Saturday, July 7, 2012

ABDOMINAL EXERCISE: 4 & 5 of 10


The past few days are lazy days for me... Bakit? Dahil sa ulan... Sinisi ang ulan sa katamaran? Kasi pag umuulan, sarap mag food trip, kaya si one big pack ab, lumobo na naman (lolz) Anyway, here's the continuation of the Ab Exercise series... tapos na ang panhinga, back to work out na uli....

#4
Ab Exercise: Lying Leg Raise

Primary Muscle: Abdominals
Secondary Muscles: Core
Equipment Needed: Bench
Mechanics Type: Isolation


Proper Exercise Technique
Lie on back with hands grabbing sturdy equipment or furniture behind head. Raise legs rapidly to a ninenty degree angle with your body. Squeeze abs for 3-count and slowly lower legs to floor.


Lying Leg Raise Ab Exercise - Start Position
Lying Leg Raise Ab Exercise - Finish Position
Kung wala kayong bench na gagamitin, another version of this is lying with your back flat on the floor. To avoid back pain, use floor mat. The same position applies, but when you lower your legs during set, make sure hindi sasayad yong paa nyo sa floor, then raised it up again, repeat till a set has been completed. 


Next...


#5
Ab Exercise: Bent Leg Abdominal Crunch


Primary Muscle: Abdominals
Secondary Muscles: Core
Equipment Needed: Floor Mat
Mechanics Type: Isolation


Proper Exercise Technique:
Lie on back with legs bent. Keep hands at ears or crossed on chest. Raise only head and shoulder blades off the ground. Don't pull head up with arms. Contract abs at top. Your chin should be tucked far enough that you could fit a tennis ball between your chin and upper chest.

Start Position - Bent Leg Abdominal Crunch
Finish Position - Bent Leg Abdominal Crunch
To avoid neck pain, keep looking at the ceiling, not your knees. The objective of this exercise is not to reach your knees but to squeezed the abdominal muscles. You will feel a slight pain in the lower portion of the chest but that's okay, it means it's working! No pain, No gain yeah? 


Half of the whole course has been completed... lima na lang po ang natitira... konting tiis na lang!

36 comments:

  1. lima na lang? lapit ka na mag-model he he

    ReplyDelete
    Replies
    1. You will be disappointed, kaya wag mo na abangan haha

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  2. from 1 big ab to six pack abs po ba ang goal? :)

    ReplyDelete
    Replies
    1. haha, hindi po... bonus na lang yon kung sakali mang ma achieve!

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  3. ginagawa mo ba naman talaga yan mga exercise routines na yan? hehe, joke lang! sige lang, mag-ehersisyo tuwing umaga (at sa gabi na rin) upang ang katawan ay gumanda. haha, kulit lang! :D

    after that, makikita ka na ng girl of your dreams, yun magpapangiti sa 'yo kahit tag-ulan. *wink*

    ReplyDelete
    Replies
    1. Habol lang nila katawan ko ganon? Haha

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    2. alang bagong post?! bisi-bisihan sa exercise?! kapag di pa naging 6-pack yan, ewan na, sayang ang effort! hehe...joke lang! enjoy lang sa pagi-exercise at ng ma-achieve ang dapat ma-achieve. ;)

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  4. teka teka muna... dapat ikaw ang andyan para mas makatutuhanan hahaha...

    ReplyDelete
  5. Dapat kami ang magsabi sayo ng konting tiis na lang kasi ikaw ang nag-e-exercise. Hehehe.

    ReplyDelete
    Replies
    1. Sige, sabihan nyo na ko, I need all the motivations I can get hehe

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    2. Oh, konting tiis lang apo :) hahaha. Go, kaya mo yan. Desidido ka talaga jan sa work-out mo ah.

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    3. oo naman, I need it as prescribed hehe

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  6. i should do this to get my fat tummy... hahay pero wala akong motivations eh.. parang ang tamad ko.. hahaha... but i need to do this soon.. para di magkadiabetes..

    ReplyDelete
    Replies
    1. Mag start ka na... the sooner the better!

      Delete
  7. flat tummy lang ang hanap ko kahit di na abs. haha sana di ko makalimutang gawin to.

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  8. Suggestion ko ha yung pang-10 na post mo na model naliligo sa ulan na nakaharap para makita namin ang ab, este pandesal ay anuveh sige sexy tummy hehehe hmmm...

    ReplyDelete
    Replies
    1. haha sexy tummy ba? di ko yata kaya hehe

      Delete
  9. buti na lang hindi ko pa kailangan ngayon ang mga ganitong bagay huling tingin ko sa aking mahiwagang tiyan na uhaw sa kung anu-anong pwedeng kainin ay flat pa naman. ang goal ko ngayon mag ka abs pero dahil sabi mo nga tag-ulan ngayon saka na muna!

    ReplyDelete
    Replies
    1. Ingat-ingat lang sa pagkain at baka ang flat ay lomobo haha... hindi, enjoy the food, kailangan kumain ang mga estudyanteng kagaya mo! Saka na yang abs na yan!

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    2. sige saka ko na proproblemahin! Tara food trip! haha

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    3. Haha, papanoorin na lang kita... Tubig lang sko haha

      Delete

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