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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.

Friday, May 6, 2016

Easy Home Exercises for Rock Hard Abs

You exercise and exercise at the gym and still don’t get the results that you want. You’ve attended aerobics classes religiously, without good results. What are you doing wrong? You are most likely doing the wrong exercises. There are easy home exercises for rock hard abs that you can do, without any fancy equipment or a gym.
home exercises abs

Sit Ups or Crunches?

The jury is in, and experts agree, crunches are healthier for you than sit ups. Crunches are more effective when it comes to toning the abdominal muscles, and they are simply better for your back. Get help from an expert to learn the proper way to do crunches, and make sure that you do them for a few minutes each and every day.

One of the best things about crunches is that they are free, and they do not take up a great deal of your time. You can do them on the floor at home, or even in your office. You don’t have to do hundreds of crunches at a time to get the results that you want – but you do have to do them daily.

Use the Legs to Build the Abdomen Muscles

Legs weight more than you realize, regardless of how light or how heavy you are. Use your legs to build your abdomen muscles. Lie on the floor, on your back, and lift your legs off the floor a few inches. Hold this position for several seconds, and notice that you are actually using your lower abdominal muscles for this activity.

An alternative to this exercise is to lie on the floor, on your back, lift your legs off the floor, bend your knees, and bring your knees up to your chest. Hold the position, and then reverse it. This isn’t as effective as the first method, but there are benefits to it.

Non-exercises to Build the Abdominal Muscles

Believe it or not, there are some things that you can do that will build these muscles that are not actually considered to be exercise. Learn to pull yourself up straight and to hold your stomach in. This activity actually builds the muscle, and it also makes you look slimmer and taller.

Even if you never purchase any exercise equipment or walk into a gym, you can still have rock hard abs. It’s just a matter of taking the time to exercise those muscles each day with some simple crunches and leg lifts. Even if you only exercise for fifteen or twenty minutes each day in this manner, you will be amazed at the results that you get.

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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.