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Give your muscles time to recover to boost growth and development.
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Stomach and thigh workouts strengthen your core while strong arms help you perform other workouts. An effective muscle-building workout consist of lifting heavy weights that offer enough resistance to boost muscle growth. The major thigh muscles are the hamstrings and quadriceps, while the rectus abdominis, transversus abdominis and obliques make up your stomach muscles -- and the upper arm muscles consist of biceps and triceps. By targeting the major muscle groups in your thighs, arms and stomach, you can build strength and your core.
Squats Equal Bigger Legs
Squats are a compound exercise that target your quadriceps and develop your hamstrings. Position a barbell on a weight rack at your upper-chest level. Grab the barbell with a wide grip and hold the barbell on the back of your shoulders, just below your neck. Engage your abdominal muscles and dismount the barbell from the rack with your feet shoulder-width apart. Bend your knees and hips simultaneously while maintaining a straight back. Lower yourself until your thighs are about parallel to the floor then return to the starting position. Perform eight to 10 repetitions in two or three sets.
An Ab Workout with a Twist
The twisting motion of this exercise allows you to strengthen both your obliques and rectus abdominis muscles. Lie supine on an exercise bench and bend your knees and hips. Hold a weight plate to your upper chest with both hands. Lift your upper torso from the bench without raising your lower back. Twist your body to the right from the waist as you raise your torso. Repeat the same on your left side and do 15 to 20 repetitions on both sides in five sets.
Big Big Biceps
David Sandler, the author of вЂњFundamental Weight TrainingвЂќ recommends dumbbell curls as one the exercises to develop biceps. Stand upright, with a dumbbell in each hand and your arms extended to your sides. Keep your feet hip-width apart and tighten your abdominal muscles. With your inner-hand facing your sides, raise one arm and rotate your forearm until your inner fist is aligned to your shoulder. Return your arm to the starting position and repeat the same with your other arm. Sandler recommends two sets of 12 repetitions with a 60-second break between sets. Other effective bicep workouts include hammer curls and the straight bar curl.
Transform Your Triceps
The triceps are the large muscles on the back of your upper arms. Sandler recommends cable pushdowns to tone your triceps. Face the cable machine and grab hold of the handle at your upper-chest level with an overhand grip. Contract your abs, keep your elbows to your sides and extend your arms downward. Return to the starting position and perform eight repetitions in two sets with a 60-second break between sets.