Exercise Guide

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the wrist curl.

MUSCLES TARGETED: flexor carpi radialis, flexor carpi ulnaris

STARTING POSITION

Sit on the edge of a bench.
Grasp the bar with a closed supinated grip at a width of roughly 8 to 12 inches.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Lean forward placing the forearms and elbows on the thighs.
Move the wrists forward until they extend just beyond the patellae.
Allow the wrists to extend and the hands to open so that it is only the fingertips holding the bar.

UPWARD MOVEMENT

Raise the bar by flexing the fingers and then the wrist.
Flex the wrists as far as possible without moving the elbows or forearms.

DOWNWARD MOVEMENT

Allow the wrists and fingers to slowly extend back to the starting position.
Repeat or finish set.

Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.

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Purchasing a cheap cross trainer seems to be becoming more and more popular. They are of course eminently practical in that you can use them regardless of the outside weather conditions and if it’s morning, evening or the middle of the night. They also give you a very good comprehensive workout and the fact that it is all contained within one machine makes them an ideal solution for many people seeking to exercise at home. But as with all things that must be purchased with money your finances will inevitably play a part in your choice. So many people actively seek out and decide to buy a cheap cross trainer without sacrificing any of the advantages that this home exercise machine has to offer.

When evaluating a cheap cross trainer it is important to make sure that the machine that you buy is fit for the purpose of getting you into better shape. There is no point in just concentrating solely on price unless you have a very restricted budget to the detriment of the quality of the machine and consequently it’s ability to cope with the demands that you will place on it. That said, it is possible to get very good elliptical trainers at a very reasonable price if you look around and go through reviews on which is the best cheap cross trainer to buy.

But where is the best place to find a good cheap cross trainer? As with most things these days it is probably online. There are many good sites that that will sell exercise equipment at well below the market price that is prevalent in many of the normal exercise equipment shops and retail stores. After all, they have fewer overhead costs and thus are able to keep their prices lower and rely on large amounts of sales to make their profits. Although it may be more pleasant to wander around in a large exercise equipment store in order to choose an elliptical trainer at your leisure, you have to take into account the fact that you will also be paying for the facilities and also the staff costs. Naturally, all this will be factored into the store price for the cross trainer and consequently it is often higher than is available at a good online store.

Even if you’re looking for a cheap cross trainer and you are shopping online it is still a good idea to shop around. After all, although exercise equipment is generally cheap online this is not necessarily true on every fitness equipment site. If you are prepared to put in a little work and do some research you can come up with some very good deals that will save you lots of money over the original retail price. Also remember, besides the usual exercise and equipment sites there are also price comparison sites that will allow you to look at which shops have the best deal for any particular exercise equipment and ensure that you get a great cheap cross trainer at a price you can afford.

Timothy Gorman is a successful Webmaster and publisher of Elliptical-Trainer-Solutions.com He provides more elliptical trainer ratings, recommendations and information on cheap cross trainers that you can research in your pajamas on his website.

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I’m not a big fan of gyms - there I’ve said it!

Here’s a quick list of what NOT to do at the gym:

1) Go - if you don’t enjoy it

2) Spend more than 45 minutes on your workout

3) Faff around on any machine because you’re not really sure what to do

4) Use the weight lifting machines (but DO lift weights, see below…)

5) Avoid the experts who actually do (or should) be able to tell you what to do

The reason I don’t like gyms is I don’t agree that people associate getting fit with going to the gym. It is NOT the only way to get fit and I am much more in favour of integrating exercise & activity into your lifestyle - doing something you enjoy - than forcing yourself to go somewhere and do something you don’t enjoy…and then feeling bad about it if you don’t!

However, for those of you who do go, here are the most common questions I get asked:

How often should I go? How long should I go for?

Well, the answer to that question depends…on what you’re trying to achieve. On average, you should aim to exercise (either in the gym or another activity) 3-5 times a week. That doesn’t mean you need to slave away for hours on end there - 20 minutes, four times a week is as good as (if not better than) spending 90 minutes once or twice.

The key to shorter, smarter sessions is following an effective programme that’s been designed especially for you, so that in that short time, you know that what you are doing is at best good for you and helping you improve and at worst, not bad for you. The optimum time for a workout - that helps you build up not break down - is 40 minutes. And the main objective for most people should be building lean muscle - especially if you’re trying to lose weight.

What’s an effective programme?

The best way to ensure what you are doing is right for you & your body is to invest in some expertise - I know a lot of people are put off by the potential investment but if you, like me, value your health, it’s worth investing a little now to make sure you stay that way.

Before you seek help, make sure you read my article How to choose the right personal fitness trainer. There are some bad ones out there, who give us all a bad name but with a little guidance, it is one of the best investments in your health you can make.

What should I do in the gym?

Again this depends on what you’re trying to achieve. As a rule, the main machines you should use are the cardio machines (exercise bike, treadmill, elliptical trainer, rower) to improve your cardiovascular (heart, lungs, circulation) fitness.

However, everyone will benefit from also including resistance work in their workout. Especially if you want to lose weight. And when you do, avoid the machines and head for the free weights and a stability ball. Sound odd? Here’s why…

The machines often force you to move in a biomechanically incorrect pattern - risking injury & damage. They also de-train key stabiliser muscles - which help to protect your back & spine, keep you stable and keep your stomach flat. Not so keen on the machines now, I bet!

And if I hate the gym???

You’re like me! But feel great because if you don’t like going to the gym, this opens up a whole world of options for you to get fit. Exercise does not have to mean a formal activity like going to the gym but includes gardening, walking, meditating - there’s lots of fun things to try. And it’s so simple to do a lot of exercises at home. All you need is a stability or gym ball, some light (or heavier) weights, a mat and a pair of trainers. Nearly all of my private clients workout at home rather than in the gym - in fact, most of them don’t “workout” at all, but have integrated many exercises into their lives, which is by far the best strategy for getting and staying fit!

Lea Woodward is a leading UK Health Coach and works with people who want to experience more energy, better health and a happier life. She runs a successful corporate wellbeing company and an exclusive private coaching practice and has a number of online courses for clients all round the world. For more information and to download your free resources, visit http://www.leawoodward.co.uk

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