Do you want to get those muscles, then read this


The muscle helps basically in movement, but it’s not only when we move that the muscles have work to do. It is necessary to exercise as often as possible to keep the muscles, bones and the entirety of the body healthy and hearty. During exercise, the heart beats more and breathing is oftener so as to enable every part of the body get a sustainable amount of oxygen. When standing, the muscles aid proper positioning by the contraction of some muscles in the limbs. One should always stand as tall as possible and the abdominal walls drawn inward so as to straighten the lumbar vertebrae. During relaxation, the back bones and muscles are also at work; the back becomes humped, the shoulders lean forward, the chest walls press in on the lungs, then breathing and comfort are the resultant effects.

The mind becomes dull if the body is not exercised. Muscular work is honorable and dignified as it gives room to unintended exercise and this is beneficiary. God did not only make provisions for food to sustain man, He also provided work and exercise to secure the food materials. School children are given break or recess periods so they can exercise their mind and body as the mind gets dull by prolonged sitting and study. In addition to the play during recess periods, breathing and stretching exercise should be given for three or four minutes. These exercises make their minds regain its activeness.

Forms of exercise:

There are different forms of exercise such as walking, running and swimming or in doing ordinary works like working with a simple garden tool. There are also exercises necessary for the developments of strength, the muscle and some body organs.

Exercises for the development of strength

First, raise the arms to a horizontal position, then straight above the head, lower them again; like when waving at someone at a very far end. Second, raise the arms, forcing the elbows back, place the hands on the hips; lower them again to the sides. Third, raise the arms once more and again forcing back the elbows; touch the fingertips at the back of the neck. Repeat each of the movements several times.

Other strengthening exercises include;

First exercise: Raise arms sideways to horizontal position; turn the palms upward and force the arms back as far as possible; while in this position, count from one to ten and at each count, make a complete circle with a diameter of about twelve inches. The arms should be stiff and pivoting from the shoulders, only the palms should be in motion. Then reverse the direction and do another ten of them.

Second exercise: While taking a deep breath, raise the arms to an angle of forty-five degree; raise the heels until you’re resting on the balls of the feet. While you let out the breath, come back to the original position, feet flat on the floor, arms horizontal. Do this ten times.

Third exercise: Place hands behind the neck, index fingers touching and elbows forced back. While in this position, bend the body slowly forward from the waist as far as possible. Return to upright position and bend backward. Do not make these movements jerky and do not hurry through them as you would get tired and fatigued easily if you do this. Repeat the whole movement. Bending forward, straighten them and then backwards five times.

Fourth exercise: Raise arms to the horizontal. Turn the left palm upward, raise the left arm and lower the right until the right is down close to the side and the left is straight up overhead. Slowly bend the body sideways from the waist, the right arm slipping down the right leg to or below the knee and the left arm bending in half a circle downward over the head, until the fingers touch the right ear. Return to original position and go down the other way, the left arm slipping along the left leg, the right arm bending in half a circle over the left ear. Do this five times.

Fifth exercise: This exercise is in two parts.

A: Raise arms horizontally. Move the left foot twelve inches from the right. Bend the fists and lower arms downward from the elbows. Then curl the fists upward into the armpits, bending the head backward until you are able look upward at the ceiling. Take a deep breath as you bend the head back and let it out as you come back to the original position, head erect, arm at the horizontal.

B: Extend the arms straight forward from the shoulders, palms down; let the arms begin to fall and the body bend forward from the waist, head up, eyes to the front, until the body has reached its limit of motion and the arms have passed the sides and been forced back and up as far as possible. Exhale as you go down and inhale as you straighten up. Do the whole exercise five times.

Sixth exercise: Move the right foot until the heels are about twelve inches apart. Raise arms to horizontal. Bend knees and with the weight on the toes, lower the body almost to the heels, keeping the trunk as nearly erect as possible. This should be done ten times.

Seventh exercise: Stretch the arms straight above the head, fingers interlocked and arm touching the ears. With the fingers still interlocked, describe a complete circle about twenty-four inches in diameter, the body bending only at the waist. Do these five times then repeat the movements again but in the opposite direction; five times. When doing this, try bending the body in a rotational form as far as possible from the hips.

Eight exercise: This exercise is also in two parts

A: Move the right foot until the heels are about twelve inches apart and turning the body to the right this time, body to the left from the hips, arms remaining horizontal until the face is to the left, the right arm pointing straight and the left arm straight backward.

B: While in the same position, bend the body from the waist forward so that the right arm goes down until the right fingers touch the floor midway to the feet and the left arm goes up. The right knee must be slightly bent and drawn backwards to do this. Reverse this movement by moving the left feet till the heels are about twelve inches apart. Turning the body to the right this time, until the left hand points straight forward, then bending downward until the fingers of the left hand touch the floor. Return each time to the horizontal position, body erect and arm horizontal. After you have gained mastery in this exercise, you can go through it in one continuous motion. Repeat the whole exercise, first to the right and then to the left ten times.

Ninth exercise: Raise the arms upward until they are straight overhead. Let them fall forward and downward while the body bends forward from the waist and the arms have passed the sides and been forced forward and backward as possible just as in the second part of the fifth exercise. Remember to keep the head up as you bend forward and the eyes to the front. Straighten the body with the arms overhead. Then lower the arms to the horizontal position, with the palms turned upward and the arms and shoulders forced hard back. Raise arms upward and begin the movement again. Repeat the movements five times, forcing the air out of the lungs as the body bends forward and filling the lungs again as the body straightens.

Exercise for muscular development

THE FLOOR DIP: This should be done with a stiff back. Do not sag at the hip, lower the body until the chest touches the floor and then press upward to arms length again.

THE SIT-UP: Start by lying flat on your back with arms extended. Then sit-up by contracting the abdominal muscles and try to touch your finger tips to your toes. Keep legs straight at all times.

LEG MUSCLES EXERCISE: With hands bent, shift weight to the left foot and lungs forward, planting right foot ahead of you on floor. Return to standing position and complete exercise by lunging forward with left foot.

SHOULDER EXERCISE: Straddle legs and bend at the waist, directing arms toward the floor. Then lift arm out to the side as you maintain this position. Your arms should be at right angle to your spine, elbows straight, keep bent at the waist. Complete exercise with right arm.

CHEST MUSCLE EXERCISE: Lie flat on floor with back flat. Extend arms above the chest and let them move out perpendicular to your spine. Inhale deeply as arms move outwards. Hold breath until arms have almost returned to the original position.


These exercises are mainly for strength and muscular development but for other forms of exercise, you can access them at the web



  1. Reply

    Many people really do alot for muscle,they should come and see ways to do them

  2. Reply

    very good

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  4. Reply

    Interesting update

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  6. Reply

    Very interesting

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  8. Reply

    Good article

  9. Reply

    This is fantastic

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  11. Reply

    Nice one really

  12. Reply

    Nice exposure

  13. Reply


  14. Reply

    Nice article

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  16. Reply

    This is really good and interesting to know

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  18. Reply

    Very impressive

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  22. Reply

    Thanks for this

  23. Reply


  24. Reply

    Guys looking for big muscles and 6packs are gonna love this

  25. Reply

    It is necessary to exercise as often as possible to keep the muscles, bones and the entirety of the body healthy and hearty

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  28. Reply


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