chemistry jokes
Post on 29-Dec-2015
42 Views
Preview:
TRANSCRIPT
CHEMISTRY JOKES
The optimist sees the glass half full. The pessimist sees the glass half empty. The chemist see the glass completely full, half in the liquid state and half in the vapor state.
Q: What do you do with a dead chemist? A: Barium
Q: What do you call a clown who's in jail? A: A silicon.
Q: What is "HIJKLMNO"? A: H2O.
Q: What is the name of 007's Eskimo cousin? A: Polar Bond.
Q: Why is a physics book always unhappy?
A: Because it always has lots of problems.
Q: If H2O is the formula for water, what is the formula for ice?
A: H2O cubed. Q: What did Al Gore play on his guitar?
A: An Algorithm
Did you hear oxygen and magnesium got together?
OMg! Q: How do 5 gay men walk?
A: One Direction! Q: Why did the student take a ladder to school?
A: Because he/she was going to high school!
Q: What happened to the plant in math class?
A: It grew square roots.
Q: What's a teacher's favorite nation?
A: Expla-nation.
Q: Why did the cross-eyed teacher lose her job?
A: Because she couldn't control her pupils?
Q: Why don't you do arithmetic in the jungle?
A: Because if you add 4+4 you get ate!
Q: Why is 6 afraid of 7?
A: Because 7 8 9 Q: What's the longest word in the dictionary?
A: Rubber-band -- because it streches. Q: Name a bus you can never enter?
A: A syllabus Teacher: "Why are you talking during my lesson?"
Student: "Why are you teaching during my conversation?"
Teacher: "Simon, can you say your name backwards?"
Simon: "No Mis."
Teacher: How can we keep the school clean?
Student: By staying at home.
Teacher: What is irony?
Student: "Irony is when something has the chemical symbol Fe."
Q: What do you call the leader of a biology gang?
A: The Nucleus
Q: What comes down but never goes up?A: Rain , AgeQ: I’m tall when I’m young and I’m short when I’m old. What am I?A: A candleQ: Mary’s father has 5 daughters – Nana, Nene, Nini, Nono. What is the fifth daughters name?A: If you answered Nunu, you are wrong. It’s Mary!Q: How can a pants pocket be empty and still have something in it?A: It can have a hole in it.Q: In a one-story pink house, there was a pink person, a pink cat, a pink fish, a pink computer, a pink chair, a pink table, a pink telephone, a pink shower– everything was pink!What color were the stairs?A: There weren’t any stairs, it was a one story house!Q: What travels around the world but stays in one spot?A: A stamp!
Q: If I have it, I don’t share it. If I share it, I don’t have it. What is it?A: A Secret.
Q: Take away my first letter, and I still sound the same. Take away my last letter, I still sound the same. Even take away my letter in the middle, I will still sound the same. I am a five letter word. What am I?A: EMPTYQ: What has hands but can not clap?A: A clockQ: What can you catch but not throw?A: A cold.Q: A house has 4 walls. All of the walls are facing south, and a bear is circling the house. What color is the bear?A: The house is on the north pole, so the bear is white.Q: What is at the end of a rainbow?A: The letter W!Q: What is as light as a feather, but even the world’s strongest man couldn’t hold it for more than a minute?A: His breath!Q: What starts with the letter “t”, is filled with “t” and ends in “t”?A: A teapot!Q: What is so delicate that saying its name breaks it?A: Silence.Q: A man was driving his truck. His lights were not on. The moon was not out. Up ahead, a woman was crossing the street. How did he see her?A: It was a bright and sunny day!Q: What kind of tree can you carry in your hand?A: A palm!Q: If an electric train is travelling south, which way is the smoke going?A: There is no smoke, it’s an electric train!
Q: You draw a line. Without touching it, how do you make the line longer?A: You draw a shorter line next to it, and it becomes the longer line.Q: How many months have 28 days?A: All 12 months!
Q: We see it once in a year, twice in a week, and never in a day. What is it?A: The letter “E”
Q: Mr. Blue lives in the blue house, Mr. Pink lives in the pink house, and Mr. Brown lives in the brown house. Who lives in the white house?A: The president!
Q: How do you make the number one disappear?A: Add the letter G and it’s “GONE”
Method 1 of 2: To Become Taller
1.
1Consume a balanced diet. A person will look a lot shorter when having a plump body. Not only
that, being fit by eating right will make you taller and feel better!
Eat plenty of lean protein. Lean protein, such as white poultry meat, fish, soy, and dairy,
helps promote muscle growth and healthy bones. Simple carbohydrates such as pizza, cakes,
sweets, and soda, are the stuff to stay away from.
Eat plenty of calcium. Calcium, found in leafy green vegetables such as spinach and kale,
and in dairy (yogurt and milk), helps promote healthy bones.[1]
Get enough zinc. Studies, although they have been inconclusive so far, point to a possible link
between zinc deficiencies and stunted growth in boys.[2] Good sources of zinc include oysters,
wheat germ, pumpkin and squash seeds, lamb, peanuts, and crab.[3]
Get enough vitamin D. Vitamin D promotes bone and muscle growth in children[4], and a
deficiency has been shown to stunt growth and cause weight gain in teenage girls.[5] Vitamin D
can be found in fish, alfalfa, or mushrooms commonly.
2Exercise throughout the teen years and in puberty to improve your height modestly. Do jumping exercises frequently, such as skipping. Be active. Get out and about and work your muscles for at least 30 minutes each day.
Join a gym. Joining a gym will help give you access to a lot of great exercising and
muscle-building machines. It will also keep you motivated to work out (you'll feel silly if
you're not exercising in the gym).
Join a sports team. People who join sports teams can use their natural
competitiveness to burn extra calories and hopefully get their bodies taller. The great
thing about team sports is that half the time, you don't even realize that you're
exercising.
If nothing else, walk around. If you can't find the time to do anything else, get up and
walk around. Walk to the grocery store. Walk to the library. Walk to school.
3Get adequate sleep each night. Sleeping is the time when your body grows, so having plenty of sleep is equivalent to giving your body more time for growth. Get between 9 and 11 hours of sleep per night if you're a preteen or still younger than 20.
The human growth hormone (HGH) is produced naturally in our bodies, especially during
deep or slow wave sleep.[6] Getting good, sound sleep will encourage the production of
HGH, which is created in the pituitary gland.
4 Understand that a majority of your height will be predetermined by genetics.Scientists
reckon that 60% to 80% of your height is determined by genes.[7]Unfortunately, either you have
the tall gene or you don't. That's not to say that you can't grow tall if you have parents who are
on the shorter side; it just means that having shorter parents means you're more likely to be on
the short side.
5Try not to stunt your growth. There might not be a lot you can do to increase your height, but
you can take several steps to make sure your natural height isn't shortened by environmental
influences. Drugs and alcohol are both thought to contribute to stunted growth if they're
ingested while you're young, and malnutrition can keep you from reaching your full height, as
well.
Does caffeine really stunt your growth? Scientific study shows that, no, caffeine does not
stunt growth.[8] Caffeine does, however, have a higher chance of keeping you from sleeping
soundly and regularly. Kids and adolescents needs about 9-10 hours of sleep, and caffeine may
hurt your ability to get that much sleep.
Does smoking really stunt your growth? The effects of smoking and second-hand smoke on
body mass index (BMI) are inconclusive. According to Columbia University's Internet Health
Resource, "Although the studies that have been done are largely inconclusive, the available
research suggests that children who smoke or who are exposed to second-hand smoke are
shorter than those who do not smoke or are children of non-smokers."[9]
Do steroids really stunt your growth? Absolutely. Anabolic steroids inhibit bone growth in
young children and teens, along with lowering sperm count, decreasing breast size, elevating
blood pressure and putting you at higher risk of heart attack.[10] Children and teens who suffer
from asthma and use inhalers that dispense small doses of the steroid budesonide are, on
average, half an inch shorter than those not treated with steroids.[11]
6Expect to be in your twenties when you stop growing. A lot of young kids look at
themselves and ask, "Have I finished growing yet?" If you're under 18, the answer is probably
"No!"[12] If you haven't stopped puberty yet, then you haven't stopped growing.[13]Try to be
thankful that you have a little time to grow taller instead of worrying about how tall you will be.
Method 2 of 2: Exaggerating Your Height
1Have a good posture. Always stand straight instead of hunching your back. Spread out your shoulders slightly towards the back. Having a good posture will make you look much taller!
2Wear tighter clothes. Tighter clothes accentuate the lines of your body. If you wear baggy clothes, those lines disappear, making you look smaller. Wear tight clothes that make you feel good about yourself, however, not ones you're nervous about wearing or uncomfortable in.
3Show the best features of your body. If you have long legs, wear shorts or mini-skirts to highlight your legs. Try to avoid wearing leg warmers or leggings which will visually shorten your legs and make you look shorter.
4Wear dark colored clothes. Sometimes, looking taller is all about looking slimmer. If you're able to look slimmer, there's a good chance you'll also look taller. Colors like black, dark blue, and forest green can all contribute to looking both slimmer and taller, especially if you go dark on both the top and the bottom.
5Wear clothing with vertical stripes. It makes you look taller. Horizontal stripes do the opposite.
Tips
Eat a lot of vegetables and fruits.
To get taller, stretch as far you can. Lay down on the floor and get a
massage. Massages relax your muscles, letting you get just a bit taller.
Don't diet if you haven't stopped growing. This can make you shorter.
Wear jeggings, yoga pants, leggings, or skinny jeans. Sweatpants and
loose jeans tend to make you look short.
Method 1 of 2: Making Yourself Appear Taller
1Go for medium or short hair. You may think that longer hair would make you look taller. But in fact, longer hair takes attention away from your neck and neckline, making you appear smaller. Instead, opt for short or medium length hair. These hairstyles will put the emphasis back on your neck; if you have a fairly tall neck, these hairstyles will be aces!
2Layer smartly. Layering your closes, believe it or not, can have an effect on how tall you look. Go for a v-neck over your tank top, for example, to elongate your chest and body. When you layer with dark colors, always put the dark color on the outside, as this is the color that people will remember.
Method 2 of 2: Getting Taller Naturally
1Adjust your posture. You may not realize the ways in which your posture is depriving you of height. A slight slumping of the shoulders, leaning forward of the head and neck, and habitually standing with your weight on one leg can all subtract from your height. Walk with a book on your head to train your body to keep your spine as erect as possible. Stand with your legs straight, and no further than hip width apart. Stick
your chin up a little. Not only will it add some extra height, but it'll also make you look more confident.
2Get more sleep. Did you know you only grow when you're asleep? Your body produces a hormone called HGH (or human growth hormone) while you sleep.[3] This hormone helps you develop muscle and actually grow taller. So if you're serious about getting taller, get serious about catching more Zs.
How much should you sleep? According to doctors:
School-age children should get between 10 and 11 hours of sleep.[4]
Teens and those just under 18 should get at least 9 to 10 hours of sleep.
3Eat right. A balanced diet filled with plenty of healthy nutrients will probably have an affect on how much you grow. That means staying away from the cakes, sodas, and pizzas and reaching for the salads, whole grains, and fish. If you're having trouble motivating yourself to eat these "yucky" foods, search for different recipes and look for combinations of food that you find naturally appealing.
Put lean protein into your diet. Lean protein includes white poultry meat (chicken breast),
fish, dairy, and soy products. Protein will help you gain muscle as well. A meal without protein
is a missed opportunity to get taller.
Put zinc into your body. Although the studies are far from conclusive, the scientific evidence
may point to a possible connection between zinc deficiencies and stunted growth.[5] That means
get your zinc or risk the possibility of stunting your growth.
Put calcium into your body. Again, there is little direct evidence between calcium and getting
taller, but calcium is an essential ingredient in helping you grow strong bones.[6] Strong bones
could mean taller bones.
Get enough vitamin D in your body. Vitamin D helps you grow stronger bones and promotes
muscle growth in children.[7] A deficiency of vitamin D has been linked to stunted growth and
even weight gain in teenage girls, a recent study has found.[8]
4Exercise. Whatever you do, take the time to exercise. Exercise is a powerful activity that can help you fight a long list of ailments. If you want to grow tall during your teen years especially, get in the habit of exercising your body. Exercising will force you to eat well, which is a staple of growing taller.
5Wait for time to make you taller. If you do all of the previous steps, there's a good chance that you've given your body the most you can give it to grow taller. Not everyone is going to be as tall as a basketball player or model. The flip side is that being tall isn't everything there is in life, and overcoming that physical and emotional hurdle might even help you in the long run.
Your growth plates fuse together at the end of puberty, which is when you stop growing.[1] When
you hit the end of puberty, you can by and large expect to stop growing.
Know that you can go through puberty and still not hit your growth spurt until the tail end of
puberty. Some people are "late bloomers" and only hit their big growth spurt when they turn 17,
18 or beyond.
If you are really concerned, see your pediatric endocrinologist. This doctor will be able to give
you valuable information about possible medical courses you may take in order to combat low
growth.
Tips
Keep your back straight and sleep as long as you can. You grow more when you're asleep. Just
wait for your growth spurt.
When sitting down try to keep your back straight.
Always maintain a good diet...life is short...no need to be worry about your height.
Don't stress about not being tall. Being tall isn't too important, just remember to always look your
best and not fake your real height!
GAIN MUSCLES FOR GIRLS
1Work out 3 to 5 times a week.
Join a local gym or create a workout area within your home. To gain muscle, you
will need traditional weight equipment such as dumbbells and barbells.
Go to the gym on a regular schedule. Working out 3 to 5 times a week gives your
body a chance to recuperate between workouts, especially when you're trying to
build muscle mass. If you're just starting out on a new exercise regimen, you
might want to start with 2 days and week and work up from that.
Give your muscles at least 48 hours of rest after you have worked them
according to this strategy. Your muscles become stronger during the rest period,
not while you are lifting.
2Train with heavy weights.
Choose a weight that you can perform 5 to 6 reps with per set. The exact weight
you choose will depend on your strength when starting.
Perform the main 3 weight training exercises regularly. These include bench
presses, dead lifts and squats.
Do 3 sets of 5 to 6 repetitions. You should rest for 2 to 3 minutes between each
set. If you're lifting correctly, you should need those 2 to 3 minutes to recuperate.
Don't worry about getting too bulky. Women just don't have the genes or the
hormones to bulk up without enormous effort and help from chemicals.
3Cut down the time you spend in the gym each day.
Keep the length of your workouts to a minimum. Try not to spend 2 hours in the
gym doing repetition after repetition. This can increase your endurance, but
building muscle mass requires short, hard workouts.
4Keep your focus in the gym mostly on weight training.
Add cardiovascular exercise into your workout plan sparingly. Cardio is effective
for losing body fat and increasing endurance and heart health, but it tends to tone
muscle rather than build it. Do not skip cardio exercise, but keep it 45 minutes
and under and perform it before you use weights.
Don't under-estimate the effectiveness of strength training to reduce body fat.
Cardio has its benefits, but strength training can often produce better and faster
results for fat loss
5Eat healthy.
Consume enough calories by taking into account how many you burn during your
workout. Women require between 1800 and 2000 calories per day to maintain
their health. If you are burning 300 to 500 calories during your workout, you need
to eat more throughout the day.
6Consume lots of protein and carbohydrates.
Eat protein-rich foods both before and after your weight-training workout. Protein
builds muscle mass; carbs give you energy and help the protein find your muscle
cells.
7Snack healthily throughout the day.
Eat well and often between larger meals. Snacking keeps your metabolism
going, allowing you to burn more calories when you're not working out.
8Push yourself to the limit in the gym.
Go as hard as you can every time. You won't build muscle, lose fat, or achieve
many fitness goals if you don't push yourself hard.
Consider using a personal trainer, even if it is only to help you make sure that
you are doing the right exercises and doing them properly. Once you have a
routine you can choose to workout on your own.
Tips
During sets, your last repetition should be nearly impossible for you to accomplish. You want
your muscles to be completely fatigued after a set. If they are not completely fatigued after 5 or
6 reps, you should increase your weight.
Find a workout partner who can push you in the gym. Working out as a team can produce
greater results than working out alone.
Whey protein shakes are a healthy post-workout meal that help build your muscle mass.
Part 1 of 3: Diet
1Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to
about 2,500 calories. But make sure that you're eating clean, and are not eating too much.
2Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for
every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360
grams—or about 6 to 12 ounces—of protein every day.
1.
3Drink Enough Water. The body needs a sufficient amount of water to build muscle at an
optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight
in pounds X 0.6 = Water Intake in ounces
2.
4Eat regularly. Rather than having two or three large meals during the day—something we've
grown up with—change your eating habits so that you are eating five or six smaller meals during
the day.
To help keep your protein intake high, one or two of those meals can be a protein shake. Here's
one example, though a quick Internet search will uncover hundreds of delicious protein shakes:
8 oz skim milk
1 banana
1 tbsp peanut butter
2 scoops of protein powder
3.
5Eat fat. That's right—not only does it make food taste good, fat is good for you, as long as you
are eating the right kinds and amounts of fat! Saturated fats—the fat you'll find in a stick of
butter, a bag of chips, or bacon (sad face allowed here)—should be limited to about 20 grams or
less. That's the bad news. The good news is that unsaturated fats are actually beneficial, even
necessary. Fat is necessary for the proper distribution of vitamins A, D, E, and K, helps promote
better eyesight, and healthy skin. Depending on your total caloric intake, 50 to 70 grams of
monounsaturated or polyunsaturated fat is beneficial for your training, and your overall general
health.
Monounsaturated fats can be found in olive, canola, and sesame oils; avocado; and nuts such
as almonds, cashews, peanuts, and pistachios.
Polyunsaturated fats are found in corn, cottonseed, and safflower oils; sunflower seeds and oils;
flaxseed and flaxseed oil; soybeans and soybean oil.
Omega-3 fats, an overall winner of a fat that is very beneficial to heart and blood health,
eyesight, and for children, brain development. You'll find this fat in many Omega-3-enriched
foods. Another great source is fatty cold-water fish such as salmon, tuna, trout, and sardines.
A good way to determine how much fat in grams you should be taking in is to multiply your
calorie intake by .001 for maximum trans-fats; by .008 for maximum saturated fats; and by .03
for the "good fats." For example, for a 2,500-calorie diet, you would limit trans-fats to 3 grams or
less, saturated fats to 20 grams or less, and up to 75 grams of mono and polyunsaturated fats.
4.
6Take your vitamins. In addition to a well-balanced diet, include a multivitamin supplement to
your dietary regimen. It will ensure that your body is getting the full amount of vitamins and
minerals it needs to stay healthy. There are many options, depending on your age, your sex,
and your particular health and diet needs. Find the one that's right for you, and make it part of
your daily routine.
Part 2 of 3: Exercise Guidelines
1.
1A good diet is required for your body to be able to maximize your potential, but there's
no potential at all until you start the process of tearing down your old muscles and
rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the
beginning.
2.
2Warm Up. Before you begin any exercise routine, whether it is a simple jog, or a 300 pound
dead-lift, start with a low intensity routine designed to warm up all the muscles you're about to
work on. Not only will it help you get into the right frame of mind, it can help prevent injuries.
You should never stretch a cold muscle. Research has shown that pre-workout stretching,
contrary to deeply-ingrained public opinion, does not prevent injury and may in fact result in
poorer performance. Stretching is best done following a workout.
3.
3Work harder but shorter. Training with high reps is good for building endurance, but it won't
help you build up either size or strength. Instead, aim for about 3-8 per muscle group, and 6-12
reps per set for your normal routine. Your final rep should be very hard to complete! If it's not,
increase the weight you're lifting.
Limit your overall training to about 45 minutes a day.
Every four to six weeks, vary your routine. As your body adapts to stress, you'll hit a plateau
where the benefits of weight training will begin to diminish. The only way to prevent this from
happening is to change things up, such as by increasing weight and changing exercises. Try a
week of really piling the weights on, and do two to four reps at the maximum weight you can
manage with proper form.
4.
4Work your whole body. You'll see maximum benefit when your entire body is part of the
routine. The more muscles you use when training, the more hormones you will produce
(including epinephrine and norepinephrine), which in turn stimulates muscle growth both while
you exercise and for the entire day.
Give all muscle groups equal attention, such as five sets of rows after five sets of bench
presses. This will encourage balanced training, growth, and flexibility.
Compound exercises such as squats, dead-lifts, presses, rows, and pull-ups use a lot of
different muscles.
You can work the entire body in each session, or divide your sessions between, for example,
the upper body one day, and the lower body the next.
Don't rush. Advanced lifters often base their routines around a technique calledexplosive
repetition. In other words, they lift a tremendous amount of weight in a short (explosive) amount
of time. There are significant benefits to this method, but the risk of injury in novice athletes is
high. It is recommended solely for more advanced athletes.
5.
5Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle
growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness
plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging.
Do this for no more than a half an hour, three times a week. If you play sports, eat even more
food to make up for lost calories.
6.
6Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do
that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper
sleep.
In addition to the proper amount of sleep, do not overdo your training regimen. While you might
be tempted to think that "more is better," in fact the opposite is true. You can reach a point
known as "over-training," in which you'll lose the ability to "pump," (engorge the muscles with
oxygen-rich blood), and can even lead to muscle wasting—exactly the opposite of what you are
trying to achieve. Here are some symptoms to be aware of if you think you may be falling into
the over-training zone:
Chronic fatigue
Strength loss
Loss of appetite
Insomnia
Depression
Lowered sex drive
Chronic soreness
Prone to injury
To avoid over-training, set up a schedule that works for you and your goals. Here is an example
for a split routine that gives you plenty of time on to break down your muscles, and plenty of
time off to let them recover, even larger than before:
Day 1: Chest and biceps, followed by 30 minutes of high-intensity cardio.
Day 2: Legs, triceps, and abs, followed by 30 minutes of high-intensity cardio.
Day 3: Shoulders and back, followed by 30 minutes of high-intensity cardio.
Day 4: Chest, biceps, and abs.
Day 5 - Day 7, rest.
7.
7Lower your stress levels. Whether your stress comes from job, home, or just the way you're
wired, do what you can to reduce or eliminate it. It's not just good for you in general, but stress
increases the production of the hormone cortisol, a hormone that encourages your body to store
fat and burn muscle tissue.
Part 3 of 3: Specific Muscle Exercises
1.
1Target your pecs with chest exercises. The bench-press is the most dependable way to gain
chest muscle, although there are lots of different exercises for the chest.
Do push-ups. Combine push-ups with other chest exercises, or do them independently. Keep
your arms at shoulder-width when you lower yourself down. The closer your hands are to one
another, the more you'll work your triceps.
For the bench-press, start with a weight that you can lift comfortably. If you are a beginner, try
lifting the bar along with 5 lbs or 10 lbs on each side. With arms at shoulder-width apart, grab
onto the bar and slowly lower the bar until it's about to touch the bottom of your chest; push up
explosively until your arms are fully extended upwards. Do 8-10 repetitions (reps) like this for
three sets (3 x 8), adding additional weight each set.
Lift weights on the incline bench press. The incline is like the bench press, but the bench is
slightly elevated at about 40 degrees. Do 3 x 8. It will be harder to lift the bar on an incline, so
start out with less weight than you would on the bench-press.
2.
2Target your triceps with arm exercises. Dips are probably the most effective way to work
your triceps, which is the muscle beneath your biceps. You'll need to have strong triceps to
bench-press large amounts of weight.
To do dips, place your hands at shoulder-width apart on a bench, with your body and feet
stretched out in front of the bench. Slowly bend your elbows and lower your body down so that
your butt nearly touches the floor. Lift back up with your arms to starting position; repeat, doing
3 x 20.
Alternately, you can do a chest dip on a dip machine, grabbing hold of two beams, bending your
feet back off the ground, and lowering your body until your knees nearly touch the ground. Lift
back up with your arms until their are locked.
Do skull crushers. Lay down flat on a bench with a bar. Bend your elbows so that the bar is
about a couple inches from your forehead. Slowly push the bar up until your arms are fully
extended before bringing the weight back down. Keep your elbows close together. Repeat 3 x 8.
Do overhead dumbbell press. Take a dumbbell and carefully lift it over your head so that your
forearms, gripping the dumbbell, are horizontal behind you. Lift your forearms into vertical
position above your head, taking care not to hit your head with the dumbbell. Keep your elbows
close together. 3 x 8.
3.
3Target your biceps with arm exercises. Dumbbell arm curls are probably the most effective
way to improve strength in your biceps. As with all exercises, build muscle by steadily
increasing the weight you lift.
Do individual arm curls with dumbbells. Sit down on a bench and grab onto a dumbbell on the
ground, with your hand in between your thighs. Using your thigh as a fulcrum, lift the dumbbell
all the way to the upper chest by curling your arm upward. Switch to the opposite hand and
repeat. 3 x 8.
Do arm curls on a weighted bar. Standing up, grab hold of a weighted bar with both hands. Let
the arms extend all the way down to the thighs. Using only your arms, lift the weight up to your
chest by curling your arms upward. 3 x 8.
Do pull-ups. Jump onto or grab hold of a horizontal bar that is comfortably taller than you. Lift
your legs back so that you are hanging from the bar. With your hands shoulder-width apart, and
your palms facing toward you, lift your chin up to the bar using only your arms. 2 x 8.
4.
4Work your quads and hamstrings with squats. Squats are the go-to exercise for building
muscle in your legs. Here are three different kinds of squats that will work different parts of your
leg muscles.
Do standard squats with a weighted bar. Place enough weight on a 45 lb bar and rack it so that
it's a little lower than shoulder-height. Duck under the bar and come up so that the bar fits
comfortably between your shoulder blades. Your knees should be slightly bent. Lift the bar up
off the rack and move backwards one step. Your legs should be slightly wider than shoulder-
length.
Slowly bring the weight down by bending your knees. Keep your hips under the bar.
Arch your back slightly but keep your torso erect.
Bring your butt down as far as you can, keeping the tension on the leg muscles.
Exhale deeply and use your legs and hips, not your back, to lift out of the squat. 3 x 10.
Do front squats with a weighted bar. Rack a weighted bar at just-below shoulder-level. Come up
to the bar from the front, positioning the bar on the front shoulders. Cross your arms over onto
the bar and walk it out. Keeping your back straight, bend your legs into a squat, with your hips
under the bar. Explode upward and repeat. 3 x 10.
Do Belgian squats with a dumbbell. Hold out in front of your chest a dumbbell using both hands.
Standing in front of a bench, lift your right leg back so that it's parallel to the floor and resting
comfortably on the bench. Bend into a squat using the left leg, so that the right knee almost hits
the floor. Explode upward. 3 x 8. Repeat using opposite leg.
5.
5Target your abdominal muscles with crunches and core exercises. Your abs define the
muscles on your stomach, giving you that chiseled 6-pack look. There are a variety of exercises
that work out your abdominals. Here are a couple.
Do standard/oblique crunches. Lie down on a mat and position both arms behind your head
without locking the hands. Bend your knees so that your feet are flat on the ground. Pushing the
small of your back into the ground, slowly roll your shoulders off the ground only a couple of
inches (not all the way to your feet). Don't use your momentum to help you up; use slow,
regulated movements. Repeat 3 x 20.
For oblique crunches, tilt your torso to one side as you lift your shoulders off the ground.
Alternate sides after each crunch.
Do planks to work the abs and the core. Lie face-down on the floor. Lift yourself up so that your
body is still parallel to the floor, with your forearms (flat on the floor) and your toes supporting
your weight. Keep your body straight and hold your position for as long as possible.
top related