NeighborhoodTrainer

Start with Stretching Arm swings can be helpful when you are preparing muscles for a strenuous workout. With the back straight and the abs pulled toward the spine, hold arms straight out to either side. Swing them so they cross in front of your body, and then swing them back out to the sides. Slowly make the swings larger so you are feeling a difference. Repeat this 20 times. Move Your Body The Inchworm is another exercise that strengthens the arms. It also helps prepare for pullups, which strengthens arm and chest muscles. Begin in a standing position with feet hip width apart. Lean forward and rest hands on the mat, with knees slightly bent. Walk hands out away from your feet, one foot at a time, until you reach the full plank position. Hold for one second, then walk back toward feet. Return to a standing position. Rest for 10 seconds, then repeat five times. Wide Pushups Can Help Balance on toes with arms slightly wider than shoulders and in line with the che...

There are numerous exercises that can be used to build back muscles and show significant improvement in that area of the body. Below are three that can be helpful, based on your experience and your ability to do the exercise effectively. Wide Grip Pull Up    This exercise focuses on the upper lats. This type of exercise is useful to include in any routine that focuses on developing the back muscles. If you have done pull-ups, a weight belt might be necessary to see benefits from this exercise. It is also important to have the right grip, which can be tricky. Make sure to have good form to make this exercise as effective as possible. Standing T-Bar Row This version of the exercise allows you to use more weight. However, if your back is not strong enough, the supported version is a better choice. In this exercise, keep legs bent and locked. Choose your grip based on what muscle group you prefer to focus on: the lats require a wider grip while the ...

Hitting the gym can mean more than walking on a treadmill or taking in a Zumba or Pilates class. You can focus on certain muscles, like the chest, and build them to your standards. However, this takes some time in the weight room and learning to do lifting exercises properly. Below are three options for weight lifting that can help build chest muscles. Barbell Bench Press Barbell lifts generate the most power, and therefore you can lift the most weight with this exercise. It is easy to learn and easy to spot, which makes it a good starting point when you are just starting out in the weightlifting world. It also has benefits for the more experienced weightlifter, allowing the best of both worlds in one exercise. There are also the low-incline barbell bench press and the flat bench dumbbell press to help with chest building endeavors. Seated Machine Chest Press Using a machine allows quicker drop sets and also gives you more control over slowing the repetition...

Yoga is a great way to exercise. It can help clear your mind and help you work off stress and negative emotions. Different poses can also be helpful in a variety of ways. For those who want to build a strong core and improve posture and feel more comfortable during daily activity, there are various Yoga poses that can help. Below we outline a few to give you an idea of poses to use.  The Plank Pose This pose can be done traditionally or with slight variations. All will help the core muscles. In the plank pose, legs are out straight—and it helps in strengthening the overall body posture.  Tabletop with opposite arm/leg extended Begin by getting on your hands and knees. Line your shoulders up over your wrists and your hips up over your knees. Fully extend the left leg and lift it so it is parallel with the ground. Then, lift your right arm and fully extend it, keeping it parallel with the ground. Fingers should be fully extended, and make sure to feel tension...