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Exercise | Strength Training | Rod Watson, Certified Fitness Trainer | Learn How to Properly, Safely Execute Exercises in Your Workout Program. - Part 128

Exercises Archives

Back Exercises For Beginning Bodybuilders

Back Exercises For Beginning Bodybuilders

From a bodybuilder's point of view one of the most important body parts is the back. Not only can it be visually impressive but a strong back is necessary for intensive training and daily living. In bodybuilding, you are shooting for three things with regard to developing your back muscles: - Thickness of the upper ...

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Machine Leg Press – Leg Exercise

Machine Leg Press - Leg Exercise

  The leg press movement is similar to a squat in that you have the same joint movement and the same primary and secondary muscle groups are engaged.  However, because the body is much more supported, it is a safer and easier exercise for beginners to learn. Exercise Execution: Start/set-up position: Sit or lie in the supine position.  ...

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DB Forward Lunge – Leg Exercise

DB Forward Lunge - Leg Exercise

The purpose of the Forward Lunge is to develop strength and endurance of the lower body muscles. Exercise Execution: Start/set-up position for forward lunge: Stand in proper alignment. Dumbbells may be held at sides with palms facing the body.  Feet are shoulder width apart with toes pointing straight ahead. Movement: Lead leg takes a big step forward, landing ...

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TRX Crunch and Curl – Abs and Biceps Exercise

TRX Crunch and Curl – Abs and Biceps Exercise

Exercise Execution: Place TRX door anchor high (for example over a door); Ensure TRX is set tightly. Sit on floor or BOSU facing the TRX. Grab the handles with your palms up, then lie back on floor or BOSU with your knees bent, feet flat on the floor, and your arms extended. Lift your shoulders and ...

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TRX Push Up – Chest Exercise

TRX Push Up – Chest Exercise

TRX Suspension trainers use a familiar new concept. You have seen this concept used by acrobats and gymnasts. While suspended from ropes, rings and bars, they use their bodyweight and gravity as resistance. Their physiques are well-balanced and muscular development is top notch. As you use the TRX, you hold your body weight and move ...

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Row Machine – Back Exercise

Row Machine - Back Exercise

This exercise is the seated row machine.   This is an important exercise for developing muscle strength and endurance of the upper back and the back of the shoulder, as well as to improve your posture. Exercise Execution: Sit at Row machine. Use handles that position palms inward. Pull back, keeping elbows near side. Return and repeat.     Primary Muscle Group Secondary Muscle Group Joint type Latissimus ...

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Machine Leg Curl – Hamstring Exercise

Machine Leg Curl - Hamstring Exercise

This exercise is the Machine Leg Curl. You can hit your hamstrings in a slightly different way with single-joint movement.  Your feet should be pointing straight ahead and hip-width apart at the start.  While conducting the exercise, you should concentrate on your hamstring muscles as you push the resistance roller pad down.  Common errors include: Shift forward in ...

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Machine Leg Extension – Quadriceps Exercise

Machine Leg Extension - Quadriceps Exercise

This exercise is the Machine Leg Extension. When conducting this exercise, make sure your back is pressed against the back of the seat.  Concentration on the slow controlled movement of the weight and the action of the quadricep.  Common Errors:  Using rapid jerky, sudden movements that rely on momentum to complete the movement Allowing hips to move Arching the lower back away ...

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Dumbbell Squat – Leg and Glute Exercise

Dumbbell Squat -  Leg and Glute Exercise

There are many variations of the squat. There is an appropriate version for every fitness and experience level.  Squats should be part of everyone's fitness routine because it is needed in our activities of daily living. Basic Exercise Execution: Stand on both legs. Hold weights in both hands. Bend knees to 90 degrees. Straighten knees. Repeat.     Primary Muscle Group Secondary Muscle Group Joint type Gluteals Quadriceps/Hamstrings Compound   Difficulty Equipment Needed Intermediate Low (Body ...

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Dumbbell Overhead Triceps Extension – Triceps Exercise

Dumbbell Overhead Triceps Extension - Triceps Exercise

This exercise is the Dumbbell Overhead Triceps Extension.  You can target each arm separately or work together with this triceps shaping movement. Maintain an erect torso - chest up, abs tight - and keep your upper arm stationary throughout the exercise.  Only your forearm should move when pressing the dumbbell up from behind the head. Exercise Execution: Hold ...

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Dumbbell Bicep Curl – Biceps Exercise

Dumbbell Bicep Curl - Biceps Exercise

This exercise is the Dumbbell Biceps Curl.  It can be executed either standing or seated.  You can reduce hazardous body english (rocking) with the seated version of the exercise.  The dumbbell curl is one of the better exercises for devveloping the biceps and other elbow-flexor muscles.  The seated position prevents you from throwing your hips ...

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Basic Crunch – Core Exercise

Basic Crunch - Core Exercise

This exercise is the basic crunch. Some key things to keep in mind when performing a basic crunch include: Keep your feet about hip width apart When conducting the exercise, push out evenly through the feet.  Don’t put too much weight on your heels or toes. Arms should be nice and open.  Your hands should support your head.  ...

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DB Bent Over Row – Back Exercise

DB Bent Over Row - Back Exercise

The Back is one of the most beautiful and powerful muscle groups of the body. It is also often neglected in strength training routines. Ladies often bypass the back for exercises focusing on the abdominals (abs), legs or hips. Some guys like to focus on the muscles that they see in the mirror, like the chest ...

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Dumbbell Side Lunge – Leg Exercise

Dumbbell Side Lunge - Leg Exercise

One of the great things about lunges is that they can be done in any direction you want. The most common are front, rear and side. Here, we will discuss the Side Lunge.  One benefit of the Side Lunge is that it will target the Adductor (inner thigh) Muscle group along with the glutes, hamstrings ...

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