FAMOUS MOTIVATIONAL QUOTES FROM PROS

FITNESS MOTIVATIONAL QUOTES

1.   That which does not kill you makes you stronger.

2.   I refuse to become what you call normal.

                                 

3.   People will hate you, rate you, shake you, and break you, but how strong you stand is what makes you.

                                

4.   Success is the sum of small efforts, repeated day in and day out.

                          

5.   Today I will do what others won’t so tomorrow I can do what others can’t.

                                               

6.   The last 3 or 4 reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.

                                 

7.   I don’t have time to lift, …. I make time.

8.   Your regret should be that you did not start sooner.

                                    

9.  A great pleasure in life is doing what people   say you cannot do.

      10. Eat big, lift big, get big.

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FLAT BENCH PRESS ( DUMBELL ) FOR CHEST

DUMBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on a flat bench, with dumbells resting on your thighs and palms are facing each other.

2.   Raise  the dumbells up, just on the shoulders and lie back on the bench.

3.    During the above movement rotate your wrists forward so that the palms of your hands are facing away from you.

4.   In this starting position, using maximum strength from your chest muscles, push the dumbells up your shoulders level as you exhale.

5.   Now your arms are perpendicular to the bench surface and must be fully extended and locked.

6.   Pause for a second in this position and feel the contraction in your chest muscles.

7.   Now slowly lower the dumbells down to the middle of chest, while inhaling.

8.   Repeat as many times as recommended.

 TIPS:

Ø This exercise can also be performed with the palms of the hands facing each other.

Ø Don't try to increase the pace which may lead to bounce the dumbells on your chest.

Ø Make a full control on the dumbells during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

FRONT RAISE FOR SHOULDERS

FRONT DELTOID RAISE

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES:TRICEPS,BICEPS,FOREARM

   

1.   Pick dumbells in both hands and stand straight.

2.   Hold dumbells in both hands firmly.

3.   Position dumbells in front of thighs with elbows straight or slightly bent.

4.   Raise dumbbell with  single hand alternatively.

5.   While exhaling Raise the dumbell to the Height just above horizontal i.e. the height of your shoulders.

6.   Pause for a second in this position and slowly come down back to the starting position as you inhale.

7.   Repeat as many times as recommended .

TIPS:

Ø This exercise can be done either in sitting position or standing position. but standing position is considered  more effective.

Ø Dumbells are more effective as compare to  barbell, because dumbbells  will challenge each arm independently.

Ø Elbows are kept straight or slightly bent throughout the movement.

Ø Pace, while doing alternative up-down movements  must be slow or medium.