Push-Ups Exercise

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Posted on 23rd November 2011 by admin in Body Building

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Regarded as the highest body weight, exercise, push-ups are a compound exercise uses the muscles in the chest, shoulders, triceps, back, abdomen and legs. This is a joint strength exercises that do not require special equipment and can be performed anytime, anywhere. Exercise to improve their overall physical strength to work on the chest, shoulders, stomach and triceps. Push-ups are in a weak position, where people are horizontal with face down, then lift and lower body done with the poor. Therefore, it is the best total body workout to build core competence to fight flabby arms and weak chest muscles. This additional form of your body and help you lose weight fast. Another interesting feature of this exercise is a cost that it can be done at home and we must not go to the gym to do it. Communicated without delay, we examine some of the best push-up exercises for the chest, shoulders, triceps, etc.

The Different Types of Push-ups Exercise

Basic Push Ups: lie horizontally on the floor with your hands slightly wider than your shoulder width. Keep your body straight; lower yourself into the ground by bending the arm at the elbow. Then you slowly lift your body out of the ground by stretching your arms and repeat the process.

Incline Push-Ups: When it difficult to start up and perform basic interest, by finding push-ups on the wall, table or chair. If a few meters from the object and use the pull method to reduce the primary to yourself until your elbows are 90 degrees and then lifted. Keep your core muscles tight, if it exercises.

Decline Push-Ups: This exercise is done by supporting the foot on a chair or high surface. Place your hands shoulder width apart with your fingers up and then you keep your body straight down to the bottom of your upper arms parallel to the ground. Pause for a few seconds and then go back up. (more…)

Fruit to Prevent Constipation

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Posted on 18th November 2011 by admin in Body Building |Healthy Lifestyle

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You may be surprised to know that the frequency of bowel movements is an ideal good bowel movement per day. At least a proper and regular bowel movement each day is considered normal. Constipation is rare bowel movements (three times per week or less) with a hard chair, which are hard to pass up defined. People are affected, should be emptied intestinal strain that can cause pain, as well. Those with constipation had always been the feeling of incomplete bowel evacuation and abdominal fullness. Causes of constipation, food hormonal, anatomical, etc. also are caused by certain medications, some physical condition or disease. As a diet is associated with constipation in other ways, in many cases, a change in diet will always help in relief from this condition. Let’s look at some foods to help constipation.

Constipation Food

Constipation is a common problem and one of the most common reasons for this is the wrong lifestyle and eating habits. Although there are many other causes of constipation, a diet that is more general. to go in cases like this, always better for a healthy and balanced diet with some lifestyle changes, not to take medication and laxatives. These products can provide temporary relief of constipation, but in the long term, it may be some side effects. As far as the respective diet, constipation due to wrong eating habits, poor selection of food or swallowing food, not chew thoroughly, etc.

To prevent constipation or to help to get out of this, you have the loss of fresh fruit and vegetables in your diet. In addition to these foods with high fiber and high levels of omega-3 essential fatty acids may be useful in providing relief from constipation. To eliminate the most popular foods constipation, including fruits such as bananas, plums, guavas, apples, pears, blueberries, apricots, oranges, raw vegetables, like carrots, peas, potatoes, radishes, corn, Brussels sprouts, etc. (more…)

Bodybuilding Exercises

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Posted on 16th November 2011 by admin in Body Building

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The core of the pattern of bodybuilding exercises is to stimulate the growth of muscle mass as much as possible through the optimal load. Ration of the set for 9-12 sets of large muscles to small muscles and the core sets are 6-8 sets. Apply methods of failure on the reps that have been set and also use negative methods of movement.
Negative movement is a movement when the load down slowly and fast movement when loads increase.
Treadmill on this program was minimal, only 2 times a week just to maintain fitness and your fat content.

Examples of training pattern

MONDAY
Chest
Flat Barbell Bench Press - 4 sets x 6-8reps
Incline Barbell Bench Press – 3 sets x 6-8reps
Dumbbell Flies – 4 sets x 8-10reps
Cable Crossover – 3 sets x 8-10reps

Abdominal
Center Crunch – 4 sets x 15-20reps

TUESDAY
BACK
Lat Pull Down - 4 sets x 6-8reps
Seated Cable Row – 4 sets x 6-8reps
Deadlift - 4 sets x 8-10reps
Straight Arm Pull Down - 3 sets x 8-10reps

Abdominal
Lying Leg Raise – 4 sets x 15-20reps

Cardio
Treadmill (brisk walking) - 20-30 minutes

WEDNESDAY OFF

THURSDAY
Shoulder
Overhead Barbell Press – 4 sets x 6-8reps
Side Lateral Raise - 3 sets x 8-10reps
Barbell Front Raise - 3 sets x 8-10reps
Bent Over Lateral Raise – 3 sets x 8-10reps
Shrug Barbell – 4 sets x 6-8reps

Abdominal
Center Crunch – 4 sets x 15-20reps

FRIDAY
Legs
Squat - 4 sets x 6-8reps
Leg Curl - 4 sets x 8-10reps
Leg Extension - 4 sets x 8-10reps
Standing Calf Raise - 4 sets x 8-10reps

Abdominal
Side Crunch - 4 sets x 15-20reps

SATURDAY
ARMS
Triceps
Skull Crusher - 4 x 6-8reps sets
Reverse Grip Press Down - 3 sets x 6-8reps

Biceps
Concentration Curl - 4 sets x 6-8reps
Hammer Curl – 3 sets x 6-8reps

Abdominal
Lying Leg Raise - 4 sets x 15-20reps

Cardio
Treadmill (brisk walking) - 20-30min

SUNDAY OFF

Note:
• Schedule exercise can be customized with your time.
• Keep at least 3x a week training load week.
• The order is the correct weight training first and cardio exercises to keep your fat levels under control.
• Dates and days of training can be adjusted with the time available.
• Failure is the last repetition maximum that can be lifted with good form.
• Notice to rest between sets is 1 minute.
• Treadmill here is intended to maintain your fitness level as well as cardiovascular exercise your body. Not intended for burning fat because you’re in bodybuilding workout programs.

How to do Pull-ups Exercise

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Posted on 14th November 2011 by admin in Body Building

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Chin-ups are one of the most beautiful additional exercises for the back, arms and biceps. This is an important part of strength-training exercises. However, there are a number of people who avoid pull-ups or chin ups, because it is very difficult to do. Better to try and see the fantastic results they give for themselves. Once you know how to do pull-ups, you will understand that the final play of the mind, more than physical force. To draw, you must practice regularly. There was a misunderstanding that the chin-ups are to be made or can be made only by women but also those who do not actually pull-ups if they do not exercise regularly.

Why pull-ups ?

There are many benefits that this exercise of power. The first advantage is that you build muscles. If you do pull-ups, you are forced to their own weight, what stress does to your body, and lift to build up the muscles cause the arms and back. If you are interested in an activity that the power struggles are included, then you must make it a point to practice pull-ups. It helps to improve health and prevent the shoulder muscle imbalance.

How to do pull-ups ?

There are several ways you can do the chin-ups or pull-ups. In addition, be with a few props and engines. Resistance bands can also be used to win.

How to do pull-ups for beginners ?

So now people who never take before they need a guide like this:
• Make sure the bar is the height, so that you can jump and hang on, otherwise the exercise will be difficult.
• Sit at the bar that you know how to draw use. If you work in the gym, the gym of the machine, which help you if you do pull-ups will be supported. (more…)

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