GREAT BODY WORKOUTS

5 BEST EXERCISE FOR  FOREARMS Forearms are one of the most underrated muscle groups,and most people overlook training them . If you're someone who prefers wearing t-shirts, your forearms are most exposed than your biceps. Muscle symmetry can add to your body aesthetics and can make your arms look bigger than they are . Training your forearms as accessory muscles isn't enough to add muscle mass. You need to treat them as you would treat them as you would treat any other muscle group. Barbell wrist curl Barbell reverse wrist curls Behind the back cable wrist curls Reverse grip barbell curls Farmer's walk Exercise 1: Barbell wrist curl Barbell wrist curls are one of the most common forearm exercise and yet most people perform them incorrectly.Don't let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with . The barbell wrist curls work the brachioradialis and flexors. The bes

5 BEST EXERCISE FOR CALF A key component to strengthening the muscles in your lower legs is flexibility , which typically gets forgotten . After workouts , it's a good idea to spend a little bit of time stretching out your calf muscles . Askmen explained this can help increasing your range of motion, which will more effectively stimulate your muscle fibers, leading to better results. Its a simple change that might make a huge difference. Now for the exercises. some of these are standards that require a little more explanation ,and some are a bit more unexpected . Whether you're a veteran or a beginner , you can definitely benefit from adding these five calf moves to your fitness regimen. Calf press Standing calf raise Seated calf raise Box jumps Side lunges Exercise 1:Calf press The largest muscle in your lower leg is the gastrocnemius , which runs from your knee all the way to your ankle. This muscle is activated every time you walk or run , but yo

5 BEST ABS WORKOUTS   Plank Side plank Bicycle crunch Reverse crunch Vertical chair knee Exercise 1: Plank The plank is great for working your entire core, and it can stimulate up to 130 percent more ab activity than the crunch . To make it more difficult , widen your feet and reach forward with your hands-that'll give your core an even bigger challenge . When you reach forward try not to tilt from your hips. If reaching forward isn't quite hard enough , or you want to do more oblique work, bring your knees up and toward your elbows. Exercise 2: Side plank The side plank can target each side of your body, allowing you to address weaknesses and correct imbalances. This move hits more than your abs-your abductors, adductors , quads, hamstrings, glutes, upper body, and lower back all get a workout. Your ankle, hip,and shoulder should be in one line, and your chin should remain off your chest. if you need a greater challenge , raise your chest .rais

5 BEST SHOULDER WORKOUTS Dumbbell shoulder press Upright barbell row Seated bent-over rear delt raise  Side lateral raise Standing front barbell raise over head Exercise 1: Dumbbell shoulder press While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support . place the dumbbells upright on top of your things Now raise the dumbbell to shoulder height one at a time using your thighs to help propel them up into position . Make sure to rotate your wrist so that the palms of your hands are facing forward . This is your starting position. Now , exhale and push the dumbbells , upward until they touch at the top . Then , after a brief pause at the top contract position , slowly lower the weight back down to the starting position while inhaling . Exercise 2 : Upright barbell row   Grasp a barbell with an overhand grip that is slightly less than shoulder less than shoulder width. The bar should be resting on the

5 BEST LEGS WORKOUTS Barbell squats Leg extension Leg press Hack squats Seated leg curl Exercise 1:Barbell squats Begin with the barbell supported on top of the traps . The chest should be up and the head facing forward . adopt a hip-width stance with the feet turned out as needed. Descend by flexing the knees, refraining from moving the hips back as much as possi ble . This requires that the knees travel forward. Ensure that they stay align  with the feet. The goal is to keep the torso as upright as possible. Exercise 2: Leg extension For this exercise you will need to use a leg extension machine . First choose your weight and sit on the machine with your legs under the pad and the hands holding the side bars . this will be your stating position. Using your quadriceps, extend your legs to maximum as you exhale . that the rest of the body remains stationary on the seat. pause a second on the contracted position. Exercise 3: Leg press Using a leg press

5 Best exercise for back Pull ups Dead lifts Bent over rows Back extensions Face pulls Exercise 1: Pull ups Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position . As you breath out , pull your torso up until your head is around the level of the pull-up bar. concentrate on using the biceps muscles in order to perform the movement . keep the elbow close to your body. Exercise 2:Dead lifts Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart . bent at the hip to grip the bar at shoulder - width allowing your shoulder blades to protract. Typically , you would use an alternating grip. With your feet and grip set, take a big breath and then lowe