Descriptions of the Exercises:This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...
Intensity Boosters Side Bends Bodybuilding Tips


LEARN HOW TO PERFORM DUMBBELL SIDE BEND
Learn how to do dumbbell side bends using the correct technique. For exercise includes instructions and tips...
INSTRUCTIONS:
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.

Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

Repeat for the recommended amount of repetitions and then change hands.
Caution: Refrain from using this exercise if your obliques tend to grow easily as wide obliques take away from your symmetry.


Variations: 
You can also do this exercise while seating on a bench or with a barbell
This exercise works the obliques. Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in.
Keep your feet firmly on the floor with a shoulder width stance.
Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
Without pausing at the top, bend down to the left.
Repeat for desired reps.
Side Bend Tips:
Always keep your back straight, eyes facing forwards, and bend at the torso only.
Concentrate on the stretch and contraction of the oblique muscles (down the side of your body).
Keep the dumbbells close to your body.
This exercise can also be performed while seated on the end of a bench. 
Abdominal

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. 
Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
Repeat for the recommended amount of repetitions.

Main Muscle: Abdominals 
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.
Abdominal Exercise Side bends:


This exercise builds the muscles of the torso. It also works the lower back and abdominals.

Important note: This exercise must be done with a dumbbell in ONE hand ONLY. If you do this particular exercise with two dumbbells, the weights actually cancel each other out so that it is as if you are doing the exercise with no weight at all - many beginners fall into this error when doing this exercise.

Step 1:
Hold a dumbbell in one hand. Stand straight, with the feet about shoulder width apart.

Step 2:
Now, bend sideways as far as you can without strain, in the direction of the hand holding the dumbbell. Make the movement smooth, not jerky. Use the muscles at the sides of your torso to take the strain.


Step 3:
Now, still holding the dumbbell in the same hand, holding your arm out to keep the dumbbell away from your body, bend the other way, as far as you can without strain. Make the movement smooth, not jerky. Use the muscles at the sides of your torso to take the strain.

Step 4:
Do one set of the above.

Step 5:
Now, change the hand holding the dumbbell, and repeat the steps, but now in the opposite direction. Do one set of this. Count both sets (one with each hand) as one set of side-bends.

The number of sets and repetitions for this exercise are outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.

1: Stand with feet shoulder-width apart and arms hanging down at sides.
2: Step forward with right foot and lower body down into a lunge, thigh should be parallel to the floor.
3: As you begin to lower into the lunge, raise your left arm up above head and bend torso to the right toward the floor. Try to touch the floor with your right hand. Pause, then raise torso back up as you push up from the lunge. Repeat as necessary.

Dumbbell-loaded side bends

Here’s another exercise in which what you’re actually doing and what you think you’re doing don't align. “Not only does it not work your ab muscles, this move places high levels of compression forces on the spine and the soft tissues that act as the spine's shock absorbers,” says Michelle Olson, PhD, FACSM, CSCS, a personal trainer and professor of exercise science at Auburn University at Montgomery in Alabama. “It puts you at risk for rupturing a spinal disc.”

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Try: Side planks
This simple move isometrically targets the oblique (side abdominal) muscles while keeping the spine in a healthy alignment. Lie on your side, forearm flat on the ground and perpendicular to the shoulders. Stack the feet and bend the knees slightly to bring the feet in, then press up, using the slight leverage from the bent knees to press your shoulder so it’s directly over your elbow. Press the top hip up toward the ceiling so it’s parallel to the top shoulder. Hold for 10 seconds, then rest for 5, and repeat three times; switch sides and repeat.

Back extensions, especially with added weight
While extension is generally a good thing when it comes to strengthening the core, hyperextension is another story. And with this apparatus, that lower-back overarching (as shown here) is all too possible. “If you have a natural exaggerated curve and extra abdominal fat, you’re risking injury of the lower back,” says McCormick says. Adding a weight plate ups the danger in the same way, throwing off your balance.

Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

Repeat for the recommended amount of repetitions and then change hands.
Caution: Refrain from using this exercise if your obliques tend to grow easily as wide obliques take away from your symmetry.
Variations: 
You can also do this exercise while seating on a bench or with a barbell.
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. 
Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
Repeat for the recommended amount of repetitions.
Caution: Use caution if you have lower back problems, or avoid this exerise altogether.
Variations: You can also do this exercise while seating on a bench or with dumbbells in your hands.
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.
How To Perform Exercise
Targeted Muscle Group
The dumbbell side bend exercise works the oblique muscles (which are the muscles on the sides of your abs.)

Start off standing with your feet shoulder-width apart with your knees slightly bent and abs drawn in.
Grab a dumbbell lin one hand, stand up straight and then bend at the waist to one side of your body as far as possible.
Hold onto the position for a count, squeezing your abdominal muscles and the return back to the starting position.
Switch to the other side and repeat for as many reps and sets as desired.
Tips :
Be careful to bend only at your waist and not at the hips or knees.
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