Wednesday, 5 September 2012

Body Workout

ABS, Chest and Shoulder

Everyone whether men or women that want to get in good shape. This page will give instruction for 3 muscles building exercises that includes Abs, Chest and Shoulder for both men and women.


ABS: Mountain Climber with Hands on Swiss Ball

Instruction: Assume a push-up position with your arms completely straight, but place your hands on a Swiss ball instead of the floor. Your body should form a straight line from your head to your ankles. Tighten your core and hold it that way for the duration of the exercise. Lift one foot off the floor and slowly raise your knee as close to your chest as you can without changing your lower-back posture. Then repeat with your other leg. Alternate back and forth for 30 seconds. If that's too hard, place your hands on the floor or a bench.

Chest: Single-Arm Dumbbell Chest Press

Instruction: Grab a dumbbell in your left hand and lie on your back on a flat bench. Hold the dumbbell over your chest with your arm straight. Your palm should be facing out, but turned slightly inward. Place your right hand on your abs. Lower the dumbbell to the side of your chest. Pause, then press the weight backs to the start. Do all your repetitions, and then repeat on your right side.

Shoulder: Lateral Raises

Instruction: Take a dumbbell in each hand. Start by standing with legs shoulder width apart and your arms relaxed down by your sides. Raise your arms straight out to the sides and return slowly back down by your sides. Lateral raises can also be performed seated on a bench or even on an exercise ball.


ABS: Crunch Elbow Towards Knee - Alternated

Instruction: Lying on the ground, with your legs and shoulders raised so that your body forms a “parable”. Bend your upper torso forward, while simultaneously raising one leg to meet it, rotate your upper torso in the direction of the knee that is moving towards it. Return to the starting position and repeat the movement on your other side.

Chest: Push-Up

Instruction: The starting position is as low to the ground as possible without touching your chest, belly, legs, or chin. The initial movement should be to drive your body off the floor with as much force as you can muster. At the top of the rep, stopping before you fully extend your elbows, the last bit of effort should be a 100% maximal force that will propel your body up into the air, allowing you to execute a clap or to jump your hands up onto the blocks.

Shoulders: Military Press-Row

Instruction: Stand with a weighted barbell. Lift the bar from your chest overhead to an extended arm range and lower it to the back of your neck. Do 15 reps. As soon as you finish, bring the weight down to your hips so it hangs freely in your hands, which should now be positioned inside shoulder width. Lift the bar until it touches your chin, ensuring your elbows remain higher than your wrists at all times and your back is straight.

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