Your legs are more powerful than you probably realise, we spend our whole lives using our legs to propel our entire body weight in amazing ways. Having strong legs will increase your ability to do so many things. There are three main muscles you need to work on, your quadriceps, your hamstring and your calves.
Below are my recommended exorcises that will increase your whole leg strength, some of these are difficult to perform but well worth it.
These are easy to perform, they do however require some sort of machine to do these. Doing this exorcise will burn a lot but don't worry this means you're doing it right.
Instructions on how to perform Leg Extensions can be viewed through the link
Another machine exorcise but with legs the machines are the safest choice, these are the machine equivalent of squats. Great exorcise for gaining that core strength in your legs.
Instructions on how to perform Leg Press can be viewed through the link
This exorcise is simple, using your own body weight and dumbbells to create resistance it will strengthen your quads as well as your glutes (Butt), hamstring and calves.
Instructions on how to perform Dumbbell Lunges can be viewed through the link
Probably the most difficult to learn of all the quad exorcises but well worth it, well known for its incredible benefits to your legs. This exorcise can be dangerous as it can be easy to lose balance and damage something or yourself, be sure to start out with a partner or use a machine that has a fixed barbell.
Instructions on how to perform Squats can be viewed through the link
This is a very easy exorcise although after a few reps you will feel the strong burn in your calves unless you're used to extensive use of these muscles. It can be done with either a barbell or dumbbells, I recommend using dumbbells for beginners.
Instructions on how to perform Calf Raises can be viewed through the link
A very simple exorcise where all you have to do is lie down and curl your legs up, works your hamstring well and will also help define your buttocks.
Instructions on how to perform Leg Curls can be viewed through the link
These exorcises will get you started out on gaining strength and shape in your legs and you will not regret it as it will start to improve your everyday life.
Sunday, October 31, 2010
Your back muscles are very important to your well being, they help you do just about everything. Weak back muscles cause back pains and other problems so make sure you are working on making them stronger.
The back is made up of several muscles each perform a specific body movement and together they are incredibly strong. When training your back muscles targeting single muscles is effective but if you really want back strength you need to do multi-joint exorcises as described in my Hard Facts section. Below is a diagram of the various muscles on your back.
|Diagram of the back|
Below are some recommended exorcises that are easy and effective for each muscle of your back beginning from the top.
These are an easy and common exorcise used by almost all body builders as it is the most simple of all the trap exorcises. They are exactly as the name describes, shrugging. It can be varied between in front (easiest) or behind the back.
Instructions on how to perform Shrugs can be viewed through the link
A simple exorcise that builds a lot of size and shape to the back. It can be varied from standing, to lying to using barbells or kettle bells.
Instructions on how to perform Dumbbell Rows can be viewed through the link
Seated Cable Rows
This exorcise requires the cable machine to perform it, any decent gym should have one of these. This exorcise is much like the dumbbell rows.
Instructions on how to perform Seated Cable Rows can be viewed through the link
The deadlift is by far one of the most recognised exorcises that presents a person's body strength. Although this exorcise works on the lower back, it also works on just about every other muscle. This can be done with dumbbells but is much easier with a barbell.
Safety Tip: Very important tip for deadlifts is you should always keep your head up, always be looking at a wall while doing this exorcise. If you don't the risk of injuring your neck is likely.
Instructions on how to perform Deadlifts can be viewed through the link
Hyperextensions (Back Extensions)
The hyperextension exorcise is easier than it looks, your body should be able to support itself but I recommend having someone assist you when first doing this exorcise on the off chance your back muscles are not strong enough. If in doubt stick to other lower back exorcises.
Note: This exorcise is recommended to be performed on a hyperextension bench, however most people don't own one of these and use a normal bench which is less effective but works.
Instructions on how to perform Hyperextensions can be viewed through the link
With hyperextension bench:
With a normal bench:
Chin Ups/Pull Ups
Everyone should know what these exorcises are, they are very difficult for the beginner but once you build up some back muscle doing these is the ultimate way to show off. They can be performed with close or wide grips as well as with one hand.
Instructions on how to perform Chin Ups can be viewed through the link
Instructions on how to perform Pull Ups can be viewed through the link
Lat Pull Down
The lat pull down is the easier version of the chin up or pull up, targeting roughly the same areas of muscles the main one being your lats. This can be performed with various grips from wide to close as well as using different shaped bars.
Instructions on how to perform Lat Pull Downs can be viewed through the link
These are just several of all the back exorcises out there but these are in my opinion the easiest and most common used amongst body builders and will definitely get your back stronger.
Easy Muscle Building Tips by Phil.