A  MUST  DO  !!!

     THE TOP FOUR EXERCISES FOR THE WHOLE                                  BODY IN 1/2 AN HOUR  .


              1: Pull Ups {Chest And Upper Back.}


            2; Barbell or wall Squats {with                                     stability ball}+legs &                         buttocks.


            3: Crunches {Abs.}


            4Calf Raises {Calf Muscles.}   

Please reload

Execution>> stand on a calf- raise machine with your shoulders under the pads.>> Place the balls of your feet on the foot platform so that your heels are free to move through a full range of motion, keep your toes pointed >>>

Please reload

Execution>> Sit at the edge of ad exercise bench with your legs apart and feet on the floor.>> To begin working your right hand biceps, lean forward and place your left elbow or hand on your left thigh or hip for support. Place your right triceps on the inside of your right thigh.

Please reload

Execution>> Sit in a leg-press machine, placing your feet about shoulder –width apart against the resistance platform. You should feet pressure on the entire soles of both feet.

Please reload

Pec-Deck Flyes.

EXECUTIONAdjust the seat of the pec-deck machine so that your upper arms are in line with your shoulders or slightly below. Sit firmly against the back support pad and place your forearms against the resistance pads on either side. Your entire forearm and elbow should rest against each pad as you grasp the hand grips.

Please reload

Execution>> Place two benches parallel to each other about 2 ½ - 3 feet apart.>> Sit on the middle of one bench, placing your hands by your hips, fingers cupping the edge of the bench and your elbow pointed rearward. Support your body on straight arms and place your feet onto the other bench. 

Please reload

Execution>> Stand nears an exercise bench, rack or another comparable stationary object and take a wide stride stance with one leg infront, or on a bench as shown, and the other behind and out to the side. Lean forward from your hips until your torso is parallel to the floor, keeping a slightly arch in your low back and bending your knees.

Please reload


Execution>> Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.((( 

 Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.


Health  -  N  -  Fitness 1 0 1

   P.O. Box 50089-00200, Nairobi-Kenya



  • Facebook
  • Twitter

 Copyright © 2020 Health-n-Fitness101. All Rights Reserved