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.

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.

Execution: This type of exercise is executed from a lying position on a bench, arms streched and shoulders broad apart, holding the dumbbells over the chest with a pronation grip. While performing this exercise the lower back strain should be avoided as it causes distorsion. Weight lifting from a lying position helps develop the triceps and the pectoral muscles, the outward segments of the deltoid muscles and the muscles of the forearms. There are various ways of execution: a) The same movement but with wider arms opening that secures a more intense exercise for the pectoral muscle side segments. b) With the hands closer on the dumbbell bar, situation in which the triceps are more active. c) The same movement but performed with the help of a dumbbell bar bent in the shape of a rectangle stimulates the development of the sternum muscles. d) From a sitting position on a bench 45 degrees inclined, with the back supported, the exercise stimulates the upper segments of the pectoral muscles. e) From the lying head down position, on surface 30 degrees inclined, the exercise proves usefull for the lower segment of the pectoral muscles. The inclined surface has to be narrow enough to allow unimpeded up and down movement of the arms. f) All the above variants of the exercise could be also applied when working with weights. The use of weights favours the lenghtening of the muscle fibre, which is necessary for the development of the pectoral muscles.

Execution: While performing this exercise the body should be streched and when the body is lowered, the knees and the abdomen are not supposed to touch the ground. This type of exercise is efficient for the development of the triceps, deltoid and pectoral muscles as well as of the abdominal muscles. According to the particular area you want to develop, push-ups could be executed as follows: - Palms inwards, opposing the two hands’ fingertips, to develop the triceps and the deltoid muscles. - Arms apart at a distance wider than the shoulder width to develop the side section of the pectoral muscles.

Execution: This particular exercise is performed from a standing position, with the legs spread, the trunk bent 90 degrees forward, leaned against a bench, table chair, etc. From this position the bodybuilder should execute alternative sets of liftings with both arms, using the maximum weight charge but without overlooking correct breathing technique: inhaling before lifting and exhaling when the weight is slowly lowered.