When exercisers are asked for the main goal they have in working out, the answer is often "flatten tummy." Sure enough the look of a sleek, flatten tummy is one of the #1 ranked traits for models and body builders! Of course you want to do all you can to flatten your tummy! A flat tummy area signals that you've put in the hard work and taken care of yourself and your body.
However, all abdominal exercises aren't the same. There are exercises that are done from the traditional "crunch" position (flat on your back or a variation of it), and then there are those that are actually done from a standing position. In between, there are those that are performed from a sitting position or with modification devices. No matter which kind you choose, all are likely to result in a flatten tummy.
Traditional Exercise to Flatten Tummy:
The traditional crunch gets a bad rap, but it can be helpful if done properly. Legs must be kept at a 90 degree angle and the impetus of your movement must come from your core ab muscles- not from your back.
Another traditional exercise that flattens the tummy is known as the bicycle. This particular exercise flattens the tummy by having your lower abs do all the work of pumping your feet in the air in a circular motion. The first step is to lay on your back. Get in position by putting your arms at your side. Flatten tummy, then raise legs and begin the "pumping" motion.
Standing Exercises to Flatten Tummy:
Most abdominal exercises in this position will target the oblique muscles- those located on your sides. Although these muscles aren't specifically made to result in a flatten tummy, you'll still want to pay them some attention to get a toned core. Utilize these muscles by performing circular motions from the waist, or by reaching one arm over your head to the opposite side and bending at your waist.
Sitting Exercises to Flatten Tummy:
Exercising to flatten your tummy from a sitting position works because is requires your core muscles to put forth most of the effort- there is no way to cheat or overcompensate with other muscles groups while working to flatten the tummy.
The captain's chair is by far the best sitting ab exercise. It's like you can almost feel your tummy flatten! To perform this exercise, sit in a straight backed chair and grab the bottom of it right in front of your hips. Then raise your knees up, thereby pulling your feet off of the ground.
Modification Devices Designed to Flatten Tummy:
There is a wide range of devices out there designed for those whose number one goal is "flatten tummy." One of the cheapest and best is simply a large exercise ball. It works by requiring you to target and contract the ab muscles in order to stay balanced.
There are also all manners of rollers and wheels available, which will enable you to perform a version of the "plank"- an exercise in which you hover, belly down, a few inches above the floor. This exercise is particularly effective for those looking to flatten the tummy, but it is definitely not for beginners!
The secret to achieving the number one health goal of "flatten tummy" doesn't lie in any one of these ab exercises. Instead, what matters is choosing a type of exercise that you stick with- that's what will get you those flattened tummy results!
Brian Jenkins is a senior weight loss writer and assists clients with healthy weight loss, effective exercise, and motivational weight loss support.
Article Source: http://EzineArticles.com/?expert=Brian_Jenkins
Friday, June 27, 2008
Stretching in the morning
Stretching in the morning for many people, exercising the first thing in the morning is convenient. It may or may not be the most welcome time, but it is convenient. Some people are morning people like me, ready to dash out into daily living with oomph. Many more people are very slow getting going in the morning and need a few minutes to really wake up. Nothing can or should be done about the way we wake up.
The thought of indulging in a few exercises upon awaking is enough to discourage almost anyone. But try them a few times and perhaps you will see a difference. stretching exercises can be profitable.
Why stretching in the morning?
When we sleep and therefore let our muscles sleep, blood tends to collect in the internal organs, or “splanchnic circulation.” Very little blood is needed in the muscles, or “peripheral circulation.” If on waking there is no noticeable muscular activity, blood very slowly leaves the splanchnic pool, resulting in sluggish circulation to the brain and muscles. The person wakes up groggy, listless, and without energy.
However, three to four minutes of easy exercises, stretching in the morning, while in bed can redistribute the blood, clear away the cobwebs, and bring back over-all tone. Energy comes surging in and the person feels as alert and as full of energy as he might normally experience only well into midday.
How to stretch in the morning
1. Stretch hard 5 times, maintaining “stretch” for 3 seconds and relaxing for 2 seconds
2. With elbows tucked in beside body and legs together, arch back 3 times
3. Tense all leg muscles hard and relax. Do this 12 times
4. Do 2 sit-ups touching your toes.
5. Raise bent legs over your head and touch ears with knees 3 times
6. With palms pressing each other, hands close to front of chest, push hard to one side and then the other, resisting with the other arm. Do this 10 times.
7. With fingers flexed, grasp hands and pull apart, first to one side and then the other. Do 10 times.
8. Place hands on abdomen and push vigorously while resisting by tensing abdominal muscles. Do this for 3 seconds and then relax for 2 seconds. Repeat 10 times.
Time required for these stretching in the morning exercises, once you get the hang of them, should only be two to three minutes. When you really become proficient and can breeze through this series in less time, then do it twice. At most, five minutes is sufficient to get you started in the morning.
No stretching in the morning hard before warming up
Flexibility exercises, as with all other workouts, should not be attempted when you are “cold.” Warm up for a few minutes. If you are doing morning exercises when you wake up, do flexibility exercises first, but start them gradually. You have three goals:
To increase range
To increase forcefulness
To increase speed of motion
So start stretching in the morning slowly, take it easy, and do not work against the clock. As mentioned earlier, one month should be devoted entirely to flexibility exercises. During the second and third months, progressive resistance can be added-but keep up the flexibility exercises, too. Over time, and a very short amount of time at that, you will find that your flexibility and core strength have increased significantly.
Posted by: Bill Nad in Workout At Home, Workout Plan
The thought of indulging in a few exercises upon awaking is enough to discourage almost anyone. But try them a few times and perhaps you will see a difference. stretching exercises can be profitable.
Why stretching in the morning?
When we sleep and therefore let our muscles sleep, blood tends to collect in the internal organs, or “splanchnic circulation.” Very little blood is needed in the muscles, or “peripheral circulation.” If on waking there is no noticeable muscular activity, blood very slowly leaves the splanchnic pool, resulting in sluggish circulation to the brain and muscles. The person wakes up groggy, listless, and without energy.
However, three to four minutes of easy exercises, stretching in the morning, while in bed can redistribute the blood, clear away the cobwebs, and bring back over-all tone. Energy comes surging in and the person feels as alert and as full of energy as he might normally experience only well into midday.
How to stretch in the morning
1. Stretch hard 5 times, maintaining “stretch” for 3 seconds and relaxing for 2 seconds
2. With elbows tucked in beside body and legs together, arch back 3 times
3. Tense all leg muscles hard and relax. Do this 12 times
4. Do 2 sit-ups touching your toes.
5. Raise bent legs over your head and touch ears with knees 3 times
6. With palms pressing each other, hands close to front of chest, push hard to one side and then the other, resisting with the other arm. Do this 10 times.
7. With fingers flexed, grasp hands and pull apart, first to one side and then the other. Do 10 times.
8. Place hands on abdomen and push vigorously while resisting by tensing abdominal muscles. Do this for 3 seconds and then relax for 2 seconds. Repeat 10 times.
Time required for these stretching in the morning exercises, once you get the hang of them, should only be two to three minutes. When you really become proficient and can breeze through this series in less time, then do it twice. At most, five minutes is sufficient to get you started in the morning.
No stretching in the morning hard before warming up
Flexibility exercises, as with all other workouts, should not be attempted when you are “cold.” Warm up for a few minutes. If you are doing morning exercises when you wake up, do flexibility exercises first, but start them gradually. You have three goals:
To increase range
To increase forcefulness
To increase speed of motion
So start stretching in the morning slowly, take it easy, and do not work against the clock. As mentioned earlier, one month should be devoted entirely to flexibility exercises. During the second and third months, progressive resistance can be added-but keep up the flexibility exercises, too. Over time, and a very short amount of time at that, you will find that your flexibility and core strength have increased significantly.
Posted by: Bill Nad in Workout At Home, Workout Plan
How to get the most from your Home Gym Equipment
Home Gyms. Ever see someone with a good physique who got it by working out on a home gym? I have. I’ve even competed against people who became competitive physique athletes (bodybuilders) by working out on a home gym. It can be done. But if this is true, why do so few do it? Why do most people who buy a home gym end up selling it in a yard sale?
I will tell you why. It is for the same reason that most home businesses fail. They did not have a plan.
Home gyms, similar to a home business, require dedication, you may have all the desire in the world, but if you fail to develop a plan, and then work it, you will never see results. The following 5 steps have been developed to help you to get the most out of your home gym. Follow these and your home gym won’t become a dust collector.
1. Write your goals down. This is basic and is a good practice for any worthy pursuit. What is it that you truly hope to accomplish by purchasing a home gym? Do you just want to loose a few pounds? If so, you really don’t need home gym equipment to do it. Perhaps a few small changes to your diet and walking a mile a day will get you where you want to go. Maybe you want to tone up a bit? Now were talking, home gyms are great way to tone up loose and sagging muscles, and add a pleasing healthy appearance to your overall physique. Perhaps you want to develop a good physique and are just too shy to go to your local gym. All of these things are important and will determine the type of home gym equipment that you buy. You will not develop large muscular arms on a treadmill or strong thighs with an ab machine. Therefore, determine what it is that you hope to accomplish with a home gym, and write it down.
2. Make your goals reasonable. The perfect bodies and beautiful people that you see on all of the infomercials are not reasonable goals. They are being featured in the commercial for a reason, they are exceptional, and in fact, most of them did not develop their physiques from the equipment that is being advertised. If your goal is not reasonable, you are in for a quick disappointment. I’m not saying that you should not set a lofty goal, but there should be legs in the journey. You don’t eat a seven course meal in a single gulp. If for instance, your goal is to loose 100 lbs, break it down into steps of 20 lbs at a time, and celebrate each victory. If your goal is to add an inch to your biceps, don’t measure them everyday. If your goal is to compete in the next Olympia, forget it, you’re not being reasonable. Reasonable goals, taken in small steps, will return the most quality results over time.
3. Do your research. Now that you have established just that it is that you intend to accomplish with your home gym, its time to decide what home gym equipment is going to get you there. As noted above, you will not develop large muscular arms on a treadmill. If your goal is to loose a few pounds and improve your cardiovascular health, than a treadmill, stepper, or rowing machine may be just what the doctor ordered. If you have decided to tone up a bit than you may find that a set of dumbbells is all that you need. You would be amazed to know what can be accomplished with a set of dumbbells and a little creativity. Your goals may be a bit more demanding, and a complete home gym is in your future. Multi gyms as they are often called may be based on free weights, pulleys, or tension rods, and offer the advantage of being able to work different muscle groups, with minimal change over, all on the same machine. My own home gym allows me to do lat pulls, seated rows, incline bench press, curls and squats, all from one convenient machine.
4. Buy quality. Quality home gym equipment will usually outlast their less expensive counterparts and actually save you money in the long run. It will function more smoothly reducing the risk of injury. It will require less maintenance. It will have a more natural feel to it, and is far more likely to still be in use a year from now.
5. Work your Plan! Quality results take effort and time, but are worth the expense of both. When you have dropped another dress size, you will not regret the half hour that you have spent every morning exercising. When you are complemented on your biceps you will not regret the multiple sets of dumbbell curls that got you there. When your abs begin to show, you will not regret the diet, dedication and crunches that led you on your way. My wife once told me that I am lucky to have a six pack. Perhaps I am, but I have also found that the harder that I work, the luckier I become. And so it is with you my friend. Recognize that this is going to take work, commitment, and time, but that if you establish your goals, develop a plan, purchase the right equipment and then stick to, you will wake up a year from now ever so grateful for the sacrifice.
That’s it my friends, there is no magic to it. Forget the diet pills and expensive supplements. A quality home gym, weather it be a simple set of dumbbells, a treadmill, or a multi gym, will take you as far as you want to go, but the commitment has to come from you.
Kerry Dulin
www.homegymworkout.com
I will tell you why. It is for the same reason that most home businesses fail. They did not have a plan.
Home gyms, similar to a home business, require dedication, you may have all the desire in the world, but if you fail to develop a plan, and then work it, you will never see results. The following 5 steps have been developed to help you to get the most out of your home gym. Follow these and your home gym won’t become a dust collector.
1. Write your goals down. This is basic and is a good practice for any worthy pursuit. What is it that you truly hope to accomplish by purchasing a home gym? Do you just want to loose a few pounds? If so, you really don’t need home gym equipment to do it. Perhaps a few small changes to your diet and walking a mile a day will get you where you want to go. Maybe you want to tone up a bit? Now were talking, home gyms are great way to tone up loose and sagging muscles, and add a pleasing healthy appearance to your overall physique. Perhaps you want to develop a good physique and are just too shy to go to your local gym. All of these things are important and will determine the type of home gym equipment that you buy. You will not develop large muscular arms on a treadmill or strong thighs with an ab machine. Therefore, determine what it is that you hope to accomplish with a home gym, and write it down.
2. Make your goals reasonable. The perfect bodies and beautiful people that you see on all of the infomercials are not reasonable goals. They are being featured in the commercial for a reason, they are exceptional, and in fact, most of them did not develop their physiques from the equipment that is being advertised. If your goal is not reasonable, you are in for a quick disappointment. I’m not saying that you should not set a lofty goal, but there should be legs in the journey. You don’t eat a seven course meal in a single gulp. If for instance, your goal is to loose 100 lbs, break it down into steps of 20 lbs at a time, and celebrate each victory. If your goal is to add an inch to your biceps, don’t measure them everyday. If your goal is to compete in the next Olympia, forget it, you’re not being reasonable. Reasonable goals, taken in small steps, will return the most quality results over time.
3. Do your research. Now that you have established just that it is that you intend to accomplish with your home gym, its time to decide what home gym equipment is going to get you there. As noted above, you will not develop large muscular arms on a treadmill. If your goal is to loose a few pounds and improve your cardiovascular health, than a treadmill, stepper, or rowing machine may be just what the doctor ordered. If you have decided to tone up a bit than you may find that a set of dumbbells is all that you need. You would be amazed to know what can be accomplished with a set of dumbbells and a little creativity. Your goals may be a bit more demanding, and a complete home gym is in your future. Multi gyms as they are often called may be based on free weights, pulleys, or tension rods, and offer the advantage of being able to work different muscle groups, with minimal change over, all on the same machine. My own home gym allows me to do lat pulls, seated rows, incline bench press, curls and squats, all from one convenient machine.
4. Buy quality. Quality home gym equipment will usually outlast their less expensive counterparts and actually save you money in the long run. It will function more smoothly reducing the risk of injury. It will require less maintenance. It will have a more natural feel to it, and is far more likely to still be in use a year from now.
5. Work your Plan! Quality results take effort and time, but are worth the expense of both. When you have dropped another dress size, you will not regret the half hour that you have spent every morning exercising. When you are complemented on your biceps you will not regret the multiple sets of dumbbell curls that got you there. When your abs begin to show, you will not regret the diet, dedication and crunches that led you on your way. My wife once told me that I am lucky to have a six pack. Perhaps I am, but I have also found that the harder that I work, the luckier I become. And so it is with you my friend. Recognize that this is going to take work, commitment, and time, but that if you establish your goals, develop a plan, purchase the right equipment and then stick to, you will wake up a year from now ever so grateful for the sacrifice.
That’s it my friends, there is no magic to it. Forget the diet pills and expensive supplements. A quality home gym, weather it be a simple set of dumbbells, a treadmill, or a multi gym, will take you as far as you want to go, but the commitment has to come from you.
Kerry Dulin
www.homegymworkout.com
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