ALTERNATE TOE-TOUCH CRUNCHES FOR 6 PACK FINISHING

ALTERNATE TOE TOUCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

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

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

3.   In this starting position, contract your belly by pulling your belly button towards your spine and touch your right hand up to the left toe, 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 and now, touch your left hand to the right toe, while crunching your abdomen.

6.   As the procedure mentioned above, do the recommended number of repetitions every time with alternate sides. 

TIPS:

Ø For the sake of variation, you can do this exercise by touching both the toes with both hands, in every single repetition.

Ø Make sure that your left hand and right leg remain stationary on the ground, when you are touching your right hand to left toe and vice-versa.

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.

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.

ARNOLD SHOULDER PRESS

    

      ARNOLD PRESS

      PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES :  TRICEPS,BICEPS

1.   Stand with two dumbells position in front of shoulders, palms facing your chest and elbows under wrists.

2.   Now Raise the dumbells as you rotate the palms of your hands until they are facing forward in slow pace ,while exhaling out.

3.   At this position, your arms are fully extended and at straight position exactly above your head.

4.    Lower to front of shoulders in opposite pattern and repeat as per recommendation.

TIPS:

Ø Avoid or minimize using biceps and fore-arm strength.

Ø Whole movement must be targeted on shoulder, while trying to use its strength only.

Ø This exercise can be performed either by sitting or standing.

WOMEN FITNESS CORNER

WOMEN FITNESS  

Healthy mind is the key for overall development. Our changing life style, shortage of time , greed for money and many other factors ,lead to lose of our health. Fast food and sedentary lifestyles are robbing women of their good health and stripping them of their self-esteem.

WHY FITNESS IS REQUIRED FOR WOMEN?

Ø Attractive figure gives you preference in all working fields

Ø If you are fit, you will act as the source of inspiration for others.

Ø It will boost up you with confidence, which is the key to success

Ø You will feel active And energetic during the whole day

Ø You don’t have a need to express your presence, ultimately everyone have the eyes on you.

Ø You will look good in snaps

TIPS FOR WOMEN FITNESS

1.  DON’T NEGLECT WEIGHT TRAINING

     In the world of women fitness there is a myth that for nice curves and nice figure women has to emphasize more on cardio than weight training. But women you must have to make a good balance between both of them. As it is being proved that nothing is more effective than weight training.

   

2. JOIN GYM, YOGA OR AEROBIC  CLASSES

Try to live in the atmosphere of health and nutrition conscious people. It is the fact that if you use to live in the social environment of fit and healthy people, you will try to copy their routine and automatically day by day you will get into the track of the fitness like them.

3. FOLLOW AN EFFECTIVE WORKOUT     ROUTINE 

   

Working out three to five times a week in 30-60 minute sessions is good for women, drag out these minutes from your busy schedules. If you don’t find any partner in the gym, workout under a personal trainer, which will definitely lead to fast results. Working out twice a week at twenty minutes per session will put you on the right track.

4. WORKOUT EFFECTIVENESS DOESN'T   

    CHANGE WITH SEX (MALE/FEMALE)

This is often misunderstood that women should train with light weights for best results, but the fact is that workout benefits remains same for both sexes. Women those are going to gym for good body curves must choose weights for training to the top of their body potentials. They must also follow the correct workout routine for all body parts for fast and best results.

5. NEITHER UNDER TRAIN NOR 

     OVERTRAIN

Ø For the effectiveness of workout Women should do it at 75-85% of their maximum heart rate.

Ø Don’t let your heart rate get slow down ,it just shows that you are not training yourself at your best, which automatically leads to slow and minimum results.

Ø Too  high heart rate shows that you're pushing yourself beyond your body limits and lead into a potentially dangerous level, which often results into faintness.

Ø HEART RATE MONITOR must be used during your workout to ensure that you're reaching, but not exceeding, your ideal target heart rate.

6. STOP COMPARING YOURSELF

It is often found in women that they have much problems with their egos ,which acts as one of the major hindrance towards their fitness in the gym.So don’t compare yourself with any woman ,who is more attractive and fit then you. Just concentrate on your workout. Act positively, take tips and motivation from her .

DON’T COMPARE YOURSELF WITH ANY ONE, BY DOING SO YOU ARE JUST INSULTING YOURSELF

          “ BECAUSE YOU ARE THE BEST ”

TOP IMPRESSIVE PHYSIQUES

WORLD TOP IMPRESSIVE PHYSIQUES 

Serge Nubret

From the front, Serge Nubret had one of the most aesthetically pleasing physiques ever and his chest was a key factor in this assessment. The man who finished second in the 1973 Mr. Olympia lacked the pec thickness of others in our top, and yet his perfectly sculpted chest seemed to have been meticulously carved from  marble.

Franco Columbo

 Although Columbu stands only 5’5″, his pecs were not only stupendously thick, but, unlike others of his stature, they were also large from top to bottom and side to side, and they could have looked at home on 6’5″ Lou Ferrigno. Their most unique quality was the unparalleled cleft that segregated the upper region from the rest, as if the upper pecs were separate muscles (they’re not).

The two-time Mr. O (1976, ’81) attributes most of his size to barbell presses (flat and incline) and dips.

Ronnie Coleman

Two big reasons why Coleman will be trying for Sandow number nine on September 30 are his left and right pectorals. Throughout his reign atop the bodybuilding world, few challengers have been able to hang when he puffs up his pecs during side shots or when he induces a flurry of ridges by crunching out most-musculars.

Coleman goes as heavy as possible for 10-12 reps per set, and he built his chest primarily with barbell and dumbbell presses.

Markus Ruhl

The antithesis to Nubret is Germany’s Ruhl, for there’s nothing artful about Ruhl’s physique. It’s scary big and never more so than when he’s crushing most-musculars and his pecs are redolent of planets colliding.

Ruhl, who has won two IFBB pro shows, relies primarily on machine presses in his current chest training.

JAY CUTLER

While Jay Cutler has the most dominant physique on the planet in today's times, it does not go without saying that a large part of that is because of mass rather than an aesthetically pleasing physique. "The gift", on the other hand, has a near-perfect structure of huge delts, big arms, a tiny waist, and a chiseled midsection.

  

PHILL HEATH

The former D1 Basketball player has transferred his hard work and self-discipline into the sport of bodybuilding and has received plenty of accolades. In his rookie debut at the Olympia, he finished an impressive top 3 finish. If not for a stomach virus within 24 hours of the 2009 Olympia, Heath might have won it for coming in with such great conditioning and detail. Looking to rebound off of a 2010 second place finish at the incumbent-heavy Olympia, Heath is looking to take the reign from Jay Cutler to be the next multi-year winner.

Dexter Jackson

 Finally got his taste at history winning the Olympia in 2008 after finishing in the top 4 for years on end. Nicknamed "The Blade" for his razor sharp cuts, Dexter Jackson has the deepest set of abs in bodybuilding. He is the most conditioned athlete of all time in this sport, always coming in with razor sharp cuts.

Flex Wheeler

The biggest snub of all time, Kenneth "Flex" Wheeler racked up an amazing 17 professional titles yet he never won the Sandow, placing just behind the Olympia champs a total of three times. Knowledgeable bodybuilding fans consider Flex to be the best of the best not only for aesthetic purposes, but also the best there ever was. If you lined up all the pro bodybuilders from all the different eras and put them all in one room, you would be very hard pressed to not pick Flex as having the greatest body. He was everything bodybuilding represented: size and detail with very few weaknesses.

ARNOLD

Here are a multitude of ways to assess Schwarzenegger California governor, superstar actor, business magnate and seven-time Mr. O but in evaluating his chest in the first half of the ’70s, his pecs were thick, broad and proportionately developed from top to bottom.

He favored relatively high volume, low to moderate reps and free-weight basics.

CHECK OUT  WHO IS THE BEST AMONG ALL

WORLD’S STRONGEST MAN WINNERS

Mind blowing tips to gain weight

Ectomorphs - Diet Plan

As we know that ectomorphs are the weakest among all body types so their diet must be different from others.

   Ø  The normal adult should take about 2400 calories in a day. But in ectomorphs, metabolism and catabolism rate is fast so their calories intake must be greater than 2800 calories if your physical workout over a day is normal or less than normal.

   Ø  But the ectomorphs who wish to do bodybuilding or just for gym beginners the intake must be around   3000 calories a day.

  

   Ø  Ectomorphs diet must be consist of 50 % carbohydrates, 25% protein and 25% fat. Because if the calories from carbs are less than the amount mentioned above then their muscles are used up by their body for energy and growth process remains as it is or further slowdown.

Diet plan for ectomorphs

7am  –  In early morning Oat with bananas, and black grams sprouts

9 am  – In breakfast you can take corn flakes, chapatis-vegetables, bread milk, and 2-4                 

              boiled eggs

10 am – Protein + carbs shake

12 noon – Light snacks, fruits, sweet potatoes

2 pm – In lunch curd, rice, vegetables and pulses, 2 eggs, are good options.

5pm – Boiled potato and brown/white bread slices, milk

(For resistance training guys)

6pm – Take a mix blend of carbohydrates (mass gainer) with adequate amount of                                 protein.

Gym training INSTRUCTIONS: - Try to avoid over training

8 pm –Just after your workout hydrate yourself with glucose and protein rich source, that will help you for the growth of your muscles, and faster recovery.

9 pm –Take your dinner with fiber rich substances, slow digestive carbohydrate source like some rice chapatti, vegetables

Before sleeping – Milk is the best option which is enriched in protein and other required elements for growth.

Tips for Ectomorphs training in gym

Ø  Ectomorphs must avoid over training

Ø  Workout on a single part of body daily for e.g. biceps is a single part composed of about 3 muscles

Ø  Do about 3 to 4 different types of exercises

Ø  For each exercise do 3 sets only

Ø  For each set do 12 -12 - 10 repetitions

Ø  Complete your workout within 45 minutes, excluding warm up

Ø  Keep on hydrating yourself during exercises with glucose solution.

Ø    A different type of exercises with 3 sets of 10-12 reps is enough to provide the results, but don’t overload as well over train your body parts.

Ø  Take about 90 seconds rest between the sets as your muscle need more time to get ready for next task.