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Here’s an example of how you could combine muscle groups using the more detailed groups we outlined: Day 1: chest, shoulders, triceps, forearms. Day 2: calves, hamstrings, quadriceps, glutes ...
3. Choose your exercises well. As mentioned, muscle building is specific to the muscle being worked. For example, to build bigger biceps, you need to perform exercises that work the biceps. This ...
If you’re looking to enhance your strength and muscle mass, you’ll likely benefit from increasing your protein intake. The current understanding is that getting up to 0.73 grams of protein per ...
6. Abdominal Crunches. 7. Bent-over Row. Technique. 7 min read. There's no mystery about exercise: You get out of it what you put in. But you don't have to work out for hours each day. You just ...
Make sure your elbows and shoulders are aligned. Step two: Flex your feet, and use your toes to help push your legs off the floor. Tighten your abdominal muscles, and lift your body so it’s ...
Hold a dumbbell in each hand with your palms facing your body. Hinge forward at the waist slightly and lift one leg behind you, allowing your arms to hang down. Maintaining your balance, pull your ...
Day 1: Legs, shoulders, and abs. Legs: dumbbell squats — 3 sets of 6–8 reps. Shoulders: standing shoulder press — 3 sets of 6–8 reps. Legs: dumbbell lunge — 2 sets of 8–10 reps per leg ...
For the body to remain strong, you should work out your body from head to toe. Resistance routines target every major muscle group, including the triceps, biceps, abdominals, glutes, chest, and ...