How to EZ-Bar Curl (Bicep exercise)

EZ-Bar Curl - The complete guide

EZ-Bar curl is one of the greatest exercise for your biceps.

This time I will discuss how to bicep curl, and what are the common mistakes you should avoid.

Equipments needed: EZ-Bar (known as Olympic Bar).

Difficult: Beginner

EZ-Bar Curl exercise

How to EZ-Bar Curl:

1. Stand straight and hold the bar with a wide grip where you see some kind of sinking, a place where you can place your hands. Your handhelds should be facing forward with a slight positioning to the inside because of the bar shape. Keep your elbows close to your torso. This will be your starting position.

2. Now, While your upper arm is stable, exhale and raise the bar up, contracting your biceps. Focus on moving ONLY your arm.

3. Keep raising the bar until your biceps are fully contracted and the end of the bar is equaling shoulders height.

4. Inhale and move the bar down back to the starting position.

5. Repeat for your specific target of reps.

Bicep Curl common mistakes:

1. The biggest mistake peopel doing while bicpe curling is moving the back backwards. This is count as a cheat! Your body need to be stable and you should be moving only your arm while performing this exercise.

2. Another mistake is moving the elbows. Make sure they are stable near your torso! Dont let them move!

3. Control the weight - do not "drop" the bar back to the starting position too fast. do it slow.

Ez-Bar Curl (bicep curl) video:

Good luck and have fun curling!

curls get the gurls.

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Goblet Squat - The perfect squat alternative

In this article I will talk about the goblet squat, the best squat alternative.

Squat Alternative - The Goblet Squat

I bet you probably heared that the squat movement is natural and normal. So why are we so bad with this? What can we do? Here I am to present you the "Goblet Squat".This exercise will help you learn the movement of squat or even improve your squat movement and technique.

The squat exercise is known as "the king of exercises" and he has many advantages to strong meaty legs.

The question: "What's your squat?" if the leg version of the question "How much you press?", a question that people tend to ask about bench press.

As soon as squat reputed as one of the best exercises and isn't suitable for everyone, there are variety of versions to this exercise like Front Squat, Box Squat, and Zercher Squat.

One of the best of them, is one of the newer versions of the squat: the goblet squat.

Goblet squat is very easy to learn. 

Goblet Squat Muscles

Goblet Squat can be also a good addition to the squat, which will help you to learn the movement or improve the technique. Many people are not aware that squat they are doing is wrong.

The exercise is named "Goblet Squat" because of the fact that you suppose to hold the weight like you hold a goblet. This exercise is good for everyone, including new trainees who want to practise before starting with the "Squat". In addition, this exercise is really good for people who has poor flexibility in the hands, partially ankle movement, short middle-back muscles, injured shoulders, or long legs.

How to Goblet Squat:

- Hold a dumbbell against the chest. 

- Position your legs a bit wider than your shoulders, while your fingers pointing with a small slight to the sides. The taller you are, the more space you'll need.

- Go down with straight back, keeping your chest elevated. Make sure your not tend toward and your back isn't twisted.

- Get down as much as you can while all of your foot is in the ground. If your knees go up, your standing position is too close.

- At the bottom, make sure your elbows are between your legs and your knees tend toward. This is what makes the goblet squat very special - Knees toward!

- Push yourself up and stand straight.

This exercise is recommended with light weight. Better start with light weight, realize its easy for you, and start raising, instead of getting injured from more weight.

Goblet squat video:

Good luck!

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Endomorph - Information & Facts

So.. after reading the complete guide to body types and my past articles about ectomorph & mesomorph, it's time for some information about Endomorphs!

The endomorph body type is usually soft and gain fat fast. In general they are shorter, with thick arms and legs, specially in the upper leg. Endomorphs are naturally strong in leg exercises such as Squat.

Definition of Endomorph:

- Soft, circular body

- Gain fat and weight fast

- Usually short

- Find it hard to burn fat

- Slow metabolism

- Hard to determine muscles

Endomorphs can gain weight easy. Unfortunately, the bigger past of this weight is fast and not muscle. To keep the fat gain low as possible, endomorphs must do aerobic excises and weight training. Usually there is no need for them for supplements, as soon as they consume enought protein in their diet.

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All about Ectomorph

After reading the complete guide to body types, I'm pretty sure you want to know more about Ectomorph. 

Ectomorphs are usually skinny guys, light-weight with small bones and lean muscle. Most of them has long thiny limbs.

Typical Ectomorph usually:

- Soft, small body shape

- Hard to gain mass (hardgainer)

- Flat chest

- Small shoulders

- Find difficult to gain weight

- Fast metabolism

It's really hard to gain weight for an Ectomorph. They have fast metabolism which burns calories really fast. Ectomorphs need large ammount of calories to gain weight. The workouts should be short, focusing the big muscle groups. Supplements are very recommended for them.

If you are an Ectomorph, you should eat before you sleep to prevent catabolism during the night.

Ectomorph advantage is that the can burn fat easy, which is good for their non-mass routine.

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Mesomorph - Information and Facts

Today I will discuss on the following body type: Mesomorph.

Mesomorphs has a big boned structure, big muscles and natural look of an athlete. Mesomorphs are the best body type for bodybuilding. It's easy for them to increase and decrease weight and they are naturally strong.

Definition of Mesomorpoh:

- Athlethy

- Hard-built

- Rectangular body shape

- Easy to see the muscles

- Strong

- Easy to gain muscle mass

- Gain more fat than Ectomorph.

The Mesomorph body type reacts most effective to weight training. You will be able to see the changes very fast, specially if you are a begniner.

The disadvantage of Mesomorph is that they gain fat faster than Ectomorph - It means they need to have balanced calory intake. Training with weight and cardio exercices both will be the best solution for mesomorphs.

Good luck!

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What's my body type? The complete guide

What's my body type? The complete guide

Your body type influencing how you will react to the workouts and nutrition. In this guide, you will learn how to determine your body type in order to prepare yourself a suitable workout and nutrition plans!

When I just started exercising, I've been shocked from the variety of the different workout plans, the supplements, nutrition plans and the information anywhere. Many of these plans were contradictory to each other, and I had no idea what to do.

As a result, I have been working out for six months without a really small result and no motivation to train.

When I was a beginner I thought that the more I train, the bigger I will be. I have been following a professional bodybuilder workout plan and the result was a small increase in my weight. 

After I was reading that my body type is Ectomorph, I learned about my metabolism and the difficult to incrase my weight. As long as I knew I am Ectomorph, I learned that I need to focus on my calorie intake, more rest, and not much aerobic exercises.

That's why it is important to learn your body type, to fit your workout and nutrition plans for your needs.

There are 3 differnet body types: Ectomorph, Mesomorph, and Endomorph.

I will describe each body type on my next article.

Thanks for reading!

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Workouts fails

Best workout fail compilation

Funny video with a bunch of examples and fails of workout: fail bunch press, fail squats, push-ups, horizontal bar fails,running, deadlift fails, and big collection of fails can happen to any of us in the gym, home, or anywhere during training and workout.

Watch the following video:

Any of this fail collection has ever happenned to you? Share with us your fails and thoughts in this funny fail video, which can be sad - if it happens to you!

Take care during your workout and lift well, so you wont be added to this workout fail collection!

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