1. Squats
2. Deadlift
This is the most important exercise you are going to learn, it's also the exercise that most people get wrong in the gym. Here is the way i learned how to deadlift with proper form
1. Make Sure your feet are firmly planted on the floor in line with each while being separate from each other
2. Make sure your back is straight, I've seen people with bent backs while doing deadlifts and that has caused some people to damage their back or worse case scenario break/fracture your back. MAKE SURE YOUR BACK IS STRAIGHT
3. When bringing the barbell to the ground, make sure it goes below the knees
4. When going backup make sure you keep a straight back immediately as it targets the glutes and hamstring
5. Make sure your knees are not bent when you have a straight back otherwise the effect won't work on the areas your targeting.
6. We recommend doing high reps but low weights as it's a very risky exercise and can potentially damage your back or legs permanently if done incorrectly.
3. Leg Press
4. Leg Extension
5. Calf Raises
1. Place your toes at the edge of the box as this would help target the calves. i noticed a lot of people at the gym put their whole foot on the platform. You are not working out your foot, you are working out your calves. This is why you put the toes at the edge of the box
2. Make sure back is straight to prevent injuries
3. When lifting your toes, make sure you fully lift it than slowly go back down
4. We recommend doing high reps but low weights as if done wrong, can damage your calves.
1. Make sure your feet are a little pointing inwards and position them in line with each other BUT NOT NEXT TO EACH OTHER. I see this mistake all the time and it's mistake i don't want to see from my readers.
2. Make sure your hand is firmly gripping the chair handle in order to keep the body still
3. Make sure your legs are spread apart and are in line with each other
4. When going up, make sure you go up slowly and than come back down. I see people often kick their legs in the air and it doesn't work because you're not playing football, you are working on your legs. Kicking legs in the air can also hit people walking by and that something you want to avoid.
5. We recommend doing low reps but high weights as it's a fairly simple exercise that can be done quickly
1. Make sure feet are aligned with the machine
2. Make Sure your back is straight
3. Make sure you have a firm grip on the bars as it can prevent injury and is used to stop the press from falling into you
4. When pushing up make sure it's a bit bent than fully bend your legs when going in
5. We recommend doing high reps but low weights as it's a very risky exercise and can potentially damage your back or legs permanently if done incorrectly.
1. Line up your feet perfectly in order to ensure balance in the form
2. Make Sure the barbell is behind your shoulders in order to prevent Injury on your shoulders and grip is firm
3. Make Sure your back is perfectly upright to prevent injury to the spine
4. When squatting make sure the Lower body is in line with your knees and the feet are firmly placed on the floor
5. We recommend doing high reps but low weights as it's a very risky exercise and can potentially damage your back or legs permanently if done incorrectly.