COMPLETE BODY BUILDING EXERCISES

COMPLETE BODY BUILDING  EXERCISES

1: ABS EXERCISES

2: CHEST EXERCISES   3: BACK EXERCISES   4: LEG EXERCISES   

5: TRICEPS EXERCISES   6: BICEPS EXERCISES    

7: SHOULDERS EXERCISES

HELLO FRIENDS

  I AM WAQAR MAHBOOB , I WANT TO SAY SOMETHING TO YOU. PLEASE READ EXERCISES CAREFULLY THEN APPLY WHAT THE WRITER OR TRAINER SAY TO YOU .DONT TRY THE WRONG EXERCISES FIRST READ OR ASK FROM YOUR TRAINER THEN DO OTHERWISE MAYBE THE COUSE OF WRONG EXERCISES YOUR MUSCLE DEAD AND NEVER GROW PLZ BE CARE FULL AND TAKE CARE

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ABS EXERCISES

ABS EXERCISES

Total Gym Exercises for Abs (Abdomininals)

Upper and Lower Abdominals, Obliques

1:Crunch
2:Resisted Crunch
3:Inclined Crunch with Feet Attached
4:Crunch with Leg Curl
5:Sit-Up with Feet Attached
6:Sit-Up with Cable
7:Trunk Rotation
8:Jacknife Sit-Up
9:High Leg Pull-In
10:Low Leg Pull-In
11:Side Plank

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Crunch

Lie down on your back with your feet pressed against the squat stand and your hands against your ears.

Roll your shoulder blades up from the gildeboard while keeping your lower back in contact with it and lower yourself back down after a short pause.

To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

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Resisted Crunch

Lie down on your back with your knees bent and your feet on the glideboard and hold the handles with your hands, arms extended out and parallel to your thighs.

Roll your shoulder blades up from the glideboard by pushing on the handles while keeping your arms extended and lower yourself back down after a short pause.

To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

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Inclined Crunch with Feet Attached

Lie down on your back with your head down, feet attched to the wing attachment, knees slightly bent.

Roll your shoulder blades up from the glideboard while keeping your lower back in contact with it and lower yourself back down after a short pause.

To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

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Crunch with Leg Curl

Lie down on your back with your head down, feet attched to the wing attachment, knees slightly bent.

Roll your shoulder blades up from the glideboard while at the same time pulling yourself up closer to your feet by bending your knees and lower yourself back down after a short pause.

To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

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Sit-Up with Feet Attached

Lie down on your back with your feet attached to the wing attachment and place your hands across your chest.

Roll your upper body up until your lower back no longer touches the glideboard and lower yourself back down after a short pause.

To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

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Sit-Up with Cable

Sit down on the glideboard looking up, knees bent and hold the handles with your hands, arms extended.

Roll your upper body up until your lower back no longer touches the glideboard and lower yourself back down after a short pause.

To avoid pulling your neck with your hands, look straight up instead of looking at your knees.

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Trunk Rotation

Sit sideways on the glideboard, keep your legs extended up from the floor and hold the handles with both hands close to one another on your side.

While keeping the angles in your elbows still, pull the handles towards the other side of your trunk and allow yourself back to the starting position after a short pause.

Keep your back straight throughout.

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Jacknife Sit-Up

Lie down on your back with your feet pressed against the squat stand and extend your arms up in line with your body.

Roll your upper body up until your lower back no longer touches the glideboard and until your arms are parallel to your legs and lower yourself down after a short pause.

Try to keep your back, legs and arms straight throughout.

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High Leg Pull-In

Kneel down on the glideboard, grasp the toe bar with your hands and push your body up the rail while keeping your thighs and upper body extended on the same line.

Pull yourself back towards the toe bar while keeping your arms and upper body fully extended and push yourself back up after a short pause.

Be careful not to back yourself too far out up to a point where you would lose balance.

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Low Leg Pull-In

Kneel down on the glideboard, grasp the base of the machine with your hands and push your body up the rail so that your body is fully extended.

Pull yourself back towards your hands by bending your hips and knees and push yourself back up after a short pause.

Keep your arms extended and perpendicular to the floor throughout.

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Side Plank

Rest on one side on your forearm (elbow at 90 degrees), body fully extended with your feet against the base of the machine.

Bring the arm that is free up above your head and extend it so that is parallel to the mat and hold for a few seconds before bringing it back.

Only the arm that is free should be moving throughout the exercise.

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CHEST EXECISE

CHEST EXECISE

On this page you'll find total gym exercises that target the muscles located in your chest. Specifically they'll help you strengthen your upper, lower, inner and outer pectoral muscles.

1:Chest Press
2:Close-Grip Chest Press
3:Wide-Grip Chest Press
4:Incline Push Up
5:Chest Fly
6:Incline Chest Fly
7:Decline Chest Fly
8:Lateral Chest Fly
9:Pullover
10:Pullover with Crunch
11:Pullover with Twisting Crunch
12:Pullover with Squat
13Single Leg Pullover with Squat

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Chest Press

Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing down and elbows bent.

Slide the glideboard up by pushing on the handles straight forward and allow yourself back down after a short pause.

Keep your forearms parallel to the floor throughout.

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Close-Grip Chest Press

Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing down and elbows bent.

Slide the glideboard up by pushing on the handles straight forward and towards each other and allow yourself back down after a short pause.

Keep your forearms parallel to the floor throughout.

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Wide-Grip Chest Press

Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing down and elbows bent.

Slide the glideboard up by pushing on the handles straight forward and away from each other and allow yourself back down after a short pause.

Keep your forearms parallel to the floor throughout.

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Incline Push Up

Lie face down with your hands on the glideboard and your feet on the base of the rails, back and legs fully extended and elbows bent.

Push yourself up by extending your arms and allow yourself back down after a short pause.

Keep your back and legs fully extended throughout.

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Chest Fly

Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing each other and elbows only slightly bent.

Slide the glideboard up by pulling the handles close to each other, arms parallel to the floor other and allow yourself back down after a short pause.

Keep the small bend in your elbows constant throughout.

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Incline Chest Fly

Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing each other and elbows only slightly bent.

Slide the glideboard up by pulling the handles close to each other and up in front of your head and allow yourself back down after a short pause.

Keep the small bend in your elbows constant throughout.

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Decline Chest Fly

Sit on the glideboard with your knees bent and hold the handles with your hands on each side of your chest, palms facing each other and elbows only slightly bent.

Slide the glideboard up by pulling the handles close to each other and down in front of your abdomen and allow yourself back down after a short pause.

Keep the small bend in your elbows constant throughout.

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Lateral Chest Fly

Sit sideways on the glideboard with your legs extended out and hold one handle with the hand closest to it, arm extended out with your elbow only slightly bent.

Slide the glideboard up by pulling the handle towards the front of your chest and allow yourself back down after a short pause.

Keep the small bend in your elbows constant throughout.

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Pullover

Lie on your back on the glideboard, knees bent and hold the handles with your hands, arms extended up in line with your body.

Slide the glideboard up by pulling the handles down towards your thighs and allow yourself back down after a short pause.

Keep your arms straight throughout.

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Pullover with Crunch

Lie on your back on the glideboard, knees bent and hold the handles with your hands, arms extended up in line with your body.

Slide the glideboard up by pulling the handles down towards your thighs while at the same time rolling your shoulder blades up and allow yourself back down after a short pause.

Keep your arms straight throughout.

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Pullover with Twisting Crunch

Lie on your back on the glideboard, knees bent and hold the handles with your hands, arms extended up in line with your body.

Slide the glideboard up by pulling one handle down towards the opposite thigh while at the same time rolling your shoulder blades up and allow yourself back down after a short pause.

Keep your arms straight throughout.

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Pullover with Squat

Lie on your back on the glideboard, knees bent, feet against the squat stand and hold the handles with your hands, arms extended up in line with your body.

Slide the glideboard up by pulling the handles down towards your thighs while at the same time extending your legs and allow yourself back down after a short pause.

Keep your arms straight throughout.

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Single Leg Pullover with Squat

Lie on your back on the glideboard, one knee bent and its foot against the squat stand while the other leg is extended out and hold the handles with your hands, arms extended up in line with your body.

Slide the glideboard up by pulling the handles down towards your thighs while at the same time extending your leg and allow yourself back down after a short pause.

Keep your arms straight throughout.

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BACK EXERCISE

BACK EXERCISE

Below is a selection of total gym exercises that will help you strengthen the muscles located in your back. Specifically, you'll find total gym exercises for your lower back, upper back (trapezius) and lats.

1:Hyperextension
2:Row
3:Crossover Row
4:Kneeling Row
5:Row with Hyperextension
6:Back Fly
7:Rotating Back Fly
8:Prone Back Fly
9:Back Fly with Leg Curl
10:Lateral Pulldown
11:Pulldown with Squat with Elbows Flexed
12:Lateral Pulldown with Squat
13:Pull-Up

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Hyperextension

Lie prone on the glideboard and rest your hands against your lower back.

Raise your upper body from the glideboard as high as you can by contracting your lower back muscles and bring yourself back down after a short pause.

You may rest your hands behind your head to add a further level of difficulty.
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Row

Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.

Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause.

Keep your back straight throughout.
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Crossover Row

Sit on the top edge of the glideboard and hold the handles in a crossover fashion with your hands, arms extended out in front of you.

Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause.

Keep your back straight throughout.
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Kneeling Row

Kneel on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.

Slide the glideboard up by pulling on the handles towards the sides of your navel and allow yourself back down after a short pause.

Keep your back straight throughout.
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Row with Hyperextension

Sit on the glideboard with your legs fully extended and crouch down to hold the handles with your hands, arms fully extended in front of you.

Slide the glideboard up while raising your upper body up by pulling the handles towards the sides of your navel and allow yourself back down after a short pause.

Breathe out while raising yourself and breathe in while lowering yourself back.
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Back Fly

Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.

Slide the glideboard up by pulling on the handles towards the sides of your body and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Rotating Back Fly

Sit on the top edge of the glideboard and hold the handles with your hands, arms extended out in front of you.

Slide the glideboard up by pulling on one handle towards its side of your body and allow yourself back down after a short pause. Alternate sides between repetitions.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Prone Back Fly

Lie prone on the glideboard and hold the handles with your hands, arms extended out.

Slide the glideboard up by pulling on the handles towards the sides of your body and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Back Fly with Leg Curl

Sit on the top edge of the bench, attach your feet to the wing attachment and hold the handles with your hands, arms fully extended in front of you.

Slide the glideboard up by pulling on the handles towards the sides of your body while curling your knees and allow yourself back down after a short pause.

Keep your back straight throughout.
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Lateral Pulldown

Lie on your back on the glideboard, knees bent, and hold the handles with your hands, arms extended out to each side of your body.

Slide the glideboard up by pulling on the handles towards the sides of your buttocks and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).
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Pulldown with Squat with Elbows Flexed

Lie on your back on the glideboard, feet on the squat stand with your knees bent and hold the handles with your hands above your head, elbows slightly bent.

Slide the glideboard up by pulling on the handles towards your abdomen while extending your legs and allow yourself back down after a short pause.

Keep the small bend in your elbows constant throughout.
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Lateral Pulldown with Squat

Lie on your back on the glideboard, feet on the squat stand with your knees bent and hold the handles with your hands above your head, elbows slightly bent.

Slide the glideboard up by pulling on the handles towards the sides of your body while extending your legs and allow yourself back down after a short pause.

Keep the small bend in your elbows constant throughout.
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Pull-Up

Lie prone on the glideboard and hold the wing attachment with your hands, plams facing down.

Slide the glideboard up by curling your elbows until your head is above it and allow yourself back down after a short pause.

Breathe out while raising yourself and breathe in while lowering yourself back.
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LEG EXERCISE

LEG EXERCISE

Featured below are total gym exercises that will help you target muscles located in your legs. Specifically, these total gym exercises will help you strengthen your quadriceps, hamstrings, glutes, calves and thighs.

1:Leg Curl
2:Reverse Leg Curl
3:Squat
4:Wide Squat
5:Single-Leg Squat
6:Single-Leg Squat On Side
7:Single-Leg Squat Kneeling
8:Jumping Squat
9:Twisting Squat
10:Jumping and Twisting Squat
11:Front Lunge
12:Hip Extension with Knee Stabilized
13:Hip Abduction
14:Hip Adduction
15:Calf Raise

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Leg Curl

Lie on your back on the glideboard with your legs extended and attach your ankles to the wing attachment.

Slide the glideboard up by curling your legs and allow yourself back down after a short pause.

Breathe out while curling your legs and breathe in while returning to starting position.
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Reverse Leg Curl

Lie on your back on the glideboard, hips and knees at 90 degree angles and rest your feet against the toe raise bar.

Raise your buttocks from up the glideboard by straightening your hips and allow yourself back down after a short pause.

Keep a 90 degree angle in your knees throughout.
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Squat

Lie on your back on the glideboard with your feet on the squat stand, knees at 90 degree angles.

Slide the glideboard up by straightening your legs and allow yourself back down after a short pause.

Breathe out while straightening your legs and breathe in while returning to starting position.
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Wide Squat

Lie on your back on the glideboard with your feet wide from each other on the squat stand, knees at 90 degree angles.

Slide the glideboard up by straightening your legs and allow yourself back down after a short pause.

Breathe out while straightening your legs and breathe in while returning to starting position.
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Single-Leg Squat

Lie on your back on the glideboard with one foot on the squat stand with its knee at a 90 degree angles and the other leg slightly elevated and extended.

Slide the glideboard up by straightening your leg and allow yourself back down after a short pause.

Breathe out while straightening your leg and breathe in while returning to starting position.
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Single-Leg Squat On Side

Lie sideways on the glideboard with one foot on the squat stand, its knee at a 90 degree angle and the other off the squat stand, knee bent.

Slide the glideboard up by straightening your leg and allow yourself back down after a short pause.

Breathe out while straightening your leg and breathe in while returning to starting position.
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Single-Leg Squat Kneeling

Kneel on one knee on the glideboard with the other foot resting against the squat stand, its knee bent.

Slide the glideboard up by straightening your leg and allow yourself back down after a short pause.

Breathe out while straightening your leg and breathe in while returning to starting position.
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Jumping Squat

Lie on your back on the glideboard with your feet on the squat stand, knees at 90 degree angles.

Slide the glideboard up by jumping slightly off the squat stand and allow yourself back down after a short pause.

Breathe out while jumping and breathe in while returning to starting position.
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Twisting Squat

Lie on your back on the glideboard with your feet on the squat stand, knees at 90 degree angles, rotated out slightly to one side.

Slide the glideboard up by straightening your legs while realigning yourself and allow yourself back down after a short pause.

Breathe out while straightening your legs and breathe in while returning to starting position.
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Jumping and Twisting Squat

Lie on your back on the glideboard with your feet on the squat stand, knees at 90 degree angles, rotated out slightly to one side.

Slide the glideboard up by jumping slightly off the squat stand while realigning yourself and allow yourself back down after a short pause.

Breathe out while jumping and breathe in while returning to starting position.
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Front Lunge

Stand in front of the glideboard and put one foot on it, knee slightly bent, both feet pointing forward.

Slide the glideboard up by pushing your foot foward and allow yourself back down after a short pause.

Keep your back straight and perpendicular to the floor throughout.
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Hip Extension with Knee Stabilized

Lie on your back on the glideboard, knees bent and attach one foot to the leg pull attachment, its leg straight and perpendicular to the floor.

Slide the glideboard up by pulling your leg down and allow yourself back down after a short pause.

Keep your leg straight throughout.
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Hip Abduction

Sit on the top end of the glideboard, legs straight and feet resting against and inside the cables and hold the handles with your hands, palms facing each other.

Slide the glideboard up by pulling your legs away from each other and allow yourself back down after a short pause.

Keep your legs and back straight throughout.
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Hip Adduction

Lie sideways on the glideboard with one foot attached to the leg pull attachment, its leg straight and prependicular to the floor.

Slide the glideboard up by pulling your leg down towards the other one and allow yourself back down after a short pause.

Keep your leg straight throughout.
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Calf Raise

Lie on your back on the glideboard and place only your toes on the squat stand.

Slide the glideboard up by pushing on your toes to raise your heels and allow yourself back down after a short pause.

Breathe out while pushing and breathe in while returning to starting position.
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TRICEPS EXERCISE

TRICEPS EXERCISE

The list of total gym exercises below can all be used to strengthen the muscles in your upper arms, specifically your triceps.

1:Triceps Extension
2:Prone Triceps Extension
3:Kneeling Triceps Extension
4:Lateral Single-Arm Triceps Extension

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Triceps Extension

Lie on your back on the glideboard, knees bent and hold the handles with your hands above your shoulders, elbows bent and palms facing up.

Slide the glideboard up by pushing the handles forward towards your kness, straightening your arms and allow yourself back down after a short pause.

Keep your upper arms in the same position throughout.
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Prone Triceps Extension

Lie prone on the glideboard and hold the handles with your hands below your shoulders, elbows bent and palms facing down.

Slide the glideboard up by pulling the handles back towards the sides of your buttocks, straightening your arms and allow yourself back down after a short pause.

Keep your upper arms in the same position throughout.
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Kneeling Triceps Extension

Kneel on the glideboard and hold the handles in front of your chest, elbows bent and palms facing down.

Slide the glideboard up by pulling the handles back, straightening your arms and allow yourself back down after a short pause.

Keep your upper arms and upper body in the same position throughout.
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Lateral Single-Arm Triceps Extension

Sit sideways on the glideboard and hold one handle with the hand furthest to it in front of your chest, elbow bent and palm facing your body.

Slide the glideboard up by pulling the handle back, straightening your arm and allow yourself back down after a short pause.

Keep your upper arm and upper body in the same position throughout.
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BICEPS EXERCISES

BICEPS EXERCISES

The list of total gym exercises you'll find on this page will help you target the muscles located in the front of your upper arms, specifically your biceps.

1:Biceps Curl
2:Lateral Single-Arm Biceps Curl
3:Lying Biceps Curl
4:Biceps Curl with Crunching
5:Biceps Curl with Hyperextension
6:Biceps Curl with Leg Curl
7:Chin-Up

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Biceps Curl

Sit on the top end of the glideboard and hold the handles with your arms extended above your knees, palms facing up.

Slide the glideboard up by pulling the handles towards your shoulders and allow yourself back down after a short pause.

Keep your upper arms in the same position throughout.
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Lateral Single-Arm Biceps Curl

Sit sideways on the glideboard and hold the handle with the hand closest to it, arm extended and palm facing up.

Slide the glideboard up by pulling the handle towards your shoulder and allow yourself back down after a short pause.

Keep your upper arm in the same position throughout.
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Lying Biceps Curl

Lie on your back on the glideboard, knees bent, and hold the handles with your arms extended and lying on the mat, palms facing up.

Slide the glideboard up by pulling the handles towards your shoulders and allow yourself back down after a short pause.

Keep your upper arms pressed against the slideboard throughout.
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Biceps Curl with Crunching

Lie on your back on the glideboard, knees bent and hold the handles with your arms extended, palms facing up and raise your upper body from up the mat.

Slide the glideboard up by pulling the handles towards your shoulders and allow yourself back down after a short pause.

Keep your upper body off the glideboard and your upper arms in the same position throughout.
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Biceps Curl with Hyperextension

Sit on the glideboard, legs extended and tilt your upper body forward to hold the handles above your ankles, arms extended and palms facing up.

Slide the glideboard up by pulling the handles towards your shoudlers while raising your upper body and allow yourself back down after a short pause.

Breathe out while pulling the handles and breathe in while returning to starting position.
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Biceps Curl with Leg Curl

Sit on the top end of the glideboard and hold the handles with your hands above your knees, arms extended, palms facing up and attach your ankles to the wing attachment.

Slide the glideboard up by pulling the handles towards your shoulders while curling your legs and allow yourself back down after a short pause.

Keep your upper arms in the same position throughout.
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Chin-Up

Lie prone on the glideboard and hold the wing attachment with your hands, arms extended and palms facing up.

Slide the glideboard up by curling your arms and allow yourself back down after a short pause.

Breathe out while pulling yourself up and breathe in while returning to starting position.

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SHOULDERS EXERCISE

SHOULDER EXERCISE

The shoulder total gym exercises that are featured below will help you target the various muscles found in your shoulders. Specifically, these total gym exercises will help you target your inner, outer and rear deltoid muscles.

1:Shoulder Press
2:Upright Row
3:Upright Row with Hyperextension
4:Upright Row with Leg Curl
5:Lateral Deltoid Raise
6:Front Deltoid Raise
7:Wide Grip Front Deltoid Raise
8:Front Deltoid Raise with Supination Grip
9:Lying Front Deltoid Raise
10:Front Deltoid Raise with Leg Curl
11:Shoulder Extension
13:Shoulder Extension with Hyperextension
14:Shoulder Extension with Leg Curl
15:Lateral Arm Pull

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Shoulder Press

Lie face down on the glideboard, knees bent and grasp the press-up bars with your hands, elbows bent.

Slide the glideboard up by extending your arms (pushing yourself up) and allow yourself back down after a short pause.

Breathe out while pushing and breathe in while returning to starting position.

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Upright Row

Sit on the top end of the glideboard and hold the handles above your knees, arms extended and palms facing down.

Slide the glideboard up by pulling the handles up towards your shoulders and allow yourself back down after a short pause.

Keep your back straight throughout.

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Upright Row with Hyperextension

Sit on the glideboard and hold the handles down above your ankles, arms and legs extended, palms facing down.

Slide the glideboard up by pulling the handles up towards your shoulders while raising your back and allow yourself back down after a short pause.

Breathe out while raising yourself and breathe in while lowering yourself back.

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Upright Row with Leg Curl

Sit on the top end of the glideboard and hold the handles above your knees, arms extended, palms facing down and ankles attached using the wing attachment.

Slide the glideboard up by pulling the handles up towards your shoulders while curling your legs and allow yourself back down after a short pause.

Keep your back straight throughout.

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Lateral Deltoid Raise

Lie on your back on the glideboard, knees bent and hold the handles down near your hips, arms fully extended, palms facing each other.

Slide the glideboard up by pulling the handles outwardly towards the level of your shoulders and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

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Front Deltoid Raise

Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing back.

Slide the glideboard up by pulling the handles forward until your arms are parallel to the floor and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

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Wide Grip Front Deltoid Raise

Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing back.

Slide the glideboard up by pulling the handles forward and outward until your arms are parallel to the floor and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

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Front Deltoid Raise with Supination Grip

Sit on the glideboard, knees slightly bent and hold the handles down below your buttocks, arms extended and palms facing forward.

Slide the glideboard up by pulling the handles forward until your arms are parallel to the floor and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

...................................................

Lying Front Deltoid Raise

Lie on your back on the glideboard, knees bent and hold the handles down near your hips, arms fully extended, plams facing each down.

Slide the glideboard up by pulling the handles up until your arms are perpendicular to the floor and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

...................................................

Front Deltoid Raise with Leg Curl

Sit on the top end of the glideboard and hold the handles down near your thighs, arms extended, plams facing back and ankles attached to the wing attachment.

Slide the glideboard up by pulling the handles straight up in front of you while curling your legs and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

....................................................

Shoulder Extension

Sit on the top end of the glideboard and hold the handles above your knees, arms extended and palms facing down.

Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

.....................................................

Shoulder Extension with Hyperextension

Kneel on the glideboard and crouch to hold the handles with your arms extended and palms facing down.

Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor while raising your upper body and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

......................................................

Shoulder Extension with Leg Curl

Sit on the top end of the glideboard and hold the handles near your knees, arms extended, palms facing down and ankles attached to the wing attachment.

Slide the glideboard up by pulling the handles straight back until your arms are perpendicular to the floor while curling your legs and allow yourself back down after a short pause.

Keep your arms fully extended throughout (or keep the small bend in your elbows constant).

.......................................................

Lateral Arm Pull

Sit sideways on the glideboard and hold one handle with the hand opposite to it, arms extended and palm facing down.

Slide the glideboard up by pulling the handle straight back while keeping it at the same height off the floor and allow yourself back down after a short pause.

Keep your back straight throughout.

........................................................
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Information,question and secrets

............................................................................................................

information

1.frequently asked  questions
2.secrets

...................................................................................................................................................................

1.frequently asked  questions

Many question in mind about body building but frequently coming of question in mind like that which i explain in this topic.

1.How  long until i start seeing results?

- It really depends on each individual,their training level and nutrition.but if you are doing every thing properly you will start watch in  noticeable results in as little as week. But to get an impressive  body takes YEARS OD dedication and hard work.you need to understand  that muscle doesn't grow overnight you have to keep consistent.

2.Do i have to *live* in the gym to see results?

-absolutely NOT, i mostly recommend working out for no more than an hour 3 or 4 times a week  and that should be more than enough.

3. How can i get the rid of my *love handle*?

-well you cant just rid of a certain spot many people think doing ab crunches will reduce abdomen fat when in reality there is no thing as spot fat removal you have to do cardio and eat less calories  (caloric deficit) to lose fat and you body decide from where  its going to take the fat and ab crunch don't burn a lots of calories.

4.How can get my ab to show?

-first of all every body have six pack. it just buried under fat so more than doing endless ab crunches you need to loss the fat so cardio and diet it the way to go .Not that crunches are not good you really need  them to prevent back problems among other things but doing  crunches will give you six pack by themselves.

5.How can i get my muscle definition?

-A lots of people think doing more reps its the way to go but really its like the abs , you need a low body fat percentage and well i don't like blaming things on genetics but they do play a little role here

6. If i stop training my muscle become fat?

-Of course not they are two different kind of tissue to being with, the thing is that when you stop training you start getting some fat and your muscle get "softer"

7. What exercise should i do to burn fat from an specific body part?

-I already said this on another question but people ask a lot so here it goes . there is no such thing as spot fat removal  you need to have caloric deficit to lose fat and your body will decide where should it take it.

8.How much protein should i consume?

- the typical recommendation and what i recommend its taking about 1 gram of protein  per pound of you body weight.

9.Do i need to consume supplements in order to build muscle?

-absolutely NOT , supplementation its not necessary to build muscle .however it can be very beneficial ,for example you should but not necessarily take 5 gram s of creatine a day , if you are not supplementing you would have to eat about 5 kilogram of steak so bottom line supplements are good but not obligatory

10.will lifting weights being young stunt my growth?

-No,lifting weight will not stunt your growth there are only two things that can stunt your growth:
1. Malnutritionbut that's very uncommon in developed countries
2. steroids.

11. which is better dumbbells,barbells or machines

-Actually they all have their advantages and disadvantages.
-dumbbells: they are great for isolating more your muscle instead of barbells and you don't favor one side with dumbbells but you lift as much weight
-barbells: you can lift more weight with barbell but you can favor one side.
-machines: this is better for isolating you muscle but you recruit less muscle but you recruit less muscle fiber because you don't have to stabilize.
the bottom line is you cant just do one tor the other you have to use every tool you have at your disposal but myself mostly with my client use dumbbells and barbels  and hardly use the machines.
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                              secrets

secrets

there are really not secrets when it comes to body building but i m gonna tell you some common beginner mistakes so that you don't have to learn them the hard way.

1.*The more you train the bigger the muscle its gonna get*.

- Not really, there is such things as over training and when you over train its gonna be the opposite site.
the muscle grows when its resting not while you are lifting so why would  you keep training  when your muscle has not recovered yet?the recovery time varies depending on a lots of factors but the general rules its 3 full days for muscle meaning  if you train your biceps on Monday you should let them rest until at least Thursday . A simply upper / lower  body split should do the trick for you

 2.*more reps = definition and lees reps = volume*.

-No, the look of being *toned* its having a low body fat percentage and whether you are bulking or cutting you should stick  with the same reps range and that in typically 6 to 12 reps . whether you are bulking or cutting its more about the diet than the weight lifting routine.

3.*you have to keep changing  routines really often to get you muscle shocked otherwise they will adapt and you will stop growing*.

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suplementation

 supplementation

                   Read this completely

with such a lot of supplements on the markets you might end up confused what you {should|you ought to|you must} take when you should take of if you even got to take them . the truth is you don't really need to take them you can build muscle
without the use of supplements they will they can be really useful for several reasons here you'll be able to see styles of supplements and if they are value your money and time

1. protein powders

                       protein powders.

with such a big amount of reasonably protein powders out There you will have a hard time choosing the correct one for you therefore am gonna build an inventory of benefits of them so you can build an honestchoice Hy labels
THE SUPPLEMENTS pay spend A lot OF money ADVERTISING and that's WHY a number of THEM ar veryexpensive as a result of you've got pay for THAT ADVERTISING the foremost the most costly ITS NOTalways the simplest so i like to recommend TO AVOID ALL THOSE FLASHY LABELS

                            1. whey protein powders

- for a few for some people the quality protein Associate in Nursing d there is an honest reason for that .first of all there area unit 2 main kinds of whey protein, whey protein in concentrate and whey protein isolate, the later being better. this type of protein absorbs quicker than the other proteins and that's what makes itbetter once you take it right when leaving the gym

                            2.casein protein

this protein has a slower absorption rate than the whey protein and its excellent to take before the bed as a result of it will keep yo body from going carbolic.

                            3.Egg Protein

this protein is really simulator the whey protein however it comes from egg(obviously) and its great it if you are lactose intolerant or has and allergic reaction to take advantage of or whey

                           4.Protein  blends

you will see this in products like myofusion,syntha-6 professional compels , etc., and this products a mix of various styles of protein in (whey protein casein,egg,soy,etc,) in order that the protein delivers throughout an extended period of your time

                            5. Gainers

- this specific products I personally do not like them as a result of its imagined to assist you gain weight and it does however is FAT weight .think about it this products area unit cheaper than the regular proteins and its supposed to get you massive therefore why would it be cheaper ? .Simple its filled with all sorts of crap .i would solely suggest to use this 
if you are a guy with an incredible fast metabolism and you've got extremely hard time golf stroke mass thiscan assist you get a caloric surplus as a result of it will contain a lot of calories

2.createin

you can purchase createin in powder or pills and there some type of creaetin however the foremost studied is createin mono hydrate and its one of the supplements with most research . even if createin often in marketed and use as a preworkout supplement it doesn't matter at what time {you take|you're taking|you are taking} it as a result of the effects of createin are long term and not acute that means you will begin felling the effects in a minimum of 3 weeks. the explanation people use createin as preworkout its as a result of you body wants one thing known as ATP for energy and once a phosphate Freon ATP its lost it becomes ADP and your body need torecover that phosphate and createin makes that process faster by providing additional phosphate

MYTH

1.= when you first USE CREATEIN you wish to own A LOADING part that means FOR THE first FEW WEEKS you should TAKE a much bigger DOSE"

- Taking 3 to 5 grams of createin on a daily basis in consistent basis its additional than enough to own the resultsas a result of absorbing to a lot of creaetin especially if you don't drink enough water can cause abdomendistress

2.=WHEN ON CREATEIN you should cycle AND OFF as a result of it should CAUSE kidney disease and since YOUR BODY can STOP producing IT"

-This is totally not true , there are several hundred studies and none of them have tested to do any harm to your kidneys and as way as your body not producing its its false
because your createin comes largely from your food and from your body

3.= you would like AN endocrine SPIKE so as FOR CREATEIN TO BE ABSORBED"

-You do not need carbohydrates for your protein to bee absorbed effectively again there are hundred of studieshowever i do suggest to take a powder and non tasteful createin and mix it with you protein powder after youworkout and also the protein can do the duty facilitate absorb it.

4.YOU CANT TAKE CREATEIN WHILE CUTTING

- yes you'll
-so once its the right time to take it? 
well i I sometimes suggest to take it when you workout either along with your protein shake if your createin is unflavored and if its flavoured simply mix it with some water when your workout .the days you don't train take it within the morning . you must begin feeling the effects when a couple of weeks

 

3.PREWORKOUTS

                                      1  PREWORKOUT

AS way as preworkout supplements go thy area unit divided mainly into 2 categories,
concentrates (jack3d,hyperfx,ect,) and well not concentrates (N,O XPLOAD, SUPERPUMP scoop,ETC,)
THE difference being the size of the measuring.

Most supplements are base around stimulants such caffeine and if you are sensitive to stimulant you will wanna go simple on them.most of this supplements can have createin .when using stimulant.you may to cycle them on and of as a result of you create some tolerance to stimulants

- Some people take their preworkout supplements even in off days,you shouldn't be doing that as a result of the aim of preworkout is to improve your coaching session and since there is no coaching session enhance well i don't see why you are taking it, and as i mentioned before you create some tolerance.

                                    2 BETA-ALANINE

-BETA-ALI 9 may be a naturally occurring beta amino acid. this amino acid can assist you get past that 
"MUSCLE BURN" at the tip of every set and may be do one or 3 a lot of reps.possible side effects perhapsobtaining some tingles however this can eventually stop when constant use.

1,3 DYMETHYLAMYLAMINE ,GERAN EXTRACT  DMAA

THIS HAS ALREADY BEEN illegal AD ITS WHAT created JAK3D so famous and it really give you a goodstimulant, there was a giant problem with Food and Drug Administration concerning the safety and wasrelated to the death of 2 soldiers UN agency then was revealed were taking it however it absolutely was notproven to had a relation with DMAA and it's actually safe you DPT exceed the dose

                               3 CAFFEINE

-this is largely the foremost popular stimulant . it releases fatty acids into the blood steam to be used as energy.
- i really wouldn't re comment this to a {teenager|an adolescent|a young person|a youngster|a young adult|a teen} simplest as a result of it wont be necessary however if you actually want to take one thing preworkout andyou are teen u would say a cup of occasional or some tea leaf should do the job.

      4  RECOMMENDED SUPPLEMENTS

IF i had to list my top supplements i might need to say protein powder, createin and a preworkout as a result of i feel those are the supplements that are price you money.
however i don not encourage teens to take a preworkout as a result of if you are young you don't need ithowever i recommended simple caffeine whether its from occasional or tea leaf... now i m not gonna namecomplete however those are my high supplements. i feel supplements such as B CAA'S (BRAND CHINED AMINOACIDS) which are L-VALINE ,L- LEUCNE AND L-ISOLEUCINE are wast of money because thesuggested dose is 5 grams and good protein powder has concerning 5 gram per saving ,in my opinion,supplementssuch as thermogenics , cla, amino acid are a waste of money. i do think there are different
supplements which will work however i don't think you should pay a lot of money on supplements. i feelmultivitamins glutamine atomic number 73 urine omega 3 and if you not taking protein powder perhaps bcaa 'showever only if you powder is not providing them or you are not taking before you are taking any supplementyou have got to make some analysis and find out id it will work for you you cant base you
supplement choices on magazines or publicity or what you hear in the locker room you have got to makesome research first and then you see work for you
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