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Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni
When everyone talks about getting a six pack, they rarely speak of the other muscles in your core. The muscles that make your six pack 'pop' and look all the more dramatic. The muscles I am speaking of are the obliques. They are the muscles on either side of your abdominals - beneath your ribs. Most do not know this but when the obliques are worked on sufficiently, they can enhance the appearance of being 'ripped' provided your body-fat is low enough. Without further ado, we shall take a look at some of the .
1. Twisting sit ups - The classic oblique exercises is the twisting sit up. It is rarely ever used to great effect because it could be argued that many simply do not know how to perform it properly. To perform the exercise properly, you must deliberately squeeze your abdominals when you perform the 'twist'. Simply twisting your upper body is not enough. This is the single biggest six pack shortcut - the contraction.
2. Ab Rollout - The ab rollout is primarily a stretching and contracting movement which can be modified or adapted to work on the obliques. One of the best ways in which you can do this is by rolling out your abdominal exercise wheel to either side. This is a simple and effective way to work on your abs.
3. Windscreen wipers - Windscreen wipers are an advanced 'hanging' exercise best performed while suspended from a pull up bar. Novices are advised to use straps as they will probably lack the requisite grip strength and endurance to hang on long enough to finish your set. The twisting motion of these is so much more effective as there is a greater range of motion and you are dealing with more weight (your legs).
4. Side bends - Side bends are awesome. You have to be careful with these as they can add undesirable inches of muscle to your waist. Getting too enthusiastic with side bends could leave you with a thick waist which ruins the V-shape illusion we all desire. I'd perform these with a light weight for multiple reps to increase muscle tone as opposed to fuelling muscle growth.
5. Side crunches - last but not least is the humble side crunch. Like the twisting sit up, you need to squeeze hard on the concentric movement and slowly perform the eccentric movement in order to reap the benefits of this exercise. Going through the motions and aiming to do tonnes of reps will NOT give you the full benefit.
Remember to perform these in moderation. You'll want to avoid adding too much muscle as that will thicken your waist and leave you with a less desired 'square' or 'blocky' physique. Keep everything light and perform lots and lots of reps!
For more top secret tips on how to get a six pack, visit our fitness website for more six pack shortcuts.
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If you've decided on starting a running program, that certainly is the best decision you could make where maintaining your health is concerned. Running is perhaps one of the finest aerobic exercises there is, and not to mention also being an excellent way to lose weight over the long term. However, when starting a running program, remember that it is also a repetitive exercise that can have a high impact on the joints of the body, so you need to make sure that you follow certain procedures when starting your running program.
One of the most important things, I think, is to begin your running program on a soft surface. Don't run on tarmac when starting a running program, because this creates repetitive stress for the joints that can lead to a chronic injury over time. Secondly, don't run too far during the first two weeks. Make sure that you ease into your routine gently, so that you don't cause excess stress for your body. Run a simple and manageable distance the first time round. Indispose your running with bits of walking. As your body adapts to the new stresses you're placing upon it, you can always increase the amount and distance that you run.
What your initial body condition is also has an impact upon how much you can run when you're starting a running program. If you're reasonably young and fit, and not overweight, then you shouldn't have any problems at all getting into a reasonably strenuous running program. But if you're carrying around a few extra pounds, then you may consider easing into your running routine a little more gently. You see, there's no point in getting injured when you start running, because it means that you'll have to break your running schedule for a few weeks or even longer, and during that time your fitness and endurance go down... and when you do start running again, you'll find that you have to begin perhaps almost from scratch.
So what sort of routine should you start running with if you are a little overweight or not too fit? Well, how about a routine of alternating walking and running? Walk for two minutes, then run slowly or jog for about a minute or so, and then walk for two minutes once again. Do this for a total period of about half an hour, it's good enough to start with. Over time, you can increase the running segments of your schedule to equal the time that you spent walking. For example, you can run for two minutes, and then walk for two minutes. As your body adapts to this, you can run for a longer period of time than you spend walking and ultimately, of course, you can phase out the walking altogether.
I would say that if you are not very fit, this process should take between two to four months. I also believe that if you are not very fit, or overweight, you should not train perhaps more than two times a week. Start out your training routine by running two times a week, and then slowly, over a period of around three months or so increase that to three times a week, and then you can add another day in after that, if you like. For a person who isn't fit there should be a break of at least forty eight hours between running routines, especially when starting a running program, and even for a person who's fit a break of twenty four hours is certainly recommended.
This article was written by John Gomez who has many years of running experience and has been training professional athletes. Visit http://www.starting-to-run.com for more information about running.
Article Source:http://EzineArticles.com/?expert
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Muscle hypertrophy is a fancy sounding word for growth. The anabolic building of additional muscle mass is the goal of every beginner to weight lifting and experienced bodybuilder alike.
By understanding the science behind muscle hypertrophy we can use it to maximize our gains in size and strength over time. Let's start by defining the two different types of hypertrophy.
Myofibrillar Muscle Hypertrophy
Myofibrillar muscle hypertrophy is a big word that describes muscles growing larger from the addition of new muscle tissue. When muscles are trained beyond their capacity, also known as overload, the muscle fibers will be strained and damaged. The body then goes to work repairing the damaged muscle fibers. This kind of hypertrophy is best accomplished through training with heavier weights using lower rep volumes.
In the process of repairing the muscles the body will also add to the muscle tissue in the affected muscles in order to protect them from becoming damaged from similar stresses in the future. This additional muscle tissue results in a gain in muscle mass, which is what all bodybuilders strive for. This process describes myofibrillar muscle hypertrophy which is best described as the addition of muscle mass.
Sarcoplasmic Muscle Hypertrophy
Sarcoplasmic muscle hypertrophy gets its name from the fact that muscle cells are filled with sarcoplasmic fluid, and under the right kinds of stress, the volume of sarcoplasmic fluid that the muscle cells can accommodate increases. This increase in cell volume actually has nothing to do with an increase in muscle tissue, but still makes the muscles larger and fuller.
Sarcoplasmic hypertrophy is most commonly experienced by bodybuilders that train with relatively light weights for a high number of reps. Sarcoplasmic hypertrophy may look good, but it does nothing in terms of making you stronger or improving the muscular composition of your body.
Taking Advantage of the Two Kinds of Hypertrophy
We've established the two types of muscle hypertrophy, but how do we use this to our muscle building advantage? The main differentiating factor between training for one type of hypertrophy versus the other is the amount of weight you're using and the number of reps you are performing.
We've already made note of how to train to achieve either of these hypertrophy results, but in order to make your muscles as dense and large as possible you'll need to be intentional about training for both kinds of hypertrophy.
To do this you simply alternate training with heavier weights and lighter weights, always training to failure. I like to use 3 weeks of heavy training followed by 1 week of light training, but you'll want to experiment to see what works best for your body type.
The bottom line is that if you want to gain muscle mass and size as fast as possible, you need to mix up your training so you're building new muscle tissue while also increasing the volume of your muscle cells. This combination will lead to the fastest results possible.
Neglect it at your own risk because you will regret it!
Craig Leonard is a formerly overweight turned fitness expert that understands the struggles the average person endures when trying to build muscle and shed unwanted body fat.
For more information on strength training and other tips to help you build muscle, lose fat and transform your body, check out Craig's inspirational articles on RippedOut.com.
Article Source:http://EzineArticles.com/?expert
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