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.

GYM PAINS....

SHARP STABBING PAIN

Our body is the best machine which can provide the warning signal at the very first knock of  the big problem. But most of the time we ignore its signals which results into big injuries.

There is a proverb you most familiar with
“NO PAIN NO GAIN”. 


But friends you have to develop a great sense of understanding between the pain which is useful for muscle growth and the pain which can bring a long period bed rest or may ruin your whole fitness/bodybuilding career.

The pain which is sharp and of stabbing nature (increases exponentially with exercise) must not be ignored at the first step.

PRONE TARGET AREAS

Ø Periphery of deltoids

Mostly generated while doing inclined dumbbells press, side lateral raises, military press etc.

Ø Lower back

Mostly generated due to heavy dead lift and squat without gym belt.

PRECAUTIONS

Ø Use GYM BELT while doing heavy weight exercises.

Ø Perform DEAD LIFT with standard posture.

Ø Avoid any further increment in pain by suitable Postures.

Ø Avoid doing exercises for that body part which is under recovery.

Ø If you are suffering from lower back pain, then while lifting any weights from ground, bend your knees as close to ground as possible for you, so that the strain will get distributed.

GYM FAINTNESS

The condition when you have not enough energy to go for workout training. This often lead to faintness.

REASONS

Ø When you have insufficient amount of calories with you

Ø When your body is not hydrated properly

Ø When you are tired, and need rest to recover back.

NOTE: This condition is most often found in persons who use to go for gym   training at morning timmings.so if you use to attend morning workout session

Ø Take a healthy hours of rest at night

Ø Avoid night outs.

Ø Feed your body with enough calories before going to GYM.

Ø Do a proper warm up session to avoid injuries.

GYM PAINS..IGNORANCE..CAN RUIN YOUR BODY

SWELLING

Swelling may be due to good as well  as bad reasons. It is good when it happens in our body while our body is in the stage of adaptation mainly in case of beginners. Going in depth, when your muscle fiber ruptures beyond some limits it results into muscle swelling.

Friends, Let me share my personal experience with you. I was doing  bench press with a heavy load of 374 lbs and unfortunately without any one nearby for help. Accidently  due to some sudden load on my left lateral deltoid, its muscle fiber got ruptured with a huge pain and it took 3 months to get recover completely.

Followings are the main reason for muscle swelling

Ø  Adaptation

Often found in gym beginners, because  our body use to take some time to  make itself familiar with gym exercises and loads.

Ø  Form

Doing  exercises with Improper form may lead to muscle swelling

Ø Negligence

Neglecting the warm up session before going for heavy weight exercises.

Ø Greed

Greed to gain and become muscular and bulky within days may lead to doing exercises beyond the capacity and may results into muscle swelling

ØSudden  load increment

  Progressive increase in load even when it is difficult for you to lift them  properly and magnify your mistake by going for it without any friend to  support you in case of frequent exhaust.