A Beginners Guide To Bodybuilding

Legs workout  

Leg Press

This movement works the quads, hamstrings, and glutes. The leg

press allows you to work your legs hard without putting extra stress

on your back.

Sit in the leg press machine with your back on the angled seat and

your feet on the footplate about shoulder width apart with your toes

pointed forward or just slightly out to the sides. Straighten your legs

and release the bars at the sides of the machine. There is usually a

handle on each side for you to hold on to and stabilize yourself.

Bend your legs and slowly lower the weight until your knees are at a

90-degree angle. Straighten your legs and lift the weight back up to

the starting position.

Lying Leg Curls

This movement isolates the hamstrings. This exercise is good for

developing muscle detail in the backs of your legs.

Lie face down on the padded bench with your knees just over the

edge of the bench. Hook your feet beneath the roller pads and grasp

the handles at the sides of the machine for support.

Curl your legs and lift the weight up. Pause at the top for a second or

two to enhance the peak contraction in the hamstrings, then lower the

weight slowly to the starting position.

Leg Extension

This movement isolates the quadriceps. This exercise is good for

developing muscle detail between the individual segments of your

quadriceps muscles.

Sit on the leg extension machine (adjust the seat according to your

body). Hook your feet beneath the roller pads and grasp the handles

at the sides of the machine for support.

Straighten your legs and lift the weight up. Pause at the top for a

second or two to enhance the peak contraction in the quads, then

lower the weight slowly to the starting position.

Standing Calf Raise

This is a basic calf movement that works the gastrocnemius muscles.

Position yourself on a standing calf raise machine. Space your feet a

bit closer then shoulder width apart. Keep your knees straight. Stand

up on your tippy toes and hold this position for a second to enhance

the peak contraction in the calfs, then lower your heels as far down

as you can getting a good stretch throughout the calfs.

                        Abs workout

Abdominal Crunches

This basic abdominal exercise isolates the upper half of the fontal

abdominal wall.

Lie on your back on the floor. Your feet should be flat on the floor

shoulder width apart with your knees bent at a 90-degree angle.

Place your hands behind your head for support.

Without pulling on your neck, slowly lift your shoulders off the floor

using your abdominal strength. Breath out as you contract your abs.

Hold this position for a couple of seconds to maximize the peak

contraction in the abs. Then slowly lower yourself to the starting

position.