The Best Chest Exercise
December 4, 2009 by AMA
Filed under Build Muscle
Is your chest impressive? A chest that anyone would be proud to have. Or do you have the kind of chest that is better left hidden under a sweat shirt. The kind of chest only a mother could love. Well now is your chance to develop the chest you always wanted. With the proper chest building techniques you can build the chest you know you were meant to have.There are easy ways to build impressive chest muscles if you just follow some simple guidelines.
Best Chest Building Exercise
·Bench Press
. Using proper form and technique are essential when doing this exercise. Building a huge chest will require the need to have a weight bench and a set of weights in order to do the following techniques.
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Lay down on the bench with the bar above you and directly above your eyes. Concentrate on lowering the bar to the mid point of your chest. Do not bounce the weight and use the momentum to hoist the weight up. Begin with a weight that will allow you to get 15 repetitions relatively easy. The rest of the sets will include using only enough weight so that you can only do 12,10 and then 8 reps. The last rep of each set should be done to failure, the point at which you couldn’t do another rep without help. Continue this for two weeks until you feel comfortable with this exercise.
·Dumbbell Flyes
No chest workout would be complete without the aid of the famous dumbbell flyes. While laying flat on the bench hold two dumbbells, one in each hand. Lower the dumbbells out to your side and down to the level of the bench with slightly bent arms. By lowering the weight as far as you can go you will get a great stretch for your chest.Squeeze your chest muscles hard at the top of the movement and contract the chest muscles as hard as you can. Use the same amount of sets and reps as you did with the bench press. Four sets of 15, 12, 10 then 8 repetitions.
·Once A Week
When building chest muscles you should only workout your chest muscles once a week to allow time for these muscles to rest and to grow. Build a solid frame and foundation and you will be able to slowly increase the sets and reps. Ideally you will want to begin going to failure on most of the sets that you do. It’s been shown that going to failure (the point where you can’t lift the weight anymore and need help to finish the last rep) will strain the muscles enough to force them to grow because of the amount of stress placed on the muscle.
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In order to build chest muscles you must include these two exercises. To shock and confuse your muscles you must periodically change your muscle building program. Adding other exercises that you know your body will respond to will take you to the next level. Remember that anything worth having is worth working hard for.
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Top 5 Ways to Tighten Lower Abs
December 4, 2009 by AMA
Filed under Build Muscle
Everyone is looking for means to tighten lower abs. I can imagine how wearisome it can be since it’s one of the most difficult muscle groups to get to. If you have those beer bellies or muffin tops, you definitely know what I’m talking about.
The simple truth about six pack abs: it is difficult to zero in on your lower abs. I personally have had to struggle with that area for years. I was so stressed all the time, which, as it turned out, didn’t help at all because this hormone cortisol released by the body every time you’re stressed out played a big role in the accumulation of belly fat. It’s stressing me out just thinking about it.
How do you tighten lower abs then, you wonder? The best way to get your lower abs to look like they’ve gone through abdominal boot camp is by LOSING OVERALL BODY WEIGHT. That should be your main objective here.
Of course, targeted abs exercises alone won’t do it for you so you have to do well-rounded routines, too. Once you get your total body fat to a minimum, things will get much easier, you’ll see.
Knowing your body fat percentage will also be very helpful. In this case, like in many others, knowledge is power.
Developing healthy ‘flat stomach’ eating practices can also help tighten lower abs. Just by eliminating unnecessary junk, like overly processed foods, alcohol, and food high in unhealthy fats and sugars, you can enjoy a beneficially healthful diet. Sticking to a well-rounded diet that’s loaded with whole grains, fresh fruits, colorful veggies, and lean meats will definitely set the motion toward a healthier, more fit you.
CREATING A HOLISTIC EXERCISE PLAN that you can live with and, eventually, crank up as you progress is necessary for you to achieve your general goal – a completely toned set of lower abs.
Perform cardiovascular routines 3-5 times a week for at least half an hour. Change it up so you don’t get bored. One day you can head out and run a few miles, in two days you can do some laps in the pool.
If you want to tighten lower abs, you have to get your entire body moving and your blood pumping. With high spirits and endorphins swimming in your blood stream, there’s really no stopping you from getting the body of your dreams.
What’s a successful ab workout routine without EXECUTING WIDE-RANGE AND SPECIFIC LOWER AB EXERCISES? These are some examples of lower ab workouts you can do:
- Exercise Ball Ab Crunches
- Reverse Abdominal Leg Crunches
- Hanging Leg Raises
STAYING MOTIVATED AND FOLLOWING THROUGH will prove to be difficult as time passes, but you just have to keep at it. Create a support system by inviting your family and friends to start their own fitness program – that should keep you focused and inspired.
Without a doubt, keeping these five important points in mind while working to tighten lower abs can only get you fast results.
