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Changing Shape

How To Do Workout Exercises



Please note that exercising in proper postural alignment will increase your workout's effectiveness and substantially decrease your likelihood of injury. Therefore, correct posture should be maintained at all times during your exercise program.


Exercises For Your Muscles




Home Exercises


 
crunchBodyweight Exercises

ab crunchExercises on Ball





Dumbbell Exercises (Free Weight Exercises)


 
Concentration-curlBiceps (arms)

dumbbell rowBack


dumbbell incline pressChest


triceps extensionTriceps (back of arms)

lungeLegs

shouldersShoulders





Barbell Exercises (Free Weight Exercises)


 
rowBack

ex curlsBiceps (arms)

incline pressChest

overhead squat Legs

ez barTriceps (back of arms)

shouldersShoulders





Exercise Machines


 
ab machine crunchAbs (core)

cable rotationObliques (side of stomach)

cable rowBack

Machine incline chest pressChest

cable rotationBiceps (arms)


triceps pushdown machineTriceps (back of arms)

Hamstring CurlLegs

shouldersShoulders





Resistance Band (Home Exercises)


 
Back RowBack

Biceps CurlBiceps (arms)

chest pressChest




shouldersShoulders

triceps pushdownTriceps (back of arms)




Postural Guidelines



1. Make sure your head is parallel to the ground and centered over your shoulders.
2. Bring your chest up.
3. As you bring your chest up, your shoulders must relax and not go up. Therefore, relax your shoulders down and back.
4. Tighten your abs by pulling your belly button to your spine.
5. Align your knees with your second and third toes.
6. Make sure your knees are not locked. There must always be a slight bend in them.
7. Stand with your feet spaced comfortably apart (usually hip width).
8. Stand with your body weight placed at the mid points of your feet.




Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.






























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