TOE TOUCH EXERCISE FOR STRONG ABS MUSCLES

TOE TOUCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie flat on the ground and straighten your legs.

2.   Raise your legs straight up in such a manner, that there is an angle of 90 degrees in between your torso and legs, as shown above.

3.   Now, contract your belly by pulling your belly button towards your spine and touch your hands up to the toes, as you exhale.

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

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

6.   Repeat as many times as recommended. 

TIPS:

Ø For the sake of variation, you can do this exercise by touching your toes alternatively.

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.

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.

FLAT BENCH PRESS ( DUMBELL ) FOR CHEST

DUMBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Sit down on a flat bench, with dumbells resting on your thighs and palms are facing each other.

2.   Raise  the dumbells up, just on the shoulders and lie back on the bench.

3.    During the above movement rotate your wrists forward so that the palms of your hands are facing away from you.

4.   In this starting position, using maximum strength from your chest muscles, push the dumbells up your shoulders level as you exhale.

5.   Now your arms are perpendicular to the bench surface and must be fully extended and locked.

6.   Pause for a second in this position and feel the contraction in your chest muscles.

7.   Now slowly lower the dumbells down to the middle of chest, while inhaling.

8.   Repeat as many times as recommended.

 TIPS:

Ø This exercise can also be performed with the palms of the hands facing each other.

Ø Don't try to increase the pace which may lead to bounce the dumbells on your chest.

Ø Make a full control on the dumbells during the whole exercise.

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