Dream don't work, Unless you do

Cross-Body Crunch-You Can Feel The Burn

<h3>
How to do a Crossbody Crunch</h3>
<ul>
<li>Lie flat on your back and bend your knees about 60 degrees.</li>
<li>Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.</li>
<li>Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.</li>
<li>Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.</li>
<li>Continue alternating in this manner until all prescribed repetitions are done.</li>
</ul>
Variation: You can also do all of your repetitions for one side and then switch to the other side. (bodybuilding.com) <br />
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<h3>
Common mistakes of doing a crossbody crunch</h3>
<b>Holding your breath</b><br />  Merges says your breathing technique 
while doing crunches is vital. "You need the oxygen to circulate through
 the blood and go to the muscle," she says. "If you're holding your 
breath, you could get cramps or get tired quicker, and you don't want 
that."<br />
       <b>Going too fast</b><br />     Abdominal exercises should be done in a steady, gradual manner with slow and controlled movements that are never jerky. <br />
      <b>Using leg, back or neck muscles to pull you up</b><br />
     "All the pull should come from the abdominals, not the neck," 
Merges says. "If your belly button is down, you're going to be pulling 
from the abdominals."<br />
       Merges says abdominal exercises of 
some sort should be part of everyone's workout. They improve posture, 
stabilize the core of the body and contribute to a healthy back.<br />
       "When
 you understand how vital it is ... (your abdominal area) basically 
holds you up," she says. "It's the center of your being."<br />
       Amy
 Rawhouser Erdlen, physical director of the York and Southern York 
County YMCA, says most people want to improve the way their stomach 
looks.<br />
       "Flat abs are extremely hard to get," she says. "You
 almost have to have a genetic disposition to have that six-pack look, 
but you can improve what you do have."<br />
       Both Erdlen and 
Merges caution that all the crunches in the world won't do much good if 
they're not accompanied by cardiovascular exercise to take off layers of
 fat covering the stomach muscles.<br />
       "(Crunches) will draw 
your abdominals in, but it won't take the fat off around the 
abdominals," Merges says. "Believe me, I know the battle." (active.com)

Cross-Body Crunch-You Can Feel The Burn

How to do a Crossbody Crunch Lie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting pos…

17 Jul 2014

The Best Way Doing an Air Bikes

<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtFQg-AFrBtdVyKLjB1A26vd9M3yze1RsdwR0MdI3T9gBcC9M0594J9m5DoKQtCTAQH-d_yV4_RmTESBeGlpZM_7RwjGcAnto9ussyqEIvTXmxVfelv-QnjDRqnRfHYBUkKxUy8IfeSh0a/s1600/air+bikes+exercise.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="103" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtFQg-AFrBtdVyKLjB1A26vd9M3yze1RsdwR0MdI3T9gBcC9M0594J9m5DoKQtCTAQH-d_yV4_RmTESBeGlpZM_7RwjGcAnto9ussyqEIvTXmxVfelv-QnjDRqnRfHYBUkKxUy8IfeSh0a/s1600/air+bikes+exercise.jpg" width="200" /></a>Air bike or bicycle crunch is one of abdominal exercises. The primary muscle that work in air bikes are abs and obliques. And other muscles or secondary muscles that works too are Glutes and Hamstrings, Quadriceps. <br />
Bicycle crunch/ Air bikes exercise does not require any equipment to perform.<br />
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<h3>
How to do an air bikes </h3>
Nine steps and you must to perform an Air bikes.<br />
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<ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvhufrAclQuB_wq4zeqonq5dchKQtOL1sM0MfWSsL-XEo1QAbKBtUUko1VlJW_lhbQcqzJ27Ww2GddyWMzoz9DxQZC3leS1aUGUxiQ2HxFfElSgJM9tofXkuHNF02CMJ-zIZ4oZWVMzOf/s1600/The+Best+Way+Doing+an+Air+Bikes.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqvhufrAclQuB_wq4zeqonq5dchKQtOL1sM0MfWSsL-XEo1QAbKBtUUko1VlJW_lhbQcqzJ27Ww2GddyWMzoz9DxQZC3leS1aUGUxiQ2HxFfElSgJM9tofXkuHNF02CMJ-zIZ4oZWVMzOf/s1600/The+Best+Way+Doing+an+Air+Bikes.jpg" width="200" /></a>
<li>Get yourself laid on the exercising floor with your back straight, knees bent and feet resting flat on the floor.</li>
<li>Position your both hands slightly on either sides of your head.</li>
<li>Move your torso in the upward direction such that your shoulders are raised up in the air.</li>
<li>Starting position: Raise your knees up in the air to the extent that your thighs make a right angle with the floor and your calves are exactly parallel to the floor.</li>
<li>Now, Start paddling your legs, as if you’re riding a bicycle in the air.</li>
<li>Final position: Exhale your breath and crunch your left elbow towards the right knee and then your right elbow towards the left knee.</li>
<li>Return to the initial/starting position after each crunch.</li>
<li>Without a halt, crunch to the other side.</li>
<li>Repeat the above steps without pausing. You can do as many reps as your body allows (workouttrends.com)</li>
</ul>
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<h3>
Tips before performing an air bikes</h3>
<ul>
<iframe allowfullscreen="allowfullscreen" frameborder="0" height="266" mozallowfullscreen="mozallowfullscreen" src="https://www.youtube.com/embed/GbArfJRN2wY?feature=player_embedded" webkitallowfullscreen="webkitallowfullscreen" width="320"></iframe>
<li>Don't move faster but move slowly and concentrated. Feel the contraction in your abdominals evertytime you do the repetitions.</li>
<li>Don't pull with your hands to create momentum, cause it can hurt your back. Your hands are only behind your head to support your neck and head.</li>
<li>If you can easily do more than 50 repetitions, you are probably not concentrating on the abdominal contraction enough, move to fast or rest on your upper back after every repetition.</li>
</ul>
<br />

The Best Way Doing an Air Bikes

Air bike or bicycle crunch is one of abdominal exercises. The primary muscle that work in air bikes are abs and obliques. And other muscles or secondary muscles that works too are Glutes and Hamstring…

17 Jul 2014

6 Variation of Sit Up and Crunch

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Wiki said "<i>The sit-up is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominus and also work the obliques), but sit-ups have a fuller range of motion and condition additional muscles. Sit-ups target the hip flexors, rectus abdominus and also work the iliopsoas, tensor fasciae latae, rectus femoris, sartorius, and, to a very small degree, the obliques</i>"<br />
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Classic Sit Up</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF-tE-4sl9Y8a17nRNQR0mdvDIoALMGBsrD5pTNOGvHgAnew9QS1my1CcsUmNdovmB7Zdbqn0SCKuCyZfP6EohVofjRXsIOIIll40se3RG12adOGcKqCrJpYYnr-NPk-CKx9bRaKN0Q-np/s1600/Classic+sit+up.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF-tE-4sl9Y8a17nRNQR0mdvDIoALMGBsrD5pTNOGvHgAnew9QS1my1CcsUmNdovmB7Zdbqn0SCKuCyZfP6EohVofjRXsIOIIll40se3RG12adOGcKqCrJpYYnr-NPk-CKx9bRaKN0Q-np/s1600/Classic+sit+up.JPG" width="200" /></a></div>
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Common mistake<br />
<ul style="text-align: left;">
<li>Doing sit-ups badly lessens their benefit and can result in terrible back problems. The main mistake that everyone makes is using their hands for leverage.</li>
</ul>
<ul style="text-align: left;">
<li>All the hands should do is keep the head still and in place. Using hands for leverage puts strain on the vetebrae in the neck and all the way along the spine.</li>
<li>Furthermore, the emphasis of the movement is taken away from the abdominals, which lessens the intensity of the exercise overall.</li>
<li>Sit-ups should not be done with straight legs because if the knees are not flexed too much pressure is put on the base of the spine.</li>
<li>In addition, the hip flexors start doing all the muscular work, which can result in a pot belly.</li>
<li>A useful warning is that if when doing sit-ups any muscles other than the abdominals start to ache, then you should stop and reassess your technique.</li>
<li>The contraction should always be the requisite 30 degrees, but never more. Beyond the 30 degrees other muscles come into play and start doing the work.</li>
<li> Often people find when they do a sit-up is that the initial lift hurts, but then the exercise becomes far easier, this is simply because the stomach muscles are not being used any more (Dailymail)</li>
</ul>
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<h3 style="text-align: left;">
Crisscross sit up</h3>
<ul style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKhafCbEZCGqH6qd9u_AxMt4rSa5K8xQO0IIo1NTim2bpZXULCoQUcLwYdRf5A7S5YxjtYJa5rRKUIx66fTIRPl4qSqzRa7xisuJC0AnbevEUHFJpMeMlWQzoGZnUEqLto00gKJrsFHVFE/s1600/Criss+cross+sit+up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKhafCbEZCGqH6qd9u_AxMt4rSa5K8xQO0IIo1NTim2bpZXULCoQUcLwYdRf5A7S5YxjtYJa5rRKUIx66fTIRPl4qSqzRa7xisuJC0AnbevEUHFJpMeMlWQzoGZnUEqLto00gKJrsFHVFE/s1600/Criss+cross+sit+up.jpg" width="200" /></a>
<li>Crisscross known as the bicycle</li>
<li>This exercise initially isolates your abdominals by lifting your knees and shoulders off the ground.</li>
<li>Be carefull not to pull on your neck </li>
</ul>
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Crossover crunch </h3>
<ul style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOgaOUMCe7Rfo2xaa3PJdrKD0eMIa6MyWayLT4zaNu70bXjCiJTq9DpVK2lT1-awK2bk06M6u9DvqQeM1n-FNGcGaVTDAH9tD88EMXCioJcf9eIXrKzAwUTNWwzLU-C5czFhSdNmE0_j7f/s1600/Crossover+crunch+sit+up.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="109" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOgaOUMCe7Rfo2xaa3PJdrKD0eMIa6MyWayLT4zaNu70bXjCiJTq9DpVK2lT1-awK2bk06M6u9DvqQeM1n-FNGcGaVTDAH9tD88EMXCioJcf9eIXrKzAwUTNWwzLU-C5czFhSdNmE0_j7f/s1600/Crossover+crunch+sit+up.jpeg" width="200" /></a>
<li>Crossover crunch targets the abdominal and oblique muscles, as well as the muscles in the lower back. </li>
<li>Effective in strengthening abdominal and oblique muscles, but can also aid in the treatment and prevention of lower back pain. </li>
</ul>
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Flutter kicks </h3>
<ul style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg48Nl501FcfWJtUf0Tylu8wygdc7dr4NU_oPl46b462Hp7M5Xd6V4Ykwe9X5Rrmw55KRTPQGNF6i5qFrkv3qQzc3ZsDW8gai_SHTyIOMxLldxC5w4wX_HOGBy52nJ13Mh6JOwbbD0IkFPN/s1600/Flutter+kicks+sit+up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg48Nl501FcfWJtUf0Tylu8wygdc7dr4NU_oPl46b462Hp7M5Xd6V4Ykwe9X5Rrmw55KRTPQGNF6i5qFrkv3qQzc3ZsDW8gai_SHTyIOMxLldxC5w4wX_HOGBy52nJ13Mh6JOwbbD0IkFPN/s1600/Flutter+kicks+sit+up.jpg" width="200" /></a>
<li>Flutter kicks, levers, and scissors are staple ab exercises in the 
workouts of military special operators.</li>
<li>Avoid these exercises if you 
have low back problems. </li>
<li>Flutter kicks are a four-count exercise and 
intensely work your abs and hip flexors</li>
</ul>
<h3 style="text-align: left;">
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<h3 style="text-align: left;">
 Heel touch </h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCh-JXBro9ZOe5ByaWOvz5VHsprmkknVHTldvoX2xM459pR2h_YOsdaeh-955BJH9YaJK-0InxC2XnJMwNRijxIiacBeQw93j4SZcGnJZI_f08tfcFbE717U5kD1FYdYlzcKG1OmSzdUwc/s1600/Heel+touch+sit+up.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCh-JXBro9ZOe5ByaWOvz5VHsprmkknVHTldvoX2xM459pR2h_YOsdaeh-955BJH9YaJK-0InxC2XnJMwNRijxIiacBeQw93j4SZcGnJZI_f08tfcFbE717U5kD1FYdYlzcKG1OmSzdUwc/s1600/Heel+touch+sit+up.jpeg" /></a></div>
<h3 style="text-align: left;">
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<h3 style="text-align: left;">
Scissor crunch </h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF6SPm3A7rTfGZf-Y026QYRFY5G0ch2IBQT-k12_4d1OIN2LFkRd_NP71bgO2me9tAxBSY0liwcvtnBTPFR9iR7hzCXPcTcXRlDL33bJSSMn5Uhe17fnkgmdurtlJl4WBFDNmr42ziNQYy/s1600/Scissor+crunch+sit+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF6SPm3A7rTfGZf-Y026QYRFY5G0ch2IBQT-k12_4d1OIN2LFkRd_NP71bgO2me9tAxBSY0liwcvtnBTPFR9iR7hzCXPcTcXRlDL33bJSSMn5Uhe17fnkgmdurtlJl4WBFDNmr42ziNQYy/s1600/Scissor+crunch+sit+up.jpg" width="320" /></a></div>
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6 Variation of Sit Up and Crunch

Wiki said "The sit-up is an abdominal strength training exercise commonly performed to strengthen the abdominal muscles. It is similar to a crunch (crunches target the rectus abdominus and also work …

15 Jul 2014

12 Variations of Push Up

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<h3>
Classic Push Up</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga_SXIFxu6NKSBFvtpE68kOmJzXo_srrLoC-7Xb7PtwtxVWGNO4_rmEqHTTwQ0ITgjAh4cBDiXVXIT5q87485tTL55gj-mygHYVpTrluz2GiFh95GaFIOXPDLh_4Y1xRzgZs_6RTAzLmGr/s1600/Classic+Push+Up+-+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga_SXIFxu6NKSBFvtpE68kOmJzXo_srrLoC-7Xb7PtwtxVWGNO4_rmEqHTTwQ0ITgjAh4cBDiXVXIT5q87485tTL55gj-mygHYVpTrluz2GiFh95GaFIOXPDLh_4Y1xRzgZs_6RTAzLmGr/s1600/Classic+Push+Up+-+2.jpg" width="200" /></a>Balance your weight on your toes and palms, with your hands a comfortable distance apart, probably just beyond shoulder-width. Your body should form a straight line from your ankles to your head. Squeeze your glutes and brace your abdominals, and keep them that way for the duration of the exercise. Slowly lower yourself to the floor, pause, and push yourself back up. Repeat a few hundred times - menshealth.com<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLSDI483cf6sn29hH4TcdlR2PE6PR7Df-99ml3tSn4rvqQmy92fDpTPhsou5H4KCtXiEtdDmaFMV9Rge7VO3gBiQv5iR3iSGiIGppoUH3pHunw7n_srCZZHE8SGdxrNSlBc8KiRObV1F25/s1600/Classic+Push+Up+-+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></div>
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<h3>
Rotational Push Up</h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWTwtnnJzjHBAw5qeK6HZboaTNhk_nObxKUWq3KPVyKz772gIJr8Y6WcbrejvbG3kSRi_NYhB6MRuxZ_zNHd_AXnEb69sj__D88glnmP3v9AYkBKl6BVM0jZV_xaEnL2yXc4EhJVuR0kEJ/s1600/Rotational+Push+up+-+man.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="92" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWTwtnnJzjHBAw5qeK6HZboaTNhk_nObxKUWq3KPVyKz772gIJr8Y6WcbrejvbG3kSRi_NYhB6MRuxZ_zNHd_AXnEb69sj__D88glnmP3v9AYkBKl6BVM0jZV_xaEnL2yXc4EhJVuR0kEJ/s1600/Rotational+Push+up+-+man.jpg" width="200" /></a>Assume the classic pushup position, but as you come up, rotate your body so your right arm lifts up and extends overhead. Your arms and torso should form a T. Return to the starting position, lower yourself, then push up and rotate till your left hand points toward the ceiling - menshealth.com<br />
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</h3>
<h3>
Diamond Push Up</h3>
<h3>
 <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Yc971ckE8JZC28YJDhocQwsTLhPJi1KZFdMEGw0GWXWpQBDAVp9_bfu6wqU8pr5ni1SScT1psIagYkh_I6IskpE4AVQGDQerZ6JSUeGoOQpySj9f4UbOZzmwZn1X7Pyrrmj4tFVFQNLF/s1600/Diamond+push+up+-+man.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1Yc971ckE8JZC28YJDhocQwsTLhPJi1KZFdMEGw0GWXWpQBDAVp9_bfu6wqU8pr5ni1SScT1psIagYkh_I6IskpE4AVQGDQerZ6JSUeGoOQpySj9f4UbOZzmwZn1X7Pyrrmj4tFVFQNLF/s1600/Diamond+push+up+-+man.jpg" width="320" /></a><br />
Plank</h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh0jkGhX6FnY30jUfwd9Q96l7Uw6eIo4N8mTrTQSYDDJlKzz2-Hdboo0ErNq7cGXyX6z0NVNGp3E9vUi8YFIbWOnR8fTQXNRxpgYwd7vEL1Ze0H1PpBA4NlrXSTJPnJMR_410A71N8yEn2/s1600/Plank.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh0jkGhX6FnY30jUfwd9Q96l7Uw6eIo4N8mTrTQSYDDJlKzz2-Hdboo0ErNq7cGXyX6z0NVNGp3E9vUi8YFIbWOnR8fTQXNRxpgYwd7vEL1Ze0H1PpBA4NlrXSTJPnJMR_410A71N8yEn2/s1600/Plank.jpg" width="200" /></a>Lie facedown, rest your weight on your forearms and toes, tuck your hips, and hold your body in a straight line from ankles to shoulders for 5 seconds. Do a total of 10 5-second holds - menshealth.com<br />
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<h3>
Barbell Push Up</h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm1C-J9gDvDevjORY2dIoPMCbJRahmrJHqTl_51kgrg4IM-3ii4JUvy4inLSmf48qA5gJkVnqYx31fIs9PH85_-af8yANJOosamuilPyts3HejjVCCbVncVxExEKJ3dp8GkAL-lF6XAB6a/s1600/barbel+push+up+-+1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm1C-J9gDvDevjORY2dIoPMCbJRahmrJHqTl_51kgrg4IM-3ii4JUvy4inLSmf48qA5gJkVnqYx31fIs9PH85_-af8yANJOosamuilPyts3HejjVCCbVncVxExEKJ3dp8GkAL-lF6XAB6a/s1600/barbel+push+up+-+1.jpg" width="200" /></a>Get into the classic pushup position with your hands on a barbell (the kind that can roll away if you don't keep it steady). Knock out the pushups, but not yourself—keep in mind that one slip can send you crashing teeth-first into the floor - menshealth.com<br />
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<h3>
Walking Push Up</h3>
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Set up in the classic pushup position on a smooth floor, and place your feet on a towel. Walk with <br />
your hands across the room, turn, and walk back. Keep your back flat throughout the movement - menshealth.com<br />
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</h3>
<h3>
Plyometric Push Up</h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiq6RCcrWuEpjVPJjcaati45SpL-PLtIOV7lYxgbo2uxGO4MHhOw2OijFV8A6QhERiJDPPxl-22r_4nnroyC4bk9AKioqnKY3XPbwhgyuZuMOsaymNKrTZBORO_z3f9Vmn6HFxqkAd-xGz/s1600/Plyometric+Push+Up.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="93" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiq6RCcrWuEpjVPJjcaati45SpL-PLtIOV7lYxgbo2uxGO4MHhOw2OijFV8A6QhERiJDPPxl-22r_4nnroyC4bk9AKioqnKY3XPbwhgyuZuMOsaymNKrTZBORO_z3f9Vmn6HFxqkAd-xGz/s1600/Plyometric+Push+Up.jpg" width="200" /></a>Set up in the classic position on a well-padded carpet or exercise mat. Push up hard enough for your hands to come off the floor and catch some air. When you hit the floor, go immediately into the next repetition, pushing up again as hard as you can and catching more air - menshealth.com<br />
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Chain Push Up</h3>
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Wrap a pair of straps (or chains) around a chinup bar or the crossbar of a power rack. At the <br />
bottom, the straps should be about 12 inches off the floor. Attach gymnastics-type rings (or a straight bar) to the ends of the straps. Grab the rings and do pushups, being careful to protect your lower back by keeping your core and glutes tight—as you should when you do any variation of the pushup - menshealth.com<br />
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Decline Push Up</h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDp7pCmhCqSJFm9hLT0IYYkVrPnp9MD43zPaWKMaiPXHcaFN1uK_NfDL-jGfva604JFyO6iStwWcr0LksZ4T9L4I7lccGTuPbY7ZAouR4P5voKM71iaruTWF2fiKUzisnLWLWTyy4-iLMB/s1600/decline+push+up.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDp7pCmhCqSJFm9hLT0IYYkVrPnp9MD43zPaWKMaiPXHcaFN1uK_NfDL-jGfva604JFyO6iStwWcr0LksZ4T9L4I7lccGTuPbY7ZAouR4P5voKM71iaruTWF2fiKUzisnLWLWTyy4-iLMB/s1600/decline+push+up.jpeg" /></a>A decline push up is a variation of the basic push up that increases the difficulty significantly by placing your feet higher than your hands. Adjusting the bench height allows you to customize the intensity of your workout using just your body weight. <br />
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 </h3>
<h3>
Thigh Slap Push Up</h3>
This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.<br />
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Clap Push Up</h3>
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The clapping push-up is a plyometric exercise that builds explosive power in the upper body. It targets fast-twitch muscles, which are responsible for producing short bursts of power. You have to do the exercise as explosively as you can in order to recruit the fast-twitch fibers and increase power. Athletes that use their upper body, such as baseball and volleyball players, can use clapping push-ups to help improve sport performance.<br />
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<h3>
One Arm Push Up</h3>
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12 Variations of Push Up

Classic Push Up Balance your weight on your toes and palms, with your hands a comfortable distance apart, probably just beyond shoulder-width. Your body should form a straight line from your ankles t…

15 Jul 2014

6 Simple Steps of Chest Workout at Home

Doing a chest workout can give an extra benefit. Everytimes you do a chest workout; your back muscle, shoulder and arms will be trained simultaneously. According to wiki "Bodyweight exercises are strength training exercises that do not require free weights; the practitioner's own weight provides the resistance for the movement. Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises." So bodyweigth exercises is one way to do a chest workout.<br /><br />You don't have to go to the gym to do a bodyweigth exercises, you can do it in your home by following these six easy steps.<br />
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1.Chair Dips | 3 Set with 10-12 repetition</h3>
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Dips exercises is a compound exercises (Compound exercises work several muscle groups at once). It's effective to build your chest muscle, and not only your chest but other muscles, such as your shoulder and tricep. These three muscles (chest, tricep and shoulder) will simultaneously exercise too.<br />
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2. Pull Up | 3 Set with 8-10 repetition</h3>
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Pull Up also train your latissimus dorsi muscle or the bottom area of your backside muscle. This exercise will give you a V-shape body.<br />
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3. Rotation Push Up | 3 Set with 10-12 repetition</h3>
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Rotation push up is one of great exercise to increase coordination and balance.<br />
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4. Plyometric Push Up | 3 with Set 8-10 repetition</h3>
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5. Medicine Ball Chest Pass | 3 Set with 12-15 repetition</h3>
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6. Plank | 3 Set 30 Second</h3>
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6 Simple Steps of Chest Workout at Home

11 Jul 2014

11 steps Sixpack Workout at Home

A sixpack abs (abdominal muscle) will increase your looks performance, not only good for your abs power. To get a sixpack abs, first thing to do is to get rid the fat that cover your belly. These are the 11 steps to get a sixpack abs<br />
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1. 20x Knee Ups</h3>
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2. 20x Leg Raises</h3>
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3. 20x Cycles</h3>
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<span style="color: #cc0000;"><span style="font-size: large;">4. Rest 10 -20 seconds</span></span></h3>
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5. 20x Reverse Crunch</h3>
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6. 20x Leg on Coach Crunch</h3>
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7. 20x Hip Trust</h3>
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<span style="color: #cc0000;"><span style="font-size: large;">8. Rest 10 - 20 seconds</span></span></h3>
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9. 20x Cross Crunch (10 each side)</h3>
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10. 20x Reach and Touch (10 each side)</h3>
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11. 20x Cross Leg Reverse Crunch (10 each side)</h3>
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Repeat it two or three times per session. Or you can do this in one session with one condition. You'll have to do it as long as you can until you can't do it anymore for each step (11 steps)