Body Building - Exercises

There are a wide array of exercises you can do to keep your body in shape. Many of these do not even require weights, or a gym as you can use your own body weight. Mastering your own body weight is the key to a successful and happy weight training program.

 

Pushup - Target Area - Chest, Triceps, Deltoids, Abs

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In the up position, your hands are placed where they are comfortable for you. Your feet may be together or up to 12 inches apart. Your body forms a generally straight line from your shoulders to your ankles. Your body must move as a unit, maintaining the straight line throughout each repetition. In the down position, you lower your body as a unit until the forearms are at least parallel to the ground. If the forearms do not reach the parallel position or your body does not maintain a straight line, the repetition will not be counted.

 

 

Lunge - Target Area - Quadriceps, Hamstrings, Calves

Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps