FACTS ABOUT OUR BODY, EXERCISES AND INJURIES

MISCELLANEOUS FACTS

Ø Beginners should  always start their training  with machines, because machines provide correct range of motion to the muscle and hence protect  from any kind of injury.

Ø Spot reduction is  impossible. it means  neither gaining nor reduction can be done  on a particular area of  our body.

Ø E-Z curl bar provides  ergonomically  better  position than straight bar, during biceps curls.

Ø For inclined bench press, the bench should be positioned at 30 degrees from the horizontal.

Ø For declined bench press, the bench should be at 15 degrees declined position from the horizontal.

Ø Exhale, during the positive phase of repetition and inhale during the negative phase of repetition.

Ø Most flexible as well as unstable joint of our body is shoulder rotator cuff joint (gleno-humeral joint).

Ø R.I.C.E  treatment processes should be done only for first 48 to 72 hours of injury.

Ø Antioxidants are  the  best solution to look young.

Ø There are two most injury prone joints in human body

1.   Spine

2.   Shoulder rotator cuff

DECLINE BENCH CRUNCHES FOR STRONG ABS

DECLINE  CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down on a decline bench, while securing your legs in the arrangement provided in the decline bench.

2.   Now, you are positioned in such a manner that your back and hips are acting as a base against the bench.

3.   In this starting position, place your hands behind your head.

4.   Slowly, raise your upper body from the ground in such a manner that Your shoulder blades should raise up off the bench only about 3-4 inches, and your lower back should remain on the bench.

5.   During the above step, contract your belly by pulling your belly button towards your spine, as you exhale.

6.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

7.   Slowly lower down your torso back to the starting position, as you inhale.

8.   Repeat as many times as recommended. 

  

TIPS:

Ø During the exercise, keep your neck straight in a proper alignment.

Ø During the exercise, keep your back flat against the Decline bench.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with weights, exercise ball or on a flat bench.

Ø Pace, while doing the exercise must be slow or medium.