean back until your arms are straight. Keep your body straight and pull your chest up level with your hands. Slowly lower yourself back down to the starting position and repeat.
Adjust the height of the rings/bars so that your feet won't touch the ground. Start above the bars/rings, arms straight, supporting your body weight. Lower your body steadily down by bending at the elbows, until your shoulders touch your hands. Press your body back to the original starting position.
Start above the bars/rings, arms straight, supporting your body weight. Then, lift up your legs while keeping them straight until they are parallel to the floor so your body makes an "L" shape. Draw your shoulders back and down, keep your back straight, and look straight ahead with a neutral neck
Adjust the height of rings for the appropriate level of difficulty. (Lower is harder) Start supporting your bodyweight with shoulders over the rings. Lower slowly until chest touches the rings by bending the elbows, ensuring to keep them tight to the body. Press back to the start and repeat.
Sit on the machine with your back and head resting comfortably, feet on the footplate about hip-width apart. Push the platform away with your heels. Do not lock out your knees at the top. Slowly lower footplate to the starting position by gradually bending the knees, repeat.
Sitting in the leg press machine, line your foot up with your shoulder on the platform, push the platform away by extending the leg without locking your knee at the top. Slowly lower the platform to the starting position. Swap legs and repeat.
Stand in the centre of the cable machine grabbing a handle from each side. Bend your torso forwards slightly, and bend your elbows slightly as well, with your wrists facing the floor. Pull both handles down and across your body until they nearly touch. Slowly reverse to the start position, keeping the bend in your elbows throughout.
Attach a tricep rope handle to a cable station. Adjust the carriage so that it's near the top third of the machine. Set in a kneeling position facing the machine. Simultaneously pull both handles with bent arms and perform a crunch. With control return to the starting position, repeat.
Using a cable machine/dumbells/barbell grab a weight/handle/bar in each hand. Let your arms relax, fully extended. Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift so that the hands nearly reach the shoulders. Your elbows should stay tucked in. lower the hands and repeat.
Set up a cable machine with a double-rope attachment fixed to the high pulley. Pull the handles towards you, keeping your upper arms parallel to the floor, so that the handles go either side of your face. Then return to the starting position, keeping the tension in the cable. Keep your movements slow and controlled throughout the exercise.
There are many variations of tricep extensions. They can be performed with dumbells, barbells or cables. The basic movement is that of a full extension of the elbow under tension, while keeping the elbows close to the body. This is followed by a controlled bend of the elbow under tension to the start position. Then, repeat.
Using dumbells for resistance or a low pulley on the cable machine, grab a weight/handle in each hand. Lift the dumbbell/handle until your arms are fully extended horizontally. Slowly return to start position and repeat
Lying on a bench with dumbells in both hands, lift the dumbbells to chest height. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Then slowly bring them back down as you inhale
Hold a dumbell in one hand a use a bench to support your weight with the other hand, bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. Lower the dumbbell slowly until your arm is fully extended again. Repeat.
Lying on a bench on a decline, ideally with the feet secured properly to avoid sliding off the bench. Allow the shoulder and elbow joints to bend as you lower the bar with the elbows tight to the body. Once you have assumed a deep and stretched position in the bottom of the decline bench press, press the weight back up to the locked out position, and repeat.
Lying on a bench at a 30-45 degree angle. Grab the bar at shoulder width, take it off the rack and lower to the chest slowly. Press back to the top, keeping the elbows tight to the body. Repeat.
Sitting on a bench with the torso upright, holding dumbells in each hand, sling the dumbells up so they're held at shoulder height. Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion. Return the dumbbells to the shoulders while inhaling. Repeat.