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Exercise of the Week

Bicep Curl and Hammer Curl – Exercise of the Week

Bicep Curls / Hammer Curls – Exercise of the Week

Bicep Curl

  • Hold a dumbbell in each hand with your palms facing upwards (supine)and holding each weight by your sides
  • Stand with your legs roughly shoulder width apart
  • Bring your arms up one at a time and in towards your body by bending at the elbow, keeping your elbows tucked into your side at all times
  • Once you are as far as you can go slowly lower them back to the starting position and alternate with the other arm
  • Do not swing body whilst trying to lift the weights, and keep your palms in the supine position for the entire movement

Hammer Curl

The hammer curl is very similar to the bicep curl, but works your forearm more than the bicep curl does.  The hammer curl exercise also targets the Brachioradialis muscle (which is located in your forearm) as well as Biceps Brachii. To perform the hammer curl your hand positioning varies to the bicep curl.

  • Hold a dumbbell in each hand by your side with your palms facing each other in what is called a neutral grip
  • Stand with your legs roughly shoulder width apart
  • Bring your arms up one at a time and in towards your body by bending at the elbow, keeping your elbows tucked into your side at all times
  • Once you are as far as you can go slowly lower them back to the starting position and alternate with the other arm
  • Do not swing body whilst trying to lift the weights and for the entire movement keep palms in the neutral position

For more arm exercises and other great workouts, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Exercise of the Week

Push Press – Exercise of the Week

Push Press – Exercise of the Week

  • Hold dumbbells at shoulder level and stand with a slight bend in your knees
  • Contract your glutes, brace your abs and keep your spine straight
  • Start the movement with a rapid, yet small, dip at the hips & knees
  • Push up and press the dumbbells overhead until your arms are fully extended
  • Slowly lower the dumbbells back to shoulder level.

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For more shoulder exercises and other great workouts, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Exercise of the Week

Inverted Row – Exercise of the Week

Inverted Row – Exercise of the Week

  • First try and find a bar that is roughly at hip height
  • Lie underneath the bar and place your hands slightly wider than shoulder-width apart
  • Keep your elbows close to your body, about 45° angle at your armpits
  • Row yourself up the top position with your upper back and lats
  • Keep the abs braced and body in a straight line from toes (knees) to shoulders
  • Slowly return to the start position

(Click each image for a larger view)

For more row variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Exercise of the Week

Decline Push Ups – Exercise of the Week

Decline Push-Up – Exercise of the Week

  • Begin with your knees on the floor and feet on a raised surface such as a bench or chair
  • Place your hands on the floor slightly wider than shoulder-width apart
  • Now lift your knees off the floor so your body is in a straight line from heels to shoulders
  • Slowly lower yourself down until you are about 5cm off the ground
  • Push through your chest, shoulders and triceps to return to the start position.
  • Remember to keep your body in a straight line (from your toes to your head) at all times

(Click each image for a larger view)

For more push up variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Exercise of the Week

Chest Press – Exercise of the Week

Chest Press – Exercise of the Week

  • Start by sitting on the ball with the dumbells resting on your thighs.
  • Slowly walk your feet forward until the ball is in-between your shoulder blades and your shoulders and head are resting comfortably on the ball.
  • Push your hips upwards so that there is a straight line through your body from knees to shoulders.
  • Begin with the dumbells just above your shoulders with elbows out to the side and your palms turned towards your feet.
  • Slowly raise the dumbells into the air making an arc shape. Keep going until the weights meet each other at the top of the movement and your arms are almost straight.
  • Lower the dumbbells back to chest level.

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For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Exercise of the Week

Single Leg Step Ups – Exercise of the Week

Single Leg Step Ups – Exercise of the Week

  • Stand facing a step. Place one foot on the step and the other on the floor.
  • With your abs braced and glutes squeezed, start the movement by pushing through the front foot on the step, driving powerfully upward to the standing position.
  • Lower your body under control. Pause briefly at the bottom and repeat.
  • Complete all reps for one side and then swap legs.

Single Leg Step Up - StartSingle Leg Step Up - Finish

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For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Exercise of the Week

Bodyweight Squat – Exercise of the Week

Bodyweight Squat – Exercise of the Week

  • Stand with your feet just greater than shoulder-width apart.
  • With your abs braced and glutes squeezed, start the movement at the hip joint and push your hips backward and “sit back into a chair”.
  • Make your hips go back as far as possible and keep your knees in a straight line.
  • Don’t let your lower back round.
  • Push with your glutes, hamstrings, and quadriceps to return to the start position
  • Repeat 3 sets of 10-15 reps

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For more squat variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library

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Exercise of the Week

Kneeling Push Ups – Exercise of the Week

Kneeling Push-up – Exercise of the Week

  • Keep your abs braced and body in a straight line from your knees to shoulders.
  • Place your hands on the floor slightly wider than shoulder-width apart.
  • Slowly lower yourself down until you are about 5cm off the ground.
  • Push through your chest, shoulders and triceps to return to the start position.
  • Keep your body in a straight line (from your knees to head) at all times

(Click each image for a larger view)

For more push up variations and other great exercises, visit the ‘MaxNRG Exercise of the Week‘ page or check out or Exercise Video Library