" The tragedy in life doesn't lie in reaching your goal but lies in having no goals to reach. "
Don't forget to share!
The Ab Workout You’ll Feel Till Next Week
Make your midsection seriously muscular (and seriously sore) with the help of this program!
Yeah, yeah, abs are made in the kitchen. I hear you, and I see all the nice hashtags you included to make your point.
Here's my response: Don't take training for granted, though. If your workouts are on point, those abs will pop and make your core, and overall physique, look even more impressive.
If you need a new protocol, try this one out. But beware, you're going to feel it for a few days afterward. If you need help with any of these exercises, refer to the Bodybuilding.com exercise database for tutorials and tips.
1
Hanging Leg Raise
slow sets
3 sets, failure (rest 60 sec. between sets)
2
Decline Crunch
perform weighted
3 sets, 15 reps (rest 60 sec. between sets)
3
3 sets, 60 seconds (rest 60 sec. between sets)
4
3 sets, 60 seconds (rest 60 sec. between sets)
Technique Keys
Hanging Leg Raise
This isn't a traditional hanging leg raise, where you lift up and down as fast as you can. For this exercise, each rep you perform will take 10-12 seconds.
Lift your legs out and hold them for up to 5 seconds. After that, perform a 5-second negative. Once your legs are back to the starting position, lift them immediately back up and repeat the hold and negatives. If you can do 10 of these, use ankle weights or a dumbbell between your feet.
Once you reach failure, rest for 1 minute before going again. If you have back issues, do these on the floor but lift your hips up when your legs come up.
Weighted Decline Sit-Up
You can hold a barbell, dumbbell, medicine ball, or whatever other heavy object you have close at hand. Whatever you choose, hold it up at arm's length as you lie on the bench. As you sit up, keep your arms straight, like you're trying to touch the ceiling with the weight.
When you reach the top, force all of your air out. You should feel a little extra squeeze of the abs when you do this. Slowly lower yourself back down to the bench but don't lie back completely. Stop just short of your upper back touching the bench and raise back up again. Once you reach failure or 15 reps, rest for 1 minute and go again.
Air Bike
Upper, lower, obliques—you're going to feel this everywhere. Instead of counting reps here, you're going to work with the clock. Start a timer or position yourself so you can see the second hand of a clock around you. Once you start, you continue for a whole minute. Even if you can't complete the full range of motion, do whatever you can do until a minute passes. Rest for 1 minute before giving it another go.
Plank
The good news is you don't even have to move to do this one. The bad news is, it's still going to burn. Remember to keep your abs tight and force the air out of your abdomen.
Don't allow your stomach to relax! If you can hold a plank for longer than a minute, have a partner place a plate on your back for an extra challenge. Rest a minute, then do it again.
Source: Bodybuilding.com
Don't forget to share and like!
How To Get Rid Of Sore Muscles
Working on how to get rid of sore muscles is an easy thing to do. This is good for those who exercise daily. But muscle soreness can occur, even to those who don’t see themselves as active. Temperature, fatigue, and age can all be leading factors in muscle soreness. Muscle soreness can be an extreme hindrance in our everyday life’s which is why it’s important to deal with it as soon as possible.
Where does the soreness come from?
Before going into how to treat sore muscles let’s talk about how it happens. People who exercise know the feeling you get when your muscles burn during a strenuous workout. This is not the same as the muscle soreness you get the next day or delayed onset muscle soreness (DOMS). (DOMS) usually comes about after eccentric exercise. There are many theories of why this happens but the most basic concept is that by working muscles that are not used often or by straining them past certain limits tiny tars will appear in the muscle. These tears cause the soreness you feel the next day. People think that feeling soreness the next day is good. But there is no scientific linkage between muscle growth and sore muscles or that muscle soreness damages muscle. However, if you continue strain your muscles without rest then you can serious compromise your health.
For many of us who exercise muscle soreness is just a part of the territory. However, how to treat sore muscles in a way that can quickly get you back to the gym? You need some techniques to help you while you’re resting outside of the gym. Here are some of the most effective ways on how to get rid of sore muscles.
- Hot Bath – This is the most rewarding way to heal after a workout and it will help to relax and sooth your muscles.
- Deep massage – This is one of the favorite remedies for sore muscles and will gradually help your muscles open up.
- Release the lactic acids – switch between cold and hot water on your muscles to release lactic acid build up.
- Stretch – Remember to stretch before a workout as it will decrease the risk of injury or over exertion of muscle. Stretching both before and after the workout is important.
- Take things slow at first – Whether it’s your first time, or you’re working new muscles you don’t have to go hard core the instant you get started. Let your muscles ease in and you will be rewarded.
- Ibuprofen – this is an over the counter medication that will help reduce inflammation from muscle soreness.
The biggest thing that comes from this list is that you need to give your muscles time to heal and relax. Pushing yourself when your muscles are sore is only asking for injury. Just apply these remedies to get rid of sore muscles and things should quickly sooth out. In the case of ibuprofen it will just give you a quick boost in the recovery process for those pushing to get back in the gym. However, while it may be effective, it’s best to mix in a few other soothing methods as well (my favorite is the deep message).
Preventing
A good way to prevent muscle soreness is to keep your muscles warm and to stretch before an intense workout. This is good for both weight training and cardio. Once you’re done finish with a slow cool down and end with some stretching while your muscles are still warm. Not only will this prevent injury, but it will create strong circulation and reduce the changes of muscle soreness. Along with the piece on circulation drink water as this will help too.
When it comes to reducing anti-Flammarion there are some natural remedies for sore muscles. A few of these include oils such as:
- Peppermint
- Ginger
- Pine
If you go through these preventative actions and soothing of muscles and still feel muscle or joint pain then this is not muscle soreness. This is an injury and should be seen by a physician.
As a recap follow these quick tips on how to get rid of sore muscles.
- Put ice on the sore area after a hard workout
- Drink lots of water to increase circulation
- Warm ups and cool downs before and after a workout are a must
- Massage the affected area
- When starting out don’t push yourself that hard and let your muscles ease in.
The good thing about most soreness is that after you push yourself to that level once your body seems to adapt. This isn’t to say you should try to run a marathon on the first day. No, you should still gradually build up your workout. However, don’t be afraid to push yourself because our bodies are flexible to the situations we throw at them. Just remember to keep things to a limit and if you push yourself past your boundaries expect to be sore tomorrow.
Source:installingmuscles.com
Don't forget to share and like!