How Different Types Of Exercise Work For The Body

Proper eating is important for improving your health. But proper eating alone is not enough. For a more balanced lifestyle, adding regular exercise is recommended. Exercise offers many benefits. According to the Department of Kinesiology at Georgia State University, exercising reduces the likelihood of such ailments as high blood pressure, heart disease and diabetes. An added benefit of exercise is its ability to transform the shape of the body. Knowing how different exercises benefit your body is important when tailoring a fitness program specific to your needs.

Dumbbell Flies

The chest is area of the body surrounded by the ribs and the sternum. Dumbbell flies build inner chest muscles and give the chest a balanced look. To perform a dumbbell fly, grip a dumbbell in each hand and lay face up, flat on bench. Keep your palms facing each other as you press the dumbbells up over your chest with your arms straight. Now move arms into an outward arc with palms up and your elbows pointed out. Lower dumbbells with a controlled motion until they are level with your body. Next, pull dumbbells in a wide upward arc, back to the beginning position above your chest. Be sure to keep your elbows slightly taut throughout the movement.

Tricep Extensions

The tricep is a large muscle located at the back of the arm. It is also referred to as the triceps brachii. Tricep extensions tighten and tone your tricep muscles. To perform a tricep extension, place your left knee up on the flat bench while standing on your right leg on the floor for stability. Place your left hand on the bench for support. With the dumbbell in your right hand, raise it up to the front of your right hip and bend the right arm at the elbow. Remember to keep your elbow pinned close to your side. Now straighten your elbow so that the weight is toward the back of your body. Repeat process on your opposite side.

Bicep Curls

The bicep is the flexor muscle at the front of the upper arm. An exercise move used for shaping and strengthening the bicep muscle is the bicep curl. To perform this move, stand straight up, your feet shoulders-width apart, knees in a slightly bent position. Grip a dumbbell in each hand in a supinated grip, meaning the grip should be wider than shoulders-width apart. Raise the dumbbells, bending your arms at the elbows. Move dumbbells up to the shoulders, palms facing inward. Next, lower the dumbbells in a slow and controlled manner, keeping elbows flexed. Lower until your arms are fully extended.

Lunges

The quadriceps are the muscles located at the front of the upper leg, while the hamstrings are the muscles at the back of the upper leg. Lunges can shape and define this area of the leg. To perform this move, hold a dumbbell in each hand and stand with your feet shoulders-width apart and your toes pointing in front of you. Keep your upper body straight and step forward with your right foot. Lower your upper body, bending at the knee as you keep your left foot planted in its original position. Bend your right knee until the upper leg is parallel to the floor. Make sure your right knee does not go over the right foot. While bending your right knee and still keeping your left foot in place, shift your weight to the toes of the same foot. Bend your left knee slightly to support your body weight while lowering your upper body, but do not allow the knee to touch the floor. Push off the floor with your right foot in a 3-4 count to raise your body back into its original upright standing position. Maintain a slow, controlled and smooth movement throughout. Repeat the entire process this time with your left foot.

Upright Calf Raises

The gastrocnemius, better known as the calf muscle, and the Soleus, which is under the calf muscle, are the perfect complement to lean quadriceps. Firm calves are a testament to a strong lower body. Upright calf raises can shape these muscles. To perform an upright calf, raise using your own body weight, stand straight up with the ball of your foot on an elevated surface such as a ledge or a stair. Keep your body upright, using the ball of your foot to lift your heels as high as you can in a 3-4 count. Remaining at an upright standing position, lower your heels back down in a 3-4 count as you keep the balls of your foot on the ledge or stair. Repeat this process using a controlled and smooth motion, making sure not to rock your body backward or forward.