Introduction:

Today, we're going to learn how to do bicep curls, an exercise that helps strengthen the
muscles in the front of your arms, called the biceps.

Step 1: Set-Up:
=Stand up straight with your feet shoulder-width apart.
= Hold a dumbbell in each hand with your palms facing forward, arms fully extended down by
your sides.
Step 2: Lifting Phase:
= Keep your upper arms still and your elbows close to your sides.
= Bend your elbows and lift the dumbbells towards your shoulders, while keeping your palms
facing up.
= Squeeze your biceps as you lift the weights.
Step 3: Lowering Phase:
= Slowly lower the dumbbells back down to the starting position, straightening your arms fully.
= Keep your movements controlled and avoid swinging the weights.
Step 4: Completing the Repetition:
= Once the dumbbells are back at your sides with your arms straight, you've completed one
repetition.
= Repeat the movement for the desired number of repetitions.

Tips for Proper Form:

– Keep your back straight and avoid arching or leaning backward.

– Focus on using your biceps to lift the weights, rather than your shoulders or back.
– Keep your wrists straight throughout the exercise.
– Start with lighter weights to practice proper form before increasing the weight.
– Remember to breathe steadily throughout the exercise.

Conclusion:
Now that you know how to perform bicep curls, you can add them to your workout routine to
strengthen your biceps and improve your arm strength.
Introduction:
Today, we're going to learn how to do goblet squats, an exercise that helps strengthen your legs
and core muscles.

Step 1: Set-Up:
- Hold a dumbbell or a heavy object like a kettlebell with both hands in front of your chest.
- Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly
outward.
Step 2: Lowering Phase:
- Keep your back straight and your chest up.
- Bend your knees and hips, lowering your body down into a squat position.
- Imagine sitting back into a chair as you lower yourself down.
Step 3: Bottom Position:
- Lower yourself until your thighs are parallel to the ground, or as low as you can
comfortably go.
- Keep your weight on your heels and your knees in line with your toes.
Step 4: Rising Phase:
- Push through your heels and straighten your legs to stand back up.
- Keep your chest lifted and your back straight as you rise.
Step 5: Completing the Repetition:
- Once you're standing tall with your legs straight, you've completed one repetition.
- Repeat the movement for the desired number of repetitions.

Tips for Proper Form:

- Keep your core engaged throughout the exercise to help stabilize your body.
- Focus on keeping your knees in line with your toes and avoid letting them collapse
inward.
- Keep your weight evenly distributed on both feet.
- Start with a lighter weight to practice the movement before increasing the weight.
- Remember to breathe steadily throughout the exercise.

Conclusion:
= Now that you know how to do goblet squats, you can add them to your workout routine to
strengthen your legs and core muscles.