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 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.