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Toe Raise On Bench:

THIS WORKOUT IS RARELY DONE BY MOST PEOPLE AND CAN REALLY HELP DEVELOP A FULLER LOOKING CALF MUSCLE.

1-Sit on a bench with your legs flat toes pointed upwards holding a light dumbbell between your feet. Grip the side of the bench with your hands for support.

2-With the inner part of your feet hug the dumbbell and tilt your feet towards your body using your ankles, then tilt them back down away from your body. This works the tibia muscle.

3-This is a workout that should be done with light weights and high repetitions.

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Standing Toe Raise:

THIS WILL HELP WORK THE UPPER AND INNER PORTION OF THE CALF MUSCLE

1-Stand straight holding a dumbbell in each hand against the sides of your body, palms facing each other.

2-Lift your heels from the ground by pushing on the balls of your feet. Make sure you go up all the way until you feel a squeeze in your calves. Then go down slowly keeping a smooth motion.

3-For more of a stretch in the calf try using a step to do the same workout.

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Dumbbell Deadlift:

THIS WORKOUT WILL REACH THOSE LOWER BACK MUSCLES

1-Stand with your feet about shoulder width apart grab a dumbbell in each hand palms facing each other. Slowly lower the weight while keeping your head up and back straight and rigid.

2- Keep your back flat and your head up try not to round your back when doing this workout you should feel a stretch in your hamstrings when you go down.

3-Lift the dumbbells keeping them in front of your shins. They should slightly glide across your shins when pulling them back up to the upright position. Do not forget to breathe very important exhale on the way up.

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Lunges:

THIS IS ONE OF THE MOST EFFECTIVE WAYS TO BUILD SOLID LEGS

1-Pick up a dumbbell in each hand palms facing in. Using your legs, stand with your feet about shoulder-width apart. Keep your back straight and your head up.

2-To begin take a large step forward with your right leg and lunge down toward the floor until your left leg is parallel to the ground. Once you reach the bottom, drive your body back up with your right leg until you are in a standing position.

3-Perform the same movement with your left leg and continue alternating.  Make sure you keep good form and do not do this workout too quickly your form will become sloppy and you will risk injury.


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Sumo Squat:

SUMO SQUATS HELP REACH OUTER LEG MUSCLES & DEVELOPS GOOD CORE STRENGTH

1-Hold one dumbbell with both hands between your legs placing your feet outwards like a penguin. Spread them apart like a sumo wrestler.

2-Squat down slowly keeping your back and head straight. You should go down to about 90 degrees.

3- The form here is very important keep very strict movement throughout while breathing. Exhale on the way up squeezing the legs to tweak the intensity.

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