Saturday, August 17, 2019

Full Crunch (Training with Your Own Body Weight)

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The most basic abdominal exercises today are Crunches. Together with proper eating habits, Crunches can really make your abdominal muscles toned and firm. Strong stomach muscles can help a lot in preventing back-related problems and in improving your posture. Moreover, you will be able to get rid of flabs and unwanted fat, making you look good and feel good about yourself.

The Full Crunch is the most advanced exercise that works on your stomach muscles. It targets the entire stomach area by combining the Basic Crunch and the Reverse Curl.

STEP 1: Lie on your back (on the mat or on the floor) and raise your legs, knees bent. Place your hands by your ears.
STEP 2: Curl your legs and pelvis towards your ribcage. Simultaneously, curl your shoulders forward. Be sure not to strain the muscles in your neck.

Don’t forget to suck in your gut so that your lower back presses against the mat or floor. Work through the entire exercise slowly and steadily, without heaving yourself up or flopping down.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with Your own Body Weight, the important thing to do is to start realistically and keep at it – at all costs.

Dumbbell Squats – Free Weights Exercises

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Squat, similar with Lunges, is a great all-around exercise for the legs. This Fitness Exercise is a tried-and-tested lower body exercise for anyone without knee problems. Squats focus on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.

The Squats come in many variations. One of them is the Dumbbell Squat. This exercise obviously makes use of dumbbells as you do the Squat. Learn how this exercise is done in this section:

STEP 1: Stand with feet hip-width apart and keep your back straight. Your arms should be straight on your sides, with each hand holding a dumbbell.
STEP 2: Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor and your arms straight on your sides.

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Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs

Hyperextension of Back (Back Stretches)

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One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

Back pain is a common ailment especially since the back takes in tension more than any other part of the body. Back pain can range from mild discomfort to pain that hinders you from working or participating in your favorite leisure activities. Doing exercises which target your back can help avoid any back pain. The Hyperextension of Back is one of those exercises. Learn how to do this exercise in this section:

STEP 1: Lie face down (on the mat or on the floor). Move your elbows close to your body.

STEP 2: Push your torso up until your elbows are supporting your body weight. Keep your hips on the floor.
STEP 3: Be sure to keep your neck relaxed. Hold for 12-15 seconds.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders, and a knotted back. The back takes in tension more than any other part of the body. Also, during a Fitness workout, the back muscles contract, further increasing the tension. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises: Stretching Sequences.

Triceps Dips (Training with Your Own Body Weight)

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As the name suggests, the Triceps Dips target the triceps brachii muscles, commonly known as the triceps. These are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Dips, or any type of exercise for that matter. Learn how to do the basic Triceps Dips in this section:

STEP 1: Place your feet hip-width apart. Keep your back close to the bench.
STEP 2: Lower yourself until your arms are bent at 90°, then push back up until your arms are straight, but not locked.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it – at all costs.

Standing Quadriceps Stretch (Leg Stretches)

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One of the major benefits of Stretching is that it improves your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quads strong, you also cut the risk of knee injury from strenuous Fitness activities.

The quadriceps consist of four muscles located at the front of the upper leg and are more commonly known as the “thighs”. These muscles are the Vastus Lateralis, Vastus Intermedius, Vastus Medialis, and Rectus Femoris. They run along the front of the thigh, starting from the hip joint and ending at the knee joint. The four muscles act together to extend the knee and flex the hip.

It is important to stretch these muscles especially before Walking, Running, jumping, and Climbing. If you have trouble balancing on one foot, you can stand against a wall or rail for support while doing this exercise.

STEP 1: Stand up with your left, supporting leg bent slightly. Bend your right leg and hold your right foot.
STEP 2: Holding your right foot with your right hand, pull your foot up towards your bottom. Keep your back as straight as possible, your hips pointing forward, and your knees together. To intensify the stretch, push the knee of the stretched leg slightly further. Hold for about 8-10 seconds and then repeat on the other leg.

Cycling, Skiing, and Hiking also work these muscles. Other exercises which target your quadriceps include leg extensions, Squats, Lunges, and Leg Press machine.

It would be relaxing if we get into a really good Stretching session to release all of the accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises – Stretching Sequences.