Saturday, August 11, 2012

ABDOMINAL EXERCISE: 8 & 9 of 10


Malapit ng matapos ang nakakapagod na series na to. Isa na lang at matutunghayan nyo na ang pinagpaguran nating lahat (lol). Pero bago yon, gawin muna ang mga sumusunod na ehersisyo. Enjoy and loosen up!


# 8
Abdominal Exercise: Jack Knives
Primary Muscle: Lower and Upper Abs
Secondary Muscles: Obliques - Hip Flexors
Equipment Needed: Flat Bench
Mechanics Type: Isolation

Proper Exercise Technique:

Sit across a flat bench with your upperbody leaning back and your legs fully extended out in front of you. Place your hands on the front of the bench to secure your body in place. With your lower back rounded, bring your upper body forward and simultaneously curl your legs in until your knees are touching your chest. Squeeze your abs in this position and then return back to the starting position. Make sure to keep your lower back rounded as you perform your reps rather than arched. It is also very important to keep the tension on your abs throughout the entire exercise by not allowing yourself to rest at any point and by utilizing a complete range of motion.
Jack Knives Exercise - Start Position

Jack Knives Exercise - Finish Position

# 9
Abdominal Exercise: One Dumbbell Side Bend
Primary Muscle: Obliques
Secondary Muscles: Front Abs
Equipment Needed: Dumbbell
Mechanics Type: Isolation
Proper Exercise Technique:

- Standing upright, hold a dumbbell in your right hand at your side
- Place the left hand behind your head (bicep next to ear)
- Simply bend directly sideways toward the side holding the dumbbell, return to starting position and repeat
- After completing all the reps for one side switch the dumbbell to the other hand
- Keep the back straight and the head up and don't lean forward
 
One Dumbbell Side Bend Exercise - Start Position

One Dumbbell Side Bend Exercise - Finish Position
 Focus & Discipline, the two key words in achieving your GOAL!

22 comments:

  1. Naks, susunod na ang inaabangan ng lahat, ang six-pack abs ni super mario...hehe! Congrats sa dotcom... ;)

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    Replies
    1. Salamat! (dedma sa six-pack abs..lol)

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  2. naks nakadotcom na siya. =D anyway..pakita mo abs mo sa amin after this ah?hihihi

    ReplyDelete
    Replies
    1. yup, naka dotcom na rin sa wakas haha (dedma uli sa abs) lol

      Delete
  3. oo nga dapat pakita ang abs ajajajaja

    ReplyDelete
  4. hahahaha, lahat nag-aabang na sa abs!! oo nga, asan na ba kasi?? congrats sa domain ;)

    ReplyDelete
    Replies
    1. thank u, naka domain na rin sa wakas hehe... wag nyo na abangan ang abs, shy ako hahaha

      Delete
  5. Yey, isa nalang. Isang linggo nalang kaming maghihintay? hehe, no pressure ha. Basta't maghihintay kami ng pandesal na mainit-init pa.

    Congrats din idol sa domain name mong "Unplog.com", pang-masa.. level up!

    ReplyDelete
  6. Ano naman to? tsk tsk. Off topic sa Unplog. HAHAHA! kakainis. haha!

    ReplyDelete
    Replies
    1. hahaha! Gawin mo na kasi! Soon to be employed! haha

      Delete

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