Exercise is not only a technique or process to build your body but it is something that keeps your body fit and health. Teen bodybuilding has gained increasing popularity over the years, where young teens hit the gym almost everyday. There are many Exercises for bodybulding such as chest,arm, leg ,abs and many others. Chest is by far the most popular muscle to train by most beginners and is a very impressive part of a more advanced bodybuilder’s physique. The chest muscles are made up of the pectoralis major and the pectoralis minor. The pectoralis major is the bigger of the two and spans most of the clavicle and sternum and attaches to the upper arm. It has several important functions at the shoulder: flexion, adduction (towards body), and medial (inward) rotation.
The pectoralis minor is a thin triangular muscle that lies beneath the pectoralis major and is responsible for similar functions. Chest Exercises – Flat Bench Dumbbell Flyes exercise is very similar to both the decline dumbbell flyes and the Butterflies. Position yourself on a free standing flat bench, flat on your back. Have your spotter hand you each dumbbell. Incline Barbell Bench Press exercise is very similar to the regular barbell bench press except that you will be using an incline free weight bench press machine and your upper chest will be the muscle group worked instead of your middle chest. Close Grip Bench Press works the inner part of your chest. Do not take the bar too close however, leave at least two fists worth of space in between your hands.
Another exercises is arms. The arms consist of three main areas – the biceps, triceps, and forearms. The most popular of the arm exercises is the bicep curl. To perform it correctly you need to stand with your knees slightly bent, and hold the barbell with both hands, shoulder width apart. The biceps is actually a smaller muscle then the triceps. It is on the front of the upper arms. There are two heads of the biceps muscle (hence the bi in biceps). Beneath the biceps is the brachialis, a flat muscle group that runs about half way up the upper arm bone from the elbow joint. Upper arm exercises are, and should be, an important area of your exercise program. Upper arm exercises will help to improve other areas of your upper body and will give you an over-all strong, fit appearance.
The most common method of building arm strength is through weight lifting: the use of free weights and exercise machines. Although not the only method of increasing arm strength and burning fat, it is one of the most effective. Standing Barbell Curls exercise is a basic movement that works the biceps and forearms. Forearm – several smaller muscles that run from the elbow to the wrist. Incline Dumbbell Curls exercise is similar to the standing dumbbell curl. It works the biceps and forearms. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight. Shoulder exercises is best done in front of a mirror. Raise your arms to the side, keeping your elbows bent and parallel to your chest wall.
There are three specific areas of your shoulders: anterior (front), lateral (side), and posterior (rear)–each gets specific attention from various shoulder exercises. The front shoulders flex and medially (inwardly) rotate the arm. The side shoulders abduct the arm. Military Press exercise when performed behind the neck with a bar, positions the shoulder in the aforementioned unfavorable position. Done repeatedly, the rotator cuff can become inflamed. The upper leg muscles are the largest and most powerful muscles of the human body. Most if not all sports require intense leg power output. The legs make up about half of our body mass, you just can’t avoid training them. Squat Exercise is best leg exercise. The squats is power compound exercise that’s probably the best exercise to develop the leg mass.
Squats will build mass and strength in the legs, and improve your core strength. The front squat exercise targets the thighs and develops the outside sweep of the quadriceps. Back exercises show basic moves targeting the muscles of the back, specifically the lats and the mid-back using dumbbells, a barbell, resistance bands and a ball. The lat muscles, which are the large muscles on the sides of the back, are often worked with rowing types of motions such as dumbbell rows, seated rowing machines, lat pulldowns, etc. Pullovers work multiple muscle groups including the lats as well as the chest and triceps. These long lever movements engage the muscles of the back and require shoulder strength and flexibility, so start with light weights until you perfect your form.