Archive for February, 2010
Long Arm Crunch For Abs
This move, the long arm crunch, emphasizes the upper part of the abs. To do it right follow these tips…
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep [...]
This move, the long arm crunch, emphasizes the upper part of the abs. To do it right follow these tips…
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.
What Ab Exercises Should You Do and How Intense Should Your Ab Exercises Be
It has been quite a common occurrence to encounter people who have invested lots of their precious time in abs training and yet, have not seen any visible improvement in their abs area at all. This phenomenon is due to the fact that they have either choose the wrong ab exercises for their workout or [...]
It has been quite a common occurrence to encounter people who have invested lots of their precious time in abs training and yet, have not seen any visible improvement in their abs area at all. This phenomenon is due to the fact that they have either choose the wrong ab exercises for their workout or have worked too much on the same workout exercises.
Read More >>
Free Fat Loss Course and Book
Wow. This is one of the coolest things I have seen in a long time. Fitness pro Jon Benson released a bombshell last week on the fat-burning world.
He is giving away a book’s worth of material in his free 7-Day Personal Fat Loss Certification Course.
Free… and get this: Anyone who completes the course gets his [...]
Wow. This is one of the coolest things I have seen in a long time. Fitness pro Jon Benson released a bombshell last week on the fat-burning world.
He is giving away a book’s worth of material in his free 7-Day Personal Fat Loss Certification Course.
Free… and get this: Anyone who completes the course gets his book “The Radical Fatloss Blueprint” free as well.
Read More >>
Half Curl Abdominal Exercise
Everyone wants to know the same thing….what are the best ab workout exercises. If you’ve seen some of the latest posts, there are some of the best ab exercises out there…be sure to take a look.
How to Do the Half Curl Ab Exercise
* Lie on your back with your knees bent and feet flat on [...]
Everyone wants to know the same thing….what are the best ab workout exercises. If you’ve seen some of the latest posts, there are some of the best ab exercises out there…be sure to take a look.
How to Do the Half Curl Ab Exercise
* Lie on your back with your knees bent and feet flat on the floor.
* Place your palms on your thighs
* Contract your abdominal muscles and curl up until your fingertips reach your knees.
* Breathe out as you curl up.
* Slowly lower to the start position.
* Breathe in as you lower.
* Tip: Don’t tuck your chin to your chest and keep your head up.
Thanks to Elizabeth Quinn, About.com Guide and sportsmedicine.about.com
How Long To Rest Between Exercise Sets
[ Hey gang: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. Enjoy]
A lot of my readers ask me how long to rest between sets while exercising.
The answer is: It depends on your goals.
If you are training to increase strength, I recommend resting a bit longer [...]
[ Hey gang: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. Enjoy]
A lot of my readers ask me how long to rest between sets while exercising.
The answer is: It depends on your goals.
If you are training to increase strength, I recommend resting a bit longer – up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most amount of body fat and gain lean muscle, I recommend resting for very short periods of time.
“The Iron Guru” Vince Gironda used to recommend leaving your hands on the bar between sets — now THAT is short rest intervals! He would frequently rest only 15-20 seconds between sets.
This is similar to the strategy I use in 7 Minute Muscle — very short rest intervals and very intense training. Smart, short, efficient. That’s the way to go.
A good place to start is simply reducing your rest intervals by 10 seconds. No matter what workout you’re using, decrease your rest by 10 seconds between sets. You may not be as strong on the last few sets (if you are training traditionally… if you use 7 Minute Muscle your rest is “built-in” and not an issue.) Over time you will work your way back up to the same amount of sets and reps but done in far less time.
This means more work output, which means more muscle if your nutrition is good.
This is the best way to train most of the time: Limited rest, intense sets, and short workouts.
They are the ones that produce results.
Go here for more information –
http://www.7minutemuscle.com/go/privacy1 <— Short, effective workouts
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Full Vertical Crunch Exercise For Abs
In a full verticle crunch, you really work the abs by involving both the upper and lower body. To do it right:
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At [...]
In a full verticle crunch, you really work the abs by involving both the upper and lower body. To do it right:
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a ‘u’ shape with the torso.
4. Lower down and repeat for 12-16 reps.
Crossover Crunch – Abdominal Exercise
The crossover crunch exercise targets the rectus abdominis, the external obliques and internal obliques.
How to do it:
* Lie on your back with your knees bent and feet flat on the floor.
* Cross your right leg over your left leg so your right ankle is resting on your left knee.
* Place your fingertips to the side [...]
The crossover crunch exercise targets the rectus abdominis, the external obliques and internal obliques.
How to do it:
* Lie on your back with your knees bent and feet flat on the floor.
* Cross your right leg over your left leg so your right ankle is resting on your left knee.
* Place your fingertips to the side of your head just behind your ears.
* Contract your abdominal muscles as though you are doing a crunch
* Slowly twist your torso and touch your left elbow to your right knee.
* Exhale as you lift up
* Slowly lower to the starting position
* Inhale as you lower
* Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.
Thanks to Elizabeth Quinn, About.com Guide and sportsmedicine.about.com
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