This WEEKS BEST EXERCISE is:
BICEP BARBELL CURLS:
Barbell curls are for your BICEPS! This is a great exercise to hit both biceps at the same time!
To do this exercise you will need a BARBELL, you can add weight or just use the barbell itself as your weight. Grab the barbell with an under grip. Hands should be about shoulder width apart. Start with the barbell touching your mid to upper thigh and with a stable body, curl the barbell up to your chest and then lower (in a slower motion) back down to your thighs. Repeat this motion and keep as much control as you can. Remember to contract your biceps at each curl and remain in control of lowering the barbell back down. If you feel like your body is trying to compensate (using shoulders or swaying or swinging) during this exercise take some weight off the barbell to regain control and proper form!
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LIST OF OTHER BEST EXERCISES:
The Bicycle
The Bicycle is an ab exercise. The Bicycle is one of the BEST exercises you can do for your abs.
How to do:
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside or slightly behind your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. keep even, relaxed breathing throughout this exercise.
STEPS:
1. Lie on the floor on your back and put hands behing your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a "pedaling" motion for up to 3 sets of 12 to 16 reputitions.
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Single-legged DEADLIFT
Deadlifts are great for your hamstrings, butt, ABS and lower back, but this single-legged version is a great way to add intensity to the exercise and engage your stabilizer muscles as well to keep your body balanced. Form is critical and you should skip this exercise if you have ANY back problems!
To do this move, take the left leg back just a bit, lightly resting on the toe. With a pair of dumbbells in hand and in front of thighs, tip from the hips and lower the weights (FOLLOWING DOWN THE LEG YOU ARE STANDING ON) as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps!