Fitness Encyclopedia: A Visual Guide to Exercises230

Exercise is essential for maintaining a healthy and active lifestyle. To help you on your fitness journey, we've created this comprehensive visual encyclopedia of exercises. Each exercise targets specific muscle groups, helping you sculpt your body, improve your strength, and enhance your overall fitness.

Upper Body Exercises

Push-ups: Push-ups work your chest, shoulders, and triceps. Lie on your stomach with your hands shoulder-width apart. Push up until your body is fully extended. Lower yourself back down until your chest nearly touches the ground.

Bench press: The bench press primarily targets your chest muscles. Sit on a bench with your feet flat on the floor and grab a barbell. Lower the barbell towards your chest and then push it back up to the starting position.

Dumbbell flyes: Dumbbell flyes work your chest muscles. Sit on a bench holding a dumbbell in each hand. Raise the dumbbells up and out to the sides of your chest, and then lower them back down.

Shoulder press: The shoulder press targets your shoulders. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells up to shoulder height and then press them overhead until your arms are fully extended.

Lateral raises: Lateral raises work your shoulders. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells out to the sides of your body until your arms are parallel to the floor.

Lower Body Exercises

Squats: Squats work your legs, glutes, and core. Stand with your feet shoulder-width apart. Bend your knees and lower your body until your thighs are parallel to the floor. Push back up to the starting position.

Lunges: Lunges work your legs and glutes. Step forward with your right foot and bend both knees. Lower your body until your right thigh is parallel to the floor. Push back up to the starting position and repeat with your left leg.

Deadlifts: Deadlifts work your legs, glutes, and back. Stand with your feet hip-width apart and hold a barbell with your hands shoulder-width apart. Bend your knees and lower your body until the barbell is just below your knees. Push back up to the starting position.

Calf raises: Calf raises work your calves. Stand on a platform with your heels hanging off the edge. Raise your heels until your toes are fully pointed, and then lower them back down.

Hamstring curls: Hamstring curls work your hamstrings. Lie on a bench with your knees bent and your feet flat on the floor. Hold a dumbbell in each hand and raise your heels towards your buttocks. Lower your heels back down to the starting position.

Core Exercises

Planks: Planks work your core muscles. Start by lying on your stomach. Raise your body onto your forearms and toes. Keep your core tight and hold the position for as long as possible.

Sit-ups: Sit-ups work your abdominal muscles. Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and raise your body up until your shoulder blades are off the floor. Lower yourself back down to the starting position.

Crunches: Crunches work your upper abdominal muscles. Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your chest and raise your head and shoulders off the floor. Lower yourself back down to the starting position.

Leg raises: Leg raises work your lower abdominal muscles. Lie on your back with your knees bent and your feet flat on the floor. Raise your legs up until they are perpendicular to the floor. Lower your legs back down to the starting position.

Bicycle crunches: Bicycle crunches work your abdominal muscles. Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and raise your head and shoulders off the floor. Bring your right knee towards your left elbow, and then switch sides. Repeat for multiple repetitions.

2025-01-29

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