Friday, 27 January 2012

Afternoon Workout Routine

Forget about morning and evening workouts! According to a recent issue of Spa Magazine, working out in the afternoon is better for you.

The air resistance in your lungs is lower in the afternoon, making it easier for air to circulate as you execute dance and aerobic workout routines. Draw a big heart in your workout plan grid when you pencil in 2 p.m. and try your swimming, aquatics workout, or mountain biking workout program in the afternoon.

*If you enjoy hot California weather year-round, remember that UVA and UVB strength is still high around 2 p.m. PST so include the note, “need extra sunblock,” in your workout plan.

All in all, a vigorous morning exercise routine can be easier to adjust to and just makes you feel good to face your day. So now, you may be thinking that you should definitely hit your workouts first thing. However, there are a few drawbacks to early workouts. These include:

Low body temperature when you first wake up
Decreased levels of blood flow in the morning could lead to more muscle injuries
Decreased blood flow also makes you feel tired and listless so it can be hard to get started if you just are not a morning person.
Lower glycogen levels after fasting also contribute to the tired feeling
Increased blood flow and body temperature in the afternoon increases your strength and endurance for training, leading to better results
Working out later in the day can lead to better, deeper sleep

As we know, muscles are broken down under the stress of exercise. When we sleep, they are rebuilt, and if we have a lifestyle conducive of an anabolic state, they grow back bigger and stronger. A simple and sound approach to recovery is to get at least eight hours of quality sleep every night.

Another basic goal of recovery is to minimize stress outside of working out. Worrying and that kind of chronic mental stress takes a good deal of energy, the same energy we want to use for growing bigger. Also, for those that have the time, techniques such as stretching, massages, and hot/cold contrast baths also aid recovery, reduce stress, and should definitely be looked into.

Saturday, 21 January 2012

Blast Lower Abs Workout

If you’re looking for the secret to the body of your dreams having tight and defined lower abs is the key to success. The lower abs are one of the toughest areas of the body to target, and because of this there are more ways to do it wrong than there is to do it right.

Lower ab exercises often involve raising your legs to put strain on your lower abs. The leg raise is one of the best lower ab exercises that will get you lower abs but if you perform this exercise without proper form you could end up with lower back pain, hip pain, and no results.

Bad abs exercises (They are potentially harmful to the lower and middle back or ineffective for abs development)

1) Hanging leg elevated with an arched back

2) Torso twists

3) Machine based abs exercises

4) Machine based twisting exercises

The brief outlines are recommended and good abs exercises…

1) Abs scissors

2) Feet scissors motion

3) Corkscrew

4) Reverse crunches

5) Abdominal bicycles

Tips for abs training:

To maximize the benefits of above listed recommended abs exercises change the training variables once you’ve become proficient at all of the exercises. For example, you can change the amount of resistance, the volume of workout but do not over train because it causes muscles fatigue or possible injuries. I personally believed that moderate balance training with proper body positioning is the crucial aspect of abs development.

Here are some of the best lower ab exercises to try:

1. Alternating Supine Leg Walks

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical. Contract your abs so your midsection is tense.

Then, lower 1 leg so your foot is a few inches from the ground. Hold there for about 1 second, then return that leg to the starting position. Alternate which leg you lower.

Try a reps and really try to feel the lower abs working.

2. Supine Reverse Crunches

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical, then bend your knees at a 90 degree angle. Contract your abs so your midsection is tense.

Keeping your knees bent at the same angle, slowly lower them until the back of your feet are a few inches above the ground. Then, bring your knees up towards your chest and really squeeze your abs while doing this.


3. Leg Lifts

Start off by laying on your back with your hands under your buttocks. Lift your legs so they are vertical.

Contract your midsection by engaging the upper abs.

Then, lower both legs so that the back of your feet are right above the ground. After holding that position for a few second, return your legs to the vertical position.


Friday, 13 January 2012

Curl to Increase Biceps Mass

The biceps are one of the most “famous” muscles in the body. Even in youth, kids raises their arms and flex to the mirror, or one another, as a show of who is stronger and more dominant. When someone asks you to flex, they’re not talking about seeing a ripped chest or detailed back – they want to see the bicep. It’s long been used to gauge the overall muscle build of a man, and for those that want to increase the size of that area there are some very specific workouts that can be done to achieve maximum muscle in the biceps.

Performing bicep curls with the same weight day after day will prevent you from making strength and muscle mass gains. The principles of overload and progressive resistance state that you must continuously place a greater stress on your muscles than the stress it normally receives, according to the Health Fitness Instructor's Handbook. The result will be less plateaus, greater strength gains and increased muscle mass. According to the National Strength and Conditioning Association (NSCA), a simple way to increase your weight load is by following the "2-for-2 rule."

If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.


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