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Overhead Press

Overhead press mainly targets shoulder blades, upper back and chest muscles. Steps to do overhead press with dumbbells/ barbell: Start...

beatrixhandoko

Dec 16, 20211 min read

Pull ups

Pull ups mainly targets biceps and back muscles. Steps to do pull ups with/ without resistance bands: Hold the pull up bar with a neutral...

beatrixhandoko

Nov 22, 20211 min read

Bent over rows

Bent over rows mainly targets the back muscles such as latissimus dorsi and trapezius. Steps to do bent over rows with barbell: Holding...

beatrixhandoko

Nov 22, 20211 min read

Bench press

Bench press mainly targets around the chest and triceps muscles. Steps to do bench press with smith machine/ barbell: Lie flat on the...

beatrixhandoko

Nov 22, 20211 min read

Bulgarian split squat

Bulgarian split squat primarily works on overall quads and glutes. This may vary based on your body position. Steps to do bulgarian split...

beatrixhandoko

Nov 22, 20211 min read

Hip thrust

Hip thrust mostly focuses on glutes, hamstring, quads and hip adductors muscles Steps to do hip thrust with barbell: With a bench placed...

beatrixhandoko

Nov 22, 20211 min read

Lunge back squat

Lunge back squat mainly focuses on glutes, quads and hamstring muscles. Steps to do lunge back squat with barbell: With feet shoulder...

beatrixhandoko

Nov 22, 20211 min read

Romanian deadlift

Romanian deadlift targets mainly on glutes, hamstrings, and adductor muscle group Steps to do romanian deadlift using barbell/ dumbbells:...

beatrixhandoko

Nov 22, 20211 min read

Conventional deadlift

Conventional deadlift targets hamstring, quads, glutes, and a bit of calves and lats muscle group Steps to do conventional deadlift with...

beatrixhandoko

Nov 22, 20211 min read

Sumo deadlift

Sumo deadlift mostly focuses on quads, glutes, hamstrings, hips, and inner thigh muscles. Steps to do sumo deadlift with barbell:...

beatrixhandoko

Nov 19, 20211 min read

Back squat

Back squat mainly targets lower back, glutes, quads and hamstring muscles. Steps to do back squat with smith machine/ barbell: Place the...

beatrixhandoko

Nov 19, 20211 min read

Bibliographies

Health, R., 2022. Why You Need to Warm Up, Stretch and Cool Down. [online] Riverview.org. Available at: <https://riverview.org/blog/fitness-2/why-you-need-to-warm-up-stretch-and-cool-down/> [Accessed 26 January 2022].

www.heart.org. 2022. Warm Up, Cool Down. [online] Available at: <https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down#:~:text=Cooling%20down%20after%20a%20workout,your%20blood%20vessels%20are%20dilated.&text=A%20cool%2Ddown%20after%20physical,the%20end%20of%20the%20episode.> [Accessed 26 January 2022].

The Training Room. 2022. Perform Better & Stay Healthy: How a Dynamic Warm-Up Can Help You - The Training Room. [online] Available at: <https://thetrainingroompt.com/perform-better-stay-healthy-how-a-dynamic-warm-up-can-help-you/> [Accessed 26 January 2022].

Boston University. 2022. Stretch Before Exercise? Not So Fast. | BU Today | Boston University. [online] Available at: <https://www.bu.edu/articles/2015/stretch-before-exercise-not-so-fast/#:~:text=Recent%20studies%20caution%20people%20away,against%20injury%20during%20their%20exercise.> [Accessed 26 January 2022].

Protectbenefitrisk.eu. 2021. PROTECT Benefit-Risk. [online] Available at: <https://protectbenefitrisk.eu/tables.html#:~:text=Tables%20provide%20fast%20and%20efficient,which%20they%20can%20be%20adapted> [Accessed 15 December 2021].

HotelGyms.com - Book hotels with real gyms. 2021. The Strong App Review - Think less. Lift more. (2021) | HotelGyms.com. [online] Available at: <https://www.hotelgyms.com/blog/the-strong-app-review-think-less-lift-more> [Accessed 6 December 2021].

McEvoy, M., 2022. 7 Reasons Quality Website Content is Valuable. [online] Web Presence Solutions - Digital Marketing, SEO Services. Available at: <https://www.webpresencesolutions.net/7-reasons-quality-website-content-valuable/> [Accessed 18 January 2022].

Solointel.com. 2022. What Makes a Website Valuable? – Solo Intel. [online] Available at: <https://www.solointel.com/what-makes-a-website-valuable/> [Accessed 18 January 2022].

Medium. 2022. 7 Things To Remember When Selecting Fonts For Your Design. [online] Available at: <https://uxplanet.org/7-things-to-remember-when-selecting-fonts-for-your-design-ec1e592266c5> [Accessed 18 January 2022].

Tungate, M., 2022. 8 Design Tips for Creating a Clean Minimalist Website. [online] Blog.envisionitsolutions.com. Available at: <https://blog.envisionitsolutions.com/8-design-tips-for-creating-a-clean-minimalist-website> [Accessed 18 January 2022].

Powerliftingtechnique.com. 2022. Best Shoes For Squats: Buying Guide & Reviews (2021) | PowerliftingTechnique.com. [online] Available at: <https://powerliftingtechnique.com/squat-shoes/> [Accessed 18 January 2022].

BarBend. 2022. 3 Essential Cues for Bracing in Heavy Lifts | BarBend. [online] Available at: <https://barbend.com/bracing-cues-heavy-lifts/> [Accessed 18 January 2022].