Bodybuilding Guide to weight lifting - Types of exercises

This exercise is executed from a standing position, with the legs slightly spread and holding the dumbbell on the shoulders with a pronation grip. During execution there is a possibility of serious accidents to occur. In order to avoid such situations, the exercise should be executed maintaining the back straight and holding the dumbbell on the trapezius muscle, which should be tense. Another important aspect is that the bodybuilder should place under his/her heels a platform, few centimetres thick, while executing this exercise. This measure provides stability and also directs the effort into the area of the thighs. Also for the sake of security of the back area, a wide belt should be worn during exercising. Genuflexions could be executed holding the legs in three possible positions: With the legs slightly spread and the soles in a parallel position. This variant helps develop the thighbone muscles. a) With the knees apart and the heels close. c) With the knees apart and the heels close. Genuflexions contribute not only to the development of the muscles of the thighs, but also strenghten the cardiac muscle as they accelerate the metabolism and the blood circulation thus maintaining the general health. Breathing: the bodybuilder inhales before the execution of the genuflexion and exhales when returning to the initial position.

This type of exercise is executed lying on the bench of the apparatus in order to develop the muscles of the thighs. The legs are flexed and then the bodybuilder returns to the initial position. Executing this exercise helps develop the back segment of the thighs.

Execution: Using the parallel bars as a support, the bodybuilder inhales and then he/sne bends the arms and streches them afterwards while exhaling. This type of exercise works the dorsal muscles and also the triceps, deltoid and pectoral muscles. In order to highlight the inward line of the pectoral muscles, the body should be slightly leaned forward, the ellbows apart and the head straight. For the deltoid muscle the same exercise could be executed grabing the parallel bars palms outwards.

Execution: For this exercise the body should be held straight, the legs slightly spread and the weight should be held to the backhead with the arms shoulder broad apart. Lifting the arms upwards occurs after inhaling and returning to the initial position takes place while exhaling. This type of exercise helps develop the side and the long segments of the triceps. For the inward segment of the triceps the supination grip is recommended. For the side segment of the triceps the exercise should be executed from lying position on the bench with the arms bent holding the weight at the level of the crown so that the arms are shoulders broad apart. A basic exercise designed to aquire both strenght and muscular mass in the triceps area could be executed from the position previously described. During the execution of this exercise the forearms are lowered towards the ground prior to lifting the weight by lifting the arms upwards.

Execution: This exercise is executed from a sitting position with one arm bent 90 degrees, holding the weight at he level of the backhead while the other arm is leaning against one thigh. Breathing: Inhaling should occur before streching the forearm and exhaling takes place while returning to the initial position. Execution positions: a) Standing on a side against a wall with one arm bent leaning against the wall. b) Leaning one knee against a mobile bench inclined 45 degrees, with one arm folded over the bench and the other arm bent 90 degrees over the head.

Execution: From the position facing the helcometre, arms bent and ellbows close to the body, the bodybuilder grabs the bar attached to the handle of the gear. Breathing: the bodybuider inhales before lowering his/her forearms and exhales while returning to the initial position. This exercise could be also executed down on the knees, back to the gear and ellbows placed on a surface lifted at the level of the chest, position in which the bodybuilder pushes his/her forearms downwards, against the resistance of the helcometre. In order to obtain a better muscular definition, the exercise could be executed using a middle-sized weight. To increase the physical strenght, the exercise is executed using a heavy weight. The triceps can be worked out only through short movements.

This exercise should be executed hanging on a fix bar with the hands shoulder length apart, lifting the body to the chin level or even higher. Tractions have an impact on the development of the biceps, flexing muscles of the forearms and on the dorsal muscle.

This exercise is executed with the legs slightly spread and holding the dumbbell at the level of the thighs with the arms streched down. Breathing: inhaling takes place when the dumbbell is lifted against the chest by flexing the forearms upwards thus contracting the biceps. Exhaling should occur when returning to the initial position. This exercise helps develop the biceps as well as the flexing muscles of the forearms. While performing the execution, the fists should be maintained straight along the forearms, the body should be in a straight position and the ellbows should be close to the body. Execution: The upper body is bent foreward and so are the arms as the movement starts with an effort concentrated by the entire body just to end in a position in which the upper body is slightly leaned back. In order to obtain obvious results the exercise could be executed differently, according to the particular muscle you want to work on. a) Lenghtening the biceps requires using the supination grip. b) The inward segment of the biceps requires holding the dumbbell by the bar ends using the supination grip. c) The outward segment of the biceps and their shortening requires holding the dumbbell with the hands closer on the bar. d ) Shortening the biceps and bringing them out requires using a position with the legs slightly spread, the upper body leaned forward and the ellbows placed on the thighs. Bar tractions using the supination grip This exercise should be executed hanging on a fix bar with the hands shoulder length apart, lifting the body to the chin level or even higher. Tractions have an impact on the development of the biceps, flexing muscles of the forearms and on the dorsal muscle.

Execution: From a standing position with the legs slightly spread and the arms down and holding a small weight into each hand. In this position you should alternatively flex your forearms against your arms. Variants of performing the exercise: a ) using the pronation grip b ) using the supination grip c ) rotating the fist halfway in order to obtain a supination grip when executing the flexion.

Execution: This type of exercise is executed from o lying position on a bench, arms streched forward with weights in each hand. Weight lifting from this position helps develop the lateral segments that connect to the deltoid muscles as well as the middle section of the pectoral muscles. The exercise can also be practiced on a bech 30 degrees inclined, lying face down. In the first variant of the exercise the upper segments of the pectoral muscles are subjected to more effort, while in the second variant this applies to the lower segments of the same muscles. Breathing: you should inhale while lowering the arms and exhale when returning to the initial position.