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Exercise Design For Major Muscle Groups
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Exercise Design For Major Muscle Groups

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  • 1. Exercise Design For Major Muscle Groups By Josie Farah
  • 2.
    • People choose to begin a strength training program for a variety of reasons. These include:
    • * to develop muscular strength or endurance
    • * to develop power
    • * to lose some weight
    • * to get some muscle definition
  • 3.
    • Some people want upper body strength, others seek lower body strength and some simply want a ‘ six pack of abs’ . Strength training programs can be customized to the specific needs of the individual. It is therefore helpful to know what exercises are available for which specific body parts and how those exercises are performed on machines and with free weights. Gym will offer assistance in this matter – providing information, programs and supervision. Books, videos and magazines are also available.
  • 4.
    • Some of the possible exercises for working out the major muscle groups in the body include the following:
    • - chest : flat dumb-bell press, machine press, push ups
    • - biceps: seated biceps curl, curl with a twist, barbell curls.
    • - triceps: lying dumb – bell extension, seated one arm triceps overhead extension.
    • - shoulder: lateral shoulder raises, chin ups
    • - back: upright row, seated pully row
    • - abdominals: knee raised crunches, side crunches
    • - quadriceps: variety of squats
    • - ham strings: hamstring curl machine, leg curls
  • 5.
    • For the Chest:
    • - A Push Up
  • 6.
    • For the biceps:
    • - A Seated Bicep Curl
  • 7.
    • For the triceps:
    • - dumb bell extension
  • 8.
    • For the shoulder:
    • - lateral shoulder raises
  • 9.
    • For the back:
    • - upright row
  • 10.
    • For the abdominals:
    • - Sit up
  • 11.
    • For the : quadriceps
    • - squat
  • 12.
    • For the hamstrings:
    • - leg curl
    Start. Finish.
  • 13. Thank You.

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