Gay Christian Online - Athletics - Exercises (Arms, Forearms, Legs, Butt) - Page Fifteen
Gay Christian, Gay Christians, Lesbian Christians athletic health articles on your exercises for arms, biceps, forearms, legs, thighs, butt, and more.
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Gay Christian Online - Athletics - Exercises (Arms, Forearms, Legs, Butt) - Page Fifteen

INDEX

MY ATHLETIC LIFE
Personal Progress Report
MY ATHLETIC LIFE
History
BODY CARE
Body Composition, Diet
BODY CARE
Fluids, Protein, Carbohydrates, Fat
BODY CARE
Fiber, Vitamins, Minerals, Supplements, Sleep, Sex
USING THE GYM
Etiquette
USING THE GYM
Your Locker, Gym Etiquette
YOUR WORK OUT
Tips: Form, Breathe, Repetitions/Sets, Breaks
YOUR WORK OUT
Tips: Warm Up, Cardio-Exercises
BODY CARE
Drugs, Piercings, Tattoos, Skin Care, Eyes, Nose, Eyebrows, Ears, Lips
BODY CARE
Body Hair, Shaving, Scalp, Hair, Bathing, Nails, Feet, Hands, Teeth, Breath
BODY CARE
Clothes, Hats, Shoes, Gym Clothes
CHOOSING A GYM
Costs, Location, What Is Offered, etc.
EXERCISES
Chest, Back
EXERCISES
Shoulders, Arms
EXERCISES
Arms, Forearms, Legs, Butt
EXERCISES
Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced
BEST OF ATHLETIC AND OTHER PICTURES
Collection of Pictures From These Pages
ON TO PAGE SIXTEEN
BACK TO PAGE FOURTEEN
END OF THIS PAGE

Gay Christian Online - Athletics - My Athletic Life) HOME

firmly believe we are triune, just like God. God is Father, Son, and Spirit. We are Spirit, Soul, and Body. We often devote our lives to our soul and body, forgetting the spirit. But, those of us who are Gay or Lesbian Christians, we sometimes forget the body, too. All three must be in balance. So, make sure your body is as healthy as your spirit and your soul.

eople write me now and then and complain about "certain pictures" on the website, pictures of people, and pictures of ME "supposedly" unclothed. They think it is not Christian, or sinful, and I have a problem. I remind them WHY these pictures appear. The photographs used here relate to the topic discussed, to show the muscle groups involved, or to show athletic development. People see what they see; I sometimes believe their objections actually reveal their true hearts. So, I remind you, too, to have a proper and healthy perspective on art and photography, for rarely are they the problem; instead, the problem lies in the heart of the viewer.

Gay Christian Athletics - Women Muscle Chart

Gay Christian Online - Athletics - Exercises (Arms, Forearms, Legs, Butt) HOME

here are many different exercises and machines, but the ones I list here are considered basic, and work all your muscles and muscle groups. I recommend them, by experience, before trying others.

References to "H" or "I" position, refers to how you hold a dumbbell. "H" position means holding a dumbbell in the position where you could imagine a barbell (pole) passing through it, holding them the same as if you were holding a barbell. "I" position means holding a dumbbell twisted half-way, like it was a hammer.

Warm Up and Stretch

ever work out without first warming up, and stretching. Your muscles won't grow if they are not warmed up. Warming up pumps fuel, fluids, and oxygen to your muscles. Warm up first with a few stretches. Stretch the areas you will be working that day. ALWAYS stretch BEFORE you work out; there is less chance of injury if you do. Then, spend several minutes warming up with cardio activity or by using cardio machines.

Arms

Gay Christian Athletics - Without Tricep Development the Arm is Incomplete Gay Christian Athletics - Building Biceps is Only Half the Job
Tricep Long Head, Tricep Medial Head, Tricep Lateral Head. Three muscles that make up the back of your upper arms.

o arm is or looks complete without tricep development. Men tend to concentrate on the Biceps, but it is the Triceps that give the arms definition and completeness. In women, these are the underarm muscles that get "flabby" with age; exercise them and your arms will remain firm and toned.

Gay Christian Athletics - Good Even Biceps Gay Christian Athletics - Firm Biceps
Bicep muscle. The muscle on the front of the upper arm.

ext to the chest, it is what defines a man. Men, to get that peaked mountain look, concentrate on just moving the elbow from half to complete contraction; women, to get the long sleek look, concentrate on moving the elbow from full arm extension to complete contraction.Gay Christian Athletics - Well Defined Biceps, But Smaller Triceps

Biceps

Gay Christian Athletics - Dumbbell Curls

Dumbbell Curls

Gay Christian Athletics - CurlsSeated or standing. Do not jerk or rock the dumbbells up and down, don't do them fast, don't swing your body while doing it. Most men do one arm, then the other, but I think that leads to the swinging motion. Feet lightly apart, stomach firm, and hold a dumbbell in each hand, in the "H" position. Lift both arms at the same time, slowly, folding the lower arm up to meet the upper arm, parallel with your shoulders. Breath out going up; breath in going down. Beginner through Advanced.

Barbell Curls

Gay Christian Athletics - Arm Bicep Development - Barbell Curls - Beginning Position Gay Christian Athletics - Arm Bicep Development - Barbell Curls - Ending Position

Similar to dumbbells, but using a barbell. Keep the barbell level, do not swing or jerk it. Best if performed slowly both going up and down.

Dumbbell Hammer Curls

Seated or standing. You'll look like you are hammering with both arms. This exercise puts less stress on your elbows than dumbbell curls. Feet lightly apart, stomach firm, and hold a dumbbell in each hand, in the "I" position. Lift both arms at the same time, slowly, folding the lower arm up to meet the upper arm, parallel with your shoulders. Breath out going up; breath in going down. Beginner through Advanced.

Gay Christian Athletics - Now Is The Time To Begin Your Workout, Build A New You

Isolated Dumbbell Curls

Gay Christian Athletics - Arm Bicep Development - Isolated Dumbbell Curls - Beginning Position Gay Christian Athletics - Arm Bicep Development - Isolated Dumbbell Curls - Ending Position

Gay Christian Athletics - Isolated Curls Works only the isolated bicep muscle. Sit, resting your right elbow against your right inner thigh, holding the elbow with the left hand. Hold the dumbbell with your right hand, in either the "H" or "I" position, and bring the lower arm up to meet the upper arm. Switch to the left arm and thigh. Breath out going up; breath in going down. Variation is to sit with your arm over a slanted Preacher Curl bench, armpits resting against the bench. Hold the elbow with the other hand and raise the dumbbell in the same way. Intermediate and Advanced.

Preacher Curls

Gay Christian Athletics - Preacher Curls and No, I Don't Know Why It is Called ThisSit at a Preacher Curl bench, a slanted bench. Use an EZ-curl barbell, one that isn't straight, has curves at either end for your hands. Adjust the seat so that you sit with your arms over the bench, armpits resting against the bench. Grasp the barbell and bring the lower arm up to meet the upper arm. Breath out going up; breath in going down. Intermediate and Advanced.

Gay Christian Athletics - Arm Development

Forearm

Gay Christian Athletics - Forearms Should Not Be Overlooked Gay Christian Athletics - Don't Neglect Your Forearms
Brachioradialis, forearm muscle on the top of the lower arm from elbow to wrist. Flexor Carpi Ulnaris muscle on the underside of the lower arm from the elbow to wrist.

n working your Biceps, Triceps, and Chest, you will also be assisted by your forearm. But, you can develop it further, giving balance to the development of the upper arm.

Reverse Grip Curl

Seated or Standing. Use an EZ-curl bar. Use an overhand, shoulder wide grip. Lift the bar upwards, bending at the elbow, to meet your chest. Keep your elbows tucked against your sides. Return bar to the start position. Do not rock or swing the bar. Breath out going up; breath in going down. Variation is to sit and use a Preacher Curl Bench. Intermediate and Advanced.Gay Christian Athletics - Curls

Here is an example of developed and equally balanced biceps, triceps, and forearm...

Gay Christian Athletics - Balanced Developed Arm Muscles

Legs and Butt

Quadriceps femoris, muscle on the top of the thigh. Biceps femoris (hamstring), mucles on the back of the thigh. Gastrocnemius (lateral head), and Gasterocnemius (medial head), the two muscles that make up the calf. Soleus, the lower leg muscle that runs on the inside of the leg from the calf down to the ankle. Gluteus Medius and Maximus, butt muscles.

Gay Christian Athletics - Legs And Butt Development

en often are so obsessed with developing their arms and chest, they forget about their legs. I've heard women at the gym refer to men with only well developed upper bodies as "bird boys," or having "bird legs." So, men, get a clue. Women struggle with excess weight the most in the hips and thighs, so leg exercises are a must.

Gay Christian Athletics - Leg And Butt Development

Leg Press Machine

Gay Christian Athletics - Leg Press Think of it as sitting in a chair, tipped almost completely back, with your legs up in the air. Rest your feet on the plate above, and slightly in front of your head. On some machines, you'll find a bar on either side of the seat to hold on to. There may also be a locking safety bar; if so, you will need to release it to move the footplate, and to lock it back in place when done, or in an emergency. You can adjust the angle of the back of the seat. Sit deep into the seat, your butt firmly planted. Push the plate up with your feet, lower it back down as low as you can, and then push back up again, lock in place when done. Breath out pushing up; breath in lowering down. The farther apart you place your feet the more you work your inner thighs, the closer you place your feet the more you work the back of your legs. Beginner through Advanced.

Gay Christian Athletics - Leg And Butt Development

Leg Extension Machine

Gay Christian Athletics - Leg Extension On some machines, you'll find a bar on either side of the seat to hold on to, and you should be able to adjust the back of the seat. Sit way back and deep into the seat, your butt firmly planted. Adjust the padded bar so it rests slightly above your ankles, on the top of your feet, not on your shins. Place your feet behind the padded bar. Raise your feet up until your legs are extended, but don't lock your knees. Breath out going up; breath in going down. Variation is to do one leg at a time. Beginner through Advanced.

Gay Christian Athletics - Leg And Butt Development

Leg Curl Machine

Gay Christian Athletics - Leg Development - Leg Curls Using Dumbbell - Beginning Position Gay Christian Athletics - Leg Development - Leg Curls Using Dumbbell  - Ending Position

Gay Christian Athletics - Leg CurlsLie down on a bent bench. You'll find bars to hold on to under the bench by your head. Adjust the padded bar so it rests slightly above your ankles, not on your calves. Place your feet under the padded bar. Bend your feet up until your feet almost touch your butt. Breath out going up; breath in going down. Variation is to do one leg at a time. Beginner through Advanced.

Gay Christian Athletics - Leg And Butt Development

Seated Calf Raises

Sit so your knees rest under a padded bar. Your feet rest on a ledge, back half of your feet hanging off. The machine either has a bar in front of you that you place weight on, or some other form of adding weight. Push up on your tip-toes, down until your heels touch the floor. One full heel to toe is one full rep. Breath out going up; breath in going down. Beginner through Advanced.

Gay Christian Athletics - Now Is The Time To Begin Your Workout, Build A New You

Gay Christian Athletics - Butt And Leg Development

Standing Smith Machine Calf Raises

Stand, feet slightly apart, on an aerobic bench step, heels hanging off. Rest the barbell on the back of your shoulders, holding it with each arm. Hold your stomach firm. Look straight ahead. Keep your back and body straight, do not bend at the waist. Push up on your tip-toes, down until your heels touch the floor. One full heel to toe is one full rep. Breath out going up; breath in going down. Intermediate and Advanced.

See Also: Books: Athletic, Health, Medical.

Gay Christian Athletics - Butt Development

et's continue for more leg and butt exercises, stomach exercises, and finally exercise plans that will work for you...

Gay Christian Athletics - Exercises - Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced Gay Christian Athletics - Page Fourteen - Exercises - Shoulders, Arms

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