The Best Crunch Exercises For Ripped Six-Pack Abs.

We are constantly bombarded with what we should and shouldn’t be doing to get those perfectly defined abs. The top and bottom of it is that you will never have visible abs if your body fat is not low enough. That’s obviously where a healthy diet comes in. But what are the best exercises out there for defining our mid-section and bringing out those chiselled abs and ‘six pack’ that will set us apart from the crowd? Read on to find out….

1 – Exercise Ball Crunch:

A classic exercise that works the upper abdominal region the most. Simple but more effective than doing it on the floor as it allows you to stretch the abs and back more, allowing a greater range of motion.

Sit on the ball with feet flat on the floor before lying back until your thighs and torso are parallel with the floor. Keep your hips on the ball. Breathing out, contract your abs to raise your torso to no more than 45 degrees. Count 2 seconds up, hold for 2 seconds at the top and lower to the count of 2 seconds. To make the exercise more difficult, bring your feet closer together or extend your arms behind your head.

2 – Reverse Crunch:

An effective exercise that targets the lower abdominal region because you’re bringing your legs towards your body rather than your body towards your legs. Great for home workouts as it does not require any equipment.

Lie on your back with your hands by your side, knees bent, feet together and about six inches off the floor. Keep your feet close to your hips as you curl your lower body towards your shoulders, rolling your hips and lower back slightly off the floor and breathing out as you do so. Squeeze your abs in the top position before lowering your legs back to the start position, remembering to do each repetition slowly.

3-Exercise Ball Side Crunch:

A variation on the standard ball crunch, this allows you to target your obliques, the diagonal muscles that feed into your abs from the side. The arc of the ball allows you to stretch your obliques at the start of the exercise, increasing the range of motion to make your obliques contract harder.

Lie on your right side against the exercise ball, arms positioned as above, legs extended and feet apart for balance. Slowly raise your body towards your left hip, breathing out and pausing in the top position before slowly lowering yourself down to the start position whilst inhaling. Repeat on the other side once the set is completed.

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Fitness: 3 Best Exercises For Blow Up Your Forearms .

Obviously, in some measure forearm involved when performing any exercises that require the involvement of the hands - deadlifts , pull the belt , pull-ups , exercises for the biceps and so on. However, the muscles of the forearm part is not too large.

For a complete study of the forearm required "isolation" exercises designed to involve a minimum number of additional muscle groups. Isolation exercises for forearms are divided into three types:

1. Exercise With Barbell:

The first group of exercises to work out the forearms are exercises performed with a barbell. Their main advantage is that the muscles of the left and right hands equally participate in motion, allowing to engage both arms evenly.

In turn, exercise forearm with a bar divided into two types: for flexor (during exercise palm facing up) and extensors (grip on top, palm facing down). Performing on the bench is a simplified version.

2. Exercises With Dumbbells:

Exercises with dumbbell exercises can be repeated as the pole (you pick up two dumbbells and, in fact, exercise copy) and engage in the work of only one hand. In the latter case, increased control over the movement commission.

In addition, you can perform a rotational movement of the wrist, holding a dumbbell. However, remember that it is safer to use a moderate operating weight and movement to make the most slowly and with full control over the rotation.


3. Exercise With Rotation:

The third type of exercises are exercises, further developing the rotator cuff and increases grip strength. Take meter rope, connect one end with a pancake in 5-7 kg, the second - with an empty handle of the dumbbell.

Then stand up straight, take the handle with both hands, and then, making a rotational wrist movement, start to wind the rope with a weight attached to the handle of the dumbbell. Perform each exercise slowly, no more than a total of 3-5 repetitions.


The program for the muscles of the forearm

To train the muscles of the forearm and hand, add two or three different exercises on a forearm to the hand muscles training program, performing 3 sets of 15-20 repetitions each. Use the average weight and perform exercises slowly.

Start with exercises with dumbbells, using the support of -or support under the elbow and wrist or sitting on the bench and putting his forearm on his thigh. Gradually move on to the exercises standing, without any support arms.

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6 Rules Of Training you should consider After 30.

The most important rules of strength training for men over thirty years its all about how to create a sporty and muscular figure after adolescence.

1) Forget Everything You Know About Fitness:

If you exercise more than a year, but the long-awaited news cubes and relief muscles and do not appear, you are probably doing something wrong. The first thing you should start - is radically update your knowledge regarding fitness and nutrition.

The second step should be an objective assessment of the positive and negative features of their own body. If you have always been powerful legs, but a weak upper part, it is necessary to reduce the running and redirect its efforts on the development of the pectoral and deltoid muscles.

2) Correct Posture:

The easiest way to make the body more sports is to correct posture. If the set of muscles need at least six months, the exercise posture will give visible results within a few weeks - people will start to emphasize that you look better.

Remember also that sports figure is impossible to create an exceptional collection of muscles. Kyphosis hide developed muscles of the shoulders and chest, and an incorrect statement of the pelvis due to flat feet make the stomach too convex, stretching abdominal muscles and giving the impression of "belly" .

3) Replace The Running To Walking:

Despite the generally positive effect on the body running, jogging wrong gives more minuses than pluses. In addition, by itself running is not so important for weight loss, as the right diet - running burns only 2 times more calories compared to walking.

To create a sports figure will be much more effective regular 40-50 minute walks with close attention to how you hold your body. The ideal option would be walking on a treadmill in front of the front and side mirrors.

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 4) Do Exercises With Body Weight:

With high probability, you'll perform the basic exercises like pull-ups and push-ups, wrong, not using those muscles that you want to use. In this case, the correct execution of bench press or the thrust of the upper block, you can also forget.

Consider a visit to the gym as training to improve posture and learning the mechanics of the key exercises performed with the body weight -  pull-ups , sit-ups , push-ups , crunches, and so on. Only then go to barbells and dumbbells.

5 ) Change The Way Of Life

It would be naive to believe that the three-hour sessions per week can make you a different person. If the remaining 165 hours you will continue your normal life, you will look just like look. No matter how much you exercise is not made in the gym.

Think about how you sit at work - excessive bending forward bends the spine. Think about how you sleep - high theft provokes pain in the neck. Think about how you value your body, or use it only as a working tool.

6) Be Careful What You Eat:

Despite the fact that the diet has traditionally considered "female subject" men in reality they show a greater weight loss efficacy than girls. Besides, it is easier to abandon cola cans (150 kcal) than jogging for 15 minutes (150 kcal).


Remember, and that is a surplus of simple carbohydrates, not fat, is often a cause of weight gain. This is primarily due to the fact that the products containing mainly sugar calories, do not cause a feeling of fullness .

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The Best Dietary Suggestions for Fighting Fatigue.

Fatigue is a feeling of weariness, tiredness, or lack of energy that does not go away when you rest. People may feel fatigued in body or mind (physical or psychological fatigue).

Most of the time, fatigue can be traced to one or more of your habits or routines. Fatigue can be a normal and important response to physical exertion, poor eating habits, emotional stress, boredom, or lack of sleep.

In some cases, however, fatigue is a symptom of an underlying medical problem that requires medical treatment. When fatigue is not relieved by enough sleep, good nutrition, or a low-stress environment, it should be evaluated by your doctor.


÷ Dietary suggestions for fighting fatigue:

Have a good look at your diet – it’s very important if you want more energy in your daily life. Suggestions include:

1- Drink plenty of water :

sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will help do the trick, especially after exercise.

2- Be careful with caffeine :

 anyone feeling tired should cut out caffeine. The best way to do this is to gradually stop having all caffeine drinks (that includes coffee, tea and cola drinks) over a three-week period. Try to stay off caffeine completely for a month to see if you feel less tired without it.

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 3- Eat breakfast :

 food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread.

4- Don’t skip meals :

going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.

5- Eat a healthy diet : increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.

6- Don’t overeat :

large meals can drain your energy. Instead of eating three big meals per day, try eating six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels. You’ll also find it easier to lose excess body fat if you eat this way

7- .Eat iron rich foods :

 women, in particular, are prone to iron-deficiency (anaemia), which can lead to feeling fatigued. Make sure your diet includes iron-rich foods such as lean red meat.