Universal Variable Workout

czwartek, 15 listopada 2012

Incline sit ups

Exercise Name: Incline sit ups

Muscle Group: Rectus Abdominis

Video/Image:

Description:

Preparation

Hook feet under support and lie supine on incline bench with hips bent. Place hands behind neck or on side of neck.
Execution

Raise torso from bench by bending waist and hips. Return until back of shoulders contact incline board. Repeat.

Source:

- http://www.exrx.net/WeightExercises/RectusAbdominis/BWInclineSitUp.html

- http://www.youtube.com/watch?feature=player_embedded&v=MAlHDO7t_24

- http://weight-lifting-equipment.net/wp-content/uploads/2011/09/sit-up-bench-incline.jpg

Bicycle Crunches

12:33 TrainingBase No comments

Exercise Name: Bicycle Crunches

Muscle Group: Rectus Abdominis

Video/Image:

Description:

Do the Bicycle Crunch:

Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
With your hands gently holding your head, lift your knees to about a 45-degree angle.
Slowly, at first, go through a bicycle pedal motion.
Alternately touching your elbows to the opposite knees as you twist back and forth.
Breath evenly throughout the exercise.

Source:

- http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/Bicycle_Crunch.htm

- http://www.youtube.com/watch?feature=player_embedded&v=EEQYehfYnAw

- http://www.menshealth.co.uk/cm/menshealthuk/images/rj/bicycle-crunches-henry-cavill-workout-08112011.jpg

Bench Knee Tucks

12:09 TrainingBase No comments

Exercise Name: Bench Knee Tucks

Muscle Group: Lower Rectus Abdominis

Video/Image:

Description:

Sit sideways on a bench and grasp the edges of the bench for support. With bent knees, raise your legs slightly and then straighten them. Lean backward as balance requires. Next, lift your knees up towards your chest while keeping your lower legs pointed downward and flexing (tightening) your "abs" as hard as you can. Keep continuous tension on the "abs" throughout this movement. This works both upper and lower abdominal muscles.

Source:

- http://www.mega-pro.com/wo_abdominals.php

- http://www.youtube.com/watch?feature=player_embedded&v=phleo4mwPJc

- http://www.mega-pro.com/images/workout/wt/exercises/leg_tucks_seated.gif

Side Crunches

11:51 TrainingBase No comments

Exercise Name: Side Crunches

Muscle Group: Obliques

Video/Image:

Description:

1. Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support.

2. Lift your head up slightly off the ground as if you were doing a regular crunch.

3. Lower your head back down so it almost touches the ground. After desired number of reps is achieved, repeat exercise on other side.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

Source:

- http://www.toneteen.com/exercises/abs_side.htm

- http://www.youtube.com/watch?feature=player_embedded&v=LlzoVGu88_o#!

- https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRJQ0Vjbd0qQPSKOy7rY3kjr1ysvKlCm3KCkyFj1DcLpW_Zz2STvWxr8RumZ8fB4f9nF8cnLrfj8gKxCqUrs4oGWKEbz0M4eenZvAbZlBaXVd8qsaIkfgwyjt_B1zxeOH0YYu2noPJX_U/s1600/side+crunches.jpg

Crunches

11:43 TrainingBase No comments

Exercise Name: Crunches

Muscle Group: Rectus Abdominis

Video/Image:

Description: This is the most common abdominal exercise and possibly the most often improperly performed. Here is how to perform it correctly.

Steps

Lie on your back with your feet up on a bench and your knees bent at a 90 degree angle.

Place your hands across your chest or on either side of your head (over your ears).

Raise your head, shoulders and chest off the floor and towards your knees, crunching your abs.

Hold the position for a moment and then lower to the starting position.

Tips

Keep your hips straight and your lower back against the floor during this exercise.

Source:

- http://mrbret.net/beginner-workout-instructions/crunch-exercise-description/

- http://www.youtube.com/watch?feature=player_embedded&v=2yOFvV-NSeY

- http://gofitandhealthy.com/wp-content/uploads/2012/06/how-to-do-ab-crunches.jpg