For every muscle group presented in this blog (such as back, chest, or shoulders), first we show the non-machine exercises — moves involving dumbbells, barbells, or no equipment at all. Next are exercises that do require weight machines. Explanations include at least one machine per muscle group (except the abdominals). Figures 1 and 2 show you the major muscle groups in your body.
If we tried to show you every exercise in existence, this blog would be thicker than the unabridged edition of the Oxford English Dictionary. So, we’ve chosen to present the most common, basic exercises — classic moves that not only are safe and appropriate for beginners but also are standard moves for veteran exercisers.
If you have knee, hip, back, or other orthopedic problems, look for the Joint Caution icon; this icon alerts you to exercises that you may want to avoid or modify. Instructions are given on how to adjust many of the exercises to work around your joint problems.
After presenting each exercise, the “Other options” section describes a number of other versions of the workout. Some of the options are easier than the basic version, requiring less coordination or strength. Others are tougher. Some options, neither easier nor harder than the basic version, simply work the muscle from a different angle.
After you feel comfortable with the basic version, expand your horizons by experimenting with the options. You may discover, for example, that you prefer to do the dumbbell shrug with a barbell instead. Or maybe you enjoy both versions and want to alternate them in your workouts. However, don’t get overly enthusiastic and try all options of an exercise in a single workout. Experiment with one or two new versions each time you work out, and concentrate on mastering the movement.
If we tried to show you every exercise in existence, this blog would be thicker than the unabridged edition of the Oxford English Dictionary. So, we’ve chosen to present the most common, basic exercises — classic moves that not only are safe and appropriate for beginners but also are standard moves for veteran exercisers.
If you have knee, hip, back, or other orthopedic problems, look for the Joint Caution icon; this icon alerts you to exercises that you may want to avoid or modify. Instructions are given on how to adjust many of the exercises to work around your joint problems.
After presenting each exercise, the “Other options” section describes a number of other versions of the workout. Some of the options are easier than the basic version, requiring less coordination or strength. Others are tougher. Some options, neither easier nor harder than the basic version, simply work the muscle from a different angle.
After you feel comfortable with the basic version, expand your horizons by experimenting with the options. You may discover, for example, that you prefer to do the dumbbell shrug with a barbell instead. Or maybe you enjoy both versions and want to alternate them in your workouts. However, don’t get overly enthusiastic and try all options of an exercise in a single workout. Experiment with one or two new versions each time you work out, and concentrate on mastering the movement.
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