Monthly Archives: August 2015

Little Secrets to get fit .

These are 9 fitness goals every person should set. Look up the word “fit” in the dictionary. Does is say anywhere how much a person should be able to lift or how fast they should be able to run? No. So we can’t find a real definition of what fit means.

Use this as your dictionary and get fit with us. 

Before you call yourself “in shape” try these rules.

bench-press-exerciseAny person can follow and if you can’t go all the way at first we’ll give you what you need to make it there. We say a fit person can bench press 1 1/2 of their body weight. Upper body strength is more than just the actually exercise.
Lye down flat on a bench press machine, keeping your feet flat to the ground the entire time. Divide the heaviest weight you’ve lifted times your body weight.

Score: Less than 1.0: a little weak but we can fix this. 1.0–1.49: Ordinary, you’re not that bad off. 1.5 or more: You definitely know what’s going on.

You want to strengthen a muscle?

barbellThe key is to lift fats. Follow these guidelines for a few weeks and you’ll see how much you’ve improved. *Take a weight that’s about 40% of what you can lift at one time. Do nine sets of three reps. Don’t forget to rest about 50-60 seconds between sets. Lower and *About three to four days after do three sets of flat, incline or decline barbell presses with the heaviest weight you can lift (six times).

*Press your head into the bench as you are lifting. Doing this will ensure that your spine is perfectly straight. Pushing your head into the bench activates neck extensors.

An adult in shape can run a mile and a half in 11 minutes. Your body’s ability to give oxygen to your working muscles shows that you’re in peak performance. Doing exercises regularly (running) lowers your cholesterol and keeps your body fat to a minimum. This is good for prevention of heart disease.




Abdominal Exercises: Complete with Images & Descriptions

 

Exercices

total ab exercises

Develop a flat sexy waistline with some of the most effective ab exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all…

I’m ready to burn fat & tone up…show me how

Crunches
Crunches
W/Legs  Raised
Diagonal Crunches
Hanging
Single Leg Bent  Raise
Hanging
Single Leg Raise
Single Trunk Raise
Front Shoulder Cross
Barbell Side-Bend
Side-Bend Pushup
Lying
Side Shoulder Raise
Dumbbell Side-Bend
Sit-ups
Swiss
Ball Elevated Leg Raise
Barbell Trunk Bend
Machine Trunk Rotation

 

Abdominal
Exercise #1: CRUNCHES

Description:
– Lie on back with knees bent, and hands clasped behind neck.
– Raise shoulders up until they clear the floor and return to start position for one set.
– For the other two sets, raise left shoulder toward right knee, return to floor.
– Lift right shoulder toward left knee, return to floor.

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Ab
Exercise #2: CRUNCHES w/ LEGS RAISED

Description:
– Lie on back with knees bent, and hands clasped behind neck.
– Position legs up over chair.
– Raise shoulders up until they clear the floor and return to start position for one set.
– For the other two sets, raise left shoulder toward right knee, return to floor.
– Lift right shoulder toward left knee, return to floor.

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Abdominal Exercise #3: DIAGONAL
CRUNCHES

Description:
– Lie on back with knees bent, and hands clasped behind neck.
– Raise left shoulder up and raise right knee up, twist until they touch.
– Lower and repeat with right shoulder and left knee.

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AB Exercise #4: Hanging
Single Bent Leg Raise

Description:
– Position body between arm holds of chair.
– Place arms on grips.
– Tighten upper body muscles and slightly lift legs of floor by pushing down with shoulders.
– Keep knees bent and lift thighs upward, bending at waist.
– Lower legs and repeat.

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AB Exercise #5: Hanging
Single Leg Raise

Description:
– Position body between arm holds of chair.
– Place arms on grips.
– Tighten upper body muscles and lift legs of floor by bending knees.
– Keep knees straight and lift thighs upward, bending at waist.
– Lower legs and repeat.

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AB Exercise #6: Single
Trunk Raise
 

Description:
– Lie on back with knees bent, arms over head, palms upward.
– Bring one knee to center of chest.
– Lift buttocks off floor, keeping knee to chest.
– Lower and repeat with other leg.

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AB Exercise #7: Front
Shoulder Cross

Description:
– Lie on back on bench.
– Hold weights in hands, arms above head.
– Lift arms up and across body.
– Slightly lift upper body off bench.
– Lower body and return arms to start position.
– Repeat.

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Abdominal Exercise #8: Barbell
Side-Bend

Description:
– Stand with barbell resting on shoulders behind head.
– Hold bar with elbows bent.
– Place feet shoulder distance apart.
– Bend sideways to left, then to right.
– Repeat

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Abdominal Exercise #9: Side-Bend
Pushup
 

Description:
– Lie on floor on your side, forearm supporting upper body.
– Knees should be bent to 45 degrees.
– Place free hand on hip as shown.
– Keep knee and lower leg on floor and raise hip off floor.
– Lower and repeat.
– Repeat exercise on other side.

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Abdominal Exercise #10: Lying
Side Shoulder Raise

Description:
– Lie on side.
– Cross arms over chest.
– Lift shoulders up.
– Return to start position and repeat.

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Abdominal Exercise #11: Dumbbell
Side-Bend

Description:
– Stand, holding weight in left hand.
– Bend to right.
– Return to start position and repeat.
– Repeat sets with weight in right hand and bending to left.

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Ab
Exercise #12: Sit-ups

Description:
– Lie on back with knees straight, and hands clasped behind neck.
– Your legs should not be held down.
– Raise shoulders up until they clear the floor.
– Continue by bending your body until reaching a full sitting position.
– Return to start position and repeat.
* If your back is not flat against the floor when you lie down, you may place a small pillow under your knees


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Ab Exercise #13: Swiss
Ball Elevated Leg Raise


Description:
– Lie on back with ankles on ball.
– Lift buttocks up as shown.
– Lift one leg off of ball and lower leg back to ball.
– Lift other leg off of ball and lower leg back to ball.
– Lower buttocks and repeat.

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Ab Exercise #14: Barbell
Trunk Bend

Description:
– Sit with good posture.
– Place barbell behind neck on shoulders.
– Rest arms on bar.
– Look over left shoulder and twist to left.
– Return to start position and repeat to right.

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Abdominal Exercise #15: Machine
Trunk Rotation


Description:
– Sit in trunk rotation machine.
– Place arms in arm supports.
– Slowly twist trunk to right.
– Return to start position and twist trunk to left.
– Return to start position and repeat.

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I’m ready to burn fat & tone up…show me how




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