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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Tuesday, February 12, 2013

Squats Facts


Squats are by far the most productive exercise for the lower body. Because of the muscle mass involved, they also provide great overall stimulation. But they’re not without their problems, and one relates to depth.

“The danger in a full squat, a low squat is not a result of the position of your legs in relation to your torso. The danger is a result of the direction from which the force is imposed. The force is trying to bend the bones of your lower leg and pull your knee apart—the same as a leg extension. Although the direction of force is worse in a leg extension, the amount of force is greater in a squat. Results are about the same.

There are bodybuilders perform squats to a level where their thighs were below parallel to the floor. According to the opinion of several sports trainers, squats should be carried to a point where the thighs first start to contact the backs of the calves. At that point the squat should be stopped by muscular action instead of by bouncing the thighs off the calves. Performed in the correct manner, there is no danger to the knees. On the contrary, squats can do more to prevent knee injuries than any other barbell exercise.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.