GYM FITNESS

Push-ups are a great exercise for building upper body strength.
They primarily target the triceps, pectoral muscles, and shoulders.
When done with proper form, they can also strengthen the lower back and core by engaging the abdominal muscles.

Here are some benefits of doing push-ups:

1. Upper body strength: Push-ups help develop your triceps, pecs, and shoulder muscles¹.

2. **Convenience**: They can be done from virtually anywhere and don't require any equipment¹.

3. **Cardiovascular health**: Push-ups can enhance your cardiovascular health by pumping enough blood and oxygen throughout your body².

4. **Improved posture**: They engage your back muscles and help you build a healthier posture with a strong and stable core².

5. **Reduced risk of lower back injuries**: Push-ups stabilize your body movements, reducing lower back pressure and the risk of injuries.

6. **Joint and bone health**: Push-ups benefit the muscles, bones, and joints of various body parts².

7. **Flexibility**: They improve flexibility, balance, and posture while protecting your shoulders and lower back from injuries.

2. DUMBBELL FRONT RISE

1. Strengthens Shoulder Muscles: The dumbbell front raise primarily strengthens the shoulder muscles (deltoids) and also works the upper chest (pectorals).

2. Improves Everyday Activities: Strong shoulders are essential for lifting objects safely in daily life. The front raise can help build the strength needed to perform everyday activities such as placing grocery bags on the counter or putting items on a shelf at shoulder height.

3. Physical Therapy: This exercise is commonly recommended for use during physical therapy when recovering from a shoulder injury or shoulder surgery.

4. Reduces Neck Pain: Including the dumbbell front raise in your workout routine may even help reduce neck pain.

3. CUBAN PRESS

1. Strengthens Shoulder Muscles: The dumbbell cuban press is a comprehensive exercise aimed at building functional strength in the shoulders and rotator cuff. It works all shoulder muscle head positions, while simultaneously stimulating the muscles in the upper back and chest.

2. Improves Shoulder Stability: The cuban press works the rotator cuff, which is crucial for shoulder stability and health.

3. Enhances Mobility: Besides increasing your shoulder's range of motion (ROM), the cuban press also helps your upper back.

4. Time-Efficient: This exercise is time-efficient and can be incorporated into your workout routine to help you achieve stronger shoulders.

4.ZOTTMAN CURL

The Zottman curl is a variation of the bicep curl exercise that targets the biceps and forearms.

5.HAMMER CURLS KURZHANTEL

Hammer Curls is a bicep exercise that targets the muscles in the upper and lower arm. It is performed with a dumbbell or a pair of dumbbells.

6.SEATED ALTERNATING DUMBBELL CURL

The **Seated Alternating Dumbbell Curl** is an exercise that targets the **biceps** muscles.

7.GRIT ELITE GEAR

The Grit Elite Gear is a premium athletic brand that offers a range of fitness equipment and accessories. They have developed an innovative solution called **GRIT - ADJUSTABLE DUMBBELL**, which is a game-changer in fitness training.

8.SEATED FRONT AND BACKEND TATE PRESS

1.The Seated Front and Back Tate Press is an exercise that targets the **triceps** muscles.

2.It also works the upper chest and front heads of the shoulders. This exercise is performed in a seated position, which provides stability and allows for better isolation of the triceps³.

9.FRONT LIFTING WITH DUMBBELLS

1.The dumbbell front raise is a fundamental weight training exercise.

2.It primarily strengthens the shoulder muscles (deltoids) and also works the upper chest (pectorals).

WEIGHT PLATE FRONT RAISE

1.The weight plate front raise is an isolation exercise that primarily targets the front and sides of the shoulders.

2. It is suitable for all fitness levels and can help build strength, improve shoulder mobility, and shape your shoulder heads¹.

HALF CROSS CRUNCH

The **half cross crunch** is an abdominal exercise that targets the **obliques** and **rectus abdominis** muscles. It is a variation of the traditional crunch exercise that involves twisting your torso to work the oblique muscles.

Here are the steps to perform the half cross crunch:

1. Lie on your back with your knees bent and feet flat on the floor.

2. Place your hands behind your head, keeping your elbows out to the sides.

3. Lift your head and shoulders off the ground, engaging your abs.

4. Twist your torso to bring your right elbow toward your left knee while extending your right leg out straight.

5. Return to the starting position and repeat on the other side.