Fitness for men: Lessons

Fitness for men
Parallel Bar Dips

Parallel Bar Dips

For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.While brea hing in, lower yourself slowly with your torso leaning orward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.Once you feel the stretch, use your chest to bring your body back to the tarting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.

Instructions

Close-Grip Barbell Bench Presses

Close-Grip Barbell Bench Presses

Starting position - standing, feet shoulder width apart. Take the barbell with the regular grip; distance between palms makes approximately 15-20 cm. Hold the barbell as close, as possible to your body, don't push it forward. Try to hold elbows as high, as possible.

Instructions

Barbell Incline Bench Presses

Barbell Incline Bench Presses

Starting position - standing, feet shoulder width apart. Take the barbell with the regular grip; distance between palms makes approximately 50-60 cm. Hold the barbell as close, as possible to your body, don't push it forward. Try to hold elbows as high, as possible.

Instructions

Incline Twisting Crunches

Incline Twisting Crunches

Make a breath in and hold the breath. Strain abdominal muscles and begin the crunch - first your shoulders and head, then your back come off the bench.Raise your body only due to effort of the abdominal muscles.Don't weaken abdominal muscles and don't touch the bench with your shoulders or the head until the end of a set. In the starting position your look is directed towards the ceiling, and during movement - it is always slightly above the crossed arms.

Instructions

Incline Bench Crunches

Incline Bench Crunches

Make a breath in and hold the breath. Strain abdominal muscles and begin the crunch - first your shoulders and head, then your back come off the bench.Raise your body only due to effort of the abdominal muscles.Don't weaken abdominal muscles and don't touch the bench with your shoulders or the head until the end of a set. In the starting position your look is directed towards the ceiling, and during movement - it is always slightly above the crossed arms.

Instructions

Parallel Bar Dips

Parallel Bar Dips

Straight arms, grasp the parallel bars, don’t curve your arms too much; Regular grip — palms facing your body; Slowly, when inhaling, we make a dip down. Depth of lowering shall be about 90 degrees bent arms;Hold your body and head straight and don't bend forward.When doing the exercise it is necessary to move elbows to the sides, bend your legs and bend your body forward.

Instructions

Standing Military Presses

Standing Military Presses

Starting position: Standing, feet shoulder width apart, the barbell is located on the level of the upper part of your chest, shoulder width grip, straight back, knees are a little bent, the look is directed forward.Movement: When exhaling, pull the barbell up over the head, elbowduring movement shall be directed slightly forward, when inhaling, return to the initial position.Correctly select working weights.

Instructions

Bent Over Barbell Row

Bent Over Barbell Row

Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Then inhale and slowly lower the barbell back to the starting position.

Instructions

Upright Barbell Rows

Upright Barbell Rows

Take a medium grip bar on top, arms slightly bent at the elbows. On the exhale, lift the rod and dilute elbows to the sides. Pull the bar to chin. Pause and inspiratory lower the bar.

Instructions

Dumbbell Shrugs

Dumbbell Shrugs

Take dumbbells, stand up straight and pull your hands apart at the seams. On the exhale, lift the dumbbells, pull the shoulders as high as you can. Fix in this position for a second and then return to the starting position.

Instructions

Barbell Shrugs

Barbell Shrugs

Stand with your feet shoulder width apart. Take the bar top grip. On the exhale, lift your shoulders as high as you can. Pause and breathe slowly return to the starting position.

Instructions

Barbell Straight Leg Deadlifts

Barbell Straight Leg Deadlifts

Put your feet slightly narrower, than shoulders width, apart. Take a barbell with pronated grip, a little wider, than shoulders. Straighten your back and thus we take the starting position of the Romanian deadlift. Bend, keeping your plate bones together, move your hips back. The maximum back deflection, including chest and cervical departments should be kept on all trajectory of the movement. The barbell moves strictly vertically, closer to your legs. Don't do any snatches in the lower point! Very important secret of this exercise: lifting the barbell is carried out not by body straightening, but by PUSHING FLOOR BY LEGS. Your back has to be bent in waist. If you can't bend your body completely without rounding your back, then don’t bend too low, or bend your legs stronger.

Instructions

Barbell Deadlifts

Barbell Deadlifts

Put your feet slightly narrower, than shoulders width, apart. Take a barbell with pronated grip, a little wider, than shoulders. Straighten your back and thus we take the starting position of the Romanian deadlift. Bend, keeping your plate bones together, move your hips back. The maximum back deflection, including chest and cervical departments should be kept on all trajectory of the movement. The barbell moves strictly vertically, closer to your legs. Don't do any snatches in the lower point! Very important secret of this exercise: lifting the barbell is carried out not by body straightening, but by PUSHING FLOOR BY LEGS. Your back has to be bent in waist. If you can't bend your body completely without rounding your back, then don’t bend too low, or bend your legs stronger.

Instructions

Sumo deadlifts

Sumo deadlifts

Place your feet wide apart and fall into a semi-squat. Your toes slightly out, drive a barbell grip in such a way that it almost touched your anklebones. Holding your back straight, bend and take the barbell grip on width of shoulders. Raise your hips a little and strain your arms. Slowly take the barbell off the floor and start straightening yourself. You must straighten yourself completely, turning your chest and bringing shoulders backward. In the same way slowly return the barbell on a floor.

Instructions

Barbell Squats

Barbell Squats

Starting position: step a little back with the barbell. Put your feet at the width of shoulders, toes a little out. The back and legs are straight. The weight of a barbell is completely equally distributed on both legs. Always hold your back slightly bent in a waist. Make a deep breath in and, having held the breath, smoothly lean forward. Knees are bent and a little pushed forward, buttocks move back and down, and the body thus bends forward, to 45 ° in relation to a vertical. Don't stoop, don't move you heels off the floor, look straight forward. If you feel that your back starts stooping, and heels start to rise over the floor, don't go down deeper.

Instructions

Smith Machine Squats

Smith Machine Squats

Preparatory position: Stand up under a barbell, feet on width of shoulders. Put a barbell grip on your back, so that it conveniently lies on back muscles, but not on your neck. You can put a towel under the barbell if it isn't comfortable. Take the barbell with the wide grip, remove a barbell from a rack. Step your left foot forward and your right foot—back so that they stand at a step distance from one another. The right heel is raised, the body is straight, bring plate bones together, abdominal muscles are strained. Keeping balance, execute knee-bend. The right knee shouldn't go beyond the line of the right feet toes. Return to the starting position. Don't round your back, otherwise you endanger your backbone.

Instructions

Bent Over Dumbbell Lateral Raise

Bent Over Dumbbell Lateral Raise

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent. Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Instructions

Dumbbell Flyes

Dumbbell Flyes

Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched. Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.

Instructions

Dumbbell Deadlift

Dumbbell Deadlift

Set dumbbells on the floor and stand facing them. Bend at your hips and knees, and grab the dumbbells with an overhand grip. Without allowing your lower back to round, stand up with the dumbbells. Lower the dumbbells to the floor.

Instructions

Dumbbell Lunges

Dumbbell Lunges

Grab a pair of dumbbells with a neutral grip so that your palms are facing each other. Stand tall with your feet shoulder-width apart and arms fully extended. Push your chest out and take a large step forward with one leg, lowering your rear knee toward the ground while keeping your front shin as vertical as possible. Push off the front leg, returning back to the starting position. Alternate legs.

Instructions

Hyperextension

Hyperextension

Preparatory position: feet under rollers, we completely straighten the body, we lower then, back is straight, then we rise up to a parallel with the floor, watch that the back is not bent above a parallel with a floor.

Instructions

Seated Calf Raises

Seated Calf Raises

Preparatory position: sitting, straight back, feet under the roller, tiptoes on a hand-rail, we lift weight with calf muscles up until full strain, then we come back into the preparatory position.

Instructions

Machine Biceps Curls

Machine Biceps Curls

Preparatory position: sitting in the exercise machine, arms lie completely on a back of the exercise machine, we hold handles, we bend elbows and we strain a biceps, then we come back into the preparatory position.

Instructions

Seated Lateral Raises

Seated Lateral Raises

Preparatory position: sitting on the edge of a bench, feet on the floor, dumbbells in hands near legs, we sharply raise dumbbells laterally to an angle 90 degrees, then we lower dumbbells down.

Instructions

Standing Barbell Curl

Standing Barbell Curl

Preparatory position: wide closed bar grip, feet shoulder-width apart, soft knees, the straight body, keeping a natural bend in a waist, looking in front of ourselves. Elbows are pressed tight to the body, we bend elbows and we raise the bar to an angle of 90 degrees, then we smoothly lower a bar down. In the lower point elbows aren't fully unbent, so that muscles remain in tension throughout all exercise. Watch that your body is not moving and that elbows remain still.

Instructions

Barbell Lying Triceps Extension

Barbell Lying Triceps Extension

Preparatory position: lying on a bench, we hold a bar in hands in front of ourselves, then we bend elbows, we lower a bar towards the forehead and then we unbend elbows up.

Instructions

Barbell Preacher Curl

Barbell Preacher Curl

Preparatory position: sitting, straight back, arms completely lie on an exercise machine back, medium grip bar holding, we bend elbows to an angle of 90 degrees, then we lower arms down, elbows remain motionless.

Instructions

Machine Incline Press

Machine Incline Press

Preparatory position: sitting, feet are rested against the floor, we rest hands against handles, we pull them up to feel full strain of chest muscles, and then we return into the preparatory position.

Instructions

Barbell Bench Press

Barbell Bench Press

Preparatory position: lying on a bench, shoulder blades strained together, we hold a bar in front of ourselves with straight arms, then smoothly we lower a bar touching the chest and then we pull it up.

Instructions

Machine Shoulder (Military) Press

Machine Shoulder (Military) Press

Preparatory position: sitting, straight back, shoulder blades are strained together, we rest hands against handles, then we pull them up, we strain deltas, and then we come back into the preparatory position.

Instructions

Hammer Strength Lat Pull Down

Hammer Strength Lat Pull Down

Preparatory position: sitting, legs under rollers, straight back, hands hold a handle, we begin the movement, we pull handles down, we bring shoulder blades together, we strain a back, and then we come back into the preparatory position.

Instructions

Leg Raise On Parallel Bars

Leg Raise On Parallel Bars

Preparatory position: we rest hands against hand-rail, the back is pressed to the machine back, legs are crossed and knees are slightly bent, we raise legs to an angle of 90 degrees, we strain abdominal and then we lower slowly legs and then we come back into the preparatory position.

Instructions

Hack Squat

Hack Squat

Preparatory position: legs are rested against a foot platform in parallel, the back is completely pressing on the machine, rollers lie on shoulders, then slowly we crouch to an angle of 90 degrees and then we rise up again.

Instructions

Leg Press

Leg Press

Preparatory position: sitting in the exercise machine, feet are rested against the center of a platform shoulder-width apart, we begin the movement, we smoothly lower legs to an angle of 90 degrees and then pull them up.

Instructions

Leg Extensions

Leg Extensions

Preparatory position: sitting, legs under the roller, straight back, hands hold a handle, then we completely unbend legs to a parallel with the floor.

Instructions

Seated Leg Curl

Seated Leg Curl

Preparatory position: a sitting position, legs between rollers, straight back, hands hold handles, then we bend legs completely straining a hip biceps and then we come back into the preparatory position.

Instructions

Wide-Grip Pulldown Behind The Neck

Wide-Grip Pulldown Behind The Neck

Preparatory position: sitting, feet under rollers, wide grip of handle, then we pull a handle over the head and we bring shoulder blades together, then we come back into the preparatory position.

Instructions

Wide-Grip Lat Pulldown

Wide-Grip Lat Pulldown

Preparatory position: sitting: feet under rollers, wide grip of handle, then we pull a handle towards chest and we bring shoulder blades together, then we come back into the preparatory position.

Instructions

Seated Machine Fly

Seated Machine Fly

A preparatory position: sitting, the back is completely pressing on the machine, shoulder blades are brought together, hands are on handles as shown in the picture, then we bring arms together and we strain chest muscles and then we come back into the preparatory position.

Instructions

One Arm Seated Rows

One Arm Seated Rows

Preparatory position: sitting, legs are rested against hand-rail and knees are slightly bent, straight back, chest is rested against a support, hands are holding a handle, then we pull a handle towards waist and we bring shoulder blades together and we strain back, the second hand is holding the exercise machine, then we come back into the preparatory position.

Instructions

Seated Rows

Seated Rows

Preparatory position: sitting, legs are rested against hand-rail and knees are slightly bent, straight back, a chest is rested against a support, hands are holding a handle, then we pull a handle towards waist and we strain shoulder blades together, we strain back, then we come back into the preparatory position.

Instructions

Seated Cable Rows

Seated Cable Rows

Preparation: Sitting, legs are rested against hand-rail and knees are slightly bent, straight back, hands are holding handles, then we pull a handle to waist and we strain shoulder blades together, we strain the back, then we come back into the preparatory position.

Instructions

Ab Machine Crunches

Ab Machine Crunches

Preparatory position: sitting, the body is slightly crunched, legs are rested against hand-rail, we fix rollers on shoulders and we hold them with hands, then we crunch the body completely forward and we strain abdominal, then we come back into the preparatory position.

Instructions

Wide Grip Assisted Chin-ups

Wide Grip Assisted Chin-ups

Preparatory position; hanging, knees bent and are rested against a seat mat of a gravitron, hands slightly more than shoulder width apart, then we strain muscles of a back and we rise up to an angle of 90 degrees, we look up, then we come back into the preparatory position.

Instructions

Triceps Pushdown

Triceps Pushdown

Preparatory position: straight back, feet shoulder-width apart, we hold a handle in hand at an angle of 90 degrees, elbows are pressed tight to body, then we completely unbend arms, we strain triceps and then we return back into the preparatory position.

Instructions

Wide Grip Pull-up

Wide Grip Pull-up

Preparatory position: hanging on a horizontal bar, hands slightly more than shoulder-width grip, then we strain back muscles and we rise to an angle of 90 degrees, we look up then we come back into the preparatory position.

Instructions

Straight-Arm Dumbbell Pullover

Straight-Arm Dumbbell Pullover

Preparatory position: back lies on a bench, feet are rested against the floor, hips are lowered slightly lower than a level of shoulders, we hold a dumbbell with two hands as shown in a photo in front of ourselves, then slowly with slightly bent arms we lower a dumbbell and we stretch intercostal muscles, after that we return a dumbbell into the preparatory position.

Instructions

Lying Leg Raises

Lying Leg Raises

A preparatory position: lying on the floor, arms are under hips, knees slightly bent, then we raise feet up to the angle of 90 dehrees and slowly lower them not touching the floor.

Instructions

Crunches

Crunches

A preparatory position: lying on the floor, raise feet and slightly bend the knees keeping an angle of 90 degrees, hands at temples, elbows facing the sides, then we crunch ourselves until shoulder blades are raised from the floor.

Instructions

Crunches

Crunches

Preparatory position: lying on the floor, feet are slightly more than shoulder width apart, bent knees rested against the floor, arms are extended along the body, then we crinch body until shoulder blades are raised from the floor and stretch arms forward.

Instructions

Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise

A preparatory position: feet shoulder-width apart, straight back, we hold dumbbells in hands near legs, then we rise on toes, we completely strain gastrocnemius muscles and smoothly lowen down.

Instructions

Dumbbell Straight Leg Deadlifts (Romanian row)

Dumbbell Straight Leg Deadlifts (Romanian row)

A preparatory position: feet shoulder-width apart, straight back, we hold dumbbells near legs in front of ourselves, then we raise dumbbells one after another.

Instructions

Front Dumbbell Raises

Front Dumbbell Raises

A preparatory position: feet shoulder-width apart, straight back, we hold dumbbells near legs in front of ourselves, then we raise dumbbells one after another.

Instructions

Push-Ups

Push-Ups

Preparatory position, we rest arms against the floor.

Instructions

Dumbbell Push-Ups

Dumbbell Push-Ups

Preparatory position: dumbbells are on the floor, we rest hands against dumbbells, legs and a back are straight, slowly we fall down and then we push up ourselves by chest muscles and a triceps, and then we come back into the preparatory position.

Instructions

Dips Behind the Back

Dips Behind the Back

Preparatory position: hands on a bench, straight back, knees slightly bent, then we fall down to an angle of 90 degrees and we push ourselves up by triceps strain, and then we come back into the preparatory position.

Instructions

Incline Dumbbell Flyes

Incline Dumbbell Flyes

Preparatory position: lying on a back, shoulder blades strained together, we hold dumbbells, straight arms with palms facing inside, then we slowly lower dumbbells laterally and then we move them towards the center.

Instructions

Incline Dumbbell Press

Incline Dumbbell Press

Incline Dumbbell Press

Instructions

Dumbbell Flat Bench Press

Dumbbell Flat Bench Press

Preparatory position: lying on a back, shoulder blades strained together, we hold dumbbells at the level of chest muscles, elbows facing the sides, then we raise dumbbells up and we strain chest, and then we come back to the preparatory position.

Instructions

French dumbbell bench press

French dumbbell bench press

Preparatory position: lying on a back, shoulder blades strained together, elbows are bent at an angle 90 degrees, elbows turned upwards, then we completely unbend arms and we raise dumbbells up and then we come back into the preparatory position.

Instructions

Dumbbell arm extension while bending

Dumbbell arm extension while bending

Preparatory position: feet shoulder-width apart, the back bended forward at the angle of 90 degrees, the waist is strained, we hold dumbbells in the hands with bent elbows at an angle of 90 degrees, then we completely unbend elbows.

Instructions

Standing Dumbbell Hammer Curls

Standing Dumbbell Hammer Curls

Preparatory position: feet shoulder-width apart, a straight back, we hold dumbbells near legs, then we bend an elbow to an angle of 90 degrees and at the same time supinate a palm upwards, the second arm remains still until return of the working arm into the preparatory position. After that we repeat the same with the other arm.

Instructions

Front Two-Dumbbell Raise

Front Two-Dumbbell Raise

Preparatory position: feet shoulder-width apart, a straight back, we hold dumbbells near legs in front of ourselves, then we raise dumbbells with straight arms to the angle of 90 degrees, a palm in parallel to the floor.

Instructions

Standing Dumbbell Curls

Standing Dumbbell Curls

Preparatory position: feet shoulder-width apart, straight back, we hold dumbbells near legs, then we bend elbow at an angle of 90 degrees and at the same time supinate palms upwards and then we return into the preparatory position.

Instructions

Standing Lateral Raise

Standing Lateral Raise

Preparatory position: feet shoulder-width apart, a straight back, we hold dumbbells near legs, then we raise dumbbells with straight arms to an angle of 90 degrees, palms are parallel to the floor.

Instructions

Standing Dumbbell Press

Standing Dumbbell Press

Preparatory position: feet shoulder-width apart, straight back, we hold dumbbells palms facing the floor, elbows bent at an angle of 90 degrees, then we raise the dumbbells up, and we move them towards one another over the head a little, and then we return into the preparatory position.

Instructions