work different muscle groups(Part 2/3)

1- Do squats. Classic squats and the many variations on this exercise are a great workout to develop the muscles of your legs, your glutes and your abdominals. The simple movement that is to bend your knees to lower his body toward the ground while keeping the back straight before recover is as effective as using devices. Try the following techniques:
The classic squat. Hold you upright, legs spread wide width shoulders, and straight back to the vertical. Bend your knees and lower buttocks until your thighs are parallel to the ground. Then raise you to return to your original position. You take dumbbells to make the exercise more intense. Try to perform 3 sets of 8 squats.
Seated squat. Put yourself standing in front of a Chair or a bench. Hold the dumbbells at the level of your chest. Get off in a seated position, hold the position for a while, then lift to reach the initial position.
The squat rear. For this exercise, you will need a rack to squat, which consists of a bar connected to weights and you are moving with your movements. Position yourself under the squat bar and take the helm in the hands by placing your palms away from your body. By making your squat, pull the bar with you, taking the bar before your head or at the level of your chest. Squat down until your thighs are parallel to the ground, and then return to your starting position.

2- Make pumps and press-ups. Lift up and push the equivalent of your weight will help you build your muscles. You can train to do pumps and press-ups with few facilities and equipment. Increase the difficulty by adding repetitions or using the weighted ankle. Make these simple and effective exercises to train your biceps and your triceps and your abdominal muscles:
Pumps. Lie facing the ground, ground or on an exercise mat. Place the arms of both sides of your body, close to your armpits. Use your arms to lift your body until your shoulders, your stomach and legs no longer touch the ground. Only your toes and your hands must be in contact with the latter. Go back down to the ground and repeat until you can no longer make a movement.
Draughts. For this exercise, you will need a pull bar. Stand standing under the bar and hold it with your hands; your palms should be facing outwards. Using your arms, lift your body towards the bar until your chest is located above it. During execution of the exercise, your feet should be crossed behind you and do not touch the ground. Lower your body until your arms are outstretched, and repeat until no longer be able to perform the movement.

3- turn - you to the deadlift. The deadlift is simply to bend to lift a weight, get up with the weight, and then look again. This is an excellent exercise to train the hamstring muscles, the abdominal and back muscles. To make the deadlift, it is important to make the correct movements and use the amount of weight that corresponds exactly to your physical ability, at the risk of hurt you back. Try the following exercises:
The deadlift with a dumbbell bar. Stand facing your bar dumbbell that you will have taken care to load with a weight that you will be able to lift about 8 times until your muscles are too tired. Bend your knees and take the bar with both hands. Get right, then bend your knees, again and so on. You can also perform this exercise by replacing the dumbbells by simple dumbbell bar.
The right deadlift. Put yourself standing facing a ball of Klein, a dumbbell bar or a pair of dumbbells. While keeping your legs straight, bend you at the level of the waist and take the weight with both hands. Hold the straight weight to your body, and then straighten you up to return to the stand. By firmly holding the weight, your arms should stay straight ahead of you throughout the year. Then return to your starting position, then repeat the exercise.

4- Make the Board and work your ABS. If you prefer to do strength exercises that require no equipment, snowboarding and the abdominal muscles are what need you. These exercises target your abdominal strap and are easy to achieve anytime and anywhere.
Make the Board. Lie down side facing the ground, elbows bent and palms positioned near your armpits. Lift your body as if you were going to make a pump. Keep the right arms and hold the position for 30 seconds or more before returning to the ground. Relax and repeat the movement.
Made of ABS. Lie on the ground, knees bent and feet flat on the floor. Raise your upper body so that find you in a semi-sitting position. To do this, use your abdominal muscles to lift your head and shoulders forward, while keeping the arms folded across the chest. Lower the head to the ground, and then repeat the operation. You can increase the difficulty of this exercise by holding a barbell against your chest.