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Bodybuilding exercises for beginners 2021

A series of exercises for beginners in the biceps and docking and this smooth specially for beginners for building strong and large tric muscles and professional sports bodybuilders must stay on this program for a period of time, a full month so that you can change exercises and kits.


This sport has captured the hearts of millions of people around the world because its a powerful effects on both the body and the figure.

Bar push-ups with a tight grip :

Getting started: Lie on a level bench and carry a bar with a narrow grip and an adequate weight
Movement: Push the bar firmly until you reach the maximum level of movement, then lower again slowly with your elbow at your side.

Cable push-down exercise :

Getting started: Hold a small stick in the overhead cable set and place your hand at a 90 degree angle.
Movement: Go down with your hand, spread your hands down until you reach the maximum level of movement, then slowly raise again until you reach the level of 90 degrees again.

Push-up exercise with a narrow grip in the ground :

Getting started: Lower the normal pressure position with your face facing the ground and your hands so close to each other until they almost touch each other.
Movement: Straighten your hands, lifting your body up, and then slowly return again until you reach the maximum extension of your arm.


Exercise schedule :

Duplicates

Groups

Exercises

10 - 12 - 15

3 Groups

Bar push-ups with a tight grip

10-10

2  Groups

Cable push-down exercise

10-10

2 Groups

Push-up exercise with a narrow grip in the ground

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