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Your quick reference guide for exercises and fitness insights.
Push ups: Great for chest since it works the pectoralis muscles major muscles. Do not underestimate this exercise for great chest development. Proper form:Assume the prone position, your back is straight, and your hands are slightly more than shoulder-width apart. For increased difficulty try at an angle or vary exercise, one handed or one leg in the air.
Pull ups:Difficult exercise but great for building back and helping with muscle mass gains. This exercise takes practice to master but the effort is well worth the strength gains. Tips for getting started:Never rush, if you can't get throughthe first 10 to 15 the try assisted pull ups. Never hold your breath. Instead, exhale while you exert. Do not give up on this exercise.
The Crunch:The most powerful yet versatile exercise for toning and firming abs. You want a 6-pack? Start here. You want an 8-pack then master this exercise in all its form. Tips for getting started:Keeping your lower back on the floor, curl your shoulders forward by slowly lifting your head, shoulders, and upper back. Breathe out as you lift and breathe in as you lower down to tense the abdominals. To keep your head in line with your spine, maintain a space the size of your closed fist under your chin. Hold each repetition for 4-5 seconds. Always rememberto: Suck in your gut so that your lower back presses against the mat or floor and work through the entire exercise slowly and steadily.
The Squat:Rigorous and well worth itThis exercise provides an upper and lower body workout in addition it primarily targets your thighs (quadriceps or "quads"), hips (gluteus maximus or "glutes"), hamstrings and lower back. Advice for getting started: Focus on form first. Then move on to light weights understand what your body can handle and focus on the repetition until it ecomes second nature. Your challenge, incoprorate Squats out into your workout routine and see if you can either safely increase in repetition or weight for the month of April. If done right heads will turn.
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