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TABLE OF CONTENTS:
1. Feature Article- Abdominal Workouts
2. Weight Training Tip - Dumbbell Lunges
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ARTICLE:
Ab Workouts
Six minutes. That's precisely the amount of time it takes to make a
fresh pot of coffee or sit through the commercials between
"Seinfeld" re-runs.
Six minutes out of your day. All you need is a level floor.
Start this torture session just as the end credits begin to roll. A
few
Sprint, Bell Atlantic, and Burger King commercials later, Jerry
should be starting in with the monologue that kicks off the ensuing
episode. And by then, your midsection should be burning like
charcoal.
Contrary to what many believe, abdominal workouts do not need to
be done in the gym. Your abs don't need to be tormented through
the hi-tech apparatuses or by the squeaky cable machines.
In fact, the best abdominal workouts you can possibly get are right
in your own home.
However, the key to making your self-crafted ab workout turn your
jelly belly into a blazing six-pack is the big 'V'. Variation.
Blending a number of different motions and exercises with all sorts
of variations in motion, speed, and resistance can shock your
midsection into the washboard of your desire.
First, wear light clothing that will make you more agile, allowing
your movements to be steady and flowing.
Plop down on the floor and take a deep breath. Prepare yourself
mentally. This ab workout will consist of one long, continuous set
with no breaks in between various movements. Maintaining
constant strain on your abs is the key here.
Start with basic crunches. You can either place your hands behind
your head or leave them by your sides. However, do not pull your
head up with your hands. Bend your knees so that your feet remain
flat on the floor. Slowly allow your shoulders to raise off the floor
without using your back whatsoever. Begin with 50 slow, strict
repetitions before adding in a twist.
A Russian twist, that is. Raising your shoulders off the ground,
slowly twist your torso from side to side. You want your right elbow
turning toward your left knee and your left elbow twisting toward
your right knee. These will seriously burn so try 20 of these with
a
strict form.
Jump right into leg raises. Extend your legs in front of you, making
sure that your feet do not touch the floor. You want to start with
them together, about six inches off the floor, before raising them
so
that your legs form a 45-degree angle. Feel your rectus abdominis
tear throughout the 25 repetitions that you crank out.
Whip right back into a set of crunches. Except this time, try them
with your legs straight, extended flat out across the floor. While
you're doing these crunches, pretend that an imaginary string is
pulling your upper torso off the floor. Make the 50 repetitions flow
while the abs grind.
Without hesitation, fling your legs into the air and take on a set of
pikes. Your arms are out straight, pointing toward the floor, as you
raise your shoulders in an attempt to touch your toes. All the while,
your buttocks are lifting slightly off the floor. As you lower your
shoulders to the floor, your legs come down again, into a bend
position on the floor. No sooner do they touch that you're beginning
the next repetition and the motion flows through 25 agonizing reps.
On the last rep, leave your legs straight up in the air so your toes
are pointing toward the ceiling. Crank out 30 crunches to intensify
the burn. If you face difficulty in maintaining that 90-degree angle
at
your hips, slightly lower your legs to the floor.
Then, cut through those abs with some scissors. Lower your legs
so that they're 12 inches off the floor and lock your arms behind
your head. Lifting your right shoulder off the floor, twist your torso
just as your opposite leg – or left knee – bend into your right elbow.
Immediately lower your knee and shoulder and then twist your left
elbow toward your right knee. Try doing 25 of these before lowering
your shoulders to the mat for the final exercise of the workout.
This will be another set of 50 basic crunches, just like the set that
you began the workout with. Exercise slow, strict reps as the burn
spreads like wild fire.
The final rep will leave you feeling like you narrowly escape a
blazing building in once piece.
But here's a warning: for the next half-hour, you may be doubled
over, holding onto your tummy, putting out the flames. And for
once, Jerry Seinfeld's hilarious one-liners will have nothing to do
with it.
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2. WEIGHT TRAINING TIPS - Dumbbell Lunges
Don't allow shoulders or upper back to round forward.
Keep your shoulders over your hips, chest up and shoulders back.
Most importantly, keep your knees over your toes to
prevent extreme tension on the tendons of your knees.
For More Health, Fitness and Bodybuilding Tips
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