The One Arm Pushup Tips

So you're bored with the classic push-up. Or you're a monster and think the classic is just too easy. Either way, here are some suggestions to do something challenging instead of the bland push-up.

Most of us who can do two dozens or so push ups will be able to do at least one single arm push up. This is fact that anyone can test. Just spread your legs half a mile out and allow your back to curve every which way lift and drop the opposite shoulder by amplitude of two feet. And somehow you will be able to do something that your none-physically active friends will believe is a single arm push ups.

They will throw a few wows, pat you on the back and tell their friends about how strong you are. They will also tell everyone not to mess with you or you will one arm push up them silly. As great as it all sounds, you yourself know that what you did was something very far from a true skill that you have tried to portray.

How to do it?

* Keep feet spread slightly farther than shoulder width. The more spread apart your feet are, the easier the move. Judges will mark down for this. Make sure both knees are facing the floor throughout the movement.

* Place hand where it feels most comfortable, usually slightly outside and above the shoulder joint, with fingers facing slightly inward.

* Place other arm tight against the side of the body and the back of the thigh for balance and control.

* Keep the entire body rigid and tensed, to ensure control and ease of the movement.

* Lower your body slowly until your shoulder is parallel with your elbow. Avoid dropping the opposite shoulder; both shoulders should be kept in a straight line, parallel to the ground during the entire movement.

* Explode back up in a controlled, yet smooth movement, and lock out the elbow at the top of the push-up.

* Keep eyes and head facing forward throughout the movement, rather than facing the floor.

The best way to insure that you reach the point where you can do one arm push ups unassisted, is to make sure and really master the previous movements before moving on. The more time you spend mastering the previous movement, the easier time you will have with the next movement.

Dwayne Johnson aka The Rock Workout Routine

Dwayne Johnson is a star of the upcoming movie Faster as well as a former WWE superstar and college football player. It wasn't that long ago that the man known in the WWE as "The Rock" was a bulky 280lb defensive lineman at the University of Miami. However, The Rock's training helped transform him into a chiseled 260lb wrestler and then into an athletic 225lb movie star.

Here is Dwayne Johnsons training regime during this time.

Monday, Wednesday, Friday-Resistance training:

Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.

Tuesday, Thursday, Saturday -Resistance training:

Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30-second rest periods
Cardio: 5-minute warmup, 12 minutes at high intensity clip, 5-minute cool down.

Sunday-OFF

Nowadays he weighs in at 225 pounds.

In another situation, his workout would be :

In going from 280lbs to 260lbs, Dwayne Johnson workout routine included training that split body parts into individual days. He did 45 minutes of cardio after every workout as well.

However, to transform himself into a Hollywood star, Johnson had to switch things up. He hired a new personal trainer who had him work his muscles multiple times per week. He even reduced cardio. It was critical that The Rock change some aspect of his workout on a regular basis (sets, reps, tempo, weight, etc.). This helped him cut his body fat in half.

On Monday, Wednesday, and Friday, Dwayne performed an routine involving chest, back, biceps, and calves. On Tuesday, Thursday, Saturday, Johnson did quads, hamstrings, shoulders and triceps. He performed 5 sets of 15-20 reps with 30 seconds of rest. At the completion of his workout, he did 22 minutes of cardio: 5 minute warmup, 12 minute high intensity, 5 minute cooldown.

Bent Over Row Workout

The Bent-Over Barbell Row exercise is a basic but very good back developer. It can be easy to use poor form with this one, so be sure to keep your body in the proper position while performing the exercise. This exercise will hit the lats, the upper back muscles as well as the biceps. It's a great overall mass-building exercise.

Preparation

Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.

Execution

Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

Torso may be keep horizontal for strict execution. Knees are bent in effort to keep low back straight (See Hamstring Inflexibility). If low back becomes rounded due to tight hamstrings, either try bending knees more or don't position torso as low. Either fix may compromise involvement of Latissimus Dorsi since it forces more shoulder transverse extension and less shoulder extension range of motion.

If low back is rounded due to poor form, deadlift weight to standing position and lower torso into horizontal position with knees bent and back straight. A shoulder width or underhand grip can increase lat involvement by emphasizing shoulder extension over transverse extension. A wide overhand grip involves overall back musculature while slightly emphasising Rear Delt, Infraspinatus and Teres Minor involvement.

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.

Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.

Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a supinated (palms facing you) grip.

Bikini Body Training

Interval training is one of the best ways to burn fat. It involves changing the intensity or level at which you are exercising for a couple of minutes during your workout. For instance, during your 30-minute workout, try running (or walking) at your normal pace for three to five minutes, then run (or walk) at a faster pace for three to five minutes, and slow down to your normal pace again. If you’re working out on the step machine in the gym, step at a normal pace for three to five minutes, then take the resistance up for three to five minutes, and so on. Build up the intervals, so with each high intensity burst you’re working harder than the one before.

By working hard for short periods of time and allowing yourself time to recover, you can push yourself harder than if you tried working at a high intensity for an extended period of time. In working yourself harder, you push your muscles, lungs and heart to their capacity, thereby improving your overall fitness level and, consequently, your body’s ability to burn fat.

While you're watching television, stand up and sit down repeatedly during each commercial break until you're tired or the break is over. This is basically a modified squat thrust. Make sure you focus on good form to keep your core engaged and work the abs along with the legs.

Instructions Training:


* Perform cardio after your weights session.
* Focus on technique and move the weights through a complete range of motion.
* Exhale as you lift the weight, and inhale as you lower it again.
* Complete all reps & sets of each compound set and circuit before moving on.
* Rest period between compound sets is 120 seconds.
* Rest period between repeat of circuits is 90 seconds.
* Use a weight that is heavy enough so you can just manage the required number of reps.

Bicycle Crunch Exercise for Abs

Bicycle Crunch Exercise came in at the top of the list of best exercises for the rectus abdominus. This is the conclusion of a study at San Diego State University that compared 13 common abdominal exercises in order to find which ones really strengthen the abs. Each exercise was ranked for muscle stimulation (measured with EMG) in the rectus abdominis, the external obliques and internal obliques.

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

The bicycle crunch requires both the upper and lower abdominal muscles to be used as the legs are moving in a bicycle motion and the body is raised into a crunch. The body twists slightly as the elbows are meeting the knees, bringing the obliques into play and making this a great exercise that works all the abdominal muscles at once.

The bicycle crunch is about strengthening the abdominal muscles. The good news is, to see those muscles you can do fat burning exercises, to burn that belly fat covering your abs.

You'll also need to make sure you're eating a healthy, balanced diet, it's the most important part of the whole process.

Celebrity Abs (Celebs Abs)

Natural Breast Lift Exercises

Many women are looking to enhance the tone, lift and firmness of their breasts through exercise. While some may think that exercise for the chest may actually make the breasts appear smaller, in most cases the opposite is true. As long as there is not a significant weight loss along with the commencement of these breast toning and firming exercises, most women who strengthen their pectoral muscles will notice an increase in firmness and lift, along with a more rounded “perkier” look to their bustline.

3 reasons why you want to do these exercises to improve your posture...

1. Good posture makes you stand taller making you look more confident
2. Good posture makes you look more slimmer & trimmer
3. Good posture automatically gives you a boob lift making your boobs look bigger and more firmer

Stand two-feet away from a wall. Now place your hands together and form a triangle by touching the thumbs and pointer fingers of your hands. Next lower your hands so that they are directly in front of your breasts.

Extend your hands in front of you until they touch the wall. Now lean forward on your toes until your forehead touches the wall. Then, with your hands remaining on the wall, immediately push away from the wall using your arms and upper chest strength, until you are upright again. For optimal results, aim to keep your entire body firm throughout this movement.

Repeat this movement 5-10 times, leaning against the wall and coming upright. You should feel this exercise in your arms and upper chest.

You also can do this exercise :

Stability Ball Dumbbell Presses

Step one

Your back, shoulders and head should all be resting on the stability ball. Your legs should be out in front of you, with your feet flat on the floor.

Step two

Hold the dumbbells close to your chest, knuckles facing the ceiling. Extend your arms toward the ceiling until they're straight. Bring the weights closer together, but try to avoid letting them touch.

Step three

Slowly lower them back to your chest and repeat step two.


To get the most from these breast accentuating moves, ensure that you:

a. Hold your upper body firm and straight during the upward and downward motions; and

b. Practice positioning your hands so that you avoid straining your wrists.