Here's a comprehensive collection of exercises that start with the letter "N", along with a detailed explanation and image guides for each movement:
1. Neutral Grip Pull-up
- Description: This exercise targets the latissimus dorsi, biceps, and shoulders.
- Instructions: Stand underneath a pull-up bar with your palms facing each other, reach up to grab the handles, and pull up until your chin over the bar. Then, lower under control.
- Muscles Worked: Biceps, Latisssimus dorsi, Rear delts, Trapezius, Rhomboids
- 平均热量消耗: About 8-10 calories per minute for an individual weighing 155 pounds.
2. Neutral Grip Dumbbell Curl (Alternating)
- Description: This exercise targets the biceps brachii and brachioradialis.
- Instructions: Stand with feet shoulder-width apart, hold dumbbells with neutral grip, and curl the weights up to shoulder level, then lower.
- Muscles Worked: Biceps brachii, Biceps brachioradialis
- 平均热量消耗:大约 8-10 卡路里/分钟，适用于体重155磅的个体。
3. No Pressure Step-up (Single Leg)
- Description: This exercise targets the glutes, quads, calves, and delts.
- Instructions: Place your inside foot on a step-up platform and kick up, leaning your upper body over that leg and pushing up.
- Muscles Worked: Glutes, Quads, Calves, Deltoids
- 平均热量消耗:约 5-8 卡路里/分钟，适用于体重155磅的个体。
4. Nilsson Curl
- Description: This exercise targets the biceps and forearms.
- Instructions: Set up for the exercise by setting the safety bars on a squat rack at shoulder height, and grip the bar and upper臂 with neutral grip. Flex your elbows and squeeze biceps. Bring your chin up and over the bar, then lower.
- Muscles Worked: Biceps, Deltoids, Latissimus dorsi
- 平均热量消耗: 约 112 卡洛里/10 分钟，适用于体重155磅的个体。
5. Narrow Stance Squat
- Description: This exercise targets the quadriceps, glutes, abs, and calves.
- Instructions: Grab a kettlebell and stand with a narrow stance, elevating your heels on plates, and extend your body downward by flexing at the knees, ankles, and hips.
- Muscles Worked: Quadriceps, Glutes, Abs, Calves
- 平均热量消耗: 约 120-130 卡路里/15 分钟，适用于体重155磅的个体。
6. Neutral Grip Dumbbell Shoulder Press
- Description: This exercise targets the anterior delts, pectorals, and triceps.
- Instructions: Sit on a bench with dumbbells in hands, press the weights up with neutral grip.
- Muscles Worked: Anterior (front) deltoids, Pectorals, Triceps
- 平均热量消耗: 约 100 卡路里/10 分钟，适用于体重155磅的个体。
7. Neutral Grip Dumbbell Bench Press
- Description: This exercise targets the pectorals, anterior (front) delts, and triceps.
- Instructions: Lie on a flat bench with dumbbells, bend elbows and press weights down and up.
- Muscles Worked: Pectorals, Anterior (front) delts, Triceps
- 平均热量消耗: 约 100 卡路里/10 分钟，适用于体重155磅的个体。
8. Neutral Grip Skull Crusher
- Description: This exercise targets the triceps, pectorals, and anterior (front) delts.
- Instructions: Lie flat with dumbbells in hands, lift weights to shoulder level, bend elbows and press down to the sides, pressing to the ears.
- Muscles Worked: Triceps, Pectorals, Anterior (front) delts
- 平均热量消耗: 约 80 卡路里/10 分钟，适用于体重155磅的个体。
9. Neutral Grip Push-Up
- Description: This exercise targets the chest, pectorals, and delts.
- Instructions: Get into the top push-up posture with knuckle grip, lower down to full push-up, then push back up.
- Muscles Worked: Pectorals, Anterior (front) delts, Triceps
- 平均热量消耗: 约 112 卡路里/10 分钟，适用于体重155磅的个体。
10. Neutral Grip Inverted Row
- Description: This exercise targets the lats and rhomboids.
- Instructions: Set up the bar with a neutral grip, pull yourself up towards the bar while maintaining a straight line from head to tails.
- Muscles Worked: Lats, Rhomboids
- 平均热量消耗: 约 200-300 卡路里/30 分钟，适用于体重150磅的个体。
- 注意事项: Be careful not to pull with just your arms, neglecting to engage your back muscles.
Wrapping Up
This collection provides a variety of exercises suitable for people at all levels of fitness. Incorporating some or all of these exercises into your workout routine can help improve strength, endurance, and overall health. Remember to start slowly and gradually increase the intensity to challenge yourself as you grow stronger.
