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Showing posts with label Hips. Show all posts
Showing posts with label Hips. Show all posts

New AGE Workout : Phase- II mainly for Abs & Lower Body

Posted by AJ Thursday, April 17, 2008 0 comments

Friends in my last blog I have talk about the New Age Workouts and which is still continuing. In the last post the three exercise that I explained that mostly for your upper body parts, but the three exercises that i am explaining here are mainly for your Abs and lower body parts like hips & thighs.

As it is essential to have both our upper & lower body banaced to have an excellent body this New Age Workout techiques takes care of each and every part of your body, thats why these are widely popular these days and mostly it will helps you develop your Abs easily.

New Age Workout: Phase - II

Its all about balance, strength and flexibility. So here we use the ball, only for todays exercises. These exercises give you an edge over the typical bulked up, stiff gym guys!

1. Lunges: Works your Quadriceps, Hips, Inner and Outer Thighs
Balance yourself on your left leg and place your right leg on the ball, keeping it close to your left leg. Now extend the left leg to the side rolling the ball out and simultaneously bending your left knee, pushing your hip backwards. Straighten the leg and bring the ball back in towards the left leg.
16 reps rest and repeat. Then change legs and do 2 sets.

2. Pass the Ball Abs: Works the Upper and Lower Abdominals
Lie on your back, holding the ball in your hands overhead. Raise your legs straight up to 90 degrees. Now raise the ball up to pass it onto your legs. Grip the ball between your feet and lower your legs till they are about 30 degrees off from the floor. Lift the legs up again and pass the ball to your hands. Take your hands back to the overhead position and repeat.
Every time you perform a lifting move, you will be using yoru abdominal muscles. Contract them hard.
Do 16 reps, rest and repeat.
3. Obliques: Works the Oblique Abdominal muscles that criss-cross in front of your Tummy.
Sit on the ball and very slowly roll out till your lower and middle back are supported on the ball. Link your fingers behind your head. Lift and twist your body towards the left leg, squeezing your tummy muscles. Lower to start position and repeat.
Work one side at a time. Do 16 reps then repeat the other side.



By doing this exercise on the ball you are challenging your balance and stability which makes the exercise tougher to do that on the floor.

Have An Ageless Body & Timeless Mind.

Thanks,

Aj

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STRENGTH TRAIN : Pumping Your Muscles into Large Size and Adding Strength

Posted by AJ Tuesday, April 15, 2008 0 comments

Strength Train:

This is the most basic and important form of exercise where we will focus on our large muscles pumping them into larger size and adding strength. A beautiful body signify with its size, cuts and strength. Thats why first you have to go through these 3 simple exercises and work out on your body's basic parts like chest, shoulder, biceps, thighs, hips and back muscles. These are the base form of your body which make it the most beautiful one.
1. Squat: Works the thighs, hips and calves.
Stand with your feet a little more than hip distance apart, toes and knees facing forwards. Link your fingers and raise your arms forward to about shoulder height for balance. Now slowly, push your hips back and lower yourself till your hips and knees are in a straight line. Imagine that you are trying to sit in a chair placed far behind you. Press your heels into the floor, squeeze your hips and thighs and push yourself up to standing position, but don't lock your knees.
Do one set of 16. Rest and repeat.
2. Push Ups: Works the chest, triceps and shoulders.
Lie on your tummy. Place your hands wide apart, in line with your shoulders, elbows bent and fingers facing forwards. Now push yourself up on your toes. Your body should be in a straight diagonal line from head, shoulder, hips to toes. Arms will be straight but not locked at the elbows.
This is the start position.
Gently bend your elbows and lower your chest towards the floor, all the while maintaining your body in a straight line. The back should not sag downwards. Once you go as low as possible, "push up" to the start position.
Do one set of 16. Rest and repeat.
3. Bent Over Rows: Works the large back muscles, back of the shoulder and biceps.
Get into a lunge position, Dumbbells in both hands, hanging down by your sides. Bend your elbows and pull them upwards and backwards in a rowing motion. Slowly lower the arms back to start position.
Do one set of 16, rest and repeat. The 5 kilo dumbbells might seem a bit light, in case of which try a heavier pair.

So friends these three simple exercise will work on every part of your body and it is very effective for beginner as it will give a bigger shaped muscles that will motivate both your body and heart to keep on working to have the best body. And remember repeatation is very important, going for as much as you can in one stretch will never going to help, only u will injure your joints in that way.

Have an Ageless Body & Timeless Mind.

Thanks,

Aj

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About Me

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I am A Fitness Enthusiast & A Laws of Attraction Practitioner. I love to learn and share the way of keeping mind, body & Soul young, agile, dynamic and ever motivated. I believe in "every desire of heart can be a living reality if we truly understand and take care of our body & Soul and the Universe at large". Life is all about making everyday count and making it better & better. Having an Ageless Body and a Timeless Mind with total abundance of Joy, Happiness, Laughter. With my blogs I share my thoughts, learning & ideas to a better life "A Life in Total Awesomeness".

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