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The saying goes, 'Health is Wealth,' emphasizing the importance of prioritizing health. To cater to your fitness needs, consider the solution of a home gym—a cost-effective, portable, and multifunctional alternative for cardio and strength training. Investing in the best home gym can transform your fitness routine. Opt for the best home workout equipment to ensure you have the best home gym machine for your workouts. Home fitness equipment like workout machines for home, home gym systems, and multi gym machines are essential. Create a fit home gym with the best gym equipment, including a complete home gym setup and exercise machines for home. For a comprehensive workout, choose the best full body workout machine for home. Look for home gym equipment for sale to manage the total gym cost effectively. A home smith machine or the best cable machine for home gym can add versatility. For tech-savvy users, the best smart home gym and the best rowers for home gym can be great additions. Consider a home gym package for a total body workout machine experience. Select the best weights for home gym, and explore portable home gym options for flexibility. An all-in-one home gym equipment or total workout machine can provide a full home gym experience. Whether your goal is weight loss with the best exercise machine to lose weight or strength training with the best barbell for home gym, the right home gym sets and home gym setup are crucial. Discover home gym ideas and find the perfect home gym machine all in one to suit your needs.
The Importance of Physical Exercise
Physical exercise is a cornerstone of a healthy lifestyle. Engaging in regular physical activity brings a myriad of benefits, both physically and mentally. Here are some key points highlighting its importance and what it entails:
Physical Health Benefits: Regular exercise significantly improves cardiovascular health, strengthens muscles and bones, and enhances flexibility and balance. It reduces the risk of chronic diseases like heart disease, diabetes, and certain cancers. Exercise also helps in maintaining a healthy weight by burning calories and boosting metabolism.
Mental Health Benefits: Physical activity is a powerful mood booster. It reduces symptoms of depression and anxiety by releasing endorphins, the body's natural mood lifters. Exercise also enhances cognitive functions, improves sleep quality, and reduces stress levels, contributing to overall emotional well-being.
Energy and Vitality: Regular exercise increases energy levels by improving blood circulation and cardiovascular efficiency. It enhances endurance and muscle strength, making daily tasks easier and less tiring.
Quality of Life: Engaging in physical activities promotes a sense of well-being and improves the overall quality of life. It provides opportunities for social interaction, reduces the risk of falls in older adults, and helps maintain independence.
Types of Physical Exercise
Aerobic Exercise: Activities like walking, running, swimming, and cycling that increase heart rate and improve cardiovascular fitness.
Strength Training: Weight lifting and resistance exercises that build muscle strength and endurance.
Flexibility Exercises: Stretching activities that improve the range of motion and flexibility of muscles and joints.
Balance Exercises: Practices like yoga and tai chi that enhance stability and prevent falls.
Here are 10 powerful and unique points highlighting the facilities and services of a health club, perfect for adding to a Wikipedia edit source:
1 State-of-the-Art Equipment: The health club features cutting-edge fitness machines and free weights to cater to all workout needs.
2 Personal Training: Certified personal trainers offer customized workout plans and one-on-one coaching.
3 Group Classes: A variety of classes, including yoga, Improved Cardiovascular Health: Regular aerobic exercise strengthens the heart and blood vessels, enhancing the efficiency of the cardiovascular system, reducing the risk of heart disease, and promoting overall heart health spinning, and HIIT, provide community and motivation.
4 Nutrition Counseling: On-site nutritionist’s help members develop healthy eating habits tailored to their fitness goals.
5 Spa Services: Relaxation amenities such as saunas, steam rooms, and massage therapy promote overall well-being.
6 Swimming Pool: Indoor and outdoor pools available for lap swimming, aquatic classes, and leisure.
7 Childcare Services: Safe and engaging childcare options allow parents to focus on their fitness routines.
8 Sports Facilities: Courts for tennis, basketball, and squash ensure a diverse workout experience.
9 Wellness Programs: Holistic health programs including mindfulness workshops and wellness coaching.
10 24/7 Accesses: Convenient access to the facility at any time, accommodating all schedules.
These points emphasize the comprehensive and high-quality services that health clubs offer to their members.
Incorporating a variety of these exercises into your routine can lead to comprehensive health benefits. Choosing activities you enjoy will help keep you motivated and make exercise a consistent part of your life. Remember, even small amounts of physical activity can make a big difference in your overall health and well-being.
The Significance of an Active and Fit Lifestyle
Maintaining an active and fit lifestyle is crucial for ensuring both health and longevity. This commitment not only aids in achieving essential life goals but also paves the way for positive transformations within. To embrace an active and fit life, incorporating sports into your routine is essential. Whether you're a professional or an amateur, engaging in sports can catalyze three significant positive changes, fostering your journey towards well-being.
1. A Healthy Body: Prioritizing an active lifestyle serves as a shield against various health concerns. By staying active, you significantly reduce the risk of conditions such as migraines, cancer, skin problems, obesity, diabetes, high blood pressure, heart problems, fatigue, digestion issues, anxiety, and even unpleasant body odor in aging individuals. The benefits extend beyond the physical to ensure a holistic well-being.
2. Youthful Vitality: Remaining active and fit isn't just about warding off ailments; it's a formula for preserving youthful vitality. This lifestyle choice enables you to enjoy every moment of your life throughout the journey, contributing to a longer-lasting sense of youthfulness.
3. Cultivating Good Ethics: An active and fit lifestyle cultivates valuable personal ethics, including consistency, patience, effective time management, and a willingness to take on challenges. These qualities become guiding principles in navigating life's complexities, enhancing both personal and professional aspects.
4. Maximizing Your Potential: Being active and fit empowers you to set ambitious daily schedules, accomplishing 20 to 40 tasks or more. This productivity not only benefits you but also allows you to make significant contributions to humanity and the world at large. Consider this commitment as an investment in your well-being and a source of pride in your dedication to personal development.
5. Choosing the Right Sports Plan: When selecting a sports plan, consider two key points. Opt for a fitness plan that can be sustained in the long term, providing benefits throughout every stage of life and in various situations. For individuals aged 22 to 24, my recommendation is a bodybuilding fitness program, while those above this age bracket may find self-defense fitness plans more suitable. Options such as taekwondo, karate, kung fu, wing chun, kickboxing, mixed martial arts, and Thai kickboxing can offer effective bone stretching and overall fitness benefits.
embracing an active and fit lifestyle is not just a choice; it's a commitment to holistic well-being. By incorporating sports and maintaining consistency, you unlock the door to a healthier, more vibrant life, ensuring that each day is a step towards personal growth and fulfillment.
To promote or maintain a healthy, happy, and active lifestyle, engaging in any two sports at the amateur level can be a positive and beneficial decision. If one of your plans includes bodybuilding, it would be a good step towards fitness, as bodybuilding can be referred to as the mother of all sports. For this program, my advice would be, if you can join a gym, it would be much better. Alongside that, you can also continue with a home gym program. This allows flexibility in case you cannot make it to the gym due to a busy schedule or bad weather. Instead of skipping your workout plan for that day, you can continue with your home gym routine. In the other scenario, we have the option of a HOME GYM available to us, with a plan like this.
We have two plans available, PLAN A and PLAN B, where you can incorporate any equipment or instrument that is affordable and suitable for your fitness plan. Choose the equipment and method that best fits your budget and aligns with your fitness goals to stay healthy and fit.
This home gym PLAN B is suitable for:
1. Individuals with busy schedules or limited time for regular gym visits.
2. Those living far from a gym, facing time-consuming commutes.
3. Individuals unable to afford high gym fees.
4. People lacking space for a traditional home gym setup.
5. Individuals aiming to maintain a fit appearance.
6. Men and Women both.
Now, let's discuss some practical advice:
1. Time Management:
· Eat when hungry.
· Consume small, frequent meals, whether it's a biscuit, bread, chips, fruit, or roti.
· Stay hydrated.
· Ensure a regular intake of protein, fats, carbohydrates, and calcium through sources like milk and eggs on a daily or weekly basis.
· Consider affordable and quality multivitamin and mineral supplements.
2. Sleep:
· Ensure an adequate amount of sleep.
3. Flexibility in Workout Schedule:
· Life can be unpredictable, so be prepared to adjust your workout schedule.
· Aim for 20 to 45 minutes of exercise per day, using a one-day-on, one-day-off strategy.
4. Exercise Focus:
· Prioritize compound exercises that engage multiple muscle groups simultaneously for more efficient results.
5. Intensity over Duration:
· A shorter, intense workout is better than skipping it altogether.
· If, for example, you planned to do 10 reps in each set for an arms workout, consider converting it to 5 reps with slow, intense, and quality movements. This not only saves time but also maintains consistency, yielding more consistent results.
In conclusion, home workouts can be both effective and convenient, offering a solution for those with time constraints, budget limitations, or space restrictions. Prioritize your health and fitness with these practical tips.
Before starting an exercise program, make sure to gather some essential instruments and equipment. A variety of items needed for exercise, such as weights, resistance bands, etc."
Resistance Band🧞
About Resistance Band
In the dynamic landscape of fitness, where innovation meets functionality, resistance bands have emerged as versatile tools that bring a human touch to our workout routines. These unassuming bands, often underestimated, have the potential to revolutionize the way we approach strength training, flexibility, and overall well-being. Let's explore the unique characteristics and the human touch that resistance bands introduce to the world of fitness.
Accessibility for All:
Resistance bands bridge the gap between novice fitness enthusiasts and seasoned athletes. Their simplicity and adaptability make them accessible to people of all fitness levels. Whether you are a beginner looking to build strength or an experienced athlete aiming to enhance your workouts, resistance bands provide a welcoming entry point.
Personalized Resistance:
One of the most significant advantages of resistance bands is their ability to offer personalized resistance. Unlike traditional weights, resistance bands provide a variable level of resistance throughout each movement. This adaptability allows individuals to tailor their workouts to their specific needs, accommodating different fitness goals and stages of physical development.
Joint-Friendly Workouts:
The human touch of resistance bands extends to their joint-friendly nature. Traditional weightlifting exercises can sometimes place stress on joints and ligaments, leading to discomfort or injury. Resistance bands, with their smooth and controlled tension, offer a safer alternative. They reduce the impact on joints, making them an excellent choice for individuals with joint concerns or those in post-rehabilitation.
Versatility in Exercise Variety:
Resistance bands add a touch of creativity and diversity to workout routines. From strength training to flexibility exercises, bands can target various muscle groups, providing a full-body workout experience. The range of motion allowed by resistance bands encourages a more comprehensive approach to fitness, promoting balanced muscle development and improved functional movement.
Portability and Convenience:
The human touch of convenience is perhaps one of the most appealing aspects of resistance bands. Their lightweight and portable design make them ideal for home workouts, travel, or quick sessions at the office. With resistance bands, there are no limitations to when or where you can exercise, enhancing the flexibility and consistency of your fitness routine.
Engaging the Stabilizing Muscles:
Resistance bands engage not only the primary muscle groups but also the stabilizing muscles. The constant tension applied by the bands requires greater coordination and control, activating the smaller supporting muscles. This holistic engagement contributes to improved overall strength, balance, and functional fitness.
Incorporating a Mind-Body Connection:
The human touch of resistance bands goes beyond the physical; it involves fostering a mind-body connection. Performing controlled, deliberate movements with resistance bands encourages mindfulness in your workouts. This heightened awareness can lead to improved focus, concentration, and a deeper appreciation for the intricacies of your body's movement patterns.
Conclusion:In the realm of fitness, resistance bands stand out as more than just tools for physical exertion; they embody a human touch that makes exercise accessible, adaptable, and enjoyable for everyone. Whether you are a fitness enthusiast or someone looking to embark on a wellness journey, consider incorporating resistance bands into your routine. Experience the transformative power of these versatile bands as they bring a personalized, joint-friendly, and creatively engaging approach to your fitness endeavors. Embrace the human touch of resistance bands and redefine your path to a healthier, more vibrant lifestyle.
RESISTANCE BAND VERSUS FREE WEIGHTS
RESISTANCE BAND
IDEAL: Ideal for beginners, those rehabilitating from injuries, or people looking for a cost-effective and portable option. They're also great for adding variety to your workouts and for targeting smaller stabilizing muscles. they allow for targeted resistance training to maintain muscle mass while in a calorie deficit.
WHO IS THE BEST WEIGHT GAINER?
Effective for muscle activation, especially for smaller stabilizer muscles, and can provide unique resistance angles not achievable with free weights.
Convenience and Portability: Resistance bands are lightweight, portable, and take up minimal space, making them convenient for home workouts, travel, or exercising in limited spaces.
Resistance bands can be used for a wide range of exercises targeting different muscle groups and can easily be adapted for various fitness levels.
Cutting, Detailed and Maturity:
They provide constant tension throughout the range of motion, which can help stimulate muscle growth and definition.
Resistance bands are versatile and can be used for high-repetition, endurance-focused exercises that help burn calories and promote fat loss.
They are also suitable for incorporating into interval training, circuit training, or high-intensity interval training (HIIT) routines, which are effective for burning fat and improving cardiovascular health.
FREE WEIGHTS
FREE WEIGHTS
IDEAL: Barbells and dumbbells allow for incremental loading, meaning you can easily increase the weight as you get stronger.Barbells and dumbbells are excellent for targeting specific muscle groups and allowing for a wide range of exercises with heavier loads.
WHO IS THE BEST WEIGHT GAINER?
They are excellent for building muscle mass and strength, as well as improving bone density.
Preferred for serious strength training and muscle building. They allow for greater resistance and provide a more traditional weightlifting experience. If your goal is to gain significant muscle mass and strength, barbells and dumbbells are likely the better choice.
Convenience and Portability: Barbells and dumbbells, while effective, may require a dedicated workout area and can be less practical for on-the-go workouts.
Cutting, Detailed and Maturity:
It could be effective for cutting, detailed and maturity by using light weight and high repititions with barbell or dumbbell can be used in various training programs, such as strength training, hypertrophy training, or metabolic conditioning workouts, to maximize fat loss and muscle retention.
"Some individuals may find success with a combination of both, incorporating resistance bands for added variety and accommodating different training needs. Ultimately, the best option may be a combination of both, as they complement each other well and offer different benefits. It's essential to choose exercises and training methods that align with your preferences, abilities, and fitness goals for long-term success."
Our first product is the Resistance Band, for which we have two options available, considering your affordability and comfortability. You can choose any product from these two options.
A) Resistance Band (Unisex) Option 1 $33.23 / lot (11 Pieces)
B) Resistance Band (Unisex) Option 2 $13.19$13.65-3%
"ADD this to support your Resistance Band workout Plan with Door Anchor Strap for Resistance Bands It is designed for unisex use, suitable for both men and women $7.55$20.40-63%"
Resistance Band (Unisex) Option1
Description
Application Pull Rope
Function Muscle Relex
Department Name Unisex
Origin DE(Origin)
Type of sports Strength Training
Material 100% latex MPN
Resistance Band (Unisex) Option1
【High Quality 】- The connecting point where the ends of bands is attached to carabiner by the Nylon fabric,not the bands connecting carabiners directly,which quite different from that of others,providing absolutely much stronger durability when training.Carrying it conveniently to your home,office,gym or some outdoor occasion,perfect for workout fitness,like Yoga,Pilates,band resistance exercising and other training purpose
【Customized Pilates Bar Kit】- It comes with 3-section steel rod with quite soft and comfortable foam (anti-slip and sweat-proof),,which enables you hold it easily and have a steady,safe exercising.In addition,there comes with 3 kinds of bands with strong resistance(20lbs,30lbs,40lbs)
【All in 1】- The workout equipment could help shape body,training muscles,etc.You can put these 2 kinds of resistance bands together on each side,if you want to increase the intensity of tension.Also,you can use the same weight resistant bands,attached to each side for light weight resistance.The 3 detachable steel rod could be assemble to the length when you training
【Keep Body in Good Shape】- The pilates exercise bar sets could train your arms.legs,hips,waist,neck and back,etc as simply use it to train in different exercise ways,keep your body in good shape
Application Pull Rope
Function Muscle Relex Apparatus
Department Name Unisex
Type of sport Strength Training
Origin Mainland China
Material 100% latex MPN
Resistance Band (Unisex) Option 2 $13.19$13.65-3%
Here's a small TIP for your convenience: If you use this useful equipment with any resistance band, you'll find it much easier to perform almost all exercises. It is designed for unisex use, suitable for both men and women.
Door Anchor Strap for Resistance Bands $7.55$20.40-63%
Specifications:
Material Nylon
Product Dimensions：5.1m
Features: Upgraded Door Anchor for Resistance Bands: Exercise movements at home, change exercise patterns, work different muscle groups such as shoulders, arms, legs, glutes, resistance band training, back, great for arm and shoulder physiotherapy.
Sturdy and Durable:Made of top quality such as material car seat belt, can withstand 500 pounds of high strength, we strengthen the connection between the anchor strap and the door to improve wear resistance and stability. Exquisite stitching process, so you can be more secure in the process of movement.
5 Anchor Points & 5 D-rings: 5 anchor points of different heights from top to bottom, no need to adjust the position of the door anchor frequently to meet different exercise patterns and exercise all key parts of the body.
Portable and Easy to Install:Wherever there is a door, there is your personal gym. The door anchor straps do not require any installation tools, you just need to wrap the door anchor straps around the door and secure the fastening buckle to the back of the door without damaging your door. Bring a storage bag for your workout at home or while traveling.
Door Anchor Strap for Resistance Bands $7.55$20.40-63%
WEIGHT PLATES SERIES
We have 3 best options available in our Weight Plates Series, from which you can choose one based on your affordability and comfortability. Its details are provided below.
Clan # A You can choose or buy from Clan # A 15.9 Kg Cast Iron Barbell Plate $44.58 & 20.4 Kg Cast Iron Barbell Plate $56.59
Clan # B You can choose or buy from Clan # B 2.5 Kg Rubber-covered Barbell Disc Plates $8.20, 5 Kg Rubber-covered Barbell Disc Plates $34.44
Clan # C You can choose or buy from Clan # C 10 Kg Cast Iron Barbell Plate $20.00
WEIGHT ROD
WEIGHT ROD
Weight 40-45kg
Function ARMS
Type Straight
Origin Mainland China
Type of sports Strength Training
Type Straight and curved
Hole type 2.5CM and 5CM
MOQ 1 pcs
WEIGHT ROD
WEIGHT ROD
DUMBELLS
We have 5 best options available in our Dumbell Series, from which you can choose one based on your affordability and comfortability. Its details are provided below.
A) Portable Dumbbell Kettle Men And Women Fitness Water-filled $10.10$14.64-31%
B) Travel Fitness Water-filled Dumbbell Barbell Set $78.12$93.00-16%
C) (2 pack) Barbell, 45lb Coated Hex Dumbbell, Single $50.43$112.08-55%
D) CANMALCHI Adjustable Dumbbells Weights Set 44lbs $81.94$204.85-60%
E) 2Pcs 45cm Chrome Dumbbell Rod Solid Steel Weight Lifter $18.27$33.22-45% (Here you can use adjustable weights, the details of which are available above.)
Now, We are going to shcedule our fitness plan. Today is the first day so, Here we Go!
Day 1 : Start with CHEST
So, The first excercise will be
(A) FLAT CHEST PRESS
BENCH PRESS & DUMBELL PRESS
"You can choose any way by selecting the right instrument/equipment to do Chest press that is comfortable, convenient, and affordable."
A) Bench Press with Multifunctional Weightlifting Bench Model: YCJ-001B $53.90$98.00-45%
B) Dumbell Press with Sports Yoga Ball $11.37$20.67-45%
C) Chest Press with Resistance Band
Bench Press With Multifunctional weightlifting bench Model: YCJ-001B $53.90$98.00-45%
Bench Press With Multifunctional weightlifting bench Model: YCJ-001B $53.90$98.00-45%
Application Multifunctional Weightlifting Bench
Origin Mainland China
Name FoldableBellyRoll Machine
Model YCJ-001B
Load 200KG
Product number YD0082B
Method:
Lie down on a flat bench with your back flat against the bench, feet flat on the floor, and your eyes directly under the barbell.
Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should be facing away from you (overhand grip) or in a mixed grip, with one palm facing away and the other facing towards you.
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. This is your starting position.
Lower the barbell down towards your chest in a controlled manner, keeping your elbows tucked close to your body and your wrists straight.
Lower the barbell until it lightly touches your chest or hovers just above it, depending on your range of motion and comfort level.
Press the barbell back up to the starting position by extending your arms fully and pushing the barbell away from your body.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that challenges your chest muscles but allows you to maintain proper form.
Perform 3-4 sets of bench presses.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Keep your shoulder blades retracted (pulled back) and depressed (down) throughout the exercise to stabilize your shoulders.
Keep your core engaged and your feet firmly planted on the floor to maintain stability.
Control the movement, especially during the lowering phase, to avoid dropping the barbell too quickly.
Keep your chest lifted and your back flat against the bench to maintain proper form.
If you're new to bench pressing, start with lighter weights to ensure proper form and avoid injury.
Dumbell Press with Sports Yoga Ball 45cm PVC Fitness Balls
Dumbell Press with Sports Yoga Ball 45cm PVC Fitness Balls
$11.37$20.67-45%
$11.37$20.67-45%
Material Polyvinyl Chloride (PVC)
Color A. 2lbs - Blue
Age Range All ages
Item Weight 2 Pounds
Setup:
Sit on a stability ball with your feet planted firmly on the ground, hip-width apart.
Hold a dumbbell in each hand and carefully walk your feet forward, allowing the ball to roll underneath you until your head and upper back are supported by the ball. Your knees should be bent at a 90-degree angle, and your hips should be lifted.
Hold the dumbbells at shoulder height with your palms facing forward. Your elbows should be bent at a 90-degree angle, creating a goal post position with your arms.
Execution:
Press the dumbbells upward until your arms are fully extended, but not locked out, directly above your chest.
Keep your wrists aligned with your forearms, and engage your chest muscles as you press the dumbbells up.
Pause briefly at the top of the movement, squeezing your chest muscles.
Lower the dumbbells back down to the starting position with control, allowing your elbows to bend and keeping tension in your chest muscles.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that challenges your chest muscles but allows you to maintain proper form.
Perform 3-4 sets of dumbbell presses on the stability ball.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Keep your core engaged throughout the exercise to maintain stability on the stability ball.
Focus on controlling the movement and keeping your body steady.
If you find it difficult to balance on the stability ball, try using lighter weights or practicing without weights until you feel more stable.
Ensure that the stability ball is properly inflated and positioned under your upper back and head for support.
Flat Chest Press With Resistance Band
Method:
Anchor the resistance band securely at floor level or use a door anchor to attach it at a lower position.
Lie flat on your back on a mat or bench with your knees bent and feet flat on the floor.
Hold the handles or ends of the resistance band in each hand, and position your hands at chest level with your elbows bent and close to your sides.
Extend your arms straight out in front of you, pushing against the resistance of the band.
Slowly bring your hands back towards your chest, allowing your elbows to bend, until your hands are at chest level again.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a resistance band that provides enough tension to challenge your chest muscles but still allows you to maintain proper form.
Perform 3-4 sets of flat chest presses.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Keep your core engaged throughout the exercise to stabilize your body.
Maintain control over the movement, avoiding jerky or rapid motions.
Focus on squeezing your chest muscles as you press against the resistance band.
Adjust the tension of the resistance band as needed by stepping closer to or farther away from the anchor point.
Ensure that the resistance band is securely anchored to prevent it from slipping or snapping during the exercise.
Demo traning pictures have taken to show you merely as a guide for the Flat Chest Press on a Random Bench and Sports Yoga Ball. Further Training Guidance just visit https://www.youtube.com/@iamhfu OR ANY YOUTUBE CHANNEL.
(B) INCLINE BENCH PRESS
"You can choose any way by selecting the right instrument/equipment to do Chest press that is comfortable, convenient, and affordable."
A) Incline Bench Press with Multifunctional weightlifting bench Model: YCJ-001B $53.90$98.00-45%
B) Incline Dumbell Press with Sports Yoga Ball $11.37$20.67-45%
C) Incline Chest Press with Resistance Band
Incline Bench Press with Stretching Ball
Method:
Start by placing a stability ball in front of an incline bench. The bench should be set to a moderate incline (around 30-45 degrees).
Sit on the stability ball and carefully walk your feet forward until your upper back and head are supported on the ball, and your hips are lifted. Your knees should be bent at a 90-degree angle, and your feet should be flat on the floor.
Hold a pair of dumbbells at chest level with an overhand grip (palms facing away from you), elbows bent, and upper arms parallel to the floor. This is your starting position.
Press the dumbbells upward in a controlled motion until your arms are fully extended, but not locked out, above your chest.
Pause briefly at the top of the movement, squeezing your chest muscles.
Slowly lower the dumbbells back to the starting position, keeping your elbows slightly bent to maintain tension in your chest muscles.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that challenges your chest muscles but allows you to maintain proper form.
Perform 3-4 sets of incline bench presses.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Keep your core engaged throughout the exercise to maintain stability on the stability ball.
Focus on keeping your shoulder blades retracted and depressed (pulled back and down) to stabilize your shoulders.
Control the movement, especially during the lowering phase, to avoid bouncing the weights off your chest.
Keep your elbows pointed slightly outward, rather than directly out to the sides, to reduce stress on your shoulder joints.
If you're new to using a stability ball for exercises, start with lighter weights to ensure proper form and stability.
Incline Bench Press with Bench
Method:
Adjust the incline bench to a 30-45 degree angle.
Lie down on the bench with your back flat against it and your feet planted firmly on the floor.
Grip the barbell slightly wider than shoulder-width apart, with your palms facing away from you (overhand grip).
Lift the barbell off the rack and hold it above your chest with your arms fully extended. This is your starting position.
Lower the barbell down to your chest in a controlled manner, keeping your elbows slightly tucked in.
Pause briefly when the barbell is close to your chest, then push it back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that challenges your chest muscles but allows you to maintain proper form.
Perform 3-4 sets of incline bench presses.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Keep your core engaged throughout the exercise to maintain stability.
Keep your shoulder blades retracted (pulled back) and depressed (down) to stabilize your shoulders.
Control the movement, especially during the lowering phase, to avoid bouncing the barbell off your chest.
Keep your elbows pointed slightly outward, rather than directly out to the sides, to reduce stress on your shoulder joints.
If you're new to bench pressing, start with lighter weights to ensure proper form and avoid injury.
Incline Dumbell Press with Bench
Method:
Adjust the incline bench to a 30-45 degree angle.
Sit down on the incline bench with a dumbbell in each hand, and then lie back onto the bench with the dumbbells positioned at shoulder level. Your palms should be facing away from you, and your arms should be extended straight up.
Engage your core muscles to stabilize your torso and keep your feet flat on the floor.
Lower the dumbbells slowly and with control until they are parallel to your chest, making sure to keep your elbows slightly below your shoulders.
Pause briefly at the bottom of the movement, then push the dumbbells back up to the starting position by extending your arms and squeezing your chest muscles.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that challenges your chest muscles but allows you to maintain proper form.
Perform 3-4 sets of incline dumbbell presses.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Keep your shoulder blades retracted (pulled back) and depressed (down) throughout the exercise to stabilize your shoulders.
Focus on keeping your elbows in line with your wrists throughout the movement.
Control the movement, especially during the lowering phase, to avoid dropping the dumbbells too quickly.
Keep your chest lifted and your back flat against the bench to maintain proper form.
If you're new to this exercise, start with lighter weights to ensure proper form and avoid injury.
Incline Chest Press With Resistance Band
Incline Chest Press With Resistance Band
Method:
Begin by anchoring the resistance band securely at a low point, such as a sturdy object or using a door anchor positioned at the bottom of the incline bench.
Sit on the incline bench facing away from the anchor point and grab the ends of the resistance band with each hand.
Lie back on the bench with your head, shoulders, and upper back supported. Position yourself so that the resistance band is taut and your hands are at chest level, elbows bent and out to the sides.
With your palms facing forward, push the handles of the resistance band forward and upward until your arms are fully extended.
Pause briefly at the top of the movement, squeezing your chest muscles.
Slowly return to the starting position, resisting the pull of the resistance band as you bring your hands back toward your chest.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a resistance band that provides enough tension to challenge your chest muscles but still allows you to maintain proper form.
Perform 3-4 sets of incline chest presses.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on maintaining tension in the resistance band throughout the exercise, both during the pushing and returning phases.
Keep your shoulder blades retracted (pulled back) and depressed (down) throughout the exercise to stabilize your shoulders.
Control the movement, especially during the lowering phase, to avoid letting the resistance band snap back too quickly.
Keep your core engaged and your back flat against the bench to maintain proper form.
If you're new to using resistance bands, start with a lighter resistance and gradually increase it as you become more comfortable with the exercise.
Demo traning pictures have taken to show you merely as a guide for the bench press on a random bench. Further Taining Guidance just visit https://www.youtube.com/@iamhfu OR ANY YOUTUBE CHANNEL.
(C) FLYING
"You can choose any way by selecting the right instrument/equipment to do Chest press that is comfortable, convenient, and affordable. "
A) Flying with Stretching Ball
B) Flying with Bench Press
C) Flying with Resistance Band
Flying with Stretching Ball
Flying with Stretching Ball
Method:
Start by sitting on a stability ball with your feet flat on the ground and knees bent at a 90-degree angle. Slowly walk your feet forward as you roll down the ball until your head, shoulders, and upper back are supported on the ball. Your hips should be lifted so that your body forms a straight line from your knees to your shoulders.
Hold a dumbbell in each hand and extend your arms straight up toward the ceiling, palms facing each other.
With a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Keep your elbows slightly bent throughout the movement to avoid strain on your joints.
Pause briefly at the bottom of the movement, then use your chest muscles to bring the dumbbells back together over your chest, squeezing your chest muscles at the top.
Keep your core engaged and your hips lifted throughout the exercise to maintain stability on the stability ball.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that challenges your chest muscles but allows you to maintain proper form.
Perform 3-4 sets of chest flyes.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on controlling the movement with your chest muscles rather than letting momentum carry the weights.
Keep your shoulder blades pulled back and down throughout the exercise to avoid shrugging your shoulders.
Keep your neck relaxed and avoid straining your neck or upper back.
If you feel unstable on the stability ball, start with a lighter weight or perform the exercise on a stable surface until you feel comfortable.
Flying with Bench Press
Flying with Bench Press
Method:
Start by lying flat on a bench with your feet planted firmly on the ground and your back pressed against the bench. Hold a dumbbell in each hand, palms facing inward, positioned directly above your chest.
Lower the dumbbells out to the sides in a wide arc until your arms are extended out to your sides and your elbows are at shoulder level. This is the chest fly portion of the exercise. Keep a slight bend in your elbows throughout the movement.
Once you feel a stretch in your chest, reverse the motion and bring the dumbbells back together over your chest. As you do this, start pushing the dumbbells upward, straightening your arms. This is the bench press portion of the exercise.
Extend your arms fully at the top of the movement, but avoid locking your elbows. Keep your wrists stable and aligned with your forearms.
Lower the dumbbells back down to the starting position, allowing your elbows to bend and returning to the chest fly position.
Repeat for the desired number of repetitions, alternating between the chest fly and bench press motions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that allows you to complete the combined exercise with proper form.
Perform 3-4 sets of the combined chest fly and bench press.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on maintaining control throughout the movement, especially during the transition between the chest fly and bench press.
Keep your shoulder blades pressed down and back against the bench to stabilize your shoulders.
Engage your core muscles to keep your torso stable and avoid arching your back.
If you're new to this exercise, start with lighter weights to ensure proper form and gradually increase the weight as you become more comfortable.
Flying with Resistance Band
Method:
Begin by anchoring the resistance band securely at chest height, such as around a sturdy object or using a door anchor.
Stand facing away from the anchor point and hold one end of the resistance band in each hand.
Step forward to create tension in the band, keeping your feet shoulder-width apart and knees slightly bent.
Extend your arms out to the sides at shoulder height, palms facing forward, creating tension in the resistance band.
Keep a slight bend in your elbows throughout the exercise to avoid locking them.
Slowly bring your hands together in front of your chest, squeezing your chest muscles as you do so.
Pause briefly at the fully contracted position, then slowly return to the starting position, allowing your arms to move back out to the sides.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a resistance band that provides enough tension to challenge your chest muscles but still allows you to maintain proper form.
Perform 3-4 sets of chest flyes.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on maintaining tension in the resistance band throughout the exercise, both during the concentric (lifting) and eccentric (lowering) phases.
Keep your core engaged and your back straight to maintain stability.
Control the movement and avoid letting the band snap back quickly.
Adjust the tension of the resistance band as needed by stepping closer to or farther away from the anchor point.
If you're new to this exercise, start with a lighter resistance band and gradually increase the resistance as you become stronger.
Demo traning pictures have taken to show you merely as a guide for the bench press on a random bench. Further Taining Guidance just visit https://www.youtube.com/@iamhfu OR ANY YOUTUBE CHANNEL.
DAY 2: ARMS
(A) TRICEPS
(B) BICEPS
(A) TRICEPS
"You can choose any way by selecting the right instrument/equipment to do Chest press that is comfortable, convenient, and affordable."
A) TRICEPS PUSH DOWN With DIY Fitness Pulley Cable System (without LAT ROD) $45.01$65.23-31%
B) TRICEPS PUSH DOWN With Resistance Band
Next Exercise;
A) TRICEPS EXTENSION with Dumble
B) TRICEPS EXTENSION with Resistance Band
Next Exercise;
A) FRENCH PRESS with Barbell
B) FRENCH PRESS WITH RESISTANCE BAND
Next Exercise;
A) OVERHEAD TRICEPS EXTENSION with Dumble
B) OVERHEAD TRICEPS EXTENSION with Resistance Band
DIY Fitness Pulley Cable System (without LAT ROD) $45.01$65.23-31%
DIY Fitness Pulley Cable System (without LAT ROD) $45.01$65.23-31%
Department Name Unisex
Model Number 1-Pulley Cable Machine Set
Brand Name KORIKAHM
Origin Mainland China
Method:
Stand facing the cable machine with your feet shoulder-width apart and knees slightly bent for stability.
Adjust the cable pulley to a high position and attach a straight or angled bar to the cable.
Grasp the bar with an overhand grip (palms facing down) and position your hands shoulder-width apart.
Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
Engage your core muscles to stabilize your torso.
Push the bar downward by straightening your arms at the elbows, extending them fully.
Squeeze your triceps at the bottom of the movement.
Slowly return to the starting position by bending your elbows, allowing the bar to rise back up.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that provides enough resistance to challenge your triceps but still allows you to maintain proper form.
Perform 3-4 sets of triceps pushdowns.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on keeping your movements controlled and steady throughout the exercise.
Avoid arching your back or using momentum to move the bar.
Keep your shoulders relaxed and down, away from your ears.
Adjust the weight stack as needed to match your strength level.
Maintain proper posture throughout the exercise, with your chest up and shoulders back.
Ticeps Push Down With Resistance Band
Method:
Begin by anchoring the resistance band securely at a high point, such as a sturdy object or using a door anchor.
Stand facing the anchor point with your feet shoulder-width apart and your knees slightly bent for stability.
Grab the other end of the resistance band with both hands, using an overhand grip (palms facing down).
Position your hands close together in front of your chest, elbows bent at about a 90-degree angle.
Keep your upper arms close to your body and your elbows stationary throughout the exercise.
Engage your core muscles to stabilize your torso.
Push the resistance band downward by straightening your arms at the elbows, extending them fully.
Squeeze your triceps at the bottom of the movement.
Slowly return to the starting position by bending your elbows, allowing the resistance band to return to chest level.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a resistance band that provides enough tension to challenge your triceps but still allows you to maintain proper form.
Perform 3-4 sets of triceps pushdowns.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on keeping your movements controlled and steady throughout the exercise.
Avoid arching your back or using momentum to move the resistance band.
Keep your shoulders relaxed and down, away from your ears.
Adjust the resistance band tension as needed to match your strength level.
If you're using a door anchor, make sure it's securely fastened to prevent it from slipping during the exercise.
DUMBELL TRICEPS EXTENSION
DUMBELL TRICEPS EXTENSION
Method:
Start by sitting on a bench with back support, holding a dumbbell in one hand with an overhand grip.
Raise the dumbbell overhead, fully extending your arm. Your palm should be facing forward, and your elbow should be close to your head.
Keeping your upper arm stationary and elbow in a fixed position, slowly lower the dumbbell behind your head by bending your elbow. Your forearm should move backward and downward.
Lower the dumbbell until your forearm is parallel to the ground or slightly below, feeling a stretch in your triceps.
Pause briefly at the bottom of the movement, then extend your arm back to the starting position by straightening your elbow, returning the dumbbell overhead.
Repeat for the desired number of repetitions.
After completing the set, switch arms and perform the exercise with the other arm.
Reps and Sets:
Aim for 8-12 repetitions per arm per set. Choose a weight that challenges your triceps but allows you to maintain proper form.
Perform 3-4 sets of dumbbell triceps extensions per arm.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on controlling the movement throughout the exercise.
Keep your core engaged and your back straight to maintain stability.
Avoid using momentum to lift the dumbbell, and instead, rely on the strength of your triceps.
If the weight feels too light or too heavy, adjust the dumbbell accordingly.
TRICEPS EXTENSION WITH RESISTANCE BAND
TRICEPS EXTENSION WITH RESISTANCE BAND
Method:
Begin by anchoring the resistance band securely at a low point, such as a sturdy object or using a door anchor.
Stand facing away from the anchor point and grab the other end of the resistance band with one hand.
Position your feet shoulder-width apart and take a step forward with one foot for stability.
With your palm facing down, raise your arm overhead and fully extend it, keeping it close to your head.
Your elbow should be pointing forward, and your upper arm should be perpendicular to the ground.
Keeping your upper arm stationary and elbow in a fixed position, slowly lower your hand behind your head by bending your elbow. Your forearm should move backward and downward.
Lower your hand until your forearm is parallel to the ground or slightly below, feeling a stretch in your triceps.
Pause briefly at the bottom of the movement, then extend your arm back to the starting position by straightening your elbow, returning your hand overhead.
Repeat for the desired number of repetitions.
After completing the set, switch arms and perform the exercise with the other arm.
Reps and Sets:
Aim for 8-12 repetitions per arm per set. Choose a resistance band that provides enough tension to challenge your triceps but still allows you to maintain proper form.
Perform 3-4 sets of triceps extensions per arm.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on controlling the movement throughout the exercise.
Keep your core engaged and your back straight to maintain stability.
Avoid using momentum to lift the resistance band, and instead, rely on the strength of your triceps.
If the resistance feels too light or too heavy, adjust the tension of the resistance band accordingly.
FRENCH PRESS WITH RESISTANCE BAND
FRENCH PRESS WITH RESISTANCE BAND
Method:
Begin by anchoring the resistance band securely at a low point, such as a sturdy object or using a door anchor.
Sit on a bench or chair with your back straight and your feet flat on the ground.
Grab the other end of the resistance band with both hands and bring it behind your head, holding it with an overhand grip.
Your elbows should be bent, and your upper arms should be close to your head.
Extend your arms fully, pushing the resistance band upward until your arms are straight overhead.
Keep your elbows close to your head and avoid locking your elbows at the top of the movement.
Slowly lower the resistance band back down behind your head by bending your elbows, keeping your upper arms stationary.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a resistance band that provides enough tension to challenge your triceps but still allows you to maintain proper form.
Perform 3-4 sets of French presses.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on controlling the movement throughout the exercise.
Keep your core engaged and your back straight to maintain stability.
Avoid using momentum to lift the resistance band, and instead, rely on the strength of your triceps.
If the resistance feels too light or too heavy, adjust the tension of the resistance band accordingly.
FRENCH PRESS WITH DUMBELL
FRENCH PRESS WITH DUMBELL
Method:
Sit on a bench or chair with back support, holding a dumbbell with both hands.
Hold the dumbbell overhead with both hands, keeping your palms facing upward and your arms fully extended.
Your elbows should be close to your head, and your upper arms should be perpendicular to the floor.
Lower the dumbbell behind your head by bending your elbows, keeping your upper arms stationary and close to your head.
Lower the dumbbell until your forearms are parallel to the ground or slightly below, feeling a stretch in your triceps.
Pause briefly at the bottom of the movement, then extend your arms back to the starting position by straightening your elbows, returning the dumbbell overhead.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that challenges your triceps but allows you to maintain proper form.
Perform 3-4 sets of French presses.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Tips:
Focus on controlling the movement throughout the exercise.
Keep your core engaged and your back straight to maintain stability.
Avoid using momentum to lift the dumbbell, and instead, rely on the strength of your triceps.
If the weight feels too light or too heavy, adjust the dumbbell accordingly.
OVERHEAD TRICEPS EXTENSION WITH DUMBELL
Method:
Begin by sitting on a bench or chair with back support.
Hold a dumbbell with both hands, gripping it firmly with both palms around one end (overhand grip).
Raise the dumbbell overhead, fully extending your arms. Your elbows should be close to your head and pointing upward.
Keeping your upper arms stationary and elbows in a fixed position, slowly lower the dumbbell behind your head by bending your elbows. Your forearms should move backward and downward.
Lower the dumbbell until your forearms are parallel to the ground or slightly below, feeling a stretch in your triceps.
Pause briefly at the bottom of the movement, then extend your arms back to the starting position by straightening your elbows, returning the dumbbell overhead.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a weight that challenges your triceps but allows you to maintain proper form.
Perform 3-4 sets of overhead triceps extensions.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
OVERHEAD TRICEPS EXTENSION WITH RESISTANCE BAND
Method:
Begin by anchoring the resistance band securely overhead. You can use a door anchor, a sturdy object, or simply step on the band with one foot to hold it down.
Grasp the other end of the resistance band with both hands, holding it with an overhand grip.
Stand with your feet shoulder-width apart and your back straight.
Raise your arms overhead, fully extending them, with your elbows close to your head and pointing forward.
Keeping your upper arms stationary and elbows in a fixed position, slowly lower the resistance band behind your head by bending your elbows. Your forearms should move backward and downward.
Lower the resistance band until your forearms are parallel to the ground or slightly below, feeling a stretch in your triceps.
Pause briefly at the bottom of the movement, then extend your arms back to the starting position by straightening your elbows, returning the resistance band overhead.
Repeat for the desired number of repetitions.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a resistance band that provides enough tension to challenge your triceps but still allows you to maintain proper form.
Perform 3-4 sets of overhead triceps extensions.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
Demo traning pictures have taken to show you merely as a guide for the bench press on a random bench. Further Taining Guidance just visit https://www.youtube.com/@iamhfu OR ANY YOUTUBE CHANNEL.
(B) BICEPS
"You can choose any way by selecting the right instrument/equipment to do Chest press that is comfortable, convenient, and affordable."
A) BICEPS CURLS WITH DUMBELL
C) BICEPS CURLS WITH RESISITANCE BAND
Next Exercise; Concentration Curl WITH DUMBELL
Next Exercise; Prechure curl WITH Fitlaya Fitness Preacher Curl Pad $144.52
"If a preacher curl pad seems like an expensive solution, then in my personal opinion, you might consider opting for a gaGa arm blaster, which could possibly serve as an alternative OR Biceps curl by using Dumbell or Barbell with Adjustable Weightlifting Biceps Training Board Arm Blaster $25.26$50.53-50% "
Concentration Curl WITH DUMBELL
Reps: Start with 3 sets of 8-12 repetitions per arm, adjusting the weight as necessary for your fitness level.
Method:
Sit on a flat bench with your legs spread apart.
Hold a dumbbell in one hand with your palm facing up, and let your arm hang down between your legs.
Rest the back of your upper arm against your inner thigh, keeping your elbow slightly bent.
Curl the dumbbell upwards towards your shoulder while keeping your upper arm still. Exhale during this motion.
Hold for a moment at the top of the movement, then slowly lower the dumbbell back down to the starting position, inhaling as you do so.
Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.
BICEPS WITH DUMBELL
BICEPS WITH DUMBELL
Method:
Stand straight with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
Keep your elbows close to your body and your upper arms stationary.
Slowly curl the dumbbells upwards, contracting your biceps as you lift. Keep your wrists straight.
Continue lifting until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the position for a moment, then slowly lower the dumbbells back to the starting position, keeping the movement controlled.
Reps and Sets:
Start with a weight that allows you to perform 8-12 repetitions with proper form. This weight should challenge your muscles without sacrificing technique.
Aim for 3-4 sets of biceps curls.
Rest for about 60-90 seconds between sets to allow your muscles to recover.
BICEPS WITH RESISITANCE BAND
BICEPS WITH RESISITANCE BAND
Method:
Stand on the resistance band with both feet, positioning them shoulder-width apart for stability.
Grasp the handles of the resistance band with an underhand grip (palms facing upward) and let your arms hang naturally by your sides.
Keep your elbows close to your body and your upper arms stationary throughout the exercise.
Slowly curl your hands upward, bringing the handles toward your shoulders. As you do this, contract your biceps.
Keep your wrists straight and maintain tension on the resistance band throughout the movement.
Once your hands are near your shoulders and your biceps are fully contracted, hold the position briefly.
Slowly lower your hands back to the starting position, resisting the pull of the band to maintain tension on your biceps.
Reps and Sets:
Aim for 8-12 repetitions per set. Choose a resistance band that allows you to perform these reps with proper form while still providing a challenge.
Perform 3-4 sets of biceps curls.
Take a rest period of about 60-90 seconds between sets to allow your muscles to recover.
Demo traning pictures have taken to show you merely as a guide for the bench press on a random bench. Further Taining Guidance just visit https://www.youtube.com/@iamhfu OR ANY YOUTUBE CHANNEL.
(C) FOREARMS
You can choose any way by selecting the right instrument/equipment to do Chest press that is comfortable, convenient, and affordable.
A) Hand Grip Exerciser Trainer $26.64$28.27-5%
B) 30-50kg Hand Grip Arm Trainer $10.26$14.66-30%
C) Forearm with Barbell
Forearm with Barbell
Method:
Sit on a bench with your feet flat on the floor.
Hold a barbell with an underhand grip (palms facing up) and your hands shoulder-width apart.
Rest your forearms on your thighs with your wrists hanging just beyond your knees.
Lower the barbell down towards your fingertips by flexing your wrists.
Curl your wrists upward, bringing the barbell as high as possible by contracting your forearm muscles.
Pause briefly at the top of the movement, then slowly lower the barbell back to the starting position.
Reps and Sets:
Beginners: Start with 2 sets of 10-12 reps.
Intermediate: Progress to 3 sets of 10-12 reps.
Advanced: Aim for 4 sets of 10-12 reps.
Rest:Rest for about 60-90 seconds between sets to allow your muscles to recover adequately.
Progression:Gradually increase the weight of the barbell as you get stronger to continue challenging your forearm muscles and promoting growth.
Hand Grip Exerciser Trainer $26.64$28.27-5%
Hand Grip Exerciser Trainer $26.64$28.27-5%
Product description:
Product name: Wrist arm exerciser
Material: PP+Steel wire+Engineering plastic
Size: 12.5*17*31.5 cm
Color: Black
Net weight: 0.5 kg
Applicable: For strengthen the power of wrist and arm
Applicable people: Adult man
Support dropshipping: Yes
30-50kg Hand Grip Arm Trainer $10.26$14.66-30%
30-50kg Hand Grip Arm Trainer $10.26$14.66-30%
Training Site ARMS,Hand
Training Site ARMS,Hand
Type Wrist Exerciser
Origin Mainland China
Demo traning pictures have taken to show you merely as a guide for the bench press on a random bench. Further Taining Guidance just visit https://www.youtube.com/@iamhfu OR ANY YOUTUBE CHANNEL.
Day 3: WINGS
Today's First Excercise is LAT PULL DOWN
Wide-Grip Lat Pull-Down
Close-Grip Lat Pull-Down
Reverse-Grip Lat Pull-Down
Behind-the-Neck Lat Pull-Down
Cable Lat Pull-Down
Band Lat Pull-Down
You can choose any way by selecting the right instrument/equipment to do Chest press that is comfortable, convenient, and affordable.
A) DIY Fitness Pulley Cable System (without LAT ROD) $45.01$65.23-31%
LAT ROD $10.00$14.28-30% TO $21.06$30.08-30%
B) Lat pull down with Resistance Band
C) Lat pull down with Wall Mounted Horizontal Bars With Wide Anti-slip Pad $14.22$17.78-20%
D) Lat pull down with 2023 New Anti Drop Indoor Horizontal Bar Home No Punching Wall $51.60$60.00-14%
E) Lat pull down with Pull Up Station Power Tower Multifunction $49.77$70.10-29%
F) Lat pull down with No Drilling Horizontal Bar Home Gym Chin-up $69.54$86.93-20%
Here's a small TIP for your convenience: If you use this useful equipment with any (A,B,C,D) OPTIONS, you'll find it ALMOST much easier to perform this exercise.
for this purpose we have this option for you !
" Pull Up Resistance Band Set Resistance Strap for Pull Up Assist for Men Women $0.99$38.15-97% "
Pull Up Resistance Bands Set Resistance Strap for Pull Up Assist for Men Women $0.99$38.15-97%
Department Name Unisex
Origin Mainland China
Report Item
【Size】--
【Professional Quality Odourless & Strong】-
【Quick & Simple to Use】--
【Double D-ring Strap Firmly Secure & Easy To Adjust】--
【Upgraded Feet/Knee Rest】--
The pull up assistance band system is designed to help those who can't complete pull-ups independently to gradually increase upper body and back strength until he can complete pull-ups on his own.
They’re designed for a variety of exercises and movements and will make for a great addition to your own gym, health club, physical therapy clinic, or personal collection of fitness equipment.
This system will quickly become an indispensable part of your life, helping you reach your fitness, strength, and weight loss goals much faster. Help you maintain your ideal weight and strength over time.
These heavy duty resistance loop bands are also extremely versatile, and can be used in other ways including stretching, powerlifting and mobility training
LAT PULL DOWN EXCERSIZE with out Machine
Method:
Grip the Bar: Stand facing the wall-mounted horizontal bars. Reach up and grab the bar with an overhand grip (palms facing away from you) slightly wider than shoulder-width apart. Your arms should be fully extended, and your feet can either be flat on the ground or slightly lifted off the ground, depending on your preference.
Position Yourself: Lean back slightly, keeping your body in a straight line from head to heels. This starting position resembles the top of a pull-up.
Pulling Motion: Pull your chest towards the bar by engaging your latissimus dorsi muscles. Focus on bringing your elbows down and back, aiming to bring the bar towards your chest or upper abdomen.
Squeeze and Hold: When your chest reaches the bar, pause for a moment and squeeze your shoulder blades together to maximize the contraction in your back muscles.
Lowering Phase: Slowly extend your arms to return to the starting position, maintaining control throughout the movement. Keep tension in your lats as you lower yourself down.
Repeat: Complete the desired number of repetitions, maintaining proper form and control throughout each repetition.
Sets and Reps:
For beginners, start with 2-3 sets of 8-10 repetitions.
For intermediate to advanced individuals, aim for 3-4 sets of 10-12 repetitions.
Rest for about 60-90 seconds between sets.
Technique Tips:
Keep your core engaged and your body in a straight line throughout the exercise.
Avoid swinging or using momentum to complete the movement; focus on controlled and deliberate motions.
Maintain tension in your lats throughout the entire range of motion.
Breathe steadily throughout the exercise, inhaling as you lower yourself down and exhaling as you pull yourself up.
Progression:
As you become stronger, you can increase the difficulty of the exercise by adding weight with a weight belt or by using resistance bands for assistance or resistance.
You can also vary your grip width or hand position (e.g., wide grip, narrow grip, or neutral grip) to target different muscles in your back and arms.
Safety Precautions:
Ensure that the wall-mounted horizontal bars are securely installed and can support your body weight.
If you experience any pain or discomfort during the exercise, stop immediately and reassess your form or consult with a fitness professional.
DIY Fitness Pulley Cable System (without LATROD) $45.01$65.23-31%
DIY Fitness Pulley Cable System (without LATROD) $45.01$65.23-31%
Model Number Q031
Four different styles of pull-down sets to choose from, which can effectively exercise muscles
The pulley system is equipped with 2 pulleys, 3 cables, and other pulley system fitness accessories. You can freely choose to perform various functional exercises according to your own needs, such as biceps curling, triceps pulling down, shoulders, arms, legs, etc.
29/39/48 Inch LAT Pulldown Bar Attachments For Cable Machine $10.00$14.28-30% TO $21.06$30.08-30%
29/39/48 Inch LAT Pulldown Bar Attachments For Cable Machine $10.00$14.28-30% TO $21.06$30.08-30%
BEARING WEIGHT: The bar can bear 440 LB more.
GOOD MATERIAL: Use good quality steel to make the bar. The thickness of this press down bar is 3mm.And others is about 1.5mm or 2mm.Not strong as our fitness bars.
ADVANTAGE: This handgrip of the pulldown bar will not fall off due to sweat in Summer, since the surface is matte which can anti-skid.
WIDELY USES: You can attach the wide LAT bar to your DIY home gyms, Smith machine etc.Our Lat bar is made special for commercial gym.The quality is very good.
LAT PULL DOWN WITH MACHINE
Method:
Sit on the lat pull-down machine and adjust the knee pad so that it firmly fits over your thighs.
Grip the bar with an overhand grip, slightly wider than shoulder-width apart. Your palms should face away from you.
Sit down with your thighs secured under the pad and your feet flat on the floor.
Keep your chest up, shoulders down and back, and maintain a slight arch in your lower back.
Pull the bar down towards your chest by engaging your lats and squeezing your shoulder blades together.
Pause briefly when the bar is near your chest, then slowly extend your arms back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions.
Sets and Reps:
Beginners: Start with 2-3 sets of 8-12 repetitions. Focus on mastering the form before increasing the weight.
Intermediate to Advanced: Aim for 3-4 sets of 8-12 repetitions or adjust based on your specific training goals.
Heavy Strength Focus: Perform fewer reps (4-6) with heavier weight for 3-5 sets.
Endurance Focus: Increase the number of reps (15-20) with lighter weight for 2-3 sets.
Tips:
Avoid using momentum to pull the bar down. Control the movement throughout.
Focus on squeezing your back muscles at the bottom of the movement to maximize engagement.
Exhale as you pull the bar down and inhale as you release it back up.
Maintain a neutral spine throughout the exercise to prevent injury.
Remember to always warm up before starting your workout, and if you're new to strength training or unsure about proper form, it's a good idea to consult with a fitness professional or personal trainer.
Please Note: "In your budget, you must include (1) a LAT ROD and (2) Free Weights separately to buy a DIY Fitness Pulley Cable System."
LAT Pull down with Resistance Band
LAT Pull down with Resistance Band
Method:
Setup:
Attach the resistance band to a high anchor point, such as a sturdy overhead bar or door frame.
Sit on the floor or kneel, facing the anchor point.
Grab the ends of the resistance band with each hand, palms facing forward.
Adjust your grip so that your hands are wider than shoulder-width apart.
Execution:
Begin with your arms fully extended overhead, elbows slightly bent, and palms facing forward.
Pull the ends of the resistance band downward toward your chest by driving your elbows down and back.
Squeeze your shoulder blades together as you pull, focusing on engaging the muscles of your upper back.
Keep your chest lifted and your back straight throughout the movement.
Once your hands are close to your chest, pause briefly, feeling the contraction in your back muscles.
Slowly return to the starting position by allowing your arms to straighten fully, maintaining tension in the resistance band.
Repeat:
Complete the desired number of repetitions with proper form.
Sets and Reps:
Here are some general guidelines for sets and reps:
Beginners: Start with 2-3 sets of 10-12 repetitions, using a resistance band with light to moderate tension.
Intermediate/Advanced: Aim for 3-4 sets of 8-10 repetitions, using a resistance band with enough tension to challenge your muscles without sacrificing form.
Muscle Endurance: For endurance-focused workouts, you can increase the number of repetitions to 12-15 per set, with a lighter resistance band.
As you become more experienced and stronger, you can increase the resistance of the band to continue challenging your muscles. Always choose a resistance level that allows you to perform the exercise with proper form while still providing a challenge.
Next Exercise;
(A) Rowing with Resistance Band
(A) Rowing with Resistance Band
(B) Rowing with DIY Fitness Pulley Cable System
Next Exercise;
A) Dumbell Back with Resistance Band
A) Dumbell Back with Resistance Band
B) Dumbell Back with Dumbell
Dumbell Back with Resistance Band
Dumbell Back with Resistance Band
Method:
Setup:
Stand on the center of the resistance band with your feet shoulder-width apart.
Hold one end of the resistance band in each hand, and position your hands so that they're in line with your shoulders.
Step back to create tension in the resistance band, ensuring it's securely anchored under your feet.
Hinge forward at the hips, keeping your back straight, and let your arms hang down toward the floor. Your torso should be close to parallel with the ground.
Execution:
With your palms facing each other, pull the handles of the resistance band upward toward your torso, leading with your elbows.
Squeeze your shoulder blades together as you row the resistance band toward your hips.
Keep your chest lifted and your back straight throughout the movement.
Pause briefly at the top of the movement, feeling the contraction in your back muscles.
Slowly lower the handles back down to the starting position in a controlled manner.
Repeat:
Complete the desired number of repetitions with proper form.
Sets and Reps:
Here are some general guidelines for sets and reps:
Beginners: Start with 2-3 sets of 10-12 repetitions, using a resistance band with light to moderate tension.
Intermediate/Advanced: Aim for 3-4 sets of 8-10 repetitions, using a resistance band with enough tension to challenge your muscles without sacrificing form.
Muscle Endurance: For endurance-focused workouts, you can increase the number of repetitions to 12-15 per set, with a lighter resistance band.
As you progress, you can adjust the tension of the resistance band by stepping farther away from the anchor point or using a band with more resistance. Always choose a resistance level that allows you to perform the exercise with proper form while still providing a challenge.
Dumbell Back Exercise with Dumbell
Method:
Setup:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Hinge forward at the hips to bring your torso close to parallel with the ground. Keep your back straight and your core engaged.
Let your arms hang straight down toward the floor, palms facing each other. This is the starting position.
Execution:
With a neutral spine, pull the dumbbells upward toward your torso, leading with your elbows.
Keep your elbows close to your body as you row the dumbbells toward your hips.
Squeeze your shoulder blades together at the top of the movement to fully engage the back muscles.
Keep your chest lifted throughout the movement and avoid rounding your back.
Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position in a controlled manner.
Repeat:
Complete the desired number of repetitions with proper form.
Sets and Reps:
Here are some general guidelines for sets and reps:
Beginners: Start with 2-3 sets of 10-12 repetitions, using a lighter weight dumbbell to focus on proper form and technique.
Intermediate/Advanced: Aim for 3-4 sets of 8-10 repetitions, using a weight that challenges your muscles but still allows you to maintain proper form.
Muscle Endurance: For endurance-focused workouts, you can increase the number of repetitions to 12-15 per set, with a lighter weight dumbbell.
As you progress, you can increase the weight of the dumbbells to continue challenging your muscles. Always choose a weight that allows you to perform the exercise with proper form while still providing a challenge.
Rowing with Resistence Band
Rowing with Resistence Band
Method:
Setup:
Secure one end of the resistance band to a sturdy anchor point, such as a door handle, or wrap it around a stationary object.
Stand facing the anchor point and hold the other end of the resistance band in each hand.
Take a few steps back to create tension in the band, ensuring it's taut but not overly stretched.
Position your feet shoulder-width apart, knees slightly bent, and engage your core muscles.
Execution:
Begin with your arms fully extended in front of you, palms facing each other, and elbows slightly bent.
Pull the handles of the resistance band towards your torso, leading with your elbows and squeezing your shoulder blades together.
Keep your back straight and avoid arching or rounding your spine.
As you pull the handles towards your body, exhale and focus on contracting the muscles of your upper back.
Pause briefly at the fully contracted position, feeling the squeeze in your back muscles.
Slowly return to the starting position, straightening your arms and maintaining tension in the resistance band.
Control the movement throughout the entire range of motion, avoiding any jerky or rapid movements.
Repeat:
Complete the desired number of repetitions with proper form.
Sets and Reps:
Here are some general guidelines for sets and reps:
Beginners: Start with 2-3 sets of 10-12 repetitions, using a lighter resistance band to focus on proper form and technique.
Intermediate/Advanced: Aim for 3-4 sets of 8-10 repetitions, using a resistance band with enough tension to challenge your muscles without sacrificing form.
Muscle Endurance: For endurance-focused workouts, you can increase the number of repetitions to 12-15 per set, with a lighter resistance band.
As you progress, you can increase the resistance by using a thicker or shorter band, or by adjusting your distance from the anchor point to increase tension. Always choose a resistance level that allows you to maintain proper form throughout the exercise.
Demo traning pictures have taken to show you merely as a guide for the bench press on a random bench. Further Taining Guidance just visit https://www.youtube.com/@iamhfu OR ANY YOUTUBE CHANNEL.
DAY 4: SHOULDER
You can choose any way by selecting the right instrument/equipment for shoulder workout that is comfortable, convenient, and affordable.
A) Front Shoulder Press with Resistance Band
B) Front Shoulder Press with Barbell
Next Excersize
A) Dumble Front Raise with Resistance Band
A) Dumble Front Raise with dumble
Next Excersize
A) Rare Delt Soulder with Resistance Band
B) Rare Delt Soulder with Dumbell
Next Excersize
Face Pull for Rare Delt Shoulder with Resistance Band
Next Excersize
A) Back Shoulder with Barbell
Next Excersize
A) Traps Workout with Barbell
B) Traps Workout with Resistance Band
Next Excersize
A) Side Shoulder with Resistance Band
B) Side Shoulder with Dumbell
(A) FRONT SHOULDER
Front Shoulder Press with Resistance Band
Method:
Setup:
Stand on the center of the resistance band with your feet shoulder-width apart.
Grasp the handles of the resistance band with an overhand grip (palms facing forward) and bring them up to shoulder height. The band should be under slight tension.
Ensure your core is engaged, and your back is straight.
Execution:
Press the handles upward until your arms are fully extended overhead, keeping your wrists straight.
Exhale as you press the handles upward.
Keep your elbows slightly in front of the band throughout the movement.
Pause briefly at the top of the movement, then slowly lower the handles back down to shoulder height in a controlled manner while inhaling.
Repeat:
Complete the desired number of repetitions with proper form.
Sets and Reps:
Similar to using a barbell, the number of sets and repetitions can vary based on your fitness level and goals:
Beginners: Start with 2-3 sets of 10-12 repetitions, focusing on maintaining proper form throughout the exercise.
Intermediate/Advanced: Aim for 3-4 sets of 8-10 repetitions, using a resistance band with enough tension to challenge your muscles without sacrificing form.
Muscle Endurance: For endurance-focused workouts, you can increase the number of repetitions to 12-15 per set, with a lighter resistance band.
As with any exercise, it's essential to choose a resistance level that allows you to perform the exercise with proper form while still providing a challenge. You can adjust the resistance by using a band with more or less tension or by changing the distance between your hands on the band.
Front Shoulder Press with Barbell
Front Shoulder Press with Barbell
Method:
Setup:
Stand with your feet shoulder-width apart, with the barbell resting on the front of your shoulders. Your palms should be facing forward, slightly wider than shoulder-width apart.
Ensure your core is engaged, and your chest is up with a slight arch in your lower back.
Elbows should be slightly in front of the barbell, but not excessively.
Execution:
Press the barbell overhead by extending your arms upward, keeping your wrists straight.
As you press the barbell upward, exhale and fully extend your arms without locking your elbows.
Keep your head neutral, and avoid leaning back excessively.
Once the barbell is fully extended overhead, lower it back down in a controlled manner to the starting position.
Repeat:
Complete the desired number of repetitions with proper form.
Sets and Reps:
The number of sets and repetitions can vary depending on your fitness goals, experience level, and the rest of your workout routine. Here are some general guidelines:
Beginners: Start with 2-3 sets of 8-12 repetitions, using a lighter weight to focus on proper form and technique.
Intermediate/Advanced: Aim for 3-5 sets of 6-10 repetitions, using heavier weights to challenge your muscles and promote strength gains.
Muscle Endurance: For endurance-focused workouts, you can increase the number of repetitions to 12-20 per set, with lighter weights.
Remember to choose a weight that allows you to perform the exercise with good form while still challenging your muscles. If you're unsure, start with a lighter weight and gradually increase as you become more comfortable with the movement.
Dumble Front Raise
Dumble Front Raise
Dumble Front Raise with Resistance Band
Dumble Front Raise with Resistance Band
Method:
Begin by standing on the middle of a resistance band with both feet, ensuring the band is securely under your arches.
Hold a dumbbell in each hand, palms facing down, with your arms hanging in front of your thighs.
Keep a slight bend in your elbows throughout the exercise to prevent strain on your joints.
Start with your palms facing down and raise the dumbbells directly in front of you until they reach shoulder level. Keep your arms straight throughout the movement.
Simultaneously, engage the resistance band by pulling it upward with your arms as you raise the dumbbells. This will add resistance to the exercise.
Hold the raised position for a brief moment, then slowly lower the dumbbells and the resistance band back to the starting position with control.
Repeat the movement for the desired number of repetitions.
Reps and Sets:
Aim for 3-4 sets of 10-15 repetitions.
Choose a dumbbell weight and resistance band tension that allows you to perform the exercise with proper form while still feeling challenged.
Rest for 60-90 seconds between sets to allow for adequate recovery.
If you're new to the exercise, start with lighter weights and gradually increase the resistance as you become more comfortable and stronger.
Tips:
Maintain a neutral spine and engage your core muscles throughout the exercise to stabilize your body.
Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
Control the movement both on the way up and on the way down to fully engage the front deltoid muscles and minimize momentum.
Focus on lifting the dumbbells and the resistance band simultaneously, ensuring both are moving in sync.
Avoid swinging or using momentum to lift the weights, as this can decrease the effectiveness of the exercise and increase the risk of injury.
Dumble Front Raise with Dumbell
Dumble Front Raise with Dumbell
Method:
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms hanging down in front of your thighs. Ensure your palms are facing your body.
Keep a slight bend in your elbows throughout the exercise to prevent strain on your joints.
Engage your core muscles to stabilize your torso.
With a controlled motion, lift the dumbbells directly in front of you until they reach shoulder level. Keep your arms straight throughout the movement.
Avoid swinging or using momentum to lift the dumbbells. Focus on using the muscles in your shoulders to perform the movement.
Hold the raised position for a brief moment, then slowly lower the dumbbells back to the starting position with control.
Repeat the movement for the desired number of repetitions.
Reps and Sets:
Aim for 3-4 sets of 10-15 repetitions.
Choose a dumbbell weight that allows you to perform the exercise with proper form while still feeling challenged.
Rest for 60-90 seconds between sets to allow for adequate recovery.
If you're new to the exercise, start with lighter weights and gradually increase the weight as you become more comfortable and stronger.
Tips:
Maintain a neutral spine throughout the exercise.
Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
Control the movement both on the way up and on the way down to fully engage the front deltoid muscles and minimize momentum.
Focus on lifting the dumbbells using the muscles in your shoulders, rather than relying on your arms or back.
Avoid arching your back or leaning backward as you lift the dumbbells.
(B) RARE DELTOIDS SHOULDER
Rare Delt Soulder with Resistance Band
Method:
Securely anchor the resistance band at a low point, such as a doorknob or a low anchor point on a cable machine.
Stand facing away from the anchor point and hold the resistance band in both hands with your palms facing each other.
Take a step forward to create tension in the band. Your arms should be extended in front of you at about shoulder height, with a slight bend in your elbows.
Keeping your arms straight, pull the band outward and backward, away from your body, while squeezing your shoulder blades together.
Focus on using your rear deltoids to initiate and control the movement. Your hands should move outward and upward in a reverse fly motion.
Pause for a moment when your arms are fully extended to the sides, feeling the contraction in your rear deltoids.
Slowly return to the starting position with control, allowing your arms to come back together in front of you.
Reps and Sets:
Aim for 3-4 sets of 10-15 repetitions.
Use a resistance band that provides enough challenge without compromising your form.
Focus on quality over quantity, ensuring each repetition is performed with proper form and control.
Adjust the resistance band tension as needed to maintain the appropriate level of challenge throughout the set.
Tips:
Keep your core engaged and your spine neutral throughout the exercise to stabilize your body.
Avoid using momentum to swing the band, and instead focus on controlled movements.
Maintain a slight bend in your elbows throughout the movement to reduce strain on your joints.
Exhale as you pull the band outward, and inhale as you return to the starting position.
Rear Delt with Dumbell
Rear Delt with Dumbell
Method:
Start by selecting an appropriate pair of dumbbells that you can comfortably lift for the prescribed number of repetitions.
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with an overhand grip (palms facing each other).
Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the ground. Keep your back straight and core engaged throughout the movement.
Allow your arms to hang straight down towards the floor, with a slight bend in your elbows.
Keeping your neck in a neutral position, lift the dumbbells out to the sides in a wide arc until your arms are parallel to the ground. Focus on leading the movement with your elbows and squeezing your shoulder blades together at the top of the motion.
Hold the contraction for a moment to maximize the engagement of your rear deltoids.
Slowly lower the dumbbells back to the starting position with control, resisting the pull of gravity.
Reps and Sets:
Aim for 3-4 sets of 10-15 repetitions.
Choose a weight that allows you to complete the desired number of repetitions with proper form, but still challenges your rear deltoids.
Rest for 60-90 seconds between sets to allow for adequate recovery.
If you're new to the exercise, start with lighter weights and gradually increase the resistance as you become more comfortable and stronger.
Tips:
Focus on maintaining a slight bend in your elbows throughout the movement to reduce strain on your joints.
Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
Engage your core muscles to stabilize your torso and prevent excessive swinging.
Control the movement both on the way up and on the way down to fully engage the rear deltoids and minimize momentum.
Avoid using momentum or jerking movements to lift the weights, as this can increase the risk of injury and decrease the effectiveness of the exercise.
Face Pull for Rare Delt Shoulder with Resistance Band
Method:
Attach a resistance band to a fixed object at about face level. You can use a door anchor, a sturdy pole, or any stable surface.
Grasp the ends of the resistance band with both hands, palms facing downward, and step back to create tension in the band.
Stand with your feet shoulder-width apart and maintain a slight bend in your knees.
Begin with your arms fully extended, pulling the resistance band towards your face by retracting your shoulder blades and pulling your elbows outward and backward.
Focus on pulling the band apart as you bring your hands towards your face, ensuring your elbows stay above your hands throughout the movement.
Pause for a moment at the fully contracted position, then slowly return to the starting position with control, allowing your arms to fully extend.
Reps and Sets:
Aim for 3-4 sets of 10-15 repetitions.
Start with a lighter resistance band to master the form and gradually increase the resistance as you become more comfortable with the exercise.
Focus on maintaining proper form throughout each repetition, with controlled movements and a smooth range of motion.
Tips:
Keep your core engaged throughout the exercise to stabilize your body.
Avoid shrugging your shoulders as you pull the band towards your face.
Focus on squeezing your shoulder blades together at the peak of the movement to fully engage the rear deltoids.
Adjust the distance between yourself and the anchor point to change the tension of the resistance band.
Incorporate face pulls into your shoulder or upper body workout routine for balanced muscle development and shoulder health.
(C) BACK SHOULDER
Back Shoulder with Barbell
Method:
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
Bend your knees slightly and hinge at your hips to lean forward, keeping your back straight and chest up. Your torso should be at about a 45-degree angle to the floor.
Let the barbell hang at arm's length towards the floor, with your arms fully extended.
Pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows, keeping the bar close to your body.
Squeeze your back muscles at the top of the movement, then slowly lower the barbell back to the starting position.
Reps and Sets:
Beginners: Start with 2 sets of 10-12 reps.
Intermediate: Progress to 3 sets of 8-10 reps.
Advanced: Aim for 4 sets of 6-8 reps.
Rest:
Rest for about 60-90 seconds between sets to allow your muscles to recover adequately.
Progression:
Gradually increase the weight of the barbell as you get stronger to continue challenging your back and shoulder muscles and promoting growth.
Form:
Ensure that you maintain proper form throughout the exercise, focusing on pulling with your back muscles rather than using momentum. Keep your core engaged and your back straight to avoid strain.
Back Shoulder with Resistance Band
Method:
Begin by securing the resistance band(s) to a stable anchor point at ground level behind you. Make sure the anchor point is secure and will not move during the exercise.
Stand facing away from the anchor point, with your feet shoulder-width apart and knees slightly bent for stability.
Grasp the ends of the resistance band(s) in each hand, palms facing inward towards your body.
Start with your arms extended straight down towards the ground, with slight tension in the resistance bands.
Keeping your core engaged and back straight, slowly pull your arms upward and outward, bringing your hands towards your shoulders. Your elbows should point out to the sides as you perform this movement.
Squeeze your shoulder blades together at the top of the movement to fully engage your back muscles.
Slowly lower your arms back down to the starting position, maintaining control over the resistance bands.
Repeat the exercise for the desired number of repetitions.
Sets and Reps:
Aim for 3-4 sets of 8-12 repetitions, depending on your fitness level and goals.
Adjust the resistance band tension to ensure that the exercise is challenging but allows you to maintain proper form.
Tips:
Focus on contracting your back muscles throughout the movement to maximize effectiveness.
Keep your movements slow and controlled to fully engage the muscles and minimize the risk of injury.
Maintain a stable stance with your feet shoulder-width apart to ensure proper balance and stability.
Exhale as you pull the resistance bands towards your shoulders and inhale as you return to the starting position.
(D) TRAPS
Traps Workout with Barbell
Traps Workout with Barbell
Method:
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down) and hands slightly closer than shoulder-width apart.
Let the barbell hang in front of your thighs with your arms fully extended.
Keeping your back straight and core engaged, exhale and lift the barbell up towards your chin by bending your elbows and raising your shoulders.
Pause for a moment at the top of the movement, then lower the barbell back down slowly to the starting position.
Reps and Sets:
Beginners: Start with 2-3 sets of 10-12 reps.
Intermediate: Progress to 3-4 sets of 12-15 reps.
Advanced: Aim for 4 sets of 15-20 reps.
Traps Workout with Resistance Band
Method:
Attach a resistance band to a stable anchor at shoulder height.
Stand facing the anchor point, grab the ends of the resistance band with both hands, and step back to create tension in the band.
Keep your elbows slightly bent and pull the band towards your face by retracting your shoulder blades.
Squeeze your shoulder blades together at the end of the movement, then return to the starting position with control.
Reps and Sets:
Beginners: Start with 2-3 sets of 12-15 reps.
Intermediate: Progress to 3-4 sets of 15-20 reps.
Advanced: Aim for 4 sets of 20-25 reps.
(E) SIDE SHOULDER
Side Shoulder with Resistance Band
Method:
Stand with your feet shoulder-width apart, and place one end of the resistance band under your right foot. Hold the other end of the band with your right hand.
Keep your arm straight and your palm facing your thigh. The band should be slightly tense but not overly stretched at the starting position.
Slowly raise your right arm out to the side until it's parallel to the floor. Keep your elbow slightly bent throughout the movement.
Pause briefly at the top, then lower your arm back down slowly to the starting position.
Repeat the same movement for the desired number of reps on the right side, then switch to the left side.
Reps and Sets:
Beginners: Start with 2-3 sets of 10-12 reps per side.
Intermediate: Progress to 3-4 sets of 12-15 reps per side.
Advanced: Aim for 4 sets of 15-20 reps per side.
Tips:
Maintain proper posture throughout the exercise, with your core engaged and shoulders relaxed.
Focus on controlled movements, especially during the lowering phase to engage the muscles effectively.
Adjust the tension of the resistance band according to your strength level. A band with moderate resistance is usually suitable for this exercise.
Avoid using momentum to lift the arm; instead, rely on the shoulder muscles to perform the movement.
Take a short rest (about 60-90 seconds) between sets to allow for recovery.
Side Shoulder with Dumbell
Method:
Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides. Your palms should be facing your thighs, and your elbows should have a slight bend.
Keep your core engaged and maintain a straight back throughout the exercise.
Slowly lift both dumbbells out to the sides until your arms are parallel to the floor. Keep your elbows slightly bent and avoid swinging the weights.
Hold the top position briefly to feel the contraction in your side shoulders.
Lower the dumbbells back down to the starting position in a controlled manner.
Reps and Sets:
Beginners: Start with 2-3 sets of 10-12 reps.
Intermediate: Progress to 3-4 sets of 12-15 reps.
Advanced: Aim for 4 sets of 15-20 reps.
Tips:
Use a weight that challenges you without compromising your form. Start with lighter weights if you're new to the exercise.
Focus on lifting the dumbbells using your side shoulder muscles rather than your arms or momentum.
Keep your shoulders relaxed and avoid shrugging them up towards your ears during the movement.
Maintain a slight bend in your elbows throughout the exercise to reduce stress on the joints.
Take a short rest (about 60-90 seconds) between sets to allow for muscle recovery.
Demo traning pictures have taken to show you merely as a guide for the bench press on a random bench. Further Taining Guidance just visit https://www.youtube.com/@iamhfu OR ANY YOUTUBE CHANNEL.
PLAN B
This Home Gym PLAN B is suitable for:
For those whose budget is slightly higher and who prefer a tension-free complete package that suits them, and for those facing problems in joining or continuing the gym, here is the deal!
So, we have two options for now!
A) Smith Comprehensive Training Device $196.10
B) Smith gantry $2,481.40
(A) Smith Gantry $2,481.40
Product Information
Product name: Smith Gantry.
Load bearing range: 900kg.
Covers an area of about 3.4 square meters.
Applicable crowd: strength type population.
Product net weight: 380kg.
Outside diameter size: width 200 / length 170 / high 225cm.
Inner diameter size: width 110 / length 130 / high 210cm
You can perform nearly all major exercises using this machine, except for exercises that require a barbell rod, weight, and dumbbell as mentioned in the bracket. After buying this machine, you'll only need to buy a barbell rod, weight, and dumbbell, which combined can make up your complete workout package.
CHEST
(A) FLAT CHEST PRESS (B) INCLINE BENCH PRESS (C) FLYING D) BIRD CHEST
"You will have to buy Bench seperately"
NEXT EXERCISE;
TRICEPS
A) TRICEPS PUSH DOWN B) TRICEPS EXTENSION (DUMBELL AND WEIGHT) C) FRENCH PRESS (BARBELL AND WEIGHT) D) OVERHEAD TRICEPS (BARBELL AND WEIGHT)
NEXT EXERCISE;
BICEPS
A) BICEPS CURLS WITH DUMBELL ( DUMBELL AND WEIGHT) B) CONCENTRATION CURL WITH DUMBELL( DUMBELL AND WEIGHT) C) PRECHURE CURL ( BARBELL, WEIGHT & PREACHER CURL PAD)
"PREACHER CURL PAD MAY BE AN EXPENSIVE SOLUTION, SO MY PERSONAL OPINION WOULD BE TO CONSIDER OPTING FOR ARM BLASTER, WHICH MIGHT ALSO SERVE AS AN ALTERNATIVE. BICEPS CURL BY USING DUMBELL OR BARBELL WITH ADJUSTABLE WEIGHTLIFTING BICEPS TRAINING BOARD ARM BLASTER $25.26$50.53-50% ".
NEXT EXERCISE;
FOREARMS
A) HAND GRIP EXCERCISER TRAINER $26.64$28.27-5% B) 30-50 KG HAND GRIP ARM TRAINER $10.26$14.66-30% C) FOREARM WITH BARBELL
WINGS
A) WIDE-GRIP LAT PULL-DOWN B) CLOSE-GRIP LAT PULL-DOWN C) REVERSE-GRIP LAT PULL-DOWN D) BEHIND-THE-NECK LAT PULL-DOWN E) CABLE LAT PULL-DOWN F) BAND LAT PULL-DOWN G) SEATED ROWING H) T BAR( BARBELL AND WEIGHT) I) DUMBELL BACK (DUMBELL AND WEIGHT)
NEXT EXCESIZE;
SHOULDER
A) FRONT SHOULDER PRESS WITH BARBELL( BARBELL AND WEIGHT) B) DUMBLE FRONT RAISE WITH DUMBLE (DUMBELL AND WEIGHT) C) RARE DELT SOULDER WITH DUMBELL (DUMBELL AND WEIGHT) D) FACE PULL FOR RARE E) BACK SHOULDER WITH BARBELL (BARBELL AND WEIGHT) F) TRAPS WORKOUT WITH BARBELL ( BARBELL AND WEIGHT) G) SIDE SHOULDER WITH DUMBELL (DUMBELL AND WEIGHT)
LEGS
A) SQUAD B) BARBELL LIFTING
(B) Smith Comprehensive Training Device $196.10
Material Metal
Origin Mainland China
material High-quality thick steel
weight capacity 700kg
weight 130
Area 2.05㎡
Payment Terms Credit Card / Bank Card / Paypal
Delivery time 2-7 Days if in stock
You can perform nearly all major exercises using this machine, except for exercises that require a barbell rod, weight, and dumbbell as mentioned in the bracket. After buying this machine, you'll only need to buy a barbell rod, weight, and dumbbell, which combined can make up your complete workout package.
CHEST
(A) FLAT CHEST PRESS (B) INCLINE BENCH PRESS (C) FLYING D) BIRD CHEST
NEXT EXERCISE; "You will have to buy Bench seperately"
TRICEPS
A) TRICEPS PUSH DOWN B) TRICEPS EXTENSION (DUMBELL AND WEIGHT) C) FRENCH PRESS (BARBELL AND WEIGHT) D) OVERHEAD TRICEPS (BARBELL AND WEIGHT)
NEXT EXERCISE;
BICEPS
A) BICEPS CURLS WITH DUMBELL ( DUMBELL AND WEIGHT) B) CONCENTRATION CURL WITH DUMBELL( DUMBELL AND WEIGHT) C) PRECHURE CURL ( BARBELL, WEIGHT & PREACHER CURL PAD)
"PREACHER CURL PAD MAY BE AN EXPENSIVE SOLUTION, SO MY PERSONAL OPINION WOULD BE TO CONSIDER OPTING FOR ARM BLASTER, WHICH MIGHT ALSO SERVE AS AN ALTERNATIVE. BICEPS CURL BY USING DUMBELL OR BARBELL WITH ADJUSTABLE WEIGHTLIFTING BICEPS TRAINING BOARD ARM BLASTER $25.26$50.53-50% ".
NEXT EXERCISE;
FOREARMS
A) HAND GRIP EXCERCISER TRAINER $26.64$28.27-5% B) 30-50 KG HAND GRIP ARM TRAINER $10.26$14.66-30% C) FOREARM WITH BARBELL
WINGS
A) WIDE-GRIP LAT PULL-DOWN B) CLOSE-GRIP LAT PULL-DOWN C) REVERSE-GRIP LAT PULL-DOWN D) BEHIND-THE-NECK LAT PULL-DOWN E) CABLE LAT PULL-DOWN F) BAND LAT PULL-DOWN G) SEATED ROWING H) T BAR( BARBELL AND WEIGHT) I) DUMBELL BACK (DUMBELL AND WEIGHT)
NEXT EXCESIZE;
SHOULDER
A) FRONT SHOULDER PRESS WITH BARBELL( BARBELL AND WEIGHT) B) DUMBLE FRONT RAISE WITH DUMBLE (DUMBELL AND WEIGHT) C) RARE DELT SOULDER WITH DUMBELL (DUMBELL AND WEIGHT) D) FACE PULL FOR RARE E) BACK SHOULDER WITH BARBELL (BARBELL AND WEIGHT) F) TRAPS WORKOUT WITH BARBELL ( BARBELL AND WEIGHT) G) SIDE SHOULDER WITH DUMBELL (DUMBELL AND WEIGHT)
LEGS
A) SQUAD B) BARBELL LIFTING
Here is the session exclusively for all the problems you may face while continuing or starting a fitness plan, or if you want further improvements. Here are the solutions for you. Let's get started!"
Tip #1
(A) " If you want not only physical fitness but also overall internal health while engaging in bodybuilding or any Sports Fitness Plan, You can use these products before or after your workout. It remains quite effective in improving blood circulation during your workout ,acupressure, improved sleep, pain relief, massage to promote relaxation and potentially alleviate muscle tension.and aid in fast recovery naturally in both bodybuilding or any Sports Fitness Plan and overall internal health. Nutrients will work better if you use these products.
(B) If you are facing internal body problems due to illness, you can use this natural way of treatment alongside your allopathic or herbal treatment to potentially accelerate the healing and recovery process
Let's discuss this in detail, if you are intrested than goto Menu Bar or Click The Button below
Tip #2 If you are dealing with mental health issues such as anxiety, depression, bipolar disorder, or phobias, and face challenges in continuing your fitness program, you can use either of these formulas.
Let's discuss this in detail, if you are intrested than goto Menu Bar or Click The Button below
Tip #3 If you're feeling confused about continuing or starting a fitness program, I can offer you some helpful suggestions. In my opinion, until the age of 18, 22, or even 24, your bones are still growing, and your body is developing. During this time period, you should try to avoid activities that could harm or disturb this process. For example, refrain from engaging in any unhealthy activities such as negative addictions (drugs, illegal sexual activity, etc.) or sports that involve heavy weightlifting, especially with a focus on shoulder workouts. In this case, before the age of 22 or 24, you should choose sports that support the growth and development of your bones and positively contribute to completing the natural process, such as taekwondo, kung fu, judo, karate, kickboxing, wing chun, gymnasium workouts, swimming, football, or cricket.
If you are 22 or 24 years old and are concerned about your height, and you want to join or continue a bodybuilding or weightlifting program, you can follow these suggestions:
Let's discuss this in detail, if you are intrested than goto Menu Bar or Click The Button below
For more information and detail about workout please click below:
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PRODUCT SELL POINTS
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HFU
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