- 1 Exercise Hammer to build the muscles of the arms
- 2 exercise bench to build chest muscles
- 3 exercise bike to build the muscles of the stomach
- 4 leg exercise pressure to build the muscles of the legs
- 5 Tips and Instructions
- 6 References
Exercise hammer to build the muscles of the arms
Exercise can exercise the hammer to strengthen and amplify the muscles of the arms by following the following steps: 
- Lifting weights so that they are facing the thighs from the outside.
- Exhale, then bend the elbows.
- Lifting weights to reach the edges to almost the level of the shoulders.
- Exhale, and then slowly reduce weight.
Exercise bench to build chest muscles
Can practice the following exercise to strengthen and build the chest muscles as follows: 
- Constipation pole device weights in the gym a solid grip.
- Reduce weight slowly until gently touch the chest.
- Exhale and return the weight to its place.
- Use appropriate weights according to the coach's instructions.
Exercise bike to build stomach muscles
This exercise can be exercised by following the following steps: 
- Lie on the back.
- Put your hands behind the ears.
- Pulling one feet towards the chest until the other hand touch facility, with the other foot stay stretched out straight, with body wrap using the stomach muscles and maintaining balance.
- Repeat the exercise with the other foot.
Exercise leg pressure to build the muscles of the legs
Exercise is practiced to build and strengthen the leg muscles as follows: 
- Sit on the legs pressure device, put the status of the legs directly on the platform so that the foot is in the front.
- Take down the rails that carry the weight of the platform place.
- Pressure on the platform weight and keep pressing until the entire stretch legs, and it should be noted here to be careful not to close the knees, and the formation of a 90 degree angle between the leg and torso.
- Exhale, and take down the platform so slowly form the top leg of the angle of ninety degrees with the leg from the bottom.
- Pay-heeled feet, and the use of the muscles of the thigh to return to the starting point.
- Repeat the exercise according to the instructions, and make sure the security lock pins properly when you finish your workout.
Tips and Help
You should pay attention to follow the following tips when doing exercises bodybuilding and muscle strengthening: 
- Eating 0.8 grams of protein per almost half a kilogram of body weight.
- Exercise multiple muscle group in the body at a time.
- The practice of weight lifting exercises three to at least four days per week.
- Every body to sleep eight hours at night.
- Eat some dietary supplements that help build muscle.
- ^ أ ب "Top Muscle-Building Moves for Men", www.webmd.com, Retrieved 3-3-2018. Edited.
- ↑ "Abs Workout Routine At Home Or Gym For Beginners", www.vkool.com, Retrieved 3-3-2018. Edited.
- ↑ "Leg Press", www.bodybuilding.com, Retrieved 3-3-2018. Edited.
- ↑ Curt Pedersen, "5 Fitness and Nutrition Hacks to Build Muscle Fast"، www.lifehack.org, Retrieved 3-3-2018. Edited.
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