Training your core means 2 things: a six pack toned to the max, and better posture. Here are some exercises that zero in on achieving both.
- Situps
A classic move to build a solid core. Lie on the floor with your knees bent and facing upwards. Place your hands behind your head and slowly sit up so your chest is touching your knees. Pause and slowly return to the starting position.
- Crunches
Lie on the floor with your knees bent, facing upwards. Place your hands behind your head. Slowly roll upwards so you are almost half way from doing a complete situp. At the same time, bring your legs upwards to your knees are over the centre of your abs. Hold this position for 5 seconds, feeling an intense burn, then return to the starting position.
- Hanging Leg Raises
Grab a pullup bar with a wide underhand grip. Lean back slightly and draw your knees up towards your chest in a controlled manor, keeping them locked together during the entire move. Hold this position for 5 seconds and then return to the starting position.
- Sly Stallone Broomstick Twists
Here is a exercise created by Sly himself, which he used to get a perfect set of abs and a rock solid core in the Rambo and Rocky movies. Set an incline bench with ankle supports to 45 degrees. Sit upright on the bench, making sure your feet are secure under the supports. Grab a broomstick and hold it behind your head or across your shoulders, supported by your outstretched arms. Twist left and right on the axis of the stick. You should feel an intense burn in your core.
- Plank
Assume the classic pressup position, then move down so you are resting on your elbows with your arms bend and forearms in line with your legs. Hold this position for 30 seconds. Once you find that easy, progress to 1 minute or more.
- Pressup Plank
Get into the classic pressup position, with your elbows locked. Tense your abs and get ready for some pain. Hold this position for 30 seconds without lifting your bottom up to make it easier. Once you can hold it for 30 seconds, progress to a minute or more.
Fitness Guru
Exercises for Big Arms
There are hundreds of exercises for the arms, however we will concentrate a variety of different ones here that really maximise muscle and strength development.
- Barbell Curls (Biceps)
The standard exercise to build big biceps. Stand holding the barbell with your arms straight down by your sides, with palms facing outwards. Curl the barbell up towards you chest, pause and then lower it back down slowly.
- Hammer Curls (Biceps)
Another great exercise for the biceps and forearms. Stand holding a pair of dumbbells with your arms straight down by your sides, with palms facing inwards. Curl the dumbbells up towards your shoulders, pause and then lower them back down slowly.
- Preacher Curls (Biceps)
An exercise that is all about sculpting the biceps and adding terrific width. Sit with your chest against the preacher curls bench, with your armpits firmly hugging the top of the bench. Grab a barbell and extend your arms down fully to the floor. Curl the bar upwards, pause and then lower the bar to the starting position slowly.
- Incline Dumbbell Curls (Biceps)
Set an incline bench to 45 degrees. Sit on the bench with a pair of dumbbells with an underhand grip, arms extended by your side. Make sure your back is flat against the bench. Curl the dumbbells upwards towards your shoulders, pause and lower them back down slowly.
- Low Pulley Curls (Biceps)
Stand facing the machine and grab the bar on the low pulley. Making sure you keep your back straight, curl the bar up towards your chest, pause and then lower it back down to the starting position slowly.
- Underhand Grip Pullups (Biceps)
Probably the most effective way of building big guns. Grab a pullup bar with an underhand grip. Pull yourself up until your chest is almost touching the bar, pause and then lower yourself back down slowly. Keep your legs crossed behind you during the exercise for stability.
- Cable Press Downs (Triceps)
A great move to build massive triceps. Attach a short bar to the overhead cable and stand facing the machine. Grab the bar, and keep your elbows tucked in by your sides tightly, arms bent. Push the bar down towards extending your arms, pause and then raise the bar back to the starting position. Remember, keep your elbows against your body the whole time.
- Overhead Rope Pushdowns (Triceps)
Another great move for the triceps. Attach a rope extension to the overhead cable. Stand facing away from the machine and grab the rope. Lean forward slightly and push the rope down until your arms are extended with your hands in front of your head, pause and then return to the starting position slowly. Feel the burn.
- Pressups (Triceps)
An almost forgotten move that is a classic tricep builder. Get into the classic pressup position. Keeping your body straight and your abs tight, lower your chest until it almost touches the floor, pause for 2 seconds and then push yourself up again. Alternate between wide arm, close arm and regular arm pressups for the best results.
- Dips (Triceps)
Another classic move that gets results quickly. Put your hands on the edge of a flat bench behind you, palms down and shoulder width apart. Extend your legs out in front of you. Keeping your hands on the bench, lower yourself to the floor, pause for 5 seconds and then press yourself up until your elbows are locked.
Fitness Guru
Stop Smoking – Teenage Peer Pressure
Over the past three decades more and more adults are quitting smoking. This is a great revolution which hopefully will continue. While we are celebrating our success we are often overlooking a major smoking factor; our teens are beginning to pick up the habit. Since they are not going to smoke in front of you they may already be addicted to nicotine before you find out they smoke. Studies show that many under-age smokers light up as early as the eighth grade. This means they could very well be addicted to nicotine before they graduate. Many teenagers start smoking because they see their parents smoke at home. Teenagers look at their parents as being adult and they aspire to be more like them. Others light up because one of their friends encourages them. It is much harder to say no to friends than it is to parents. They might not enjoy that first cigarette but because their friends sat it is cool they will try again. It doesn't take long for addiction to take hold.
Stop Smoking � A Worthy Battle
Everyday we hear somebody say "just stop smoking". This is an easy statement to make for someone who has never smoked. People who have never smoked do not understand the powerful addiction caused by nicotine. Also, how can we tell our teens to stop smoking if we smoke ourselves? The best deterrent for teens is simply education and support. Parents need to take a realistic look at their teen's lives. Who are their friends, what do they do for entertainment? Get to know their friends and accept them. Offer education on the dangers of smoking; get graphic with pictures if you have to. Encourage them to talk to you about the pressure they are under. Let them know you don't intend to punish them. The fear of punishment will only discourage them from being honest with you.
There are some alarming factors associated with teenage smoking. Many of them start as early as the eight grade and over half of high school students have at least tried cigarettes. The chance of premature death due to smoking is about five times higher than any other cause of death. Many smokers will die from smoking related causes as early as their twenties. If you find out your teen is addicted to nicotine help them get the tools they need to stop smoking. There are many programs and smoking cessation aids available for you to choose from. If you smoke, it is important that you also put forth the effort to stop. The greatest success comes with a good support system. Exercise and good nutrition help to teach a healthy lifestyle.
If you want to help your teen to stop smoking you have to help them understand the dangers and risks. If they fall off the wagon, be there to help them get up and start again. By helping them through the stop smoking process you will be helping them to add many years to their lives.
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