| Workouts at gym facilities should be fun! You do not | | | | be pointed forward as you lift the weight straight up. |
| need to perform every possible exercise available at | | | | Lift the weight to a 90 degree angle then lower it back |
| your health club or gym. Simply complete one | | | | down and stop when your elbows are straight, then lift |
| well-executed exercise for each muscle group. | | | | the weight back up to a 90 degree angle. |
| Let's take a look at each of the major muscle groups | | | | ::: Shoulders ::: While sitting on a shoulder press, press |
| and one of the workouts. Gym equipment is different | | | | your back against the back pad. Always try to keep |
| at each facility. But certainly you can find appropriate | | | | your abs tight while bending your knees and relaxing |
| equipment at your gym to perform at least one | | | | your chest. Focus on your shoulders as you push the |
| appropriate exercise for each group. NOTE: If your | | | | weight up. Slowly push up until your elbows are almost |
| gym does not have at least one machine to exercise | | | | straight, then slowly reverse the motion. As soon as |
| each of the following muscle groups, you probably | | | | your elbows are in line with your shoulders, slowly |
| need to a find a better-equipped gym. | | | | reverse the motion and push the weight back up. |
| ::: Abdominals ::: Practice your best posture when using | | | | ::: Chest ::: Using a chest press machine, press your |
| an ab machine. Keep your abs tight, your neck straight, | | | | back against the back pad. Always keep your abs |
| and your chest up. Focus on your abs as you crunch | | | | tight and keep your shoulders down while keeping your |
| up and forward. Do not use your arms. The motion is | | | | chest up. Focus on bringing your elbows together while |
| not a sit up ... it's an ab crunch. Keep your lower back | | | | you push the weight out. Push out until your elbows |
| flat on the machine. Slowly lower the weight almost to | | | | are almost straight, then slowly reverse. When your |
| the end, then reverse and slowly return to your | | | | elbows are in line with your shoulders, slowly reverse |
| beginning position. | | | | the motion and push the weight back up. |
| ::: Triceps ::: When you use the tricep machine | | | | ::: Legs ::: While sitting on a leg press machine, press |
| (excellent for non gym workouts), you will again need | | | | your back against the back pad. . Always try to keep |
| to use correct posture while keeping your back | | | | your abs tight while bending your knees and relaxing |
| pressed against the machine. Keep your abs tight, your | | | | your chest. As you lower the weight, make sure your |
| chest up, and elbows in. Slowly lower the weight, | | | | knees do not move above your toes. You will need to |
| making sure to keep your elbows in. Right before you | | | | keep your hips back in order to accomplish this. Done |
| straighten your elbows, gently stop and move the | | | | properly, you should feel the weight between your hips |
| weight back up. When your elbows reach a 90 | | | | and your knees. When you are comfortable, push the |
| degree position, gently stop and move the weight back | | | | weight up. Right before your knees are straight, slowly |
| down. | | | | reverse the motion. |
| ::: Biceps ::: Sit upright on the biceps machine and keep | | | | ::: Back ::: The latest workouts in gyms feature rowing |
| your back pressed against the back pad. Keep your | | | | machines. Focus on maintaining the natural arch in your |
| abs tight, your chest up, and elbows in. Anchor your | | | | back while seated on a rowing machine. Keep your |
| elbows in one position on the pad. Focus on your | | | | abs tight, your chest up, and shoulders back. Bring your |
| biceps as you lift the weight straight up. Lift the weight | | | | shoulder blades together as you pull the weight back. |
| to a 90 degree angle then lower it back down and | | | | Pull until your elbows are in a straight line with your |
| stop when your elbows are straight, then lift the weight | | | | shoulders, then slowly reverse. Right before your |
| back up to a 90 degree angle. | | | | elbows are straight, slowly reverse the motion. |
| ::: Forearms :: You can use a resistance band hammer | | | | Simply focus on completing one well-executed |
| curl to work your forearms even in home gym | | | | exercise for each muscle group ..... and keep your abs |
| workouts. Both your feet and your grip should be the | | | | tight! Sometimes it helps to watch people performing |
| width of your shoulders. Keep your abs tight, your | | | | an exercise so you can visualize the correct way to |
| chest up, and knees bent. Keep your elbows in a | | | | perform it. Take a look at these workouts gym videos |
| stable position next to your sides. Your thumbs should | | | | ..... |