the reason i’m asking is because everytime i do a pushup my elbows crack and if i keep doing them it’ll make em worse so please do you know any besides pushups?

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get full abs workout routine      abs workout plan abs workout video   abs exercises Nothing looks more impressive than a well built physique with a six pack of sharply defined abdominal muscles in front of it. Remembering that abdominal definition is entirely dependent upon an awesome bodybuilding diet (as unless you strip enough body fat from your body to get down to 6% for males and 12% for women you will not be able to clearly see your abdominals), I will present below a routine that guarantees quick results in terms of hardening the abdominal wall. The routine below is composed of 7 abdominal exercises carefully chosen to hit both the upper and lower abdominals. You will note that it can be performed very easily in the comfort of your living room. You will also notice that no direct oblique work is present. The reason for this is the fact that in my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough indirect stimulation from basic exercises like Squats, Deadlifts, and Standing Presses, as well as Sit-ups, V-Ups, etc. 1. Lie flat with your back on the floor and your knees bent. Your legs should be secured under a piece of heavy furniture. (Note: I am assuming that you are doing this routine at home). 2. Place your hands crossed in front of your chest. 3. Flexing your abdominals, raise your torso until your torso is lifted about 30 degrees off the floor. Exhale as you perform this step. 4. Retaining tension on the abs, lower your torso to the beginning position as you inhale. Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and forth. Exercise #2: Lying Leg Raises Primary Target: Lower Abs Secondary Target: Upper Abs and Obliques 1. Lie flat with your back on the floor and your legs extended straight in front of you. 2. Place your hands at your sides by the floor for support. 3. Flexing your lower abdominals, raise your legs and exhale until they are perpendicular to the floor. 4. Retaining tension on the abs, lower your legs to the beginning position stopping just an inch off the floor as you inhale. Safety Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement. Exercise #3: Lying Leg Raise & Crunch Combo Primary Target: Upper and Lower Abs Secondary Target: Obliques 1. Lie flat with your back on the floor and your legs extended straight in front of you. 2. Place your hands at your sides by the floor for support. 3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor. 4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale. 5. Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well while breathing in. Safety Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth. Exercise #4: Knee-Ins Primary Target: Lower Abs Secondary Target: Upper Abs and Obliques 1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support. 2. Keeping your knees together, pull your knees in towards your chest as you exhale until you can go no further. 3. Keeping the tension on your lower ab muscles, return to the start position as you inhale and repeat the movement until you have completed your set.

abs workout routine     abs workout plan    abs workout video abs exercises Each exercise is to be done for 3 sets each of as many repetitions as you can perform in good form. Typically, I end up doing anywhere from 15-50 repetitions. I focus more these days on feeling the repetition and the burn than actual amount of repetitions. Remember that you get better results from performing 15 impeccable and well controlled repetitions than 50 sloppy ones. There are many ways to perform this routine. I like to do a superset of exercises 1 and 2, rest 30 seconds, superset 3 and 4, rest 30 seconds, superset 5 & 6, rest 30 seconds and perform exercise 7. After exercise 7, I rest 1 minute and start the sequence again two more times for a total of three sets. This is just the way that I like to do it. You may want to do it in the more traditional way of doing 3 sets for sit-ups (with no more than 60 seconds of rest in between sets) and after those three sets, move on to the next exercise, etc. It is really up to you. My personal goal is to be able, at the end of 12 weeks, to do the seven exercises in a big giant set all at once. Modifications For Absolute Beginners Note that this is an advanced abdominal routine. I would not recommend it to absolute beginners. Beginners would be better off just performing 1 set of each exercise with a minute of rest in between sets for 6 weeks. After 6 weeks, they can move up to 2 sets for each exercise resting a minute in between sets. After remaining at this new challenging level for 6 more weeks then they can move on to the advanced routine thereafter. When To Perform The Routine You can perform this abdominal routine at any time that is convenient for you. Even in the late afternoon as you watch the news. Ideally, I like to do abs followed by cardiovascular exercise first thing in the morning and weight training in the afternoon. That way I get to spike up my metabolism twice a day. If due to schedule conflicts I can only do one session on a particular day, then the order below is the way in which I do it all at once: * Abdominal Routine (Great warmup before the weight training session) * Weight Training * Cardiovascular Exercise Typically, however if I have a full day ahead of me, I rather just perform weights and cardio in the morning and then abs at night whenever I get home since the abdominal routine is easily done in the living room. In this manner, I do not have such a big exhausting session first thing in the morning and I still get two metabolic spikes. Abdominal Workout Frequency You may perform this routine a minimum of 3 days per week with the maximum being every day. However, keep in mind that you will not get to see your abs unless you are eating slightly less calories than your body burns. Remember that I am not talking about starvation here. I am referring to 5-6 small meals a day composed of roughly 40% carbs, 40% Protein and 20% Fats each as advised on my Bodybuilding Nutrition Basics article. People with higher metabolisms may need a bit more carbohydrates however. In addition, ensure that you are doing at least 3 days of cardiovascular exercise work. Workout Modifications If you cannot do an exercise due to lower back injuries, for instance, then feel free to substitute it for an exercise that does not bother your back. If on the other hand, if you have a healthy lower back and would like to add a bit of mass to your abs, I would just do this routine three times a week but use some resistance in the exercises. Instructions For Quickest Results Assuming that you are an advanced bodybuilder, the quickest results will come from performing this routine on a daily basis in conjunction with aerobic exercise first thing in the morning with weight training performed later in the afternoon. Conclusions I cannot overemphasize enough that if your bodybuilding diet is not dialed in neither will be your abs no matter how much cardio or exercise you do. So stick to your diet, weight train hard, and bomb those abs. Come Spring and Summer and I guarantee that if you have paid your dues you will have a better midsection than the one you have now.

Your body’s metabolism is described as the quantity of calories, or energy, that your body expends to function normally. There is a direct correlation between a high metabolism and having a lower amount of body fat. If your metabolism is high, it will become easier for you to lose weight.

Your body needs calories for everything it does, including for digesting the food you eat. It needs calories to build muscles, keep your heart pumping blood, and to make your kidneys, liver and other organs functioning properly. When your body uses more calories than you consume, you lose weight.

There are many ways to naturally increase your body’s metabolism. Healthy, active people naturally burn more calories. Proper nutrition coupled with working out regularly will raise your metabolism to the point where you really don’t have to worry gaining weight with every food you eat.

It takes more calories for your body to digest protein and many raw fruits and vegetables. When your body burns calories simply by digesting the foods you eat, you can increase your metabolism just by eating.

Exercise is the most important factor in increasing your metabolism. Your body’s muscles need more to function, and the more toned muscle you have, the more calories your body burns. Get involved in aerobic exercise such as walking, running, swimming, cycling, or aerobics for at least 30 to 60 minutes every day, especially in the morning hours. Increasing your aerobic activity will directly increase your body’s metabolic activity. Try to squeeze in an extra 15 to 30 minutes of aerobic exercise in the evening hours at least five days a week.

Add interval training to more of your aerobic workouts. Intervals are a fantastic tool to help increase your metabolism. Interval training adds a short 1 minute interval of aerobics for each 10 minutes of your normal exercise program.

Do not skip meals and make sure you always eat a healthy breakfast. Skipping breakfast sends your body a message that you are in starvation mode since you haven’t eaten in nearly 18 hours (if you count dinner the night before to lunch the following day). Because of this, your metabolism will begin to slow down as a protective measure.

Look for creative ways to get active. Choose the farthest parking spot in the parking lot at work or the store instead of searching for the spot nearest the door. Try using the stairs rather than an elevator or escalator. The harder you make your body work every day, the more you boost your body’s metabolism.

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Do you struggle to increase your vertical at all during your vertical jumping exercises? Do you know what you are doing wrong? The best place to start is with the basics.

Plyometrics, general jumping, and weight training are the best vertical jump training methods. Knowing the benefits of each is key to improving your vertical.

It is important to know everything you can about the strengths and weaknesses of each.

Plyometrics are dynamic vertical jumping exercises that are designed to work your muscles unlike any other vertical jump training method is able. Plyometrics exercises are surprisingly simple, yet effective. They require more repetition than amount of weight. Plyometrics are great for improving your reaction speed and how quickly your muscles can start into action. Plyometric training also improves how many muscle fibers you use to jump.

General jumping exercises are exercises that require you to jump, but do not fit into the category of plyometrics. They are usually focused evenly on repetitions and weight without favoring one or the other. An example is jumping in place and landing in a lunge. You get a workout that is not too hard or easy and requires a middle amount of repetitions.

Weight training is probably the most known exercise for increasing your vertical jump. Weight training is great because it can help you improve vertical height. Make sure you know that it does not improve how quickly you can jump, just how high you can get once you have jumped. That is what plyometrics are for. Weight training involves high weight with less repetition. A great example is squats, where you squat down and lift weights resting on your shoulder. Make sure that you do not just work on strength training because you will become too slow to actually jump.

This information will help you if you utilize it and work so you can reap all of the benefits. Design your workout to improve both parts of your vertical. If you do, then you will no longer have a problem with training the right way.

Train the right way with an even balance of jump height and speed. Use what you have learned to make sure you train and get the results you want. You will be very pleased.

To discover more on how to jump higher in basketball, read Blake Helton’s excellent articles on plymoterics to increase vertical jump.

There’s a lesson I wish I had learned a long time ago. It is that there are other ways to burn calories and lose weight besides aerobics. Because it seems that resistance training may be as important for burning off the fat.

Hmmmm. No wonder I was struggling with weight loss even though I spent hours on the stationary bike and treadmill. Yet for some reason my fat loss was more or less minimal to say the least. More of less limited to what you could say was “not so much”.

So if you are laboring under the assumption aerobics are best for fat burning too maybe a second look is called for. To find out just where resistance training fits into the big picture here.

Well from what I can tell aerobic exercises have always been associated with fat loss. The reason is not hard to see. Aerobics is relatively easy and not all that uncomfortable to do. I mean come on now. It’s not THAT tough compared to some things. Besides the theory is simple enough. Reach your fat burning zone. Stay there for 30-40 minutes duration. And you are done.

All the better you can watch TV, listen to your iPOD, even read the paper during your aerobics session.

Alternatively, we’d rather not think of the stress and strain resistance training involves. I mean it involves lifting weights repeatedly for a specific number of times. Ugh! All the math involved gives me a headache. No wonder we prefer to stay in our aerobics comfort zone.

But let’s do a reality check here and take a hard look at the list of relative benefits of cardio exercise versus strength training as defined. With an easily overlooked drawback thrown in too.

Here’s some fat burning pros and cons cardio offers you.

Your cardiovascular training routine burns more calories than weight training – but not significantly more.

There is less burning of calories after your workouts.

Plus you can’t ignore the serious stress you’re putting on your joints and the strain on your muscles unless of course you’re doing water aerobics.

Okay but what fat burning results does resistance training produce?

Actually, depending on the number of reps and how much weight you use, you can burn about the same number of calories as with an aerobic workout.

And get this. Post workout, your metabolic rate remains elevated by as much as 30% and will stay that way for as long as 36 hours. Meaning that as your muscles rebuild and repair you are still burning calories. Even while you sleep.

When you workout your core and ab muscles you have less chance of injury as you learn balance and co-ordination in such workouts.

There you go. Resistance training helps you lose fat and develop muscle tissue that burns more fat. So now that you know that, what’s your next step?

First this revelation is no reason to call the whole thing off. Your cardio routine that is. No, the reasonable thing to do is combine moderate weight training with low impact aerobics. I suggest that because aerobic activities themselves bring with them their additional benefits.

They build up your lungs and heart helping them to work more efficiently.

They enhance blood circulation.

They work to get you to a better overall level of fitness, endurance, and stamina.

They can help speed repair of muscle tissue damage resulting from your strength training workout.

Okay so what takeaway should you be getting here? Simple. You’re better of following a comprehensive program of resistance, cardio plus improve eating habits which will combine to lead to a leaner, fitter you.

And if you’d like to learn how a regular jump rope workout can help you achieve your fitness goals, or just need to know how many calories are burned jumping rope you definitely want to visit MeltOffTheInches.com. That popular site has many helpful articles on related topics of interest for those looking to lose weight by exercising more.