Legs, Hips and
Strong, powerful legs give your body good symmetry,
balancing the development of the upper body, and
facilitating good performance in other sports.
Building a good foundation of strength in the lower body
is important in all sports that require running, jumping,
lifting, kicking and pushing. Hip and leg extension play
a major role in:
Running - as seen in athletics, football and rugby.
Jumping - as seen in volleyball and netball.
Kicking - as seen in football and the martial arts.
Exercises for your Legs
Hips and Gluteals Workouts, Barbell Squat, Dead Lift, Leg
Press, Leg Extention, Front Lunge (dumbbell or barbell),
Reverse Lunge, Lying Leg Curl, Straight-leg Dead Lift,
Standing Calf Raise, One-leg Dumbbell Calf Raise, Leg
Press Machine Calf Press.
The desire for a bigger, better-developed chest is
perhaps the greatest motivator for men to strength train.
It somehow symbolizes heroism and male virility. Women,
too, can benefit from chest training. Although it won't
increase the size of your breasts (they are mostly fat
tissue), it will create the appearance of a fuller and
more shapely chest.
Strong chest muscles are advantageous in many sports.
These muscles are involved in all forward and
upward-reaching actions e.g. in rugby tackling and
grabbing an opponent- and are also used in throwing and
hitting movements - e.g. during forehand drives in tennis
and squash; when throwing the ball overhead in netball,
basketball and volleyball; and throwing the discus,
shot-put and javelin. A strong chest is also advantageous
in swimming (breaststroke) and several gymnastic
Exercises for your Chest Workouts.
Barbell Bench Press, Dumbbell Bench Press, Incline
Barbell Bench Press, Incline Dumbbell Bench Press,
Dumbbell Flye, Pec Dec Flye, Cable Cross-over.
Shoulder training can change the proportions of your
physique. Well-developed shoulders draw more attention to
your upper body and create an aesthetically pleasing
taper, making your waist appear smaller.
Strong shoulders are advantageous in most sports
involving upper body motions. The shoulder muscles are
Raising the arms forwards or sideways away from the body
- e.g. tennis or squash strokes, and front crawl in
You need to use a variety of exercises to train your
shoulders as there is no single exercise that works the
whole area. The shoulders are comprised of three heads
each of which needs to be targeted if you want full and
well balanced development.
Exercises for your Shoulder Workouts.
Dumbbell Press, Lateral Raise, Upright Row, Bent-over