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AB EXERCISES Don’t forget to switch the abs “ON” on before you ...
1. MORE ABS EXERCISES
Here are some more exercises for those who want to strengthen and shape their
abs!
The exercise ball is an excellent tool to
strengthen the abs and comes out number three
for working the rectus abdominis. To do it right:
1. Lie face-up with the ball resting under your
mid/lower back.
2. Cross your arms over the chest or place them
behind your head.
3. Contract your abs to lift your torso off the ball,
pulling the bottom of your ribcage down toward
your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.
The vertical leg crunch is another effective move
for the rectus abdominis and the obliques. To do it
right:
1. Lie face up on the floor and extend the legs
straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the
floor, as though reaching your chest towards your
feet.
3. Keep the legs in a fixed position and imagine
bringing your belly button towards your spine at the
top of the movement.
4. Lower and repeat for 12-16 reps.
2. It may seem like the reverse crunch is for
the lower abs but, remember, the rectus
abdominis is one long muscle, so you can’t
separate upper from lower. To do this move
right:
1. Lie on the floor and place hands on the
floor or behind the head.
2. Bring the knees in towards the chest until
they’re bent to 90 degrees, with feet together
or crossed.
3. Contract the abs to curl the hips off the
floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It’s a very small movement, so try to use your abs to lift your
hips rather than swinging your legs and creating momentum.
In a full verticul crunch, you really work the abs
by involving both the upper and lower body. To do it
right:
1. Lie on your back and extend the legs up towards
the ceiling.
2. Place hands behind your head (lightly cupping it)
and contract the abs to lift the shoulder blades off
the floor.
3. At the same time, press the heels towards the
ceiling, creating a ‘u’ shape with the torso.
4. Lower down and repeat for 12-16 reps.
Article by ZhiYing, Edited by JieShen ,
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3. Simple Guidelines for the Abs Diet
Most guys who are embarking on a new mission begin with one
fundamental question: When do we eat?
Get right to it, eating more of the right foods more often is the
basis of the Abs Diet. Remember:
MORE FOOD = MORE MUSCLE = LESS FLAB
GUIDELINE 1 - Eat Six Meals a Day
For scheduling purposes, alternate your larger meals with smaller
snacks. Eat two of your snacks roughly 2 hours before lunch and
dinner, and one snack roughly 2 hours after dinner.
Sample time schedule:
8 a.m.: breakfast
11 a.m.: snack
1 p.m.: lunch
4 p.m.: snack
6 p.m.: dinner
8 p.m.: snack
4. GUIDELINE 2 - Make These 12 Abs Diet Power-
foods the Staples of Your Diet
Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries
GUIDELINE 3 - Drink Smoothies Regularly
How it works: Drink an 8-ounce smoothie for breakfast, as a meal substitute, or as
a snack before or after your workout.
GUIDELINE 4 – Drink more water
Drinking about eight glasses of water a day has a lot of benefits. It helps keep you
satiated (a lot of times what we interpret as hunger is really
thirst). Water flushes the waste products your body makes when
it breaks down fat for energy or when it processes protein. You
also need water to transport nutrients to your muscles, to help
digest food, and to keep your metabolism clicking.
If you’re serious about shedding belly flab, I’d encourage you to
stay off the booze for the 6-week plan. At the least, limit yourself
to two or three alcoholic drinks per week. The best drinks you can
have are fat-free, 1%, or 2% milk; water; and green tea (or, if you
must, two glasses of diet soda a day).
Article by ShiPing, Edited by JieShen
training cell , , training cell ,
gym comm 0708 gym comm 0708
5. 10 Reasons Why You Should Go To Rolling Wok....
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Wide range of cuisine available, including Dim Sum, West-
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COMING UP NEXT:
GYM POWER WEEK 07/08
Stay tuned for Gym Comm
Health and Fitness Newsletter 10 :)