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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Saturday, November 24, 2012

3 Tips for Better Abs

Abs Muscles

The Importance of Cardio
So strength training defines the abs, but cardio removes the friendly jiggly layer so you can see all the results of the strength training. High Intensity Cardiovascular work where your heart rate is elevated over 65% of your max for 30min or more is the ideal situation to reduce midriff overload. Not sure what 65% of your max heart rate is? Use the talk test: if you're able to talk, you're not there. During intense cardio exercise you should feel comfortable saying words and short phrases, but not want to carry on a conversation. Cardio for the Core: After Warm Up, Repeat for 30 Minutes, then Cool Down Interval Training- 1 Min Maximum Sprint: 30 Sec Comfortable Jog High Intensity Cross Training's mile sprint: 1 Min Jump Rope: 1 Min Box Jumps

The Fuel
If workouts are the vehicle, then food is the fuel. You can have the best vehicle in town, but if you don't have the gas to get it anywhere it's pretty useless. Let's start with eating regularly - 3 meals and 3 snacks a day is the best routine to keep your metabolism burning fast, and your belly lean. Then be sure to stay properly hydrated. During the summer heat exercising adults should shoot for 100 ounces of water a day. Next be sure you're eating the right amount of healthy fats, proteins, and fiber along with a balanced diet. Add: Nuts, seeds, avocado's, beans, and leafy greens are all known flab blasting super foods that have been shown to help reduce stubborn belly fat.

Resistance Workouts
This is the stuff you've been doing 100 reps of since the 80's with little return on the investment. Crunches are great, but to work the entire core try exercises like the plank, cobra's, oblique crunches, and leg lifts. Also be sure to engage your abs when doing other exercises like running, squatting, and even bicep curls. Doing your regular workout with added instability like the bosu ball, or standing on one leg while you squeeze your stomach requires your core to work harder giving you more bang for your buck. Complete Ab Routine- 3 Sets: 60 Sec Plank: 15 Oblique Crunches: 25 Crunches: 15 Medicine Ball Twists: 15 Leg Lifts


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.