MARNIE HOLLEY – THE FIRST POLE-VAULTER AMONG THE FITNESS STARS

MARNIE HOLLEY – THE FIRST POLE-VAULTER AMONG THE FITNESS STARS

When I was going through the Competitor’s Information Forms collected during the athletes’ registration at the recent World Women’s Championships in Santa Susanna, I noticed, with surprise, that one fitness competitor practised pole-vaulting at national level.

There is one tall classic bodybuilder in the IFBB, Bjorn Vestrum Olsson from Norway, who competed in high jumping but Marnie Holley is the first IFBB competitor with the pole-vaulting experience. She was also doing gymnastics and diving, so has had a comprehensive background for performing fitness at top level.

The Best Successful Bodybuilding Tips for Beginners

The Best Successful Bodybuilding Tips for Beginners Very are coming soon with great Fitness article

Lateral Raises -Best Bodybuilding exercise

Lateral Raises -Best Bodybuilding exercise
There are different techniques of doing this exercise, one way to do this is in a standing position with dumbbells. Other ways you can do this is bent over lateral raises, or with cables in a standing position and sitting position.
Exercise form is essential for targeting specific muscle groups such as side laterals for the side shoulders - get the real info and proper exercise form at fitFLEX!
Guide to lateral raises, a weight training exercise for building the shoulders. Learn proper dumbbell side lateral raise lifting form and top muscle building ...

Front Raises - Best Bodybuilding exercise

Front Raises - Best Bodybuilding exercise
An easy way to get your front portion of the shoulder muscles in shape is to to do front raises. Like most other exercises, you can do this with dumbbells or with barbells, whichever suits you the best.

Best Bodybuilding exercise for build good Shoulder

A great exercise to work your lateral and front shoulder muscles, and it can be done using both barbells as well as dumbbells. In dumbbell exercises overhead front press will help you build individual strength in both the shoulders and give you a toned anterior and lateral deltoid.

Best Exercises for Shoulder - Bodybuilding Advice

Best Exercises for Shoulder - Bodybuilding Advice

When undertaking bodybuilding, shoulder exercises workout attention must be paid to all the three major muscles of the shoulder, the trapezius, the rotator cuff and the deltoid. Inculcate shoulder exercises that involve the use of all these three muscles.

bodybuilding Workout Day Day Six for Biceps Bodybuilding tips

bodybuilding Workout Day Day Six for Biceps Bodybuilding tips
Barbell Bicep Curls
Preacher Curls
Incline Dumbbell Curl
Hammer Curls
End the bicep exercises with cable machine curls with overhand grip.

bodybuilding Workout Day Day Five for Back Bodybuilding tips

bodybuilding Workout Day Day Five for Back
Bent Over Rows
Lat Pull Down
Dual Pulley
Dead Lifts
Shrugs
End the back exercises with weighted belt back pull ups. Do as many reps in one set as possible.
Our back is the biggest muscle group after legs. Huge lats is the locomotive that drives all other muscles to new developments.
Back is the big and power muscle group and that is why your back workout needs compound power exercises. I speak about rows first of all. Everybody who want perform good back workout have to include in training session

bodybuilding Workout Day Day Four for Legs

bodybuilding Workout Day Day Four for Legs
Barbell Squats
Leg Press
Lunges
Calf Raises (Standing/Seated)
Leg Curl
End the leg exercises routine with glute extensions to get a firm backside.

bodybuilding Workout Day Three For Triceps

bodybuilding Workout Day Three For Triceps
Barbell Triceps Press
Standing Triceps Dumbbell Press
Kickbacks
Close Grip Bench Press
Triceps Pull Down
End the triceps exercises with double bar dips and do it with a weight belt to increase effectiveness

Best Shoulder Workout Routine For Good Bodybuilding Result

Best Shoulder Workout Routine For Good Bodybuilding Result
he best shoulder workout routine will hit all parts of the shoulder as a whole as well as individually. Shoulder exercises are done with very light weights in many areas

Shoulder Pain

If you have shoulder pain when doing shoulder exercises you might be doing too much or going out of the suggested range of motion. Lets take shoulder presses and analyze the form you should be using. When you lower the weights, your elbows should not drop below your shoulders. Most people let the dumbbells go all the way down to almost touch the shoulders and the elbows go way down below the shoulder level.

Individual Deltoid Workout

Deltoid exercises for the front, rear and medial delts will require using very light weight. Lateral raises will work the side deltiods. Stand with weights at your side and lift them up until your arms are parallel to the ground. A good front deltoid workout is to hold the weights and lift them in front of you. The best rear delt workout is done by bending at the waist so that your body is parallel to the ground, from this position lift the weights out until your arms are parallel to the ground.

bodybuilding Workout Day Two For Shoulder

bodybuilding Workout Day Two For Shoulder
Military Press
Dumbbell Over Head Press
Dumbbell Lateral Raises
Dumbbell Front Raises

Bodybuilding Workout One Muscle Each Day - Day One (Chest)

Bodybuilding Workout One Muscle Each Day
Working one muscle on one day allows you to do more exercises for that muscle group and leaves you with more energy for lifting heavier weights. Start each exercise with a warm up set, go for very less poundage and concentrate on the form and technique. After your warm up go for heavy poundage and do a set with 12 reps, then increase the pounds and do 10 reps.

For the last set go with very heavy weights and push yourself as if there is no tomorrow and put in 8 reps. If you are lifting real heavy then you can also opt for 10-8-6 reps for your sets. Here is a one day one muscle bodybuilding workout schedule for men and women.

Day One (Chest)
Barbell Bench Press
Decline Dumbbell Press
Incline Dumbbell Press
Flat/Decline Dumbbell Fly

benefits of Aerobics? bodybuilding tips

benefits of Aerobics? bodybuilding tips: Aerobic exercises suggested for a healthy cardiovascular system are one of the techniques to build muscles. Aerobics, when performed at a high intensity will help to develop a muscular physique. It is essential to add aerobics to your muscle building exercises to achieve new muscle growth. An aerobic session that lasts for 30 - 40 minutes can allow women to reap the desired benefits.

benefit of Swimming?

benefit of Swimming: If you intend to build muscles, swimming can always be a good form of exercise. As we all know, there are different swimming strokes, however, the most sought after for muscle building is the butterfly stroke. For building muscles,

 you need to perform this stroke vigorously and with great intensity. But swimming as a workout has to be done properly to gain muscle mass. Swimming (butterfly stroke) is a great workout for strengthening the back and shoulder muscles. While swimming, all major muscles perform actions that stimulate muscle growth.

Benefits of Bicycling

Benefits of Bicycling: Bicycling is a popular bodybuilding activity, often recommended for women. Basically, bicycling is critical for building calf and thigh muscles. This fitness exercise is a natural way to tone up your muscles. This is one of the bodybuilding workouts for women that helps to improve and shape one's stature. Those exercising for the purpose of muscle building should also encompass bicycling in their workout routines. This popular outdoor sport is beneficial to improve cardiovascular functionality and enhance fitness levels.