Fitness for men: Lessons

Fitness for men
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