Harder Core
1. Hit the Upper Abs First
By doing 20 to 30 crunches, you'll limit the upper abs' assistance when you move on to the lower portion, says Gunnar Peterson. This can help define the inguinal crease—the lines that run from hip to groin.
2. Tighten Your Belt
One-legged lifts contract your transverse abdominis—a belt of muscle surrounding your abdomen—says Jon Crosby, C.S.C.S., of Velocity Sports Performance in Baltimore. Grab a pair of dumbbells and raise your left thigh until it's parallel to the floor and your left knee is bent at 90 degrees. Bend your right knee slightly and do a set of shoulder presses, biceps curls, or lateral raises.
3. Squeeze a Tennis Ball While You Do Crunches
"Squeezing your hands as hard as you can causes radiational tension, which allows you to contract other muscles harder," says Murphy.
4. After You Bench-Press, Do 25 Crunches on the Bench
You'll be less likely to skip them than if you have to go find an exercise mat.
5. Make a Bet
Pick a date 8 weeks away and set a goal: You and your buddies wager over squatting your body weight, for instance, or decreasing your body fat below 15 percent. Add a dollar to the pot whenever you work out. Winner takes all.
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Sunday, May 15, 2011
Thursday, May 5, 2011
The 5 Essential Exercises!!
To design a truly successful fitness or strengthening program, all you need are the 5 Essential Exercises: the dead-lift, lunge, push-up, chin-up, and ab wheel. These powerful moves form the basis of any conditioning workout.
The ultimate objective of any strength-training program is this:effectiveness. First and foremost, effective strength training or musculoskeletal conditioning must address all of the muscles, bones, joints, ligaments, and tendons of the body. This is because the body is a system, and that system ( like any other system ) is only as good as its weakest link.
Therefore, in order for any strength-training program to be truly effective, it must address the body as a system, and regardless of whether it is for a sixteen-year old or a sixty-year old, a linebacker or a librarian, in my opinion, the program must consist of 5 Essential Exercises.
The reason that this is the case is quite simply, that when broken down into components, the body does only five things; flexion (bending of the joint), extension (straightening of a joint), adduction (moving limb toward the body), abduction (moving the limb away from the body), and rotation (turning or twisting).
So when considering a Personal Trainer, why not consider someone who has not only the knowledge and Credentials for Fitness but will give you the results you need to feel great.
BODY N RICHED FITNESS
www.bodynriched@gmail.com
The ultimate objective of any strength-training program is this:effectiveness. First and foremost, effective strength training or musculoskeletal conditioning must address all of the muscles, bones, joints, ligaments, and tendons of the body. This is because the body is a system, and that system ( like any other system ) is only as good as its weakest link.
Therefore, in order for any strength-training program to be truly effective, it must address the body as a system, and regardless of whether it is for a sixteen-year old or a sixty-year old, a linebacker or a librarian, in my opinion, the program must consist of 5 Essential Exercises.
The reason that this is the case is quite simply, that when broken down into components, the body does only five things; flexion (bending of the joint), extension (straightening of a joint), adduction (moving limb toward the body), abduction (moving the limb away from the body), and rotation (turning or twisting).
So when considering a Personal Trainer, why not consider someone who has not only the knowledge and Credentials for Fitness but will give you the results you need to feel great.
BODY N RICHED FITNESS
www.bodynriched@gmail.com
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