Men think that women are mostly attracted to guys who have toned abs and muscles. Women who are sports and fitness-oriented also think that they will look sexier when they go body-building. These are today’s trends that people hook up and wait for years to achieve. With the proper training, proper set of exercises and the right discipline, you too can have your dream body. People frequently enquire about the workouts and natural protein rich foods to build their muscle. In this article, we will talk about 8 faster muscle building exercises to improve your body tone.
You see those guys in the gym flexing their muscles like Johnny Bravo? Yes, mostly they are concentrating on their biceps. The fastest way to grow muscles on your biceps is to do the standing barbell curls. These barbell culls target the biceps directly unlike other curls such as the supinated bent rows, chin ups and cable curls. While doing the curl, you need to lift the weights. The steps are easy as you only have to bend your elbows up and down without maneuvering your body and torso. However, this needs concentration and many repetitions required.
The stiff legged dead lifts focus on your hamstrings and your lower back. Before doing this exercise, you should be able to stretch your hamstrings as a warm-up procedure to avoid getting delayed onset muscle soreness. For sure, the muscle in the hamstrings will be affected largely as there is tension placed in the dead lifts. Ask a coach or a weight-lifting instructor on the proper way to reduce the stress on your torso and make sure that the bar won’t go below your knees.
As the barbell curls hit on the biceps, the dip exercises target the triceps. However if you have pain and problematic shoulders, you can forget about the dip as you can be inflicted with further injury. This is because the movement will cause your shoulder muscles to be over-stressed. When done repeatedly especially, the dip will enhance your chest muscles as well and your back rhomboids.
As the name suggests, the barbell shoulder press targets your shoulders. But unlike the dip, this one directs at the entire shoulder cage. When you do this exercise, you are pressing your weight from your shoulders to above your head. In this way, you are like locking the compounded weight that would also impact the upper chest muscles and triceps. You can be standing or sitting, whichever you’re more comfortable with, while performing this muscle-building act.
More popularly known as pull-ups, the chin-ups are for good for your upper body. Try carrying your dead-weight first by performing push ups in many ways with your open palm, closed palm and fingers. If you can already manage to push yourself up and down the floor, then you can go to the next level by pulling yourself up. You would need a bar or a supporting rod where you can hang your body weight up and down. This workout activates your biceps, shoulders, upper back and forearm muscles.
A simpler movement than the normal squats is the leg press where you are in a seating position thereby using fewer set of muscles. In contrast to squats, this workout would not involve much of your back muscles and abs though it still targets the quads with a heavy load. If you are already doing squats in your homes, you’ll see the leg presses are easier and safer as a practice.
A substitute to barbell squatting is barbell lunging. With each lunge, you get a hold of the barbell where you separate your legs fully—with one forward and the other at the back. As this mostly hits on your upper body weight, the spine is less affected as well and your knees are safer as compared to doing squats.
If you want to do a more critical exercise than the barbell lunge, you can opt to do barbell squats. But since you know that your knees have a higher tendency to be injured, prepare yourself by doing stationary stretches and a few runs. When doing squats, the proper position is to move your knees only inside the area where your toes lie. Barbell squats aid most in building up muscles in the hip area, quadriceps and hamstrings.
With weight-lifting and body-building, your goal should not only be to look good and get the attention of your crush. In the same way, you should think about promoting your overall body and muscle growth for health and fitness reasons. With patience and persistence, you will get developed muscles in a matter of months.
Author Bio: Dr. Todd Luther works at Align Integrative Health in Washington. He comes from a family of health care practitioners including a medical doctor, OB Nurse and Nurse Midwife. Practicing since 2005, Dr. Luther is confident in providing the correct diagnosis, treating your problem or referring to the correct specialist.
Devi Gajendran is a Post Graduate in Nutrition (University of Madras, Tamil Nadu) and has tons of experience in Fitness and Nutrition. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. A foodie herself, she believes in the Hippocrates quote,” Let food be thy medicine and medicine be thy food.” A fitness enthusiast, she believes that the combination of diet and exercise can work wonders. When she is not sharing her valuable knowledge about food and fitness, she likes to spend quality time with her family members, do some healthy baking and listen to soft soulful music.