Monday, April 30, 2012

How To Do Vertical Stomach Vacuum Exercise

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Recently, I showed you how to do the horizontal stomach vacuum exercise. Today I'm going to show you another variation on this easy-to-do abdominal exercise. 


How To Do Vertical Stomach Vacuum Exercise

You don't need any equipment for this exercise. To begin, simply stand up straight. Exhale, pushing all of the air from your lungs. Tighten your abdominal muscles, pulling your transverse abdominis toward your spine. Keep them tightened for thirty seconds then ease up. Rest for a twenty seconds then do it again. Do this exercise five times, holding your abs in for thirty seconds each time.

This isometric exercise will develop your inner abdominal muscles, building up the muscle and preventing the appearance of a drooping stomach. Training your abs on a regular basis and cutting body fat will give you strong, flat abs. You should do them at least twice a week to get a well defined six pack.

"Great Chest and Whole Body Workouts: How To Do Vertical Stomach Vacuum Exercise" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, April 23, 2012

How To Do Assisted Chest Dips

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Dips are among the best upper body exercises, but novices and people with underdeveloped muscles may find them especially difficult. So today I'm going to teach you how to perform assisted dips.

How To Do Assisted Chest Dips

You'll need an assisted dip machine for this exercise. Most assisted machine have a lever attached to weights. To minimize chances of injury insert the pin into a heavier setting, because this will support your body weight. Now, step onto the machine. Grasp the handles. Place both feet on the lever. Make sure that you lean forward at a 30 degree angle, this action forces your chest muscles to do most of the work. Once you're on the lever, your body weight will force it downward. Now, use the muscles in your shoulders and triceps to push yourself upward. Stop just before your elbows lock. Now, lower yourself down to the starting position. That's one rep. Repeat this for nine more reps then take a short break. Perform a second set of ten reps then stop.

As you become stronger, insert the pin into lighter weight settings, this will force your body to do more work. Eventually, you'll become strong enough to graduate to unassisted dips.

Chest dips on the assisted machine are less challenging than performing them without any help. Because the machine will be doing much of the work for you, progress will be slower compared to people performing unassisted chest dips. But people whom are extremely overweight, have underdeveloped upper body strength, etc. still need to exercise their upper body muscles, which makes assisted dips an important part of their exercise regimen.

The advantages of assisted chest dips include:


  • safety
  • less strain on the shoulders
  • teaches the novice proper form
  • strengthens the pectoral muscles
Because exercise is important for overall health, I recommend that you incorporate strength training as part of your regular lifestyle.

"Great Chest and Whole Body Workouts: How To Do Assisted Chest Dips" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, April 16, 2012

How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine

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Pull ups are essential for developing upper body strength but some people lack the strength to perform pull ups. Until they can develop such strength, some people opt for assisted pull ups. Today I'm going to show you how to do them.

How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine

Use an assisted pull up machine for this exercise. Most assisted machines use weights, so adjust them to an appropriate setting. To be on the safe side, you should put the weight on a high setting because this will support your body weight during the exercise. After you've done this, climb onto the machine. Grasp the bars with both palms facing away from you, make sure they're slightly more than shoulder width apart. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chest comes in contact with the bar. Make sure that your feet are firmly planted on the lever at all times. Once your chest touches the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.

Assisted wide grip pull ups will strengthen your upper back, shoulders, triceps, biceps and to a lesser extent, the abs. This is a challenging exercise for beginners so start off with three sets of five reps. Maintain this number for a couple of weeks, but you should soon be able to increase the number of repetitions. After six weeks, test yourself by doing a neutral grip pull up without the machine. If you can perform at least one regular neutral grip pull up, you'll know that your body is strong enough to pull its own weight. So from that point on, concentrate on the unassisted neutral grip pull ups.

"Great Chest and Whole Body Workouts: How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine" copyright 2012 Great Chest and Whole Body Workouts.

Monday, April 9, 2012

How To Do Assisted Neutral Grip Pull Ups

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Pull ups are essential for developing upper body strength but some people lack the strength to perform pull ups. Until they can develop such strength, some people opt for assisted pull ups. Today I'm going to show you how to do them.

How To Do Neutral Grip Pull Ups Using Assisted Pull Up Machine

You'll need an assisted pull up machine for this exercise. Most machines come with adjustable weights. You should put the weight on a high setting because this will support your body weight during the exercise. Next, climb onto the machine. Grasp the bars with both palms facing toward each other. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chest comes in contact with the bar. Make sure that your feet are firmly planted on the lever at all times. Once your chest touches the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.

Assisted neutral grip pull ups will strengthen your biceps, abs and upper back. Start off with three sets of five reps. Do this for a couple of weeks, but as you become stronger gradually increase the number of repetitions. After six weeks, test yourself by doing a neutral grip pull up without the machine. If you can perform at least one regular neutral grip pull up, you'll know that your body is strong enough to pull its own weight. So from that point on, concentrate on the unassisted neutral grip pull ups.

"Great Chest and Whole Body Workouts: How To Do Assisted Neutral Grip Pull Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.

Monday, April 2, 2012

How To Do Assisted Chin Ups

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A couple of weeks ago I showed you how to do assisted pull ups, now I'm going to show you how to do assisted chin ups. These exercises are most effective for people with underdeveloped upper body strength.

How To Do Assisted Chin Ups

There are two ways to perform assisted chin ups - using a lever machine or getting someone to spot you. Today we're going to focus on the lever. Most machines come with adjustable weights. You should put the weight on a high setting because this will support your body weight during the exercise. Next, climb onto the machine. Grasp the bars with a supinated grip i.e. palms facing toward from you. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chin is above the bar. Make sure that your feet are firmly planted on the lever at all times. Once you've pulled your chin above the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.

Assisted chin ups will strengthen your biceps, abs and upper back. Start off with three sets of five reps. Do this for a couple of weeks, but as you become stronger gradually increase the number of repetitions. After six weeks, test yourself by doing an regular chin up. If you can perform at least one regular chin up, that's a sign that your body is strong enough to pull its own weight. So from that point on, concentrate on the unassisted chin ups exercise.

Body weight exercises aren't as easy as some people think. Some heavy lifters still struggle with basic chin ups, so don't feel discouraged if you aren't able to do them your first time around. If you keep at it, doing the exercise on a weekly basis, you'll develop the strength to do them.

"Great Chest and Whole Body Workouts: How To Do Assisted Chin Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.