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Flat bench press
Equipment required: barbell or dumbbells, flat bench
Lie on your back on the bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.
Move the weight over chest level.
Bending your elbows down at a 45-degree angle, slowly lower the weight to your chest. Keep the bar approximately in line with your nipples.
Pause for a moment, then press the weight back to the start position.
Complete 3 sets of 8–12 repetitions
Equipment required: barbell or dumbbells, flat bench
Lie on your back on the bench with your knees bent and feet flat on the floor. Grasp the barbell, with your thumb wrapped around the barbell and palms facing toward your feet. Press your arms straight toward the ceiling to lift the weight off the rack.
Move the weight over chest level.
Bending your elbows down at a 45-degree angle, slowly lower the weight to your chest. Keep the bar approximately in line with your nipples.
Pause for a moment, then press the weight back to the start position.
Complete 3 sets of 8–12 repetitions
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Zottman curl exercise
Stand with your feet shoulder-width apart, your arms at your sides, and a dumbbell in each hand.
Keep your elbows close to your body and your palms facing out.
Curl the dumbbells toward your shoulders.
Pause and flip your hands so your palms are facing down (overhand grip), and slowly lower the dumbbells to the starting position. You will feel this in your forearms.
Turn your hands back to a palms-out position (underhand grip) and repeat.
Do 2–3 sets of 10–12 reps.
Stand with your feet shoulder-width apart, your arms at your sides, and a dumbbell in each hand.
Keep your elbows close to your body and your palms facing out.
Curl the dumbbells toward your shoulders.
Pause and flip your hands so your palms are facing down (overhand grip), and slowly lower the dumbbells to the starting position. You will feel this in your forearms.
Turn your hands back to a palms-out position (underhand grip) and repeat.
Do 2–3 sets of 10–12 reps.
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Neck exercise 4: Chin Tuck:
Sit or stand with good posture and bring your chin down towards your chest. Hold for a few seconds, then return to the starting position.
Sit or stand with good posture and bring your chin down towards your chest. Hold for a few seconds, then return to the starting position.
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Neck exercise 2. Neck Tilts:
Sit or stand with good posture, looking straight ahead.
Slowly tilt your head to one side, bringing your ear towards your shoulder (without lifting the shoulder).
Hold for 5-10 seconds, then return to the starting position.
Repeat on the other side and try to bring your ear towards the shoulder again.
Repeat 5-10 times on each side.
Sit or stand with good posture, looking straight ahead.
Slowly tilt your head to one side, bringing your ear towards your shoulder (without lifting the shoulder).
Hold for 5-10 seconds, then return to the starting position.
Repeat on the other side and try to bring your ear towards the shoulder again.
Repeat 5-10 times on each side.
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I’ve been doing bodyweight training at home for six years, but my chest muscles haven’t developed as much as I’d like. Does anyone have any recommendations for good bodyweight exercises to build chest muscles?
Its simple to find beauty in anything
Parkour is a high-energy and exciting sport where you use your body movements to overcome various obstacles. It involves running, jumping, climbing, and acrobatic moves to find the fastest and most efficient route.
This sport not only strengthens your body and improves flexibility but also enhances your control over movements and sharpens your mind. Plus, you can practice it anywhere, from parks to city streets!
If you love adrenaline and physical challenges, parkour is an amazing choice.
This sport not only strengthens your body and improves flexibility but also enhances your control over movements and sharpens your mind. Plus, you can practice it anywhere, from parks to city streets!
If you love adrenaline and physical challenges, parkour is an amazing choice.
Did a light work out with my web3 fitness app.
Let me know if you want to check out the app.
Let me know if you want to check out the app.
This week without exercising has rusted me up! Getting back into it has been tough 🥵🥵🥵 I think I need a cold shower right now!
Regular exercise has been shown to help boost energy levels and enhance your mood. It may also be associated with many other health benefits, including a reduced risk of chronic disease.
don't forget to work at work but you need to remember to be Physically active💪
Just 20 minutes of moderate physical activity (like walking) improves cognitive function, speeds up information processing, and increases stress tolerance.
What happens in the absence of movement:
Blood circulation slows down, reactions are impaired.
Fatigue accumulates faster, performance decreases.
Stress levels increase, negative emotions intensify.
go to sports!
Just 20 minutes of moderate physical activity (like walking) improves cognitive function, speeds up information processing, and increases stress tolerance.
What happens in the absence of movement:
Blood circulation slows down, reactions are impaired.
Fatigue accumulates faster, performance decreases.
Stress levels increase, negative emotions intensify.
go to sports!
A breath control technique aimed at regulating and expanding breath to influence the flow of prana (vital life force) and promote physical, mental, and spiritual well-being.
Use multiple movements to activate and engage muscle fibers in your workouts. Do split exercises when your body is well-established.
Focus on getting stronger. You should make a small improvement each month over the previous month, not stagnate.
Eat a meal of food and carbohydrates after your workout.
Allow at least 48 hours between each workout to work a full muscle group.
Use free weights. Machines are fine, but free weights are the key to success.
Focus on getting stronger. You should make a small improvement each month over the previous month, not stagnate.
Eat a meal of food and carbohydrates after your workout.
Allow at least 48 hours between each workout to work a full muscle group.
Use free weights. Machines are fine, but free weights are the key to success.
