14. Lat pull down

Lat pull down is exercise that increases latissimus dorsi muscles.
It's really common exercise that the eldery and women often use.
You can easily find the people who use this machine in a gym.

The lat pulldown usually uses a weight machine with a seat and brace for the thighs.
Firstly, The starting position involves sitting at the machine with the thighs braced, back straight and feet flat on the floor. After that, the arms are held overhead at full extension, grasping a bar connected to the weight stack.

The movement is initiated by pulling the elbows down and back, lowering the bar to the neck, and completed by returning to the initial position slowly.

Repeat 10~12times for 1set and do 4sets.

13. Bent over barbell row

The main target of this exercise is back's size.

First of all, bend knees slightly and bend over bar, keeping your back straight.
Grasp bar with a wide overhand grip. Then pull bar to upper waist.
Reverse the movement to lower the bar but do not let it touch the floor until after your last repetition.

Do 3 sets and 12time for each sets.

12. Pull Up

This exercise aims to get Latissimus Dorsi bigger. Latissimus Dorsi is the part which looks like a wing when you contract and stretch your back. It also makes your back look like a reversion triangle.
Additionally, pull up also uses for warming up before you do core back exercises.

Firstly, pull up is grasped with an overhand/underhand/alternative-hand grip.
Secondly, the body is pulled up until the chin clears the bar and finished by lowering the body until arms and shoulders are fully extended.
Repeat this motion slowly 4sets and each sets for at least more than 8 times.
When you feel that your back is pumping up, you're ready to do next exercise.

11. back exercises

From now on, it is going to be about how to do back exercises.
I already posted once how to deadlift. Deadlift is the most important exercise for the back even though there are many back exercises.
The next blog is going to be how to pull up. The order for the back exercises is going to be pull up, bent over barbell low, lat pulldown, dumbell low and back extension. It seems like a lot to do but it isn't hard to do.

10. Brief explanation about how to workout chest

Until now, I posted exercises about how to workout chest.

In short, one day when you go to workout for the chest, first of all, you start from bench press.
Then as I posted, you shoul do in oder dumbell press, cable cross, dips.
Each exercises should be more than 4 sets and Each sets should be more than 8 times.

Next blog is going to be about how to exercise back.

9. Dips

Dips's target muscles are low part of chest.
People usually do at the end of chest exercise.
Some of people do dips with hevy weight but normally people do just dips without weights

First, grab the handles and down slowly until feeling your low chest. Do not bend your elbow until your elbows are upper than your shoulder. Otherwise, it is so intense for the shoulder that you can't focus on your chest muscles.
Second, Strettch all your elbows and return your form when you start it.
Remember that stretch all but not until feeling your triceps because it can distract to concentrate on your chest muscles due to your triceps exercising.

8. Cable crossover

This exercise's target is pectoral muscles especially the area along the center line.
It can be performed with arms in a high, medium and low position.

First, grasps handles from each end of a high pulley machine. Keeping elbow slightly bent, bring hands together in wide arc motion. Secondly, focus on squeezing the ches muscles.
Do 4 or 5 sets and each sets for 10 or 12 times.

7. Dumbell press

As I said, from now on, I'm going to talk about just only for the chest for awhile.

Before I've already explained how to bench press, so for this time, I'm going to explain how to dumbell press.

First, you should lie down on a bench and your chest has to be opened to stretch all.

Second, you should slowly down the dumbell but always remember that the dumbell look like 11 when you see the form behind you. Besides, the degrees of dumbell up and down should be 45 which means up and down as if follwed reverse triangle. It also has three types of press the same as bench press.

Do 3 or 4 sets and each sets for 8~12 times after bench press.

6. How to divide the exercise.

So far, I've explained  about the 3 core exercises in bodybuilding.

Today, I'm going to talk about how to divide the exercise.
People usually divide 3 parts, 4 parts and 5 parts to exercise each week. Unless people use drugs like steroids, muscles need  sometime to recover their muscles after workout. That's the purpose of dividing the parts. Basically, people start exercising from chest to legs like chest, back, shoulder, arm and legs.
It's about 5 division workout.

From the next blog, I'll teach you guys how to get chest muscles.

5. Bench press

Bench press helps to expand chest muscles. Actually, it is the most common and well-known exercise.
If someone went to the gym, they would have high probability of doing bench press.

Bench press consists of three types in accordance with degrees.
If bench is upper than 180 degress from the ground, it's called incline bench press. If bench is 180 degress from the ground, it's called flat bench press which is generally called bench press. If bench is lower than 180 degrees from the ground, it's called decline bench press.

Therefore, I'm going to explain how to do flat bench press ( = bench press ).

At first, you should lie down on a bench and you should make your back like an arch which means your chest should be opened to get constracted and stertched as much as you can. After that, you should grip a bar a little bit wider than your shoulder's width and lift the bar safely and slowly.

Secondly, you should down the bar slowly until the bar almost touch your chest. When you lift the bar, you should feel that your chest is constracting. At the end of the exercise, your elbow must not to stretch all. Otherwise, your triceps are going to get more tired. That's how you do bench press.

4. Dead Lift

Dead lift is mostly for the whole back and a little bit for the legs.
Additionally, for the body balance, dead lift's weight has to be the heaviest weight that you can lift in all of the exercises.

First of all, grab the bar as wide as your shoulder width. Your toes have to be like number 11 and put as wide as your shoulder again. The back has to look like arch and you should feel the back not your arms. Some people just lift using their arm muscles. With increasing their weight, they no longer be able to lift at one point if they keep lifting from their arm muscles. Therefore, just feel as if you grab the bar but lift using your back muscles.

Secondly, when you up, you should slowly stand and bend back until you can feel as if your spine is squeezed. When you down, you just have to return but slowly make sure that the your back muscles are using at that time.

Lastly, your knees must be behind your toes like when you squat. This exercise can also sometimes pressure to your knee joint due to weight. So, you better watch out whenever you do squat and dead lift.

3. Squat

Today, I'm gonna talk about how to squat.

The purpose of squat is mainly for legs. It is also considered for all body due to increasing growth hormone and testosterone. Therefore, I can tell that squat is one of the most important exercises.

First of all, as the picture show that, you should put the bar on trapezius muscles ( simply on your shoulders ) not on the neck bone. Additionally, your back has to be vertical and your foots have to be loacted like number 11 and as wide as your shoulder length.

Secondly, when you down, your knees should bend slowly until parallel from the ground like from 1 picture to 4 picture and then you are going to have to return the first postion that you started slowly. When you up, you should feel as if your hills push the ground. That's how you squat. Basically, you should do at least 3 sets and each set for 10 times.

Lastly, your knees always must be behind your toes in oder to avoid injuries. Otherwise, you can get hurt easily and you can't lift heavy weight because of the form.

* Remember that don't let your knees past your toes. Always focus on feeling your muscles like you are using them.

2. Plan of next 2 or 3 blogs

Next 2 or 3 blogs are gonna be about the basic and the essential workout.
People who work out mostly count important exercises for squat, dead lift and bench press.
Sometimes those are called 3 main exercises.
First of all, right next blog is going to explain how to squat. In fact, squat is even the most important excercise in the 3 main exercises. The blog after blog is going to describe how to dead lift. After that, next blog is going to teach how to bench press. People commonly know how to bench press but not the exact form. The heavier weight people lift, the more correct form people need to avoid from injuries.

Are you guys ready to learn ?

1. A goal of this blog.

These days, many people are interested in their health. According to med-tech progress, people expect that they will live longer than the old did but want to live longer healthily. In fact, some of people literally just want to be healthy. On the other hands, there are many people who want to build up their bodies like models or something. There are many ways to exercise to keep fit by exercising such as jogging, climbing, swimming and workout. As one of those ways, this blog is going to be about 'How To Build A Body' with only workout and focus on build up their body for beauty.