2. FIRST OF ALL: Before you start any of these exercises, you ALWAYS
have to warm-up your body and muscles!
Squats
Squats are when you are standing athletic position, lower your butt until your thighs
are at least parallel to the floor and return to the upright position. This exercise
works out your lower back, quadriceps, hamstrings, and your calves.
-Do’s:
Always, at all times have a spotter. Your spotter should be paying attention at
all times, checking if you’re doing the Squats right.
Always keep your head up, looking forward; also try to keep your spine at a
straight angle.
Do go down low enough so that your thighs break parallel with the floor. If
you are not able to do this, then you work your way to that point.
Always keep your weight balanced so that your feet have equal downward
pressure on heels and toes.
Assume a stance where your feet are about shoulder width apart.
3. -Don’ts:
Never do squats without a spotter, injuries can occur.
Do not have your knees pass your ankles while in the position of squatting.
This will cause a strain on your knees and the exercise isn’t really going to
work for the correct muscles.
NEVER go to the extreme! If you can’t go all the way then you can work to it.
Don’t look in the mirror while doing squats, this might cause you to tilt
forward which will strain your back.
If you’re using a bar (with or without weights) while doing squats, be sure
that when you put it down on the floor, put it in a place where you won’t
step on it and hurt yourself.
Above Left: This is a correct
squat, if needed you can
stretch your arms forward for.
Above Right: If you use
dumbbells, this would be the
correct way to do this exercise.
4. Also if you’re using a bar, make sure to not put it on your neck because this
will strain it.
Bench Press
Doing this exercise will work your anterior deltoid (front side of shoulder),
pectorals major (part of chest and underarm), and your triceps.
-Do’s:
Always have a spotter standing behind the bar at all times. Watching how
you’re doing and helping/fixing your mistakes.
When lying down, you should have your eyes directly under the bar, never to
high, never to low.
Always put the weight you CAN handle.
Always make sure that the clips on each side of the bar are at all times put
on tight while lifting so the weight will not slip off.
Feet must be flat on the ground, your butt and shoulders shall stay in contact
with the bench at all times.
Hands should be spaced out on the bar so that when you perform with the
bar, your arm forms a 90˚ angle.
Make sure you rap your thumb around the bar completely! If this is not done
the bar will fall on your face and/or neck.
5. Keep a log, it will help out.
-Don’ts:
Never do a bench press without a spotter, accidents can and WILL happen.
Do not arch your back when putting the bar back to its starting position; this
puts severe strain on the lower back.
While in position to lift, do not put your feet on the bench. Many people
think this will help and it will be fine. But it won’t, this will cause you to lose
your balance.
Never put TOO much weight to “show off” to your friends, you WILL get hurt.
Don’t expect to have good bench work when you have a lot of other to do
things on your mind. You will not be focused.
Dead lift
Doing dead lifts will work out your lower back, trapezius (upper back and posterior
neck), quadriceps, hamstrings, and your calves.
Left: In this picture you
see a man doing a bench
press in a correct
position. Feet planted on
the floor, buttocks and
shoulders on bench, etc.
6. -Do’s:
When doing a dead lift it is recommended that you use a sturdy weight lifting
belt.
Bend your knees, lower your buttocks, keep your back flat and focus on
something above and in front of you throughout the lift, being well focused.
Stand near the barbell with your feet approximately 10" apart.
When done, return the bar to the floor in a controlled fashion, but not so
slowly that you struggle.
Rap your hand tight on the bar and concentrate on lifting.
Lift slowly, doing so fast may cause for you to lose your balance and drop the
weight.
-Don’ts:
Left: In this picture you
see a man with his
hands wrapped around
the bar concentrating
then doing the dead
lift.
7. Do not do heavy singles!
Don't lean too far back at the top, because doing this will strain muscles than
build them.
Don't round your back. Instead, keep your back flat and your shoulders
tensed throughout.
Don’t drop the weight when done, this can be dangerous.
Don’t pull the weight with bent arms because you could tear your biceps.
Keep your arms straight.
Don’t roll, shrug or pull back your shoulders, this may and probably will cause
injury.
Don’t lift the bar too fast; you’ll strain your muscles if you do this. Also lifting
slower is how your muscles will get stronger.
NEVER overestimate yourself.
Extras;
8. Above: In this picture, there are other examples in which circuit training
can contain. As a matter a fact, circuit training can contain all and any
exercises but must work out different parts of the body at each time of
the station!
