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In part one (Core Bodybuilding Exercises Part 1)we looked at some of the core exercises that form part of any bodybuilding regime. Here we finish off our round-up of the main exercises. These moves add mass and muscle to any phisique and ensure a great all over body workour.
Military Press - Great for shoulders and lats. Plant those two feet firmly into the ground and push that weight above your head. Hold for a second, lower to your shoulders, repeat action again. Make sure to keep your back straight, you abs tensed and watch your breathing. Curls - Well, we wouldn’t be men without biceps would we? Some people don't even train biceps, considering the lifting they've done already exercise enough. Here at Thug however, we leave no body part unexercised. Do not twist or jump the weight up, do not arch your back as you struggle to curl. Good solid weight with proper form will ensure a clean curl without straining tendons. Pull ups - Don't get confused with chin ups. - Pull ups are where the palms are facing out and the shoulders, lats and back muscles are primarily responsible for hauling you up and lowering you down. Nice and steady is best. If you think it's getting easy, add weight to yourself. Great for honing that 'V' shape in a male. Lat pull downs - Can be done with a machine, a strong rubber band over a rafter, a rope and weight strung over a ceiling beam. Haul it up and down till you’re broke. Lunges - Usually done with a lighter weight than squats. Instead of trying to do static lunges standing in the same spot, it's easier to walk the weight up and down the room. Lunge slow and steady so as to keep a firm balance. You should be gradually increasing the weight you are lifting as the weeks pass. Some people can increase in huge amounts, with others it’s a start stop journey. Everyone is different. It’s also important to do cardio - running, cycling, treadmills, cross trainers, even jumping or skipping ropes. Cardio is important for burning excess fat and calories. The bare minimums for cardio would be at least 20 minutes, 3 times a week though it will be difficult to get rid of that gut doing just this amount. Remember that these exercises are only the basics but will keep you growing for a lifetime. When you have noticed good muscle growth and are used to lifting, you can begin focusing on specific muscles with more individual (isolation) exercises. Though in 10 years time we guarantee you’ll be still incorporating the above basics into your routine! |
