owlofathena
Barabbas
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These are great bodyweight exercises that must be included somewhere in your routine. No exceptions these are a must for both muscle building and burning fat. They are great at both as most bodyweight exercises are a great cardiovascular exercise as well.
Push Up
Push up exercise targets the following muscles pectorals, deltoids, triceps abdominals and serratus anterior. It is one of the best bodyweight exercises to train your muscles to failure and is probably the most common bodyweight exercise used regularly since its very effective at targeting these muscles and is a great cardiovascular exercise. How to do a pushup
Squat
Squat is one of the best exercises to train lower body muscle groups and strengthen core muscles and balance. It is one of the most common lower body exercises because of its great effectiveness to target these muscles. The muscles worked are gluteus maximus, gluteus minimus and gluteus medius. Quadriceps, hamstrings, abductor, hip flexors and calves. Core muscles worked are rectus abdominis, Transverse Abdominal, erector spinae. If you do the back squat or overhead squat you will also work the chest shoulders back and arms muscles as well.
To do a basic squat:
Pull Up
A pull up is an upper body strength exercise that works the back shoulder and arm muscles. Back muscles that are worked are Latissimus dorsi Trapezius Thoracic erector spinae Infraspinatus. It is mainly used to work the back muscles. It also improves grip strength and improves over body strength and fitness level. It is also one of the most difficult exercises to perform. How to do it
Chin Up
Chin-ups are a great lift for your upper back, abs, bicebs, and grip strength. They are a good cardiovascular exercise as well. The primary muscles involved in the chin-up are the biceps brachii, brachialis, brachioradialis, latissimus dorsi, teres major, posterior deltoid and the deep spinal stabilizers, including the transverse abdominis, lumbar multifidus and thoracolumbar fascia. It is one of the best exercises for the biceps. The main benefits of the chin-up are increasing strength and definition of the upper arms, specifically the biceps, the posterior deltoids of the shoulders and the teres major and latissimus dorsi muscles of the back. How to do a chin up
Lunges
Lunges target the following muscles abdominals back muscles gluteal muscles quadriceps hamstrings calves. This resistance exercise is great for its ability to strengthen your back, hips, and legs, while improving mobility and stability. Lunges are ideal for those wishing to get stronger and for current athletes, including runners and cyclists. How to do lunges
Flutter Kicks
Flutter kicks work on the mid and lower abs, glutes, hip flexors, quads, and adductors. As a result, the entire lower body muscles are activated and toned. They burn calories fast, heped you get toned faster and are a great cardiovascular exercise. They also improve endurance, flexibility, strengthen legs and improve back pain. How to do flutter kicks
Burpee
Standard burpee works the muscles in the legs, hips, buttocks, abdomen, arms chest and shoulders. It is one of the best bodyweight cardiovascular exercises as you can burn many calories in a short time at high intensity level. It is a great abs builder too. How to do a burpee
Bicycle crunch
The bicycle crunch is excellent for activating the rectus abdominis, your upper abdominal muscle. It works the abs and obliques muscles. Because you are raising your legs, you also engage the transverse abdominis, which is the deep ab muscle that is hard to target. you will also be toning your thighs as both your hamstrings and quads will be involved with bicycling.
Thanks for Watching! My highest effort thread so far
Push Up
Push up exercise targets the following muscles pectorals, deltoids, triceps abdominals and serratus anterior. It is one of the best bodyweight exercises to train your muscles to failure and is probably the most common bodyweight exercise used regularly since its very effective at targeting these muscles and is a great cardiovascular exercise. How to do a pushup
- Begin in a high plank, hands directly beneath your shoulders, body in one straight line from toes to hips to head.
- Bending the elbows at a 45-degree angle from the ribs, lower your torso toward the ground until your chest and hips nearly touch the ground.
- On an exhale, extend your arms and return to the high plank.
Squat
Squat is one of the best exercises to train lower body muscle groups and strengthen core muscles and balance. It is one of the most common lower body exercises because of its great effectiveness to target these muscles. The muscles worked are gluteus maximus, gluteus minimus and gluteus medius. Quadriceps, hamstrings, abductor, hip flexors and calves. Core muscles worked are rectus abdominis, Transverse Abdominal, erector spinae. If you do the back squat or overhead squat you will also work the chest shoulders back and arms muscles as well.
To do a basic squat:
- Start with your feet slightly wider than hip-width apart.
- Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.
- Lower your hips until your thighs are parallel or almost parallel to the floor.
- You should feel the squat in your thighs and glutes.
- Pause with your knees over, but not beyond, your toes.
- Exhale and push back up to the starting position.
Pull Up
A pull up is an upper body strength exercise that works the back shoulder and arm muscles. Back muscles that are worked are Latissimus dorsi Trapezius Thoracic erector spinae Infraspinatus. It is mainly used to work the back muscles. It also improves grip strength and improves over body strength and fitness level. It is also one of the most difficult exercises to perform. How to do it
- Grab a bar with a grip slightly wider than shoulder-width, with your hands facing away from you.
- Hang all the way down.
- Pull yourself up until your chin is above the bar.
- Slight pause
- Squeeze your shoulder blades while doing the pause
- Lower yourself all the way back down
Chin Up
Chin-ups are a great lift for your upper back, abs, bicebs, and grip strength. They are a good cardiovascular exercise as well. The primary muscles involved in the chin-up are the biceps brachii, brachialis, brachioradialis, latissimus dorsi, teres major, posterior deltoid and the deep spinal stabilizers, including the transverse abdominis, lumbar multifidus and thoracolumbar fascia. It is one of the best exercises for the biceps. The main benefits of the chin-up are increasing strength and definition of the upper arms, specifically the biceps, the posterior deltoids of the shoulders and the teres major and latissimus dorsi muscles of the back. How to do a chin up
- Place a bench or jump box under a pull-up bar and step up to the top of the box.
- Reach up and grab the bar with both hands, using a palms-up grip.
- Keep the spine long, lift the chest and brace the abdominals to help create stability throughout the entire trunk, which helps to pull the body up to the bar. Think about lifting the chest to the bar by pulling the elbows past the rib cage. This cue is helpful because the lats and teres major muscles of the back attach to the humerus bones, which makes the upper arms the primary emphasis.
- At the top, pause briefly before slowly lowering back to the starting position. Do not simply drop back down—going slowly keeps the muscles under tension longer, which helps develop strength and definition.
Lunges
Lunges target the following muscles abdominals back muscles gluteal muscles quadriceps hamstrings calves. This resistance exercise is great for its ability to strengthen your back, hips, and legs, while improving mobility and stability. Lunges are ideal for those wishing to get stronger and for current athletes, including runners and cyclists. How to do lunges
- Start by standing up tall.
- Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes.
- Lift your front lunging leg to return to the starting position.
- Repeat 10 to 12 reps on one leg, or switch off between legs until you’ve totaled 10 to 12 reps per leg.
Flutter Kicks
Flutter kicks work on the mid and lower abs, glutes, hip flexors, quads, and adductors. As a result, the entire lower body muscles are activated and toned. They burn calories fast, heped you get toned faster and are a great cardiovascular exercise. They also improve endurance, flexibility, strengthen legs and improve back pain. How to do flutter kicks
- Keep your abs tight, shoulders relaxed, and look up at the ceiling. Your eyes must be at about 70 degrees with the floor.
- Maintain neutral spine throughout one set of exercise.
- Do not tuck your chin in.
- Don’t let your feet touch the ground.
- Continue breathing. People tend to hold their breath while doing flutter kicks.
- Keep your palms below your hips if you have lower back pain.
Burpee
Standard burpee works the muscles in the legs, hips, buttocks, abdomen, arms chest and shoulders. It is one of the best bodyweight cardiovascular exercises as you can burn many calories in a short time at high intensity level. It is a great abs builder too. How to do a burpee
- Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
- Lower your hands to the floor in front of you so they’re just inside your feet.
- With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
- Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
- Do a frog kick by jumping your feet back to their starting position.
- Stand and reach your arms over your head.
- Jump quickly into the air so you land back where you started.
- As soon as you land with knees bent, get into a squat position and do another repetition.
Bicycle crunch
The bicycle crunch is excellent for activating the rectus abdominis, your upper abdominal muscle. It works the abs and obliques muscles. Because you are raising your legs, you also engage the transverse abdominis, which is the deep ab muscle that is hard to target. you will also be toning your thighs as both your hamstrings and quads will be involved with bicycling.
- Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.
- Contract your core muscles, drawing in your abdomen to stabilize your spine.
- With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
- Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
- Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
- Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.
- Aim for 12 to 20 repetitions and three sets.
Thanks for Watching! My highest effort thread so far
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