Target and Build Your Arm Muscles with EZ Bar Curl

12 09 2011

The EZ bar curl is a popular and easy exercise that you can do to develop your arm muscles.  Because of the curve found in the bar, each motion is done naturally without forcing all your joints into an unnatural position.  Changing your grip will also help you target different parts of your muscles.  A wide-grip (slightly wider than shoulder’s breadth with your hands on the outer curve of the bar) will isolate movement on the short head of your biceps brachii.  Holding the EZ bar close-grip (your hands closer to each other inside the EZ bar) will effectively target the long head of your triceps brachii.  What makes this type of exercise popular is because the shape of the bar helps you lift heavy weights without risking overuse injury to the muscles and joints of your arms. Choose a set of weights that is slightly heavier than what you can easily carry, but not too heavy that it will cause you to overtrain your muscles too much.  Although the goal is to use heavier weights than usual for training and building muscles, you should still exercise caution and safety by not using weights that are more than you can handle.

 

Stand up with your back straight, keeping your spine in natural alignment.  Your feet should be planted wider than shoulder’s breadth for stability and balance.  Grasp the EZ bar in a wide grip, with your wrist rotated inwards as it follows the curve of the bar and your arms extended with a slight curve in your elbows.  Keep this as your starting position.  Exhale as you slowly raise the bar by bending your elbows.  Keep your upper arms and shoulders stationary and do not use momentum for lifting the weights.  Refrain from arching your back as you lift the EZ bar to make sure that the motion is isolated in your arms.  Stabilize your body by contracting your core muscles as well as your back and glutes. Once the EZ bar is at chest level, hold the position without releasing the contraction for a second.  Inhale as you go back to starting position, counteracting the force of gravity and keeping the tension in the previously stated muscles.
The exercise is done with 2 sets of 15 to 25 reps.

Written by Aaron Garcia of the px90 Equipment Shop, the best online shop for the Insanity Workout.





A succesfull weight loss by having a food diary

7 12 2009

When you’re trying to lose weight to achieve a sexy body, you need to control your diet and besides getting help from appetite suppressants, one of the smartest and easiest steps you can take is keeping a food diary. A food diary is just like what it sounds like—a notebook in which you record your daily food intake. You can keep track of a number of things in your food diary or you can choose to keep it simple; in either case, this is a great way to help yourself stick to a weight loss plan. First, consider just listing your daily menu. This will help you actually see what you eat on any given day and notice patterns of unhealthy eating that you never considered before. Some also like to record calories, protein, fiber, fat, and other nutrients. Portion size may be recorded as well. If you truly want to use a diary format, you can also list the reasons you’re eating other than hunger, the cravings you experience, and your feelings about your diet on any given day. It’s your diary, so do what is right for you.


When you start a food diary, keep in mind that you don’t have to keep a traditional journal by the bed with a lock and key. You can use whatever kind of recording and writing tools you like best. Remember to update your food diary every day and review it at the end of each week to track your progress. You may wish to note in your diary when you hit certain weight loss goals or when you gain weight so you can look for causes. You can show your diary to professionals to make sure that you are staying healthy as well. Food diaries work great for many people, so you should consider starting one today to lose as much weight as possible.





Yoga meditation

29 11 2009

In the world of fitness lifestyle, doing an exercise is not always enough becasue you also need to control your eating habit and also in some cases you need to control the way you breathe too. While appetite suppressants helps you control your eating habit, yoga meditation on the other hand can help you control your breathing and correct body posture.
Many are confused when they hear the term yoga meditation. They think of a yoga teacher or a monk instructing a group on how to meditate when they hear the term yoga meditation. This is however not the case. In this article we will look at what is yoga meditation and what are the benefits of incorporating this practice in your life. Now there are many different types of yoga meditation but they all lead to the same thing.

You may attend yoga meditation classes where you will be taught by a yoga teacher by doing some form of meditation. You will however develop a favorite method of yoga that you will enjoy. Now your favorite method will be something that will get you results. Yoga meditation cannot be forced, it will happen with some focus and with no effort. The main focus of meditation is being aware of your breathing.


Breathing exercises are taught to most of the beginner yoga and meditation students to get them to realize the benefits of meditation. To breath properly, you have to sit straight in order to align your spine. Your posture is very important in meditation. Yoga students will have to learn to sit straight on the floor without a chair back to lean on. Some cultures have no trouble sitting on the floor while others are use to sitting on chairs so it can be difficult for some students to get used to sitting straight without any back support. You don’t have to use the floor if you want to meditate, you can always use the chair for back support. If you are sitting on the floor and be uncomfortable you won’t be able to get anywhere with your meditation as you will be concentrating on the discomfort.


Some classes do allow chairs to be used as yoga meditation prop to help students get good back support and be comfortable so that they achieve meditative state. Another popular way of using the chair is by placing your lower legs on the chair while lying flat on the floor. You will have to lie down on your back and place your lower legs on the chair and make sure that it is parallel to the floor and your upper legs are perpendicular to the floor. These are just and introduction about yoga meditation and will be further discussed in future





Tips on getting a six pack abs that are just sexy

19 11 2009

The so called “six pack abs” is one of the hardest thing to achieve if you want a sexy and well sculpted body. I mean, six pack abs are so sexy and appealing. But you can’t believe everything you see on TV about how to get them. If you’re serious about wanting them, you have to be willing to work at it.

1. Get rid of the flab first! Even though your workout may tone and strengthen your ab muscles, you won’t be able to tell unless you get rid of the layer of fat on top. You can do this by less eating fatty foods and controlling your diet, any appetite suppressant and diet pills can help you out on this one

2. You don’t have to do a full sit-up, crunches are just as good. You’re using your abdominal muscles to lift yourself off the floor. After your shoulders leave the floor, your lower back and hip muscles are doing the work, so you really don’t need to do the full sit-up.

3. Do just a few reps each set, like 10-15. Your abdominals should be treated just like the other muscles in your body. If it’s too easy to do more reps it’s not that effective an exercise, or you’re doing it wrong.

4. Take a day or two break from working your abs. You also don’t want to overwork your lower back and neck muscles.

5. Use your abdominal muscles to lift, do not use your neck and head to avoid soreness.

6. Suck in your abs, and also don’t arch your back or flatten it during crunches. Leave a half inch or so between your back and the floor.

7. The floor is as good a way to do your abdominal workout as using any machine. Most of the machines work your hips and back more than your abs. Plus, the floor is challenging and offers variety.

8. When you do a crunch, you need to curl forward, like you are doubling over.

9. Keep your elbows still. They should be out and rounded slightly inward to avoid pulling on your neck.

You happen to have four abdominal muscles. The biggest one is called the rectus abdominis, a wide, long muscle than goes from your lower chest to a couple of inches below your belly button – right down your middle. This muscle curls your spine forward, as in a crunch.

Then you have diagonal muscles than go up and down your sides, called the internal and external obliques. They provide support to your lower back, help your rectus abdominis curl your spine and let you twist and bend to the side.

Next you have the transverses abdominis, which is exactly under the rectus abdominis. It’s the deepest abdominal muscle. This muscle isn’t responsible for a particular motion, but you use it when you sneeze, cough or exhale with force.

If you really want your six-pack abs, you’ll need to stick with it, but your reward will be having muscular abs that are the envy of all your friends.





Tips to get the best results out of your workout

12 11 2009

work out

Working out in the form of different types of exercises is always good for our mind,body and also for weight loss. Like most people in the world, you have limited time to exercise and want maximum benefit from your time of the home treadmill, cycle or elliptical. Balancing work, family, social life and exercise can be difficult and the suffering equation is usually your own workout. Use these tips to keep a healthy lifestyle and keep your home exercise equipment in good working order, just like your body.
work out 2
1. Do not wait or procrastinate – do not leave your workout until after work or plan your schedule too far in advance. By starting the day with some exercise, you are waking up your body in the best possible way. By warming up properly and spending twenty minutes on the treadmill, cycle or elliptical you can plan your day and give your metabolism a kick start before breakfast. If you do not manage to exercise again after work, you have done half a workout for the day. Postponing the workout leaves you dreading exercise the entire day and you will feel guilty if the evening workout is missed and you do exercise for the day.

work out3
2. Exercise twice a day for shorter duration – by breaking up the workout into two shorter sessions, you are able to speed up metabolism and start and end the day with a good workout that will be manageable and not too tiring. The muscles will not be too fatigued from being exhausted so early in the day as the workout is shorter, yet still quite intense. After a hard day at work, the energy levels will be replenished after a post-work workout and lead to a good sleep.

work out4
3. Always warm up – warming up prepares the body for exercise and will prevent injury. Skipping the warm up and going directly into a run or intense session will shock the body and cause damage. Warming up is an opportunity to plan the workout ahead and get the working muscles used to the movement before being stressed.

gym
4. Exercise in intervals – instead of staying at the same pace and resistance, vary the speed and intervals of the cardio activity as this will keep the body and mid challenged and prevent boredom. Vary the pace and workout every time to prevent your body getting used to the exercise.

work out5
5. End on a high – for the last few minutes of exercise it is important to challenge yourself by sprinting or applying extra resistance to work up a sweat and increase heart rate. By pushing yourself, you are making the most of your workout and adding to the sense of accomplishment.

These simple but effective tips regarding workout  can help you save time, effort and energy. Still a proper diet is needed to get the most out of any kind of work out and having diet pills, weight pills and appetite suppressants are also a good way to maintain a healthy diet.





The benefits of swimming

9 11 2009

sexy-girl-swimming

Swimming is a movement in the water that can be considered just for fun and also a sport activity. Some people might not noticed that swimming has a lot of benefits for our body and just like any other fitness exercise swimming can also burn a lot of fats in your body becasue it involves the movement of the whole body.

swimming

As a sport, swimming is considered one of the hardest sport in Olympics because it requires a total conditioned mind and body to be able to swim fast enough for a swimming competition and also for synchronized swimming. Professional swimmers practice regularly to achieve good results and in doing so they also achieved a fit and healthy body thanks to regular practice of swimming.

swimming2

An average person who is not a professional swimmer, the same benefits of swimming can be achieved with regular schedule of swimming. You can compare the guys living near the beaches and those who dot across Europe and America, there are more slim and muscular men and women in the beach area than those in area that if far from beaches and resorts. Regular swimming can really burn fats in your whole body and just like any diet pills, appetite suppressant and weight pills, swimming is a sport where you can have fun doing it and lose weight in doing so.

swimming4





How Appetite Suppressant helps on losing weight

25 10 2009

appetite suppressant

The word “Appetite suppressant” is a word that you can hear when the topic is about losing weight. Appetite suppressants are the most used drugs for weight loss and that is not surprising because the number of people who are suffering from weight problems is growing tremendously.  You are trying your best when it comes to losing weight, but sometimes the reality of modern life and food makes it hard to get rid of those few extra pounds.

Natural appetite suppressants are getting more and more popular, The Fill Pill is one example and its an appetite suppressant that has an advanced weight loss pill formula that both suppresses hunger and aides in cleansing the digestive tract. It also contains a special 0 carb/calorie soluble fiber that expands to 50-plus times its size when mixed with liquid and aides in normalizing blood sugar levels by cleansing the digestive tract of toxins and fats. One double-blind study showed that individuals taking this fiber consistently lost weight over a 3 month period compared to those who didn’t.

appetite suppressant

In addition to the amazing expanding weight loss and cleansing properties of appetite suppressants, it is a very useful tool to use when you have a problem controlling your excessive eating habit that causes unwanted fats in your body.  Having a control your weight loss diet is very important to have a slim fit and sexy body and made easy thanks to appetite suppresants.








Follow

Get every new post delivered to your Inbox.