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

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.

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.

FLAT GROUND CRUNCH FOR ABS

FLAT GROUND CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

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

2.   Now, bend your knees at 90 degree angle.

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

4.   Now, contract your belly by pulling your belly button towards your spine and 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 During the exercise, keep your neck straight in a proper alignment.

Ø During the exercise, keep your back flat against the floor.

Ø Place your feet on a bench, if you have any back problem.

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 decline bench.

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

SOME MORE ABS WORKOUTS

5 MORE ABS WORKOUTS

1.                      WAIST TWISTER

2.                      LEG RAISE

3.                      INCLINE LEG-HIP RAISE

4.                      SEATED CRUNCH

5.                      CABLE TWIST CRUNCH

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CHECK OUT @ BEST ABS WORKOUTS

BEST ABS WORKOUTS

  TOP 10 BEST ABS    

       WORKOUT

1.                      FLAT GROUND CRUNCH

2.                      HAND CHEST CRUNCH

3.                      FLAT OBLIQUE CRUNCH

4.                      REVERSE CRUNCH

5.           DECLINE OBLIQUE CRUNCH

6.                      CROSS BODY CRUNCH

7.                      DECLINE CRUNCH

8.                      DUMBELL SIDE BEND

9.                      HANGING CRUNCH

10.            HANGING TWIST 

FOR MORE ABS WORKOUT....
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15 MORE ABS WORKOUT