SEATED CRUNCHES FOR HARDCORE ABS

SEATED CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Seat yourself down on the edge of  flat bench, as shown above.

2.   Hold the sides of the bench for better support.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist, as you exhale.  

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

5.   Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6.   With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or simply lying down on the ground and flexing your hips (which is also known as “LYING LEG-HIP RAISE”).

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

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

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

CAPTAIN'S CHAIR KNEE RAISE CRUNCHES FOR ABS LIKE PROFESSIONAL BODYBUILDERS

      
     KNEE RAISES CRUNCH ON   

        PARALLEL  FRAMES

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Position yourself on the captain’s chair or vertical leg raise bench and grip the handholds while pressing your back against the padded back of the chair.

2.   In the above position, your elbows are bent at 90 degree angle and legs are fully extended.

3.   Ensure that, even when your legs are extended to its maximum length, still your feet don’t touch the ground as shown above.

4.    Now, while exhaling, slowly role up and lift your legs until your thighs become parallel to the ground.

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

6.   Come back to the starting position, as you inhale.

7.   Repeat as many times as recommended. 

TIPS:

Ø During the exercise, keep your neck straight and torso pressed with the back pad arrangement.

Ø For the sake of variation, you can do this exercise by holding a weight belt on your waist or simply you can do this exercise on a chin-up bar.

Ø Try to avoid/minimize the use of body momentum.

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

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

SIDE BEND ( BARBELL) FOR ROCK-HARD ABS

BARBELL SIDE BEND

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : LOWER BACK

1.   Stand up straight and pick a weight loaded barbell (with tight lockers at the ends so that weight plates remain stationary) from the rack and placed it on the back of your shoulders.

2.   In the above position, maintain a shoulder width gap between your feet.

3.   In this starting position, stand firmly with your back straight and now twist/bend (only from your waist) to the left 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.

6.   Now  twist/bend your waist in the right hand side, as you inhale.

7.   Repeat as many times as recommended. 

  

TIPS:

Ø Don’t overload the barbell and concentrate primarily on your abdomen.

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 dumbells or while seating on a bench.

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

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.

STOP EXCESS SUPPLEMENTATION

PROTEIN  SUPPLEMENTS  ARE  HARMFUL

We know that bodybuilding demands more protein to enhance muscle growth by providing the nitrogen base for them. But try to fulfill your proteins needs from natural ways as much as you can do, and avoid the excess use of protein supplements. Although they are useful when consume in a limit and under a physician’s guidance.

MAJOR  HARMS  OF  PROTEIN  SUPPLEMENTS

Ø KETOSIS

This is the condition of human body when it starts dissolving fat  into energy, when there is insufficient amount of glucose in our body. Now you think that fat burning process is good but friends in this situation the load on liver and kidney is increased in such a manner that they may damage.

Ø STERIODS IN PROTEIN SUPPLEMENTS

As we know that steroids act as shortcuts which are help for muscle growth, bulkiness, strength and even for cutting cycles. So some of the protein supplement companies add some percentage of steroids in their supplements for fast results, which make their consumption very harmful for our body.

Ø KIDNEY STONE

Protein supplements are rich in calcium content, which when taken in excess further reacts and form calcium oxalate and other calcium byproducts. Actually these products are the main reason for kidney stone and other kidney related problems.

Ø EXCESS STRESS ON LIVER

When we are going to feed ourselves with high quantity of protein during  the whole day, which increase the work load on our liver for their digestion. This may lead to liver damage.

Ø INCAPABLE TO DIGEST FAT AND CARBS

Frequently feed up from protein during the whole day make our digestion system incapable to digest fat and carbs for energy. As our body learns to sweep calories from protein sources itself.

Ø BLOOD BECOMES ACIDIC

Blood pH should be around 7.But Due to the result of high protein intake our blood gets reacted with different contents of protein supplements and become acidic in nature.

Ø OSTEOPOROSIS

As above mentioned that blood becomes acidic and to maintain its pH level. The body must correct itself by making your blood more basic. The most basic available element in your body is calcium. Your bones will release calcium into your blood, which will then bond to the acidic byproducts of the protein, turning your blood back to a neutral level. But your bones have lost some amount of calcium from them, which results into low bone density and weaker bones.

Ø Some less severe side effects of excess protein consumption are nausea, diarrhea, bloating, and thirst.

Ø  Kidney shrinkage

kidney size reduces