FAMOUS MOTIVATIONAL QUOTES FROM PROS

FITNESS MOTIVATIONAL QUOTES

1.   That which does not kill you makes you stronger.

2.   I refuse to become what you call normal.

                                 

3.   People will hate you, rate you, shake you, and break you, but how strong you stand is what makes you.

                                

4.   Success is the sum of small efforts, repeated day in and day out.

                          

5.   Today I will do what others won’t so tomorrow I can do what others can’t.

                                               

6.   The last 3 or 4 reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.

                                 

7.   I don’t have time to lift, …. I make time.

8.   Your regret should be that you did not start sooner.

                                    

9.  A great pleasure in life is doing what people   say you cannot do.

      10. Eat big, lift big, get big.

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FUNCTIONAL TRAINING - FREE OF COST FITNESS

FUNCTIONAL TRAINING

It is the method of training the whole body.

Ø Method of training in which focus is on integration of multiple muscle groups while exercising the entire body.

Ø It does not isolate individual muscle groups.

Ø It encourages complex multiple joint movements.

Criteria to differentiate functional training from other training methods

Ø Specific reflex responses can be targeted with exercise to improve comparable reflex profile.

Ø Maintenance of our center of gravity.

Ø Functional exercises act  similar to daily work e.g. squat is similar to standing up from a chair.

Ø Functional training is exercising to improve real life postures and movements.

Benefits of functional training

Ø It improves body awareness.

Ø It improves ability to work in daily life.

Ø It burns more calories than traditional exercises.

Ø It helps to prevent injuries and strengthens entire body.

Ø It improves body balance.

Ø It stimulates central nervous system functioning.

Ø It improves our body posture.

Functional training exercises

1. Frog jump

2. Duck walk

3. Spider walk

4. Burpee

5. Inch worm movement

6. Mountain walk

7. Surya Namaskar (yoga)

LOADED CHEST/TORSO CRUNCHES FOR 6-PACK ABS

LOADED TORSO CRUNCH

     

PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2.   Bend your knees at 90 degree angle and rest your feet on a bench as shown above.

3.   Now, place a weight plate on your chest and hold it.

4.   In this starting position, contract your belly by pulling your belly button towards your spine and while pulling up your shoulder blades about 3-4 inches above the ground, as you exhale.

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

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

7.   Repeat as many times as recommended. 

  

TIPS:

Ø Don’t overload your chest, which may affect your form and concentrate primarily on your abdomen.

Ø During the exercise, keep your neck 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 exercise ball or on a decline 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.

DIPS EXERCISE FOR BULKY CHEST

CHEST DIPS

       PRIMARY TARGET : CHEST

         OTHER MUSCLES : SHOULDERS,TRICEPS

1.   Mount yourself on a wide dip bar (as shown).

2.   Make a firm  grip on the dip bar with both the hands.

3.   In the starting position, with your arms strength pick your body up in such a manner that your arms are fully extended and locked at the top.

4.   Now, slowly lower down your body by bending arms and allowing elbows to flare out to sides, as you inhale.

5.   Pause for a second, hold yourself deep in the maximum stretching position and squeeze your chest here.

6.   Return back to the starting position slowly as you exhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø If you find it difficult,then take help from a spotter to hold your legs, during the upward movement of your torso.

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 using the weight belt to add up  weight plates or placing the dumbbell between your ankles.

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

PEC DECK MACHINE FOR CHEST

PEC DECK

       PRIMARY TARGET : CHEST

          OTHER MUSCLES : SHOULDERS

1.   Seat yourself on a pec deck machine.

2.   Ensure that your back is straight and taking a firm support from the machine back pad.

3.   Place your forearms on the machine hand pads, with the elbows at a 90 degree angle.

4.   In this starting position, by using your shoulder and arms strength, push the hand pads to the middle, while squeezing your elbows and forearms together slowly as you exhale.

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

6.   Return back to the starting position slowly as you inhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø During backward motion of pads ,try to stretch your chest muscles as much as you can.

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

Ø For the sake of variation, you can do this exercise by in a butterfly style.

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

PUSH-UPS (CHAIR WIDTH) FOR CHEST

CHAIR WIDTH PUSH UPS

      PRIMARY TARGET : CHEST

        OTHER MUSCLES  : SHOULDERS,TRICEPS

1.   Take a chair or a firm steel frame (as shown above) which is strong enough to hold your body weight.

2.   Keep your feet together on the floor and palms are on the steel frame/chair, at shoulder width apart.

3.   With your hands on the frame, go as deep towards the floor as you can, while inhaling. This is very effective for your front deltoid.

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

5.   Now, pull your torso up by using the strength of your arms and toes, as you exhale.

6.   Repeat as many times as recommended.
  

TIPS:

Ø To make this work out more effective for different muscles of chest, just decrease/increase the distance between your hands or decrease/increase elevation of the chair.

Ø Changing the distance between your hands, help you to target different chest muscles, a little differently with every single centimeter variation.

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

Ø For the sake of variation, you can do this exercise by loading your back.

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

PUSH-UPS (LOADED BACK) FOR CHEST

LOADED BACK PUSH UPS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Lie down on the floor in the face down position, your  chest and thighs are touching the floor.

2.   Keep your feet together and palms are on the floor, at shoulder width apart.

3.   Now, with the help of spotter load your back with pre-decided number of weight plates.

4.   Now, pull your torso up with the help of your arms and toes strength.

5.   Slowly, lower your torso downward until your chest almost touches the floor as you inhale.

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

7.   Pull-up your upper body back to the starting position, as you exhales.

8.   Repeat as many times as recommended.

9.   After the completion of total reps, unload the plates, carefully with the help of spotter.

       TIPS:

Ø Take the help of spotter, for loading and unloading of plates on your back (to avoid any accident).

Ø Don’t rest your torso on the floor during reps.

Ø To make this work out more effective for different muscles of chest, just decrease and increase the distance between your hands.

Ø Changing the distance, help you to target different chest muscles, a little differently with every single centimeter change.

Ø For the sake of variation, you can do this exercise in inclined, declined manner of your torso.

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

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