SIDE BEND (DUMBELL) FOR STRONG ABS

DUMBELL SIDE BEND

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : LOWER BACK 

1.   Hold a dumbbell in right hand and stand up straight, while maintaining a shoulder width gap between your feet.

2.   In the above position, your right hand is holding a dumbell (palm facing the torso) and other is on your head as shown above.

3.   In this starting position, stand firmly with your back straight and now twist/bend (only from your waist) to the right as deep as you can do, while inhaling.

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

5.   While exhaling, slowly come back to the starting position, and then twist/bend your waist in the left hand side.

6.   Repeat as many times as recommended and then do the same while holding the dumbbell in left hand. 

  

TIPS:

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

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

Ø For the sake of variation, you can do this exercise with barbell on your shoulders or while seating on a bench.

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

CHAIN CROSS OVER FOR CHEST

CHAIN CROSS-OVER

     PRIMARY TARGET : CHEST

         OTHER MUSCLES : SHOULDERS

1.   Firstly, make sure that both the pulleys are at same height above your head, according to your tallness.

2.   Secondly, make sure that both sides of the pulleys have the same load.

3.   Hold the handles of both the pulleys.

4.   In the starting position, lean your torso down ward upto some depth, With your elbows slightly bend to prevent stress at the biceps tendon.

5.   Now, with a deep inhale, extend your arms to the forward side in a wide arc until you feel a stretch on your chest.

6.   In the above position your hands are just in front of your upper chest.

7.   Pause for a second, feel the contraction in your chest and shoulder muscles.

8.   Return back via following the same wide arc, to the starting position slowly as you exhale.

9.   Repeat as many times as recommended.

       TIPS:

Ø During the whole exercise, your torso and waist should be stiff and straight.

Ø During the exercise, torso should be leaned forward.

Ø  Slightly bend your hips and knees during the exercise.

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

Ø For the sake of variation, you can do this exercise by holding your torso straight to height without leaning forward and stepping one foot forward.

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