Fitness: Page 37

Learn how to do dumbbell regular 21 curls to preacher curls. Presented by Real Jock Gay Fitness Health & Life.BenefitsBicep curls shouldn't always go from hip to shoulder; using half of your range of motion demands greater control within your muscles' working range of motion. For these curls, you'll do half curls (bottom to middle and middle to top), and wind up with a set of full curls against a preacher bench to further isolate the bicep muscle.Starting PositionStand upright with arms at your...

Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth. With a range of motion that incorporates many different muscle groups in the legs, core and upper body, squats not only strengthen those muscles, but also strengthen the tendons and ligaments that connect them. In addition to their strength-building benefits, squats also teach you core stabilization, which is important for almost any athletic endeavor. Learn how to do...

Get the shoulders of a boxer without ever entering the ring. This exercise builds your shoulders with a series of classic boxing moves, with weights in each hand to up the ante. Learn how to do dumbbell punches (the four types are: side-to-side, cross up, cross down, and hooks). Presented by Real Jock Gay Fitness Health & Life.Starting PositionStand upright with your feet wider than your shoulders and your knees slightly bent. Sit down into your hips and engage your abdominals. Hold dumbbells...

Learn how to do alternate dumbbell swims and dumbbell cross punches. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe back-to-front reach of a freestyle stroke followed by the lateral motion of cross punches trains the entire complex of muscles in the shoulder—deltoids and rotator muscles.Exercise1. From the starting position, sit in a modified squat position: Drop your hips slightly back, putting your weight in your heels and inclining your chest a bit forward. Your back should be...

Learn how to do shoulder dumbbell or plate circles. Presented by Real Jock Gay Fitness Health & Life.BenefitsThis shoulder exercise warms up and strengthens the shoulders using simple circular motions. You can use a dumbbell or a small weight plate, but either way the challenge is to keep the motion small and controlled.

Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth. With a range of motion that incorporates many different muscle groups in the legs, core and upper body, squats strengthen not only those muscles, but also the tendons and ligaments that connect them. In addition to their strength-building benefits, squats also teach you core stabilization, which is important for almost any athletic endeavor. Learn how to do barbell squats....

Learn how to do dumbbell chest press incline reduction (incline to decline). Presented by Real Jock Gay Fitness Health & Life.BenefitsThese monster sets of chest presses will work your pecs from top to bottom, and then bottom to top. Use the adjustable incline bench for a circuit of presses, going from incline to flat to decline. Starting PositionSet an incline bench at 45 degrees above horizontal and sit on it with your back against the bench and a dumbbell in each hand. Engaging your center...

Learn how to do seated arnold presses. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do dumbbell skull crushers. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do seated dumbbell shoulder presses. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do seated reverse flys. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do speed end of bench tricep push-ups drop set and sculpt your body without weights. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe close grip on the end-of-bench tricep push-up isolates the three heads of the tricep muscles by putting more of the burden on pushing the body up and down on the triceps instead of the pectoral muscles. For this variation of the exercise, you'll max out three times on increasingly steep inclines, doing the push-ups with speed and power...

Learn how to do dumbbell alternating chest flys. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do dumbbell step-up with shoulder press. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do step-ups. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe one leg step-up is a simple and effective leg exercise that strengthens leg muscles while building balance and leg-muscle control.

Learn how to do flat bench dumbbell flys. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe classic dumbbell fly works your chest and your inner chest muscles in particular. It's an essential part of any chest-building regimen.

Learn how to do single-arm alternating dumbbell curls. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do single-dumbbell front lunge and power row at bottom. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do dumbbell 45-degree angle raises. Presented by Real Jock Gay Fitness Health & Life.

Grab a strap, necktie or belt to do this shoulder stretch. Remember your Ujjayi breathing and be sexy.