Lower Abs Exercise (fitness)

lows^man^lyrics

limesherbet

wahhhhh bagus bagus :clap:

lime suke compound exercises.... lagi bagus n results lagi cepat... machines kdg kdg la..sebab tanak kasi body adapt...so kdg kdg compound movements,kdg kdg isolated

lows^man^lyrics

Originally posted by limesherbet at 29-10-2006 10:25 AM
wahhhhh bagus bagus :clap:

lime suke compound exercises.... lagi bagus n results lagi cepat... machines kdg kdg la..sebab tanak kasi body adapt...so kdg kdg compound movements,kdg kdg isolated

hehe biasanya modelling je wat benda ni

limesherbet

Originally posted by lows^man^lyrics at 29-10-2006 10:29 AM

hehe biasanya modelling je wat benda ni

:hmm: :hmm:

lows^man^lyrics

Originally posted by limesherbet at 29-10-2006 10:40 AM


:hmm: :hmm:

hehe

perrrghhhh

so informative ....bravo!!

perrrghhhh

Well, what most people don't realize is that solid abs don't start in the gym, they start in the kitchen.
sit up aper sume byk2 tak berkesan gak kalau tak control makan
paling penting ..control makan ....followed by exercise or sexercise.
little but often ...lama2 ok la ..

and 6 packs tuh..memang susah giler la nak dapt...respek la sapa yang ada ...

fazamania

6 packs tu kene maintain exercise... makan mau jaga...

jojoba_beads

jap22...... exercise ball n torso track caner ek.. tak dapat gambaran... leh explain sket.. huh... :nyorok:

Originally posted by TipinTakTipu at 22-10-2006 02:07 PM
Hi guys..

My favourite topic.. sbb mmg sgt concern ttg flat 6 pack abs and I have those... huhu. Enjoy!

Dari pembacaan...

To determine the best ab exercises, researchers led by Peter Fran ...

lows^man^lyrics

Originally posted by perrrghhhh at 29-10-2006 06:57 PM
Well, what most people don't realize is that solid abs don't start in the gym, they start in the kitchen.
sit up aper sume byk2 tak berkesan gak kalau tak control makan
paling penting ..control m ...

:setuju:aku tengok orang kerja buruh kontrak badan pun tough apa..tangan berurat..gerun aku nengok..:nerd:
bukan senang nak 6packs woo..kena kerah keringat sampai titisan terakhir..tu member aku la cakap..:nerd:

fazamania

Originally posted by lows^man^lyrics at 6-11-2006 03:24 PM

:setuju:aku tengok orang kerja buruh kontrak badan pun tough apa..tangan berurat..gerun aku nengok..:nerd:
bukan senang nak 6packs woo..kena kerah keringat sampai titisan terakhir..tu member aku ...

kat kilang aku pon , budak operator semua badan tough .. kerani ada 1 petak jee..ekekke!!!

jojoba_beads

itu sudah pasti.. org keje kat opis ada 1 pack jer.. BONCHIT la tu namanyer... huhu.,.. tu yang takut tu.. huhu

huruhara

best baca..best..nk buat aaa..

jojoba_beads

tipin, caner nk buang lemak kat tepi pinggang ni.. oblique nyer muscle.. ?

chiKenliTeL

kasik up good tip ini~~

lows^man^lyrics

XTRA STRENGTH
Cure your biceps blunders with this month? heavy-duty dose of dumbbells. You?l bust out those sleeves in no time








[ Last edited by  lows^man^lyrics at 16-12-2006 08:43 AM ]

lows^man^lyrics

Seated Knee Up
When you've fried your abs and feel the need for a couple more sets, finish up with this six-pack-building crunch.

Start

Sit crosswise, glutes slightly off the bench, hands gripping it just outside your hips. Lean back and raise your legs off the floor, knees slightly bent, to start.


Execution

After leaning your torso forward while bringing knees toward the chest, exhale toward the top of the movement. Crunche your abs at the top, then slowly return to the start position.

lows^man^lyrics

Swiss-Ball Reverse Crunch
By using a Swiss Ball, you will target your lower abs better and get a ripped midsection

Start

Place a Swiss ball in front of a power rack or Smith machine. Lie on top of the ball, placing your feet on the floor. Grasp a secured barball behind your head for support and anchor your body. Lift your feet off the floor until they are even with your glutes.

Movement

Slowly raise your knees toward your chest till your hips reach a little more than a 90-degree angle. Contract your abs for a peak contraction, then slowly lower your knees to return to start.

lows^man^lyrics

Incline Dumbbell Curl
The right angle for building big biceps.

Beginning

Maintain a stable body position so neither your torso nor your upper arms move during any portion of the curling action.

# Lie faceup on an incline bench angled at about 45 degrees. Your back should be in full contact with the bench.

# Hold a dumbbell in each hand with a neutral grip (palms facing in), arms extended and hanging straight down to your sides.

Execution

#          Inhale and hold your breath as you curl the weights up to your shoulders by flexing at the elbows. Keep your upper arms stationary; don't allow them to swing forward.

# For full involvement of the biceps, slowly turn your wrists out as your forearms approach the level position. Your palms should face up and back at the top of the range of motion.

# Exhale and rotate your hands back to neutral as you return to the start position. Repeat for reps.

# For a greater peak contraction, hold the top position for a second or two while squeezing your biceps.

[ Last edited by  lows^man^lyrics at 16-12-2006 08:52 AM ]

lows^man^lyrics

Big Arms,

15-Degree Incline Curl

3 sets; 12, 10, 8 reps 1) START: Grasp a dumbbell in each hand, lie back on an adjustable bench set to a 15-degree incline and let your upper arms hang below the level of the bench. Keep the weights just up off the floor to begin.

2) MOVE: Curl both dumbbells simultaneously until you reach full contraction, then slowly lower the weights back toward the floor.

Power Rack Barbell Curl

2-3 sets; 5 reps apiece 1) START: Load up a barbell, placed across the stop bars on a power rack with at least 90% of your one-rep max. The bars should be set just below hip level.


2) MOVE: Keep your head up, lower back and abs tight and elbows pinned to your sides as you curl the bar toward your delts. Between each rep, rest the bar for 1-3 seconds on the supports to gather your strength.

[ Last edited by  lows^man^lyrics at 16-12-2006 09:00 AM ]