Workout is the most important of humans health. Doing workout every day each parts of your body. These article covered in this workout guide include the Chest, Glutes, Abs, Back, Hamstrings, Upper, Arms, Thighs, Waist, Hips and Shoulders.
A Best workout for the Chest push-up. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. Frequent push-ups increase your functional and core strength and can help prevent back and shoulder injuries. The push-up primarily targets the muscles of the chest, arms, and shoulders, support required from other muscles results in wider range of muscles integrated into the exercise. In one study, researchers found that 66.4 per cent of total body weight is lifted in a full push-up. They are also common from of punishment used in the military, school, sport, or in some martial arts disciplines.
A best workout for the glutes is squat exercise. The Squat is one of the three lifts in the strength sport of Powerlifting, together with deadlifts and bench press. Squat are considered a vital exercise for increasing the strength and size of the legs as well as developing core strength. This is because the deeper a squat is, the more muscle fibers it utilises. However, when you are completing squats you should only go as low as is comfortable for you. Once you have perfected the techniques, you can then start to add light weights into the exercise.
3. The Bicycle Manoeuvre
The abs are often the one area most people want to focus on with their training. For long time sit ups were considered the best way to tone and strength your abs. It’s good for abs and daily do this workout best results of get your body. Instead use the bicycle manoeuvre to strengthen your core and to see an improvement in your abs. This exercise will strengthen your internal and external obliques among other core muscles. An added benefit of this exercise is that it requires no extra equipment and can therefore be done anywhere.
4. The pull-up
Pull ups are a common way to measure the upper body strength of the pulling muscles. A great exercise to work your back is the pull-up. This exercise targets the latissimus dorsi muscle of the back along with other assisting muscles. To complete a pull-up with good technique, place your hands shoulder width apart on a bar with your palms facing towards the bar, so that your chin is over the top. Pull ups were also used as part of military test in all countries. Pull-ups also work the brachialis and brachioradialis in the arms. These muscles are located near the elbow, and help move the forearm. The biceps, cross the elbow and shoulder joints and work to flex the elbow joint during the exercise.
5. Swiss ball hamstring curl
A best exercise for hamstrings Swiss ball hamstring curls. To complete this exercise, put your feet on a Swiss ball, so that your heels are in a stable position on the ball, then lift your body of the floor and form a straight line from your shoulders to your feet. Hold the position for repeat the movement. This particular exercise will exercise your hamstrings and also works your core due to the unstable surface of the Swiss ball. Pushing up from the toes, slowly roll forward with the ball until your feet are off the floor and balance is achieved. Once you can balance, experiment with removing a hand or leg and eventually both hands until it is possible to kneel completely upright on the ball.
6. Triceps dips
A best exercise for upper arms on Triceps dips. When it comes to upper arms, most people think about the biceps, which run along the front of the arm. But actually the triceps is a much bigger muscle, and working it will make the overall appearance of the arm firmer. Doing triceps dips are a good way to improve your upper arms strength using only your own weight. Usually dips are done on a dip bar, with the exerciser’s hands supporting his or her entire body weight. For added resistance, weights can be added by use of dip belt, weighted vest or by wearing a backpack with weights in it.
7. The Lunge
A best exercise of thighs lunge exercise. The lunge is an exercise that works a range of muscles, alongside improving core strength and flexibility the lunge is also extremely effective in improving your thighs. A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. weights can also be added once the correct lunge technique is engaged to progress further in the exercise. A lunge can be performed using body weight alone. However, weight trainers may seek to increase the difficulty using either dumbbells or kettlebells held in each hand, or a barbell held stop the neck and shoulders.
8. The side bridge
A best exercise for waist side bridge exercise. To tighten the muscles and reduce your risk of back pain, the side bridge is good exercise to complete. Lie on your side with your weight resting on your forearm, so that your body is in a diagonal line, with your upper leg directly on top of your lower leg. Then lifted your hips upwards so that your body is supported by the lower part your legs and your forearm. Then repeat exercise on the opposing side. The side bridge will also improve your core and back muscles.
9. The single-leg squat
A best exercise for hips single squat exercise. To do this exercise, place both arms out in front of you, stand on one leg and extend your floating leg slightly in front. Then bend your supporting leg, and Squat as far as you can while keeping the elevated leg from touching the floor. The single-leg squat is great for improving your balance, flexibility and also for building leg strength.
10. The lateral shoulder raise
A best exercise for shoulders lateral shoulder raise exercise. The posterior assist in exercises such as the seated row, while the anterior is active virtually every time the chest muscles are working. The lateral shoulder exercise to target the medial head alongside working the other two muscles. Then lift the dumbbells out to your side maintaining a slight bend in each elbow until they reach just past the shoulder point.