Push-ups The push-up is a classic bodyweight movement and an integral part of any military and tactical fitness program. Push-ups help build and strengthen the chest, triceps,and shoulders. They also work your upper back and core. Benefits Strengthens the shoulders, triceps, chest and core Increases core strength and stabilises the hips Engages the lower body […]
Author: My Central Fitness
Incline Dumbbell Flyes Incline dumbbell flyes build the upper chest for a more aesthetic physique. Lifters can perform this upper body isolation movement with lighter resistances than the incline press and with high reps. When you do these, you can achieve your hypertrophy goals . Benefits Builds and strengthens the pectoral muscles Targets the upper […]
Leg Extensions Leg extensions build and strengthen the quads, the anterior muscles of the upper legs. Lifters typically do 8 to 12 reps as part of leg day or full-body training. Benefits Builds and strengthens the quads Strengthens ligaments and helps prevent injury Complements more advanced leg movements such as squats Leg Extensions Instructions Sit […]
Fats, also known as dietary fats, are a class of food which provides your body with energy and warmth, shields your organs, assists in nutrient absorption, and supports cell growth.
Carbohydrates, also known as carbs, are a main class of food which provides energy. There are two types of carbohydrates – simple and complex.
The single-arm variation of the triceps dumbbell kickback isolates, builds, and strengthens this particular arm muscle.
You can build big and strong biceps with dumbbell bicep curls on arm day. By starting arms straight with a neutral hand position and rotating up as you curl into a supination (palm up) you activate all heads of the bicep.
The cable rope pushdown utilises a different angle to the bar, so you can activate greater muscle contractions in the tricep with lighter resistance
The cable rope hammer curl’s neutral grip engages the forearms and brachialis muscles.
The cable V-bar pushdown is a great alternative for your triceps. The angled bar allows you to lift heavier weights than a straight bar or rope.