AB EXERCISES Don’t forget to switch the abs “ON” on before you ...


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AB EXERCISES Don’t forget to switch the abs “ON” on before you ...

  1. 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. 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 , training cell , training cell , gym comm 0708 gym comm 0708
  3. 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. 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. 5. 10 Reasons Why You Should Go To Rolling Wok.... Proud Sponsor of Gym Comm 0708’s Health and Fitness Week 0708! Fully Air-Conditioned with wireless access, comfortable place to enjoy your everyday meals. Affordable prices, set meal at only $5.80! (Comes complete with ice cream and soft drink) Short walking distance of 3 mins from Sheares Hall
  6. 6. Cosy place to chill with no fear of being caught for consuming alcohol Opened on Saturdays nights as well, so there is no need to waste money and time traveling to HarbourFront or Ginza Wide range of cuisine available, including Dim Sum, West- ern Food, Chinese and Indian Cuisine and Fabulous Des- serts. Enjoy a 10% discount with NUS Matric Card! Worry about your meals during mid-sem break? Fret not, Rolling Wok is here to help! Friendly supporter of past Sheares Hall’s events, including SWOC 0708 and Sheares Bazaar 0708. COMING UP NEXT: GYM POWER WEEK 07/08 Stay tuned for Gym Comm Health and Fitness Newsletter 10 :)