mALE FITNESS

Fitness Fundas

Let Us Begin Your step by step guide to a gym workout

SEatED CabLE RowS Muscles targeted: Latissimus Dorsi, Rhomboid. Exercise technique: Sit down, lean forward and grab the V-bar/ straight bar handle with arms extended. This is the start point of the exercise. Keep your back slightly arched and pull the handle towards your torso and squeeze your back muscles. This is the end point of the exercise. Breathe out when you pull the handle towards abdomen. (Positive Phase) Breathe in when you release the handle. (Negative Phase)

Lat PuLL Down: Muscles targeted: Latissimus Dorsi. Exercise technique: Grab the handle and sit. This is the start point of the exercise. Pull the handle down till your upper chest and squeeze your lats Your elbow joint should point straight down and should go below your shoulder joint. This is the end point of the exercise. Breathe out when you pull down the handle. (Positive Phase) Breathe in when you release the handle upwards. (Negative Phase)

SEatED CabLE FLyS Muscles targeted: Pectoralis Major (Sternal head) Exercise technique: be seated on the machine and grab the pulleys from both the sides. Keep a slight bend in your elbows and keep your back straight. this is the start point of the exercise. Squeeze your chest and bring the pulley handles in front of you in a controlled manner. use the full range of motion and do not lean forward. breathe out when you bring the pulleys in front. (Positive Phase) breathe in when you release the pulleys. (negative Phase)

baRbELL biCEP CuRLS Muscles targeted: bicep brachii Exercise technique: Stand up with your torso upright while holding a barbell at a shoulder width grip. the palms should be facing forward and the elbows should be close to the torso. this is the start point of the exercise. Hold the upper arms and curl the weights upwards while contracting the biceps. Continue the movement until the bar reaches your shoulder level. this is the end point of the exercise. breathe out when you curl the bar upwards. (Positive Phase) breathe in when you bring the bar down. (negative Phase)

Hanging KnEE RaiSE Muscles targeted: Rectus abdominis Exercise technique: Hang from a pull-up bar with your body straight, using an overhand (Prone) grip. this is the start point of the exercise. bend your knees and use your lower abs to raise your legs until your thighs are parallel with the ground. this is the end point of the exercise. breathe out when you raise the legs upwards. (Positive Phase) breathe in when you bring the legs down. (negative Phase)

Location Courtesy: Gold’s Gym Maharani Bagh, Delhi

Training and Training Text: Mr. Sandeep Gautam – Asst. Technical Training Head (Delhi) and Mr. Hitesh Chhabria - Asst. Technical Training Head (Mumbai) - Gold’s Gym India.

Model: Raj Moury – Member –Gold’s Gym Maharani Bagh, Delhi