tag:blogger.com,1999:blog-47449848159840685132024-02-19T05:19:20.848-08:00Fitness Station 1Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-4744984815984068513.post-84893119936558763462017-11-11T21:47:00.000-08:002017-11-11T21:47:02.445-08:00Simple Exercises That Will Transform Your Body In 4 Weeks<div style="background: rgb(255, 255, 255); border: 0px; color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px; line-height: 30px; outline: 0px; padding: 0px 0px 20px; position: relative; vertical-align: middle;">
A new year is upon us, which means for many folks it's also time for a new fitness regime. Unfortunately, these new routines don't usually last very long for most people. Between the time commitment and the actual effort to work out, it's easy to get discouraged.</div>
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Keeping that in mind, we've put together a list of some simple exercises that can help you transform your body in just ten minutes a day over four months. Now, all you have to do is stick to it.</div>
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1. Plank</h2>
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The plank is one of the most fundamental exercises to do regularly as it helps tighten and strengthen your core, leading to increased overall strength and stability. Perform the exercise as shown above, propping yourself up on your forearms and feet and keeping your back perfectly straight. Keep your core tight and hold for intervals between 10 seconds and a full minute, depending on your fitness.</div>
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2. Push-Ups</h2>
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<span style="color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px;">This is the granddaddy of upper-body strength training. The push-up has been around pretty much forever, and is a great way to build up your chest, shoulders, and triceps (plus your core). Start in a plank, then bring your body down, before pressing back up. Keep your body straight throughout.</span><br /><span style="color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px;"><br /></span><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #222222; font-family: pt_sansbold, arial, sans-serif; font-size: 22px; font-stretch: normal; font-weight: 400; line-height: normal; margin: 0px 0px 12px; outline: 0px; padding: 0px; position: relative; vertical-align: middle;">
3. "Bird Dog"</h2>
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<span style="color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px;">This yoga-inspired exercise is perfect for toning your thighs and glutes. Start on all fours as seen in the photo, then extend one leg and the opposite arm straight out in front of you. Repeat on the other side.</span><br /><span style="color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px;"><br /></span><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #222222; font-family: pt_sansbold, arial, sans-serif; font-size: 22px; font-stretch: normal; font-weight: 400; line-height: normal; margin: 0px 0px 12px; outline: 0px; padding: 0px; position: relative; vertical-align: middle;">
4. Squats</h2>
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<span style="font-family: pt_sansregular, arial, sans-serif; font-size: 18px; text-align: left;">Just as push-ups are the essential upper body exercise, squats are the ultimate lower body move. Place your feet shoulder-width apart and then start squatting down/back as if you were going to sit in an imaginary chair. Keep your back straight, and extend your arms outwards for balance if needed. Then, slowly raise yourself back up.</span></div>
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5. Ab Crunches</h2>
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<span style="color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px;">Lie flat on your back, raise one leg and bend at the knee, then touch your hand to your knee. Repeat on the other side.</span><br /><span style="color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px;"><br /></span><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #222222; font-family: pt_sansbold, arial, sans-serif; font-size: 22px; font-stretch: normal; font-weight: 400; line-height: normal; margin: 0px 0px 12px; outline: 0px; padding: 0px; position: relative; vertical-align: middle;">
6. Downward-Facing Dog Ab Crunch</h2>
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<span style="color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px;">First get into a triangular position with your body, keeping your back and your legs in straight lines to create a "V." Then, raise one leg to the air as seen in the photo, then slowly bring it in towards your chest. Try to touch your nose to your kneecap. Return to the starting position and repeat with the opposite leg.</span><br /><span style="color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px;"><br /></span><h2 style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #222222; font-family: pt_sansbold, arial, sans-serif; font-size: 22px; font-stretch: normal; font-weight: 400; line-height: normal; margin: 0px 0px 12px; outline: 0px; padding: 0px; position: relative; vertical-align: middle;">
7. Oblique Twist</h2>
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The Four-Week Plan:</h2>
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<strong style="background: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">Week 1:</strong></div>
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Do the following for six days:</div>
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<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">2 minutes plank</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">1 minute push-ups</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">1 minute bird dog</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">1 minute ab crunch</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">1 minute down-dog crunch</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">1 minute oblique twist</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">2 minutes plank</li>
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Rest for 10 seconds between the exercises.</div>
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<strong style="background: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">Week 2:</strong></div>
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Alternate the following sets for six days.</div>
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<strong style="background: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">Set 1:</strong></div>
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<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">3 minutes plank</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">3 minutes ab crunch</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">3 minutes bird dog</li>
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Take 15-second breaks between the exercises.</div>
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<strong style="background: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">Set 2:</strong></div>
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<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">3 minutes oblique twist</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">3 minutes push-ups</li>
<li style="background: transparent; border: 0px; color: black; margin: 0px 0px 2px; outline: 0px; padding: 0px; vertical-align: middle;">3 minutes down-dog crunch</li>
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Take 15-second breaks between the exercises.</div>
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<strong style="background: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">Week 3:</strong> Repeat Week 1 exercises.</div>
<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 0px; color: #222222; font-family: pt_sansregular, arial, sans-serif; font-size: 18px; line-height: 30px; outline: 0px; padding: 0px 0px 20px; position: relative; vertical-align: middle;">
<strong style="background: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: top;">Week 4:</strong> Repeat Week 2 sets.</div>
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Source: <a href="https://www.wimp.com/these-7-simple-exercises-will-transform-your-body-in-just-4-weeks/" style="color: #7d181e; text-decoration-line: none;" target="_blank">wimp.com</a></div>
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Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.com0tag:blogger.com,1999:blog-4744984815984068513.post-66049065224199250352017-11-11T21:27:00.002-08:002017-11-11T21:27:34.595-08:004 Minutes Fat Burning Exercises<iframe src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fjordanyeohfitness%2Fvideos%2F1858550387502600%2F&show_text=0&width=560" width="560" height="315" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowTransparency="true" allowFullScreen="true"></iframe>Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.com0tag:blogger.com,1999:blog-4744984815984068513.post-50405744750579685652017-07-23T13:56:00.001-07:002017-07-23T13:56:38.195-07:0020 Best Home Cardio<iframe src="https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fjordanyeohfitness%2Fvideos%2F1702845899739717%2F&show_text=0&width=400" width="400" height="400" style="border:none;overflow:hidden" scrolling="no" frameborder="0" allowTransparency="true" allowFullScreen="true"></iframe>
No need to join gym membership, no need to buy expensive workout equipment. All you need is descent space at home and allocate time for yourself to commit to this routine.Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.com0tag:blogger.com,1999:blog-4744984815984068513.post-7885851962706656812017-06-29T03:58:00.000-07:002017-06-29T03:58:02.254-07:00Build Body Core The Correct Way<div class="article-section__content" data-dmc="introduction" itemprop="description" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Are
you tired of endless crunches, leg lifts and side bends? That's a good
thing! Those exercises are far more likely to cause back pain than carve
a solid core.</span></div>
<div class="article-section__content" data-dmc="introduction" itemprop="description" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">
</span></div>
<div class="article-section__content" data-dmc="introduction" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Finishing
your workout with four to five sets of traditional ab exercises, often
termed "isolated movements," used to be considered good core training.
In reality, though, your body doesn't work in isolation.</span></div>
<div class="article-section__content" data-dmc="introduction" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">
</span></div>
<div class="article-section__content" data-dmc="introduction" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Instead,
think of your body as a single chain. Movement is created through the
coordination of multiple muscle groups. So when you train your core,
focus on integrated movements, not on trying to isolate a particular
muscle or muscle group.</span></div>
<div class="article-section__content" data-dmc="introduction" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">
</span></div>
<div class="article-section__content" data-dmc="introduction" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Another
issue with performing a high volume of crunches and sit-ups is that they
can leave you with bad posture, shortened hip flexors and lower back
pain. So here's what you need to know to better sculpt your midsection.</span></div>
<div class="article-section__content" data-dmc="introduction" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAGKP26RgePl4XuOg5fUV9tU75JUjK1HaNWJQFfg6zzsI3zALdsIU1GXazdsnzFatVhSbPvztyhZEzLE_Ssf9hS4UlX9MDiBJwtTn2ojP-MuLjTeDwcf_FplaPE1ODLPRU9xYvim_wn-lH/s1600/woman-abs-workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAGKP26RgePl4XuOg5fUV9tU75JUjK1HaNWJQFfg6zzsI3zALdsIU1GXazdsnzFatVhSbPvztyhZEzLE_Ssf9hS4UlX9MDiBJwtTn2ojP-MuLjTeDwcf_FplaPE1ODLPRU9xYvim_wn-lH/s640/woman-abs-workout.jpg" width="640" /></a></div>
<div class="article-section__content" data-dmc="introduction" style="text-align: justify;">
<br /></div>
<h2 class="header" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span data-dmc="section-headline">What Is the Core?</span></span></span></h2>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Before you can understand what's meant by integrated movements, you must first know the definition of core.</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">"The core really
encompasses everything from your head to your toes, as every segment of
your body is intimately linked, both structurally and functionally,"
says Eric Cressey, certified strength and conditioning specialist and
co-founder of Cressey Performance in Hudson, Mass. </span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">While there are
many exercises that train the torso, the most effective (and the most
functional) are often similar to what you're already doing — squats,
deadlifts, lunges — but with asymmetrical loading and optimal trunk
positioning.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Your abs aren't
just your "six-pack muscles" (rectus abdominis). You have your
transverse abdominis (musculature below the rectus abdominis),
multifidus (deep lying stabilizer), and internal and external obliques
(muscles in your sides that aid in twisting and hip flexion).</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Stabilizing the
torso and engaging in movement is a collaboration among these muscles
and the antagonistic engagement of the entire posterior chain — the
lats, spinal erectors, glutes and hamstrings.</span></span></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<h2 class="header" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;"><span data-dmc="section-headline">Build Functional Core Strength</span></span></span></h2>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">Joe Dowdell,
certified strength and conditioning specialist and founder of Peak
Performance in New York City, says true core training is about selecting
appropriate core exercises. That means those that will challenge your
abilities while safely and effectively progressing you toward your goal.</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">"The ultimate
goal is to develop a core that is both strong and stable and will allow
us to be able to either resist and/or transfer significant amounts of
force in any given movement pattern," he says.</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">
</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">One example of a
highly effective core exercise is the cable chop/lift sequence. From a
kneeling split squat, set up perpendicular to the high or low attachment
on a cable machine. From this position, rotate your locked arms across
your body in various patterns — diagonal up, straight across or diagonal
down — while keeping your torso fixed and braced.</span></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><b>Incorporate Compound Movements</b></span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;"><b> </b> </span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Compound
movements and variations of many conventional upper and lower body
exercises can develop high levels of torso strength, stability and
balance. When you change the loading, base of support or plane of
movement, you're required to stabilize or resist movement for the
duration of the exercise.</span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">
</span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">When performing
exercises such as squats and deadlifts, you often hear the term
"braced." It essentially mean tensing and contracting the core as if you
were bracing for a punch. It's a skill that can be developed, and it'll
keep your spine safe and allow you to build and transfer power.</span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">
</span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Conventional core
training has given way to a more intelligent, integrated program
design. When you better understand the function of the core and how the
body works, you'll be able to structure your workouts to eliminate
weaknesses and improve your lifts or your performance. </span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">
</span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">The introduction
of integrated core movements, unilateral upper and lower body variations
and static postures will help re-enforce bracing and improve your torso
stability under load.</span></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<br /></div>
<div class="article-section__content" data-dmc="section" style="text-align: justify;">
<span style="font-family: Verdana,sans-serif;">Source: <a href="http://www.livestrong.com/" target="_blank">Live Strong</a> </span></div>
Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.com0tag:blogger.com,1999:blog-4744984815984068513.post-47690757483853713762017-06-29T03:33:00.001-07:002017-06-29T03:33:12.351-07:00Gal Gadot Trained To Be Wonder Woman<div class="content-body" data-reactid=".gqxezy3v6k.0.0.4.0.0.0.1.0.2.$0" style="text-align: justify;">
<div class="content-body__paragraph" data-reactid=".gqxezy3v6k.0.0.4.0.0.0.1.0.2.$0.$0">
<span style="font-family: Verdana,sans-serif;">Much to the delight of women everywhere, <em>Wonder Woman </em> has been a box office hit the world over. The film's success means that the core messages of feminism have been delivered to the masses. </span></div>
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<span style="font-family: Verdana,sans-serif;">The breakout star? None other than <em>Wonder Woman</em> herself, Gal Gadot, and her <em>very sizeable</em> biceps.</span></div>
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<span style="font-family: Verdana,sans-serif;">Getting
in shape for the role couldn’t have been easy for Gadot who had to
train like an athlete for the part. Here, we look at the method behind
the actress’ physique.</span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2U5j1I8jnRop38zaLBpl35qHuaPTqvW9R_kFG83n1BGJtHqFSUVfYtA9tQQPRyKE4yHhvFbvEtR92Tkwp-j7gRr8DaBXROr7eCvber3HFBRwXmR0s5hwX44bH3XF-koR5javoKpYauniv/s1600/gal-gadot-wonder-woman.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="516" data-original-width="885" height="372" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2U5j1I8jnRop38zaLBpl35qHuaPTqvW9R_kFG83n1BGJtHqFSUVfYtA9tQQPRyKE4yHhvFbvEtR92Tkwp-j7gRr8DaBXROr7eCvber3HFBRwXmR0s5hwX44bH3XF-koR5javoKpYauniv/s640/gal-gadot-wonder-woman.jpg" width="640" /></a></div>
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">It took six months of preparation</span></span></h2>
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<span style="font-family: Verdana,sans-serif;">A
body like that doesn’t happen overnight. To prepare for the film, Gadot
started an intensive health and fitness routine six months out from
filming.</span></div>
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<br /></div>
<div class="content-body__paragraph" data-reactid=".gqxezy3v6k.0.0.4.0.0.0.1.0.2.$3.$1">
<span style="font-family: Verdana,sans-serif;">Prior
to training, the actress was built more like a beanstalk than a
fearless warrior. Despite having Hollywood’s finest trainers and
nutritionists at her disposal, Gadot’s transformation still took six
months of hard work.</span></div>
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">She worked out for six hours a day</span></span></h2>
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<span style="font-family: Verdana,sans-serif;">Gadot hit the gym for <em>six</em> hours over a six month period. (<em>Meanwhile, we’re over here trying to get through six hours of work without eating a doughnut…</em>) “I did two hours gym work, two hours fight choreography, and two hours horseback riding. Which is super hard,” she said on <a href="http://www.health.com/celebrities/gal-gadot-wonder-woman" rel="nofollow" target="_blank"><em>Live with Kelly and Ryan</em></a></span>.</div>
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<span style="font-family: Verdana,sans-serif;">“When people used to tell me, ‘Yeah I do sports I ride horses,’ I was
like, ‘That’s not sport. The horse does everything.’ No! No! You’d be
surprised—it’s sooo painful.”</span> </div>
</div>
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<span style="font-family: Verdana,sans-serif;">Initially, this routine would have been quite taxing for Gadot who isn’t
usually much of a gym junkie. “In my ordinary life when I don't work, I
like to paddle board and do TRX,” she told <a href="http://www.harpersbazaar.com/beauty/makeup/interviews/a11526/gal-gadot-beauty-interview/" rel="nofollow" target="_blank"><em>Harper’s BAZAAR </em></a>.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQtNvlgduUQoU4TTB2Ov_aaSSF_fHAkQNmmDesWLvSqtqQkMrMyFGS8a9JVPsfV6XwQtaJWp3YxL6SUwG6BCxBXbv3vCl2hs13kA9edAMdi1Xh7dcLeg0MMpuHGoZTS3X6rfhYJhp83TRM/s1600/Gal-Gadot-Wonder-Woman-Training.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="486" data-original-width="865" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQtNvlgduUQoU4TTB2Ov_aaSSF_fHAkQNmmDesWLvSqtqQkMrMyFGS8a9JVPsfV6XwQtaJWp3YxL6SUwG6BCxBXbv3vCl2hs13kA9edAMdi1Xh7dcLeg0MMpuHGoZTS3X6rfhYJhp83TRM/s640/Gal-Gadot-Wonder-Woman-Training.jpeg" width="640" /></a></div>
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<span style="font-family: Verdana,sans-serif;"><span style="font-size: small;">She balanced each meal with half protein half greens</span></span></h2>
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<span style="font-family: Verdana,sans-serif;">By
the sounds of things, Gadot’s diet isn’t rocket science. Instead, she
focused on whole foods. The actress’ trainer, Hayley Bradley told <a href="http://www.instyle.com/news/editor-tested-gal-gadot-wonder-woman-workout-routine" rel="nofollow" target="_blank"><em>InStyle</em></a>, “Poor nutrition and inadequate sleep reduce the effectiveness of training by 20 to 30 percent.”</span></div>
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<span style="font-family: Verdana,sans-serif;">To follow the <em>Wonder Woman</em>
routine, Bradley says: “Balance each meal with equal amounts of protein
and greens, and to be wary of seemingly healthy choices like green
juice, which can be highly caloric thanks to the large amounts of
natural sugars in some fruits and veggies.”</span></div>
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<span style="font-size: small;"><span style="font-family: Verdana,sans-serif;">She didn’t restrict herself too much</span></span></h2>
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<span style="font-family: Verdana,sans-serif;">Gadot is an unapologetic foodie so she doesn’t like to restrict herself <em>too</em>
much. “I love to experience food, but at the same time I look at food
as fuel and I want to give the best to my body,” she told <em>BAZAAR</em>.
“So of course I have my bad things that I eat like burgers or ice cream
with chocolate. I don't restrict myself, I can eat everything.”</span></div>
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<span style="font-family: Verdana,sans-serif;">“It's
all a matter of measurements and quantity of the food; just enjoy your
food and don't eat while you drive and don't eat when you talk on the
phone,” Gadot continued. “Just give the food the respect and give
yourself the respect to enjoy it.”</span></div>
</div>
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<span style="font-family: Verdana,sans-serif;">Source: <a href="http://www.elle.com.au/" target="_blank">Elle Australia</a></span></div>
</div>
Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.com0tag:blogger.com,1999:blog-4744984815984068513.post-53748719984986391502017-06-28T05:10:00.002-07:002017-06-28T05:11:04.048-07:00Biceps Workout Video<iframe allowfullscreen="" frameborder="0" height="480" src="https://www.youtube.com/embed/F_clJTFCWZU" width="854"></iframe>Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.com0tag:blogger.com,1999:blog-4744984815984068513.post-80793230437935539042017-06-28T05:04:00.002-07:002017-06-29T03:35:17.009-07:00Eat Like The Rock<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5UK3TbN3L3Ld5yy_AFlUoJJSf5qK0oPxRkZOMCg9PJfZxzH1suUoLrdRpQSKzw6a4faGQvKTPBL4jBJ1nvGVQWbPYbb25CGsd6SPbX-dJMx2TsNxfGQ8pUylFRXK-N-OfN_fPOFHmE4rJ/s1600/the-rock-eats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="514" data-original-width="560" height="586" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5UK3TbN3L3Ld5yy_AFlUoJJSf5qK0oPxRkZOMCg9PJfZxzH1suUoLrdRpQSKzw6a4faGQvKTPBL4jBJ1nvGVQWbPYbb25CGsd6SPbX-dJMx2TsNxfGQ8pUylFRXK-N-OfN_fPOFHmE4rJ/s640/the-rock-eats.jpg" width="640" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><span class="emphasized-text">Dwayne Johnson is</span> the highest-paid actor in the world. He’s also one of the most shredded.</span></div>
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<span style="font-family: "verdana" , sans-serif;">
</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">The Rock may not have much time to sleep between shooting major movies like <i>Jumanji: Welcome to the Jungle</i>, <i>Baywatch</i>, and <i>Rampage</i>, not to mention his TV work (the HBO series <i>Ballers</i>) and YouTube videos (via his Seven Bucks Productions digital channel). He also, y'know, works out a ton.</span></div>
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<span style="font-family: "verdana" , sans-serif;">
</span></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">But no matter how busy he is, Johnson certainly makes time to eat. (He also really loves his cheat meals—including one with French toast and apple pie.)</span></div>
<div style="text-align: justify;">
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<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">Johnson fuels his gains and makes sure he has the size he needs for his
film roles by sometimes eating up to 5,000 calories per day. That can
change depending on the movie role, but, either way, Johnson is all
about eating right and getting the right amount of protein.</span></div>
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<br /></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;">Johnson shared one of his favorite meals with his fans on social media,
preparing to get a day off for the first time in “weeks.” The superstar
actor chowed down on “spinach salad, baked potato, and a big sexy hunk
of dead cow.”</span></div>
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<br /></div>
<div style="text-align: justify;">
<span style="font-family: "verdana" , sans-serif;"><b><i>Muscle & Fitness</i></b> broke down Johnson’s diet, which sometimes can consist of up to seven meals per day, including portions of steak, cod, chicken, salmon, rice, vegetables, and potatoes.</span></div>
<div style="text-align: justify;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Zb1sh4zii9b2nBCV8vvMxWeOypKyynkFoU-S7dHsPZjXu1P1AkssvQXfmb8BvTPEacLqVQ84cHkA6r7bi-7b4QHlTFrEjZEAOa-IBiu7JFi7pWLQUfr854vdATX8oXXCRDpPFXGIVTqa/s1600/the-rock-grilled-chicken-dry-herb-rub.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1200" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_Zb1sh4zii9b2nBCV8vvMxWeOypKyynkFoU-S7dHsPZjXu1P1AkssvQXfmb8BvTPEacLqVQ84cHkA6r7bi-7b4QHlTFrEjZEAOa-IBiu7JFi7pWLQUfr854vdATX8oXXCRDpPFXGIVTqa/s640/the-rock-grilled-chicken-dry-herb-rub.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grilled chicken with dry herb rub</td></tr>
</tbody></table>
<div style="text-align: justify;">
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCTRRZRvlSxr3hm23UH4DbBUj402KRHwMwI3aHXtzDB-_d2efIMzAVZpPCFX8eZ-1uNFjJQd3wppEAbh0kp-0FqozyHU0BHLJX-9MwGrOXDVmOgibMU-JoVitVwcaHjvbF-6nLRSbYZSSD/s1600/grilled-skirt-steak.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1200" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCTRRZRvlSxr3hm23UH4DbBUj402KRHwMwI3aHXtzDB-_d2efIMzAVZpPCFX8eZ-1uNFjJQd3wppEAbh0kp-0FqozyHU0BHLJX-9MwGrOXDVmOgibMU-JoVitVwcaHjvbF-6nLRSbYZSSD/s640/grilled-skirt-steak.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grilled skirt steak with pepper slaw</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghexWIEAtkrC2Yy1Sywls45hfbvtEA92p6oxJdjr9Aw00FPEzD5kyhCo4Qh2MuDBlnWW1nSwLlJA-iqMaVy1BRn2zTzoRRPiBNNa9YUEm3PSF_7BV3mMBmeWGcSqcC8XG5znEZwWGTgoA8/s1600/salmon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="901" data-original-width="1040" height="552" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghexWIEAtkrC2Yy1Sywls45hfbvtEA92p6oxJdjr9Aw00FPEzD5kyhCo4Qh2MuDBlnWW1nSwLlJA-iqMaVy1BRn2zTzoRRPiBNNa9YUEm3PSF_7BV3mMBmeWGcSqcC8XG5znEZwWGTgoA8/s640/salmon.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Glazed salmon with stir fried vegetables</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8DWiSdFpi0R7Hqc7KFO0u5JddtyIGNcxwUc2mza1fIlZ9xVmxrClMS58S924VnSgq_3Fq-Sbg2NKYyDAmrIk7O2KDfvO0XfhKlB1NhuXTvf_MImFq1Mblz57WYhU7kTNQ8YX9meyR6ypr/s1600/honey-grilled-lemon-chicken.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1200" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8DWiSdFpi0R7Hqc7KFO0u5JddtyIGNcxwUc2mza1fIlZ9xVmxrClMS58S924VnSgq_3Fq-Sbg2NKYyDAmrIk7O2KDfvO0XfhKlB1NhuXTvf_MImFq1Mblz57WYhU7kTNQ8YX9meyR6ypr/s640/honey-grilled-lemon-chicken.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grilled honey and lemon chicken</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmEfHezfRYHKXieEK3HRYxf352tLWt9YjDAv3BioiBd7VvBQ-vF8acvGdxV2Ea-fWoMf8EidCEvk2uI16O4kpQOTW2AWqJJgErcY3EI6LXC90J2iSw8W6EqN1t9AE7nZBs8iUBQcYa2_UZ/s1600/the-rock-foil-packet-lemon-herb-cod.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1200" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmEfHezfRYHKXieEK3HRYxf352tLWt9YjDAv3BioiBd7VvBQ-vF8acvGdxV2Ea-fWoMf8EidCEvk2uI16O4kpQOTW2AWqJJgErcY3EI6LXC90J2iSw8W6EqN1t9AE7nZBs8iUBQcYa2_UZ/s640/the-rock-foil-packet-lemon-herb-cod.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foil packet lemon and herb cod</td></tr>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7dp25nlVQi0DbRbL_uBjLCIGhDRHiw7w2QR6uptGXTGOw_44RIU2bbvPex3JmxFPVxqR8G-tIR3z_MY3HrDtnA3bhYx7oPvIvyYUM7AeCxw4eRyPsEeYoRxbVeOxvk-xo24qONvTrzyQM/s1600/the-rock-chimichurri-steak.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1200" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7dp25nlVQi0DbRbL_uBjLCIGhDRHiw7w2QR6uptGXTGOw_44RIU2bbvPex3JmxFPVxqR8G-tIR3z_MY3HrDtnA3bhYx7oPvIvyYUM7AeCxw4eRyPsEeYoRxbVeOxvk-xo24qONvTrzyQM/s640/the-rock-chimichurri-steak.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Flank steak with chimichurri sauce</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkHO_2l2v3EvNhKdQbstQhSSOh-_vHA3P8j5tKetLlvSg15NhkVfBwj0MJnuheDpOa29GGtvSOIrtAIYJ8K3uc39WwKb4NcmolKcxqvbCHa3_qAa_y2EMAIq5LgMfI82ndupUyX96SGYSC/s1600/grilled-butterfly-leg-lamb-the-rock.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1200" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkHO_2l2v3EvNhKdQbstQhSSOh-_vHA3P8j5tKetLlvSg15NhkVfBwj0MJnuheDpOa29GGtvSOIrtAIYJ8K3uc39WwKb4NcmolKcxqvbCHa3_qAa_y2EMAIq5LgMfI82ndupUyX96SGYSC/s640/grilled-butterfly-leg-lamb-the-rock.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Grilled butterfly leg of lamb</td></tr>
</tbody></table>
<br />
Source: <a href="http://www.mensfitness.com/nutrition/what-to-eat/sexing-names-healthy-foods-makes-people-more-likely-eat-them" target="_blank">Men's Fitness</a>Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.com0tag:blogger.com,1999:blog-4744984815984068513.post-11294890090419903242017-06-27T02:16:00.001-07:002017-06-27T02:16:41.834-07:005 Ways To Work On Your Abs<span class="emphasized-text">It's time to</span> push your abs to
exhaustion—and fight the flab—with new ab exercises that are anything
but routine. And it's not just a six-pack you'll get: Maintain strong
abs, and you’ll help prevent back pain, boost your agility, and increase
your flexibility, says Tom Holland, exercise physiologist and author of
<em>Beat The Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag</em>.<br />
But no matter how tough these exercises get, always remember the golden rule of ab workouts:
quality over quantity. If you're still cranking out 2,000 fast-paced
crunches a day, you're wasting your time (and maybe even hurting your
back). Instead of ripping through the motions, slow down and focus on
getting the most out of each rep, Holland says. With slow, concentrated
effort, you'll be building up to 30-second sets of quality moves—and
admiring those washboard abs you've always wanted—in no time.<br />
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</div>
</div>
<h2>
1. SPIDERMAN PLANK CRUNCH</h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsTZ9o_DVGzxlSSqzJc_BawjHDclnQCacjjHw5xowtn1S16k4_hODRv7JM1udCs7ckB1YW911JJFF-RLLJA82XfcX9agBelUD8WXx-NZuB8EDz60YAnMGSIjVuREaCS2W8UexCjUwN43G0/s1600/spiderman-plank-crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1028" data-original-width="1188" height="552" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsTZ9o_DVGzxlSSqzJc_BawjHDclnQCacjjHw5xowtn1S16k4_hODRv7JM1udCs7ckB1YW911JJFF-RLLJA82XfcX9agBelUD8WXx-NZuB8EDz60YAnMGSIjVuREaCS2W8UexCjUwN43G0/s640/spiderman-plank-crunch.jpg" width="640" /></a></div>
<h2>
</h2>
<ul>
<li>Start in a traditional plank position with your forearms on the ground and your body perfectly straight.</li>
<li>Bring your right knee forward towards your right elbow, then return to the plank position.</li>
<li>Repeat by bringing your left knee toward your left elbow.</li>
<li>That’s one rep. Alternate sides for a total of 10 complete reps.</li>
</ul>
<em>Holland says: </em>“The plank is pretty much one of the only
exercises where you’re getting your entire core. You’re working the
front and back of your abdominal area at the same time without any
equipment. You’re getting your rectus abdominis, your obliques, and your
lower back. It’s so simple and effective that you can do it anywhere.”<br />
<br />
<h2>
2. CABLE ROTATION</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDwMHd9emOHFF3qEEdI4n9cgNJKYtY4cSP7Q4Vuo7xJBzVRR_XciQMWjRLd5WUE_6sJMOW5PE42UC-6KA_XyeoIJq4yyIpsen5_vtvIZkcuXwtmiIfO5LX9_Ay2XaI72-AhnM98A6K5E56/s1600/cable-rotation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1028" data-original-width="1188" height="552" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDwMHd9emOHFF3qEEdI4n9cgNJKYtY4cSP7Q4Vuo7xJBzVRR_XciQMWjRLd5WUE_6sJMOW5PE42UC-6KA_XyeoIJq4yyIpsen5_vtvIZkcuXwtmiIfO5LX9_Ay2XaI72-AhnM98A6K5E56/s640/cable-rotation.jpg" width="640" /></a></div>
<h2>
</h2>
<ul>
<li>Stand holding a cable with both hands out in front of you at just under shoulder height.</li>
<li>Keeping your arms fixed and straight and your abs engaged, rotate
your upper body to the left, then back to center, and then to the right,
and then back to center.</li>
<li>That’s one rep Alternate sides for one set of 10 complete reps.</li>
</ul>
<em>Holland says: </em>“This move really targets the obliques
and is sports-specific, so it’s great for golfers, tennis players,
baseball players, and people who do racquet sports. Make your exercise
as close to the movement that you’re going to do in your sport and
you’ll get the biggest gain.”<br />
<h2>
3. BICYCLE CRUNCH</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEG0mjvq484zVfuT5a-S_BMkfgTrBRhAv2G_2Md1USvYTL8Y_7_9QiYs2QZgFHwR0KH92zZEnh9BD6fFTkJyKAa_AEQTwrrCEi7LOQrplDFpswPXU8y4oWfvWX7Jen2LkM_GaJyYq728JJ/s1600/bicycle-crunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1028" data-original-width="1188" height="552" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEG0mjvq484zVfuT5a-S_BMkfgTrBRhAv2G_2Md1USvYTL8Y_7_9QiYs2QZgFHwR0KH92zZEnh9BD6fFTkJyKAa_AEQTwrrCEi7LOQrplDFpswPXU8y4oWfvWX7Jen2LkM_GaJyYq728JJ/s640/bicycle-crunch.jpg" width="640" /></a></div>
<h2>
</h2>
<ul>
<li>Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees.</li>
<li>Alternate sides by bringing your right elbow towards your left knee
then your left elbow towards your right knee, building up to 60 seconds.</li>
<li>Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.</li>
</ul>
<em>Holland says: </em>"With this movement, you’re targeting all
three key areas at the same time. It combines a regular crunch, the
side-to-side motion that targets the obliques, and the reverse crunch
that hits the lower abs."<br />
<h2>
4. CROSS CRUNCH</h2>
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<ul>
<li>Lie on your back with arms and legs diagonally out so that your body forms an "X."</li>
<li>Keeping arms and legs straight, bring your right hand towards your
left foot, then your left hand towards your right foot, lifting your
head, neck, and shoulders off the ground.</li>
<li>That’s one rep. Aim for one complete set of 10 reps.</li>
</ul>
<em>Holland says:</em><em> </em>“It’s a simple exercise, and
you’re safe and supported on the ground. With the legs coming off the
floor, you’re getting your lower abs. And because you’re coming at an
angle, you’re hitting your obliques and your rectus abdominis, too.”<br />
<br />
<h2>
5. SWISS-BALL ROLLOUT</h2>
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<ul>
<li>Kneel on a mat with your hands on a Swiss stability ball.</li>
<li>Keeping your back straight and your abs engaged, roll the ball as
far away from you can, then slowly roll back to starting position.</li>
<li>Aim for two sets of 10 rollouts.</li>
</ul>
<em>Holland says: </em>“This move is like the ab wheel, but it’s
much safer and easier on the lower back. It targets your rectus
abdominis because you’re staying in one plane. If you want to add
another element, rolling out at a 45-degree angle to the left and right
challenges the obliques.”<br />
<br />
Source: <a href="http://www.mensfitness.com/training/build-muscle/5-exercises-to-work-your-abs-to-exhaustion" target="_blank">Men's Fitness </a><br />
Cheng Tanhttp://www.blogger.com/profile/05767963634563527666noreply@blogger.com0