This document provides instructions for 3 levels of abdominal exercises that can be performed on the floor or using an exercise ball. Level 1 exercises are easiest and focus on basic crunches, leg lifts, and bridges. Level 2 exercises add movement like bicycles and planks. Level 3 exercises are hardest and involve complex motions like crunches with arm movements. Rest periods of 60-90 seconds are recommended between each exercise. Safety advice is given to consult a doctor before starting and to stop if back pain occurs.
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
This document provides instructions for a sit up routine to develop a six pack. It begins with an introduction to the benefits of the routine and progresses through 15 different abdominal exercises from easiest to hardest. It then outlines beginner, intermediate and advanced routines consisting of combinations of the exercises. Tips are provided such as training on an empty stomach and minimizing rest between sets to maximize results. The goal is to follow the routines daily or every second day to build core strength and achieve a defined six pack.
The document provides instructions for several dumbbell and barbell exercises that target different muscle groups. It describes proper form for exercises like squats, lunges, presses and curls using dumbbells or a barbell to work the legs, chest, biceps and triceps. Each exercise listing includes how to perform the movement and points about keeping the back straight or breathing to complete reps safely and effectively.
This document provides instructions for several low back pain relief exercises focusing on the diaphragm, abdominal breathing, pelvic floor, hips, and hamstrings. The key points are relaxing into positions through slow, deep breathing to relieve chronic low back tension and pain. Exercises include abdominal breathing in reclined positions, pelvic tilts, hip rotations, and hamstring stretches using props like chairs, balls, and straps for optimal comfort and range of motion.
This document provides guidance on stretching and core exercises to prevent injuries from cycling. It recommends stretching before and after exercise, holding each stretch for at least 30 seconds. Stretches should not cause pain but rather a feeling of mild discomfort. Specific stretches are described for calves, shins, thighs, hips, glutes, groin and more. Stretching both sides evenly is important for symmetry.
The document describes abdominal stretching and strengthening exercises called ThermaKinetics that are recommended to alleviate menstrual cramps. It provides instructions for exercises like the cat stretch, lower trunk rotation, and abdominal curl up. Performing these low-impact, non-aerobic exercises in combination with ThermaCare HeatPatches is suggested for maximum benefit in easing menstrual pain. Safety instructions are also provided to ensure the correct form is followed.
This document provides an introduction to Pilates controlology exercises using the EasyVigour method. It begins with relaxation techniques and scripts to reduce tension. It then covers foundational Pilates exercises like the zip and hollow to engage the transverse abdominis and stabilize the lower back. Finally, it discusses breathing exercises and techniques like the pelvic clock to find pelvic neutral alignment. The overall document serves as an introductory guide to performing Pilates exercises with an emphasis on proper form, technique, and tension reduction.
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
This document provides instructions for a sit up routine to develop a six pack. It begins with an introduction to the benefits of the routine and progresses through 15 different abdominal exercises from easiest to hardest. It then outlines beginner, intermediate and advanced routines consisting of combinations of the exercises. Tips are provided such as training on an empty stomach and minimizing rest between sets to maximize results. The goal is to follow the routines daily or every second day to build core strength and achieve a defined six pack.
The document provides instructions for several dumbbell and barbell exercises that target different muscle groups. It describes proper form for exercises like squats, lunges, presses and curls using dumbbells or a barbell to work the legs, chest, biceps and triceps. Each exercise listing includes how to perform the movement and points about keeping the back straight or breathing to complete reps safely and effectively.
This document provides instructions for several low back pain relief exercises focusing on the diaphragm, abdominal breathing, pelvic floor, hips, and hamstrings. The key points are relaxing into positions through slow, deep breathing to relieve chronic low back tension and pain. Exercises include abdominal breathing in reclined positions, pelvic tilts, hip rotations, and hamstring stretches using props like chairs, balls, and straps for optimal comfort and range of motion.
This document provides guidance on stretching and core exercises to prevent injuries from cycling. It recommends stretching before and after exercise, holding each stretch for at least 30 seconds. Stretches should not cause pain but rather a feeling of mild discomfort. Specific stretches are described for calves, shins, thighs, hips, glutes, groin and more. Stretching both sides evenly is important for symmetry.
The document describes abdominal stretching and strengthening exercises called ThermaKinetics that are recommended to alleviate menstrual cramps. It provides instructions for exercises like the cat stretch, lower trunk rotation, and abdominal curl up. Performing these low-impact, non-aerobic exercises in combination with ThermaCare HeatPatches is suggested for maximum benefit in easing menstrual pain. Safety instructions are also provided to ensure the correct form is followed.
This document provides an introduction to Pilates controlology exercises using the EasyVigour method. It begins with relaxation techniques and scripts to reduce tension. It then covers foundational Pilates exercises like the zip and hollow to engage the transverse abdominis and stabilize the lower back. Finally, it discusses breathing exercises and techniques like the pelvic clock to find pelvic neutral alignment. The overall document serves as an introductory guide to performing Pilates exercises with an emphasis on proper form, technique, and tension reduction.
Octopush is an underwater hockey game played with fins and masks where two teams of 6 players each try to maneuver a puck into the opposing team's goal using sticks. The game requires breath-holding ability, speed, and teamwork to gain possession of the puck and score goals within the 30 minute timed matches while following rules around physical contact and puck handling. Training focuses on swimming, breath-holding, and strength exercises specific to the arm and leg motions used in playing octopush.
This document provides descriptions and instructions for 23 low back exercises. Each exercise includes a starting position, the movement or action, and a reminder to not cause pain. The exercises focus on stretching and strengthening the low back and include moves like knee pulls, pelvic tilts, hip rolls, pelvic lifts, abdominal exercises, cat/camel stretches, and various stretches for the upper and lower back.
This document provides a summary of 15 yoga poses that are beneficial for surfing. It describes each pose in detail, including proper form and variations. The poses target key muscles used for surfing like the back, core, shoulders, and legs. Poses include downward facing dog, plank, chair pose, bridge pose, and more. Practicing these yoga routines can help surfers enhance their strength, balance, and flexibility both in and out of the water.
This document provides information on maintaining weight loss through various tips and healthy recipes. It discusses 8 tips for maintaining weight loss long term, such as being realistic with weight goals, prioritizing sleep, knowing triggers, using motivation from past successes, getting rid of old clothes that no longer fit, strength training, protecting healthy habits, and weekly weigh-ins. It also shares 12 healthy shrimp recipes that are low in calories and fat. The document emphasizes the importance of lifestyle changes rather than quick fixes to successfully maintain weight loss.
The document describes 7 abdominal exercises: 1) Bicycle, 2) Ball Crunch, 3) Vertical Leg Crunch, 4) Longarm Crunch, 5) Reverse Crunch, 6) Crunch with Heel Push, and 7) Plank on Elbows & Toes. Each exercise is performed for 1-3 sets of 12-16 reps, except for the plank which is held for 20-60 seconds. The exercises target the abdominal muscles through motions like crunching, pedaling, and maintaining straight body positions.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides a 30-minute workout routine that can be done in a short amount of time. It includes exercises targeting the major muscle groups, beginning with lower body exercises like squats, lunges, and romanian deadlifts. Upper body exercises then follow, such as pushups, chest presses, rows, and shoulder presses. Core exercises like bicycle crunches are also included. The routine finishes with 10 minutes of high-intensity cardiovascular training by varying speed and resistance on a machine. This full-body workout is designed to be done in short sessions every other day for a quick and effective routine.
4 weeks to bikini abs - fitnessmotivationtv.comNha Huynh
This four-week workout and diet plan created by Jaclyn Sklaver aims to sculpt bikini-ready abs. The plan includes performing full-body workouts four days a week along with targeted ab and oblique exercises. It also recommends 30 minutes of steady-state cardio three to five days per week. The ab exercises focus on both rectus abdominis and transverse abdominis muscles as well as internal and external obliques. Example moves provided are ball pikes, hollow rocks, and body saws for the core and rotator angels, crossbridges, and landmine 180s for obliques. Following this routine along with the nutrition guidelines is promised to yield visible results within a month.
This document provides instructions for several self-massage techniques to address neck, jaw, and shoulder tension. It describes assessments to identify areas of tension, such as higher hips or rotated pelvis. Instructions are given for specific release techniques including stretches, massage, and range of motion exercises to target tender points and tight muscles in the neck, shoulders, jaw, hips, and pelvis. Diagrams and references are included to illustrate the techniques.
This document provides exercise ideas for outdoor boot camp workouts without gym equipment. It describes 18 different exercises that target the entire body through cardio and strength training. The exercises include things like stair running, double foot hops, push ups on steps, quick step ups, sprints, tricep dips, mountain climbers, and more. Descriptions are provided for proper form and variations to increase intensity for each exercise. Pictures of downtown Indianapolis landmarks are included at the end.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
This document provides instructions for several shoulder exercises, including Arnold presses, behind-the-neck presses, dumbbell presses, military presses, clean and press, push presses, standing lateral raises, one-arm cross cable laterals, reverse overhead dumbbell laterals, front dumbbell raises, and seated bent-over dumbbell laterals. Each exercise is described in terms of its purpose and proper form and execution to target specific shoulder muscles like the front, side, and rear deltoids.
This document provides instructions for a 20-minute resistance band workout that can be done while seated. It includes exercises that work the chest, back, shoulders, biceps, triceps, core, legs, and stretches. The workout consists of 3 sets of exercises, with 15 reps each, followed by various stretches to hold for 10-30 seconds. Examples given are chest pulls, bent over rows, shoulder raises, and inner thigh adductions using resistance bands.
This document outlines a 12-part exercise routine called FIFA 11+ aimed at injury prevention for soccer players. It includes running exercises, strength/plyometrics/balance exercises, and concludes with more running. The exercises progress in difficulty from Level 1 to Level 3. Sample exercises include running with changes of direction, planks, side planks, hamstring exercises, single-leg balances, squats, and jumping drills like vertical, lateral, and box jumps. The routine is designed to take about 20 minutes to complete and works on areas like core, legs, hips and running mechanics.
Guys with tank-tread stomachs come and go, but Owen McKibbin is different. He built his chiseled midsection while suffering from a broken back. Doctors think McKibbin, who has appeared on seven Men's Health covers (including November 2000), may have been born with a fractured vertebra in his lower back. Or he may have broken it in college while exercising with an injured ankle.
This document provides instructions for several arm exercises that target the forearm muscles. It describes exercises such as barbell wrist curls, dumbbell wrist curls, behind-the-back wrist curls, reverse wrist curls using a barbell or dumbbells, reverse barbell curls, reverse preacher bench barbell curls, reverse curls using a machine, and one-arm cable reverse curls. Each exercise is described in 1-2 sentences explaining how to perform the movement and in 1 sentence stating its purpose of targeting specific forearm muscles.
Introduction to Pilates Controlology & Exercises the EasyVigour Waycrysatal16
This document provides exercises that can be safely performed during pregnancy and the postpartum period. It recommends exercising 3-5 times per week and offers modified versions of stretches, strength exercises, and yoga poses. Special precautions are outlined, such as avoiding exercises while lying flat after the first trimester. The full-body routine stretches muscles from neck to calves and includes pelvic tilts and Kegel exercises. Walking or mild activity is emphasized along with staying hydrated and listening to one's body.
This document provides instructions for 12 abdominal exercises. It recommends doing cardio and controlling food intake in addition to exercises to lose belly fat. It also recommends an online guide for a detailed 6-pack abs program. Each exercise is explained with photos and instructions on proper form to perform the exercise safely and effectively.
The document provides a rehabilitation program for shoulder impingement in two phases. Phase 1 focuses on range of motion exercises to complete pain-free, like pendulum swings and stretches. Phase 2 adds strengthening exercises in a progressive schedule, such as shoulder flexion, abduction, and internal/external rotation using body weight or light weights. The program should be continued for 4-6 weeks total to ensure the condition does not return.
The document provides instructions for 12 different stability ball exercises: ball extensions, ball balance, butt lift, hip extension, ab roll, ball rotation, ball twist, lunge-leg squat, dip, and abdominal oblique crunch. Each exercise targets a different muscle group and involves positioning the body on or around the stability ball and performing controlled movements or holds to work the targeted muscles.
This document provides instructions for a complete warm-up program consisting of 3 parts: running exercises, strength/plyometric/balance exercises, and a final running section. The exercises include jogging, lunges, squats, planks, and jumping to prepare the body for physical activity. Proper form is emphasized, such as keeping the knee aligned and not allowing it to cave inwards during movements. The warm-up consists of multiple sets of varying exercises to gradually increase intensity and challenge balance, strength and cardiovascular endurance.
Octopush is an underwater hockey game played with fins and masks where two teams of 6 players each try to maneuver a puck into the opposing team's goal using sticks. The game requires breath-holding ability, speed, and teamwork to gain possession of the puck and score goals within the 30 minute timed matches while following rules around physical contact and puck handling. Training focuses on swimming, breath-holding, and strength exercises specific to the arm and leg motions used in playing octopush.
This document provides descriptions and instructions for 23 low back exercises. Each exercise includes a starting position, the movement or action, and a reminder to not cause pain. The exercises focus on stretching and strengthening the low back and include moves like knee pulls, pelvic tilts, hip rolls, pelvic lifts, abdominal exercises, cat/camel stretches, and various stretches for the upper and lower back.
This document provides a summary of 15 yoga poses that are beneficial for surfing. It describes each pose in detail, including proper form and variations. The poses target key muscles used for surfing like the back, core, shoulders, and legs. Poses include downward facing dog, plank, chair pose, bridge pose, and more. Practicing these yoga routines can help surfers enhance their strength, balance, and flexibility both in and out of the water.
This document provides information on maintaining weight loss through various tips and healthy recipes. It discusses 8 tips for maintaining weight loss long term, such as being realistic with weight goals, prioritizing sleep, knowing triggers, using motivation from past successes, getting rid of old clothes that no longer fit, strength training, protecting healthy habits, and weekly weigh-ins. It also shares 12 healthy shrimp recipes that are low in calories and fat. The document emphasizes the importance of lifestyle changes rather than quick fixes to successfully maintain weight loss.
The document describes 7 abdominal exercises: 1) Bicycle, 2) Ball Crunch, 3) Vertical Leg Crunch, 4) Longarm Crunch, 5) Reverse Crunch, 6) Crunch with Heel Push, and 7) Plank on Elbows & Toes. Each exercise is performed for 1-3 sets of 12-16 reps, except for the plank which is held for 20-60 seconds. The exercises target the abdominal muscles through motions like crunching, pedaling, and maintaining straight body positions.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides a 30-minute workout routine that can be done in a short amount of time. It includes exercises targeting the major muscle groups, beginning with lower body exercises like squats, lunges, and romanian deadlifts. Upper body exercises then follow, such as pushups, chest presses, rows, and shoulder presses. Core exercises like bicycle crunches are also included. The routine finishes with 10 minutes of high-intensity cardiovascular training by varying speed and resistance on a machine. This full-body workout is designed to be done in short sessions every other day for a quick and effective routine.
4 weeks to bikini abs - fitnessmotivationtv.comNha Huynh
This four-week workout and diet plan created by Jaclyn Sklaver aims to sculpt bikini-ready abs. The plan includes performing full-body workouts four days a week along with targeted ab and oblique exercises. It also recommends 30 minutes of steady-state cardio three to five days per week. The ab exercises focus on both rectus abdominis and transverse abdominis muscles as well as internal and external obliques. Example moves provided are ball pikes, hollow rocks, and body saws for the core and rotator angels, crossbridges, and landmine 180s for obliques. Following this routine along with the nutrition guidelines is promised to yield visible results within a month.
This document provides instructions for several self-massage techniques to address neck, jaw, and shoulder tension. It describes assessments to identify areas of tension, such as higher hips or rotated pelvis. Instructions are given for specific release techniques including stretches, massage, and range of motion exercises to target tender points and tight muscles in the neck, shoulders, jaw, hips, and pelvis. Diagrams and references are included to illustrate the techniques.
This document provides exercise ideas for outdoor boot camp workouts without gym equipment. It describes 18 different exercises that target the entire body through cardio and strength training. The exercises include things like stair running, double foot hops, push ups on steps, quick step ups, sprints, tricep dips, mountain climbers, and more. Descriptions are provided for proper form and variations to increase intensity for each exercise. Pictures of downtown Indianapolis landmarks are included at the end.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
This document provides instructions for several shoulder exercises, including Arnold presses, behind-the-neck presses, dumbbell presses, military presses, clean and press, push presses, standing lateral raises, one-arm cross cable laterals, reverse overhead dumbbell laterals, front dumbbell raises, and seated bent-over dumbbell laterals. Each exercise is described in terms of its purpose and proper form and execution to target specific shoulder muscles like the front, side, and rear deltoids.
This document provides instructions for a 20-minute resistance band workout that can be done while seated. It includes exercises that work the chest, back, shoulders, biceps, triceps, core, legs, and stretches. The workout consists of 3 sets of exercises, with 15 reps each, followed by various stretches to hold for 10-30 seconds. Examples given are chest pulls, bent over rows, shoulder raises, and inner thigh adductions using resistance bands.
This document outlines a 12-part exercise routine called FIFA 11+ aimed at injury prevention for soccer players. It includes running exercises, strength/plyometrics/balance exercises, and concludes with more running. The exercises progress in difficulty from Level 1 to Level 3. Sample exercises include running with changes of direction, planks, side planks, hamstring exercises, single-leg balances, squats, and jumping drills like vertical, lateral, and box jumps. The routine is designed to take about 20 minutes to complete and works on areas like core, legs, hips and running mechanics.
Guys with tank-tread stomachs come and go, but Owen McKibbin is different. He built his chiseled midsection while suffering from a broken back. Doctors think McKibbin, who has appeared on seven Men's Health covers (including November 2000), may have been born with a fractured vertebra in his lower back. Or he may have broken it in college while exercising with an injured ankle.
This document provides instructions for several arm exercises that target the forearm muscles. It describes exercises such as barbell wrist curls, dumbbell wrist curls, behind-the-back wrist curls, reverse wrist curls using a barbell or dumbbells, reverse barbell curls, reverse preacher bench barbell curls, reverse curls using a machine, and one-arm cable reverse curls. Each exercise is described in 1-2 sentences explaining how to perform the movement and in 1 sentence stating its purpose of targeting specific forearm muscles.
Introduction to Pilates Controlology & Exercises the EasyVigour Waycrysatal16
This document provides exercises that can be safely performed during pregnancy and the postpartum period. It recommends exercising 3-5 times per week and offers modified versions of stretches, strength exercises, and yoga poses. Special precautions are outlined, such as avoiding exercises while lying flat after the first trimester. The full-body routine stretches muscles from neck to calves and includes pelvic tilts and Kegel exercises. Walking or mild activity is emphasized along with staying hydrated and listening to one's body.
This document provides instructions for 12 abdominal exercises. It recommends doing cardio and controlling food intake in addition to exercises to lose belly fat. It also recommends an online guide for a detailed 6-pack abs program. Each exercise is explained with photos and instructions on proper form to perform the exercise safely and effectively.
The document provides a rehabilitation program for shoulder impingement in two phases. Phase 1 focuses on range of motion exercises to complete pain-free, like pendulum swings and stretches. Phase 2 adds strengthening exercises in a progressive schedule, such as shoulder flexion, abduction, and internal/external rotation using body weight or light weights. The program should be continued for 4-6 weeks total to ensure the condition does not return.
The document provides instructions for 12 different stability ball exercises: ball extensions, ball balance, butt lift, hip extension, ab roll, ball rotation, ball twist, lunge-leg squat, dip, and abdominal oblique crunch. Each exercise targets a different muscle group and involves positioning the body on or around the stability ball and performing controlled movements or holds to work the targeted muscles.
This document provides instructions for a complete warm-up program consisting of 3 parts: running exercises, strength/plyometric/balance exercises, and a final running section. The exercises include jogging, lunges, squats, planks, and jumping to prepare the body for physical activity. Proper form is emphasized, such as keeping the knee aligned and not allowing it to cave inwards during movements. The warm-up consists of multiple sets of varying exercises to gradually increase intensity and challenge balance, strength and cardiovascular endurance.
This document outlines a complete warm-up program consisting of running exercises, strength exercises, plyometrics, and balance exercises. The program is divided into three parts: Part 1 includes running exercises like jogging, hip rotations, and quick forwards/backwards running. Part 2 focuses on bodyweight exercises like planks, side planks, hamstring exercises, squats, and jumping. Exercises are grouped by difficulty levels from beginner to advanced. Part 3 involves cool-down exercises. The warm-up is performed along a course of 6 pairs of cones with exercises done between each pair before jogging back.
The document provides instructions for 12 abdominal exercises: crunches, twisting crunches, bridge, side bridge, cable crunches, pelvic thrust, V-up, jack knives, air bike, and lying leg raises/throwdowns. For each exercise, it describes the starting position and instructions on how to perform the movement, holding for 30-60 seconds where applicable. The overall document teaches a variety of core strengthening exercises for building abdominal muscles.
This document contains descriptions of various exercises for a warmup routine, including:
- Straight ahead running through cones in pairs, circling around each other, and other partner drills
- Static exercises like holding the plank position and one-leg lifts while lying face down on a bench
- Jumping exercises like vertical, box and lateral jumps
- Running drills such as across the pitch, plant and cut moves, and bounding
- Squat variations including with toe raises, one-leg squats, and walking lunges
- Single-leg stance exercises holding a ball or testing your partner's balance
- Hamstring exercises performed while kneeling, with variations for beginner, intermediate, and advanced levels
This document provides instructions for a 5-minute weight training workout that can be done at home. It includes exercises like pushups, bicep curls using resistance bands, lateral raises, lunges, tricep dips, and squats. For each exercise, instructions are given for proper form, movement, and number of repetitions. The workout aims to work the major muscle groups using only bodyweight or resistance bands for equipment.
Stretching is important before and after exercise to prepare and recover muscles. When muscles are stretched, they are extended to a resistance point which helps muscles and joints. Stretching improves flexibility, prevents injuries, and promotes strength. It also improves running form, performance, coordination and reduces soreness. The document then provides instructions and photos for how to properly perform different stretches, like hamstring stretches while lying down, forward bends while seated, and quad stretches while standing. Stretches should be held for 10-30 seconds until a mild discomfort is felt but not pain.
The document describes how to perform several martial arts moves including lunges, jabs, crosses, uppercuts, squats, back kicks, burpees, front kicks, side kicks, hooks, and full combos. It provides instructions on proper form and positioning for each move, with pictures demonstrating some of the moves. It also offers tips for modifying the intensity including starting slow, picking up the pace, adding breaks, going all out, adding a pulse, and doing full combos moving from one move to the next.
Best Strength Training Exercises for RunnersAQF Sports
There really is no right or wrong way to incorporate strength training into your routine, just bear in mind that consistency is of extreme importance. Choose a regimen that you can complete daily to optimise the benefits of strength training.
According to research weight training 2-3 times, every week for 8 to 12 weeks can show optimum results for runners.
Abs, or abdominal muscles, most often refer to your mid-section, but they are actually much larger than that.
Ab muscles run up the back and stretch down the butt and even down to the front and inner thighs.
So they really are a core set of muscles.
This document provides descriptions and instructions for 12 different stretching exercises that can be done as part of a cool down after physical activity or exercise. The stretches target different muscle groups like the spine, hips, shoulders, hamstrings, and more. Each stretch is described in terms of how to do it and which muscle groups it benefits. Taking time to stretch is an important part of recovery after a workout.
This document outlines an exercise program for patients who have undergone a lumbar discectomy. The goals within 3 weeks are to do 2-3 exercise sessions per day, walk for a total of 5km split into two sessions, and lift weights up to 5kg. The program focuses on core stabilization exercises using a transversus abdominis contraction to protect the low back during movements. Exercises progress from basic stretches and isometric contractions on the floor to movements with a ball and concluded with standing exercises.
This document outlines an exercise program for patients who have undergone a lumbar discectomy. The goals within 3 weeks are to do 2-3 exercise sessions per day, walk for a total of 5km split into two sessions, and lift weights up to 5kg. The program focuses on core stabilization exercises using a ball and includes exercises to do lying down, kneeling, sitting, and standing to strengthen the back and abdomen. Proper form is emphasized by engaging the transversus abdominis muscle and maintaining a neutral spine alignment throughout. Exercises are to be done in sets of 10-15 repetitions and held for 3-10 seconds, progressing to weight added as tolerated.
Brandi Smith-Young is a physical therapist who specializes in treating gymnasts. She provides exercises focused on strengthening the core muscles and improving hip and foot mechanics. The core exercises include planks, clamshells, and bridging variations. Hip exercises include clam kicks, side-lying leg lifts, and resisted band work. Foot exercises emphasize single leg balance and squats with an engaged arch. Stretching targets the hips, hamstrings, and quadriceps. The goal is to improve stability, movement patterns, and prevent injury for gymnasts.
This exercise program outlines rehabilitation exercises over 3 weeks following a lumbar discectomy surgery. The goals by 6 weeks include exercising 2-3 times per day, increasing walking, and lifting up to 10kg. The document provides detailed instructions for 20 different core-focused exercises involving positions like lying on the back or side, kneeling, and standing. Each exercise describes muscle activation and movements to help recovery while avoiding movements that could cause pain.
This document provides information about lower body exercises and common knee injuries. It lists the major muscles of the lower body and describes exercises that target the thighs, hamstrings, glutes, calves, and hips. Exercises are described both without equipment and with equipment like barbells, dumbbells, exercise balls, and machines. Common knee injuries discussed include fractures, dislocations, collateral ligament injuries, and tendon tears. Treatment options like immobilization, physical therapy, and surgery are also summarized.
The document provides instructions for a 6-week lumbar rehabilitation exercise program following back surgery. It includes over 20 different exercises targeting the lower back, core, and legs. Exercises should be done 2-3 times per day and include stretches, strengthening moves using balls, bands, and body weight as well as exercises done in standing, kneeling, and various positions on the floor or ball. The full range of motion and correct form are emphasized to protect the back during rehabilitation.
Similar to 5 Most Effective Abdominal Exercises (20)
Ron's Core Workouts - Abs and Back Crunch Circuit Safety First!crysatal16
The document provides guidelines for exercise during pregnancy, including physiologic changes that occur, recommended and precautionary exercises, warning signs, and specific exercises considered safe or not safe. It recommends regular mild to moderate aerobic exercise for 30 minutes daily, preceded by warm-up and followed by cool-down. Intensity should allow conversation and include ample fluid intake before, during and after. Exercises like walking, swimming and yoga are considered safe, while contact sports, scuba diving and mountain climbing pose risks.
This document provides exercises to target the abs and back, with an emphasis on safety and proper form. It includes over 20 core exercises that can be done on the floor or with equipment like an exercise ball or Bosu ball. Exercises are divided into circuits for abs, back, and dynamic stabilizers to work the entire core. Safety tips are provided, such as supporting the lower back and avoiding jerky motions, with modifications suggested for those with back issues.
This document provides instructions for several abdominal exercises that can be used to strengthen the abdominal muscles. It begins by explaining the abdominal muscles and benefits of strengthening them, such as improved posture and appearance. It then describes popular exercises like sit-ups, noting modifications for individuals with limb differences. Exercises are grouped by level from beginner to advanced. Photos demonstrate proper form for exercises using equipment or with assistance. Safety cautions are also provided.
This document provides an abdominal exercise guide that includes descriptions of various abdominal exercises. It lists the main and secondary muscles worked, equipment needed, and exercise mechanics (isolation or compound) for each exercise. It also provides tips for properly performing each exercise to engage the abdominal muscles and avoid injury. The exercises include both machine and bodyweight exercises targeting the entire abdominal region.
This article provides exercises to sculpt rock-hard abs and tone love handles. It describes 6 moves targeting the upper and lower abs as well as obliques, including the long-arm weighted crunch, seated ab crunch, corkscrew, and weighted one-sided crunch. Another section outlines 6 exercises for the obliques like the oblique V-up, Saxon side bend, speed rotation, and side jackknife. Repetition ranges from 8 to 15 are recommended to sculpt the abs and love handles.
VHS / S-VHS / VHS-C / MINI-DV Transfer to DVDcrysatal16
This comment supports exemptions to allow circumvention of access controls on DVDs for purposes of media literacy education. It provides background on media literacy education and its importance in teaching students to critically analyze media messages. Due to legal restrictions, media literacy teachers are currently unable to access contemporary film and television content needed for instruction, limiting the effectiveness of media literacy education. Exemptions would enable use of short clips for criticism, commentary and media literacy assignments, in line with fair use.
This document provides pricing and services for duplication, transfer, and packaging of DVDs, CDs, videos, and other media. It lists rates for DVD and CD duplication in various quantities, as well as options like printing, packaging, and customization. Video-to-DVD transfer rates are provided per hour of video transferred. Pricing for duplication of videos in various formats and quantities is also listed. Additional services around audio/video conversion, editing, and repairs are outlined.
Royal Camera Service provides video and photo transfer services at their location in Glendale Heights, Illinois. They offer video transfers from various formats like VHS, DVD, and digital formats to DVD or VHS for prices ranging from $12-18 per item depending on the quantity. They also offer DVD and VHS duplication, digital photo recovery from memory cards, and international format conversion services. Rush service is available for 25% more and editing services are $40 per hour.
This document provides pricing and service information for various media conversion and duplication services. It details pricing for transferring video tapes, films, photos and audio to video tapes, DVDs, or CDs. It also provides pricing for duplicating video tapes, DVDs, audio tapes and CDs. Additional services mentioned include tape repair, mastering, packaging, graphics, and technical support services like identification, authentication and enhancement of media.
This document provides step-by-step instructions for transferring video from a miniDV tape to a DVD using a DVD/VHS deck and Firewire cable. The key steps are: 1) Connect the miniDV deck to the DVD/VHS deck with the Firewire cable; 2) Insert the miniDV tape and a blank DVD; 3) Use the DVD recorder to dub the video from the tape onto the DVD by selecting the appropriate record mode and starting the recording. When finished, finalize the DVD so it can play in other DVD players. Eject the tape and disk, turn off all devices, and return equipment when complete.
Super 8, Regular 8, and 16mm Transfer Servicecrysatal16
The document provides instructions for searching the online catalog of the UCLA Film & Television Archive. It outlines a 4-step process: 1) Enter search terms, 2) Choose a search type, 3) Select optional search limits, 4) Click search. It describes limiting searches by date, location, language, and other advanced options. Catalog records include key information about holdings such as format and availability.
This document provides pricing and services for transferring film, video tapes, slides, and photos to DVD or digital formats. It lists flat fees of $10 per order plus $1.50 per minute for transferring film or tapes to DVD. Additional DVD copies are $29.99 each. Slideshows can be created from various media for $10 plus 50 cents per slide or JPEG file. Photo prints up to 8x10 can be transferred for $10 plus 90 cents per print. Tape repairs are $29.99 and foreign tape conversions are $48 for up to two hours of footage.
Patchin Pictures Film Transfer Information Sheetcrysatal16
The document provides information about video transfer and copying services offered by Innovation Studios located in Steubenville, OH. It lists pricing for transferring VHS or MiniDV videos to DVD starting at $25 for the first 2 hours and $10 for each additional hour, with options to add custom menus, chapters, and background music. Copies of VHS or DVDs are $15 each. The final section is a form for customers to provide details about their transfer request and preferences for chapter markers or background music.
This document provides information about transferring VHS, SVHS, and VHS-C videotapes to DVD or other formats. It outlines several package options for the transfer ranging in price from $24.95 to $99.95, with more expensive packages offering additional features like video stabilization, timecode correction, and digital color correction. The document also lists additional upgrade options and services available.
TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...crysatal16
Kurt's Digital Video Editing provides video and photo transfer services to help preserve memories. The document outlines:
1) Copyrighted materials like wedding photos require a release form due to copyright laws, otherwise they cannot be legally reproduced.
2) A price list for services including transferring videos and photos to DVDs starting at $30, and repairing computers starting at $30 per hour.
3) Instructions for customers to watch their video and note chapter points before submitting for transfer to DVD with a basic navigation menu.
DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5crysatal16
This document provides pricing and services for transferring film, prints, and slides to video tape as well as DVD duplication services from video tapes or previous transfers. Key services include:
- Transferring film, prints, and slides to video tape starting at $30 minimum with prices ranging from $0.10 to $0.75 per foot or print.
- Transferring the contents of up to 2 hours of video tapes, DVDs, or previous transfers to DVD for $29.95 for the first DVD and $19.95 for additional copies.
- Duplicating video tapes with prices ranging from $15-20 per copy depending on the quantity of copies.
SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICEScrysatal16
This document is a form for transferring VHS tapes to DVD. It requests the customer's contact information and the number of tapes. It details options to add labels and liners to the DVDs for an additional fee and provides space to list titles. The form calculates the total cost based on the number of DVDs and any added options. It provides payment and shipping instructions and notes that copyrighted content cannot be transferred.
The document provides instructions for using a Polycom video conferencing system, including its main components and how to operate the ViewStation, monitors, microphones, remote control, and other devices. It describes how to turn on the equipment, adjust cameras and volume, select sources, connect directly to other locations manually or via an address book, and contact technical support.
Procrastination is a common challenge that many individuals face when it comes to completing tasks and achieving goals. It can hinder productivity and lead to feelings of stress and frustration.
However, with the right strategies and mindset, it is possible to overcome procrastination and increase productivity.
In this article, we will explore the causes of procrastination, how to recognize the signs of procrastination in oneself, and effective strategies for overcoming procrastination and boosting productivity.
You may be stressed about revealing your cancer diagnosis to your child or children.
Children love stories and these often provide parents with a means of broaching tricky subjects and so the ‘The Secret Warrior’ book was especially written for CANSA TLC, by creative writer and social worker, Sally Ann Carter.
Find out more:
https://cansa.org.za/resources-to-help-share-a-parent-or-loved-ones-cancer-diagnosis-with-a-child/
Understanding of Self - Applied Social Psychology - Psychology SuperNotesPsychoTech Services
A proprietary approach developed by bringing together the best of learning theories from Psychology, design principles from the world of visualization, and pedagogical methods from over a decade of training experience, that enables you to: Learn better, faster!
Inspire: Igniting the Spark of Human Potentialgauravingole9
Inspire: Igniting the Spark of Human Potential
Inspiration is the force that propels individuals from ordinary to extraordinary. It transforms ideas into innovations, dreams into realities, and individuals into icons. This article delves into the multifaceted nature of inspiration, exploring its sources such as nature, art, personal experiences, and the achievements of others, and its profound impact on personal growth, societal progress, and cultural evolution. Through the lens of historical figures and timeless quotes, we uncover how inspiration fuels creativity, drives societal change, and ignites the spark of human potential.
As we navigate through the ebbs and flows of life, it is natural to experience moments of low motivation and dwindling passion for our goals.
However, it is important to remember that this is a common hurdle that can be overcome with the right strategies in place.
In this guide, we will explore ways to rekindle the fire within you and stay motivated towards your aspirations.
Strategies to rekindle the fire inside you and stay motivated.pdf
5 Most Effective Abdominal Exercises
1. AB EXERCISES
Don’t forget to switch the abs “ON” on before you perform the exercise.
Reps: 15-20 (60-90seconds on each exercise)
Speed: Slow & controlled (eliminate as much momentum as possible)
Level 1: Easy, Level 2: Moderate, Level 3: Harder
If necessary please consult a doctor before starting a training program. Please stop exercising if at anytime your lower back
should start to hurt.
ON THE FLOOR
LEVEL 1
SPINE PRESS: Lying on your back with knees bent and feet on the floor. Tighten your pelvic floor and then tilt your pelvis
•
so your back is pushed into the floor. Hold for 10secs then release.
HEEL DROP: Lying down on your back with both knees up to your chest and bent. Tighten you abs and slowly lower one
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heel down towards the floor making sure that your back does not pop off the floor. Extend legs out further to make
more difficult.
CRUNCH: Lying on your back, activate your pelvic floor and draw your belly button towards your spine without pushing
•
your back into the floor. Place your hands on your temples. Slowly lift your shoulders off the floor contracting the
abdominals. Hold at the top position for a count of 3 and then slowly lower back down to the floor. If your neck hurts
then place a fist between your chin and chest. Try to lift with your shoulders rather than your head
KNEES UP CRUNCH: Lying on your back, feet off the floor, knees bent and ankles crossed. Tighten abs; curl up so that
•
your elbows touch your knees. Pause briefly then slowly lower back to the floor.
KNEES UP TWIST CRUNCH: As above but with a twist, right elbow to left knee and vice versa.
•
HIP LIFT / BRIDGE: Lying on your back, knees bent. Push your lower back into the floor and lift your hips to the ceiling until
•
you create a straight line between your knees and your shoulder. To make the exercise harder tighten abs and lift one
leg 3-6inches off the floor whilst maintaining a level pelvis.
BACK EXTENSION: Lying face down, place your hands on your butt. Gently lift your upper body off the floor.
•
LEVEL 2
BICYCLE CRUNCH: Lying on back, pump legs as if on a bike and at the same time take opposite elbow to knee. Keep
•
the movement slow and controlled.
TWIST CRUNCH: Lying on your back, with your knees bent. Place hands on to temples, tighten your abs and lift your
•
shoulders off the floor. At the same time lift your right knee off the floor to meet your left elbow over your stomach.
Lower back down and repeat with other elbow and knee.
PLANK ON THE MAT: Kneel on the floor, lie down and position yourself on your elbows. Lift up off your knees so your toes
•
and forearms are only in contact with the floor. Hold for 30-60secs. To make harder lift one leg 3 inches off the floor,
hold for a pause, return foot and then lift other foot.
STUTTER CRUNCH: Lie on your back with knees bent. Perform an abdominal curl, hold, and then try and lift further again,
•
hold then slowly lower yourself back to the floor.
GLUTE LIFT: Lie face down on the floor resting your head into your hands. Bend your knees so that the soles of your feet
•
are facing the skyward. Tighten your abdominals and lift your knees off the floor squeezing your butt and lower back
muscles. You should be only able to lift your knees a couple of inches off the floor. Hold for a second or two then lower
your knees back to the floor.
SCISSOR LIFT: Lie face down on the floor resting your head into your hands. Spread your legs as wide as you can.
•
Keeping your legs straight, tighten your abs and lift both legs off the floor. Hold for a second or two then lower your legs
back to the floor.
Produced By Jamie Baird; 07970 782 476; www.thefitnesscoach.com
2. LEVEL 3
4 POINT CRUNCH: Lying on your back knees bent. Perform an abdominal curl (1), and then rotate to the right (2), rotate
•
back to centre (3) and then lower to the floor (4). Repeat on the other side.
ROLL DOWN: Start in a seated position with your legs out in front of you with your knees slightly bent. Place your hands
•
on to your knees and lower your upper body down towards the floor as slowly as you can one vertebra at a time. Keep
the movement as slow as you can.
REVERSE CRUNCH: Lie on back with knees up in the air. Then slowly using the abs pull the knees towards your head
•
without using excessive momentum. Pull in and hold briefly and then slowly lower back to the start position.
DOUBLE CRUNCH: Lying on back with both knees bent. As you curl upper body off the floor bring both knees up to meet
•
the elbows. The simultaneously lower knees and upper body back to the start position.
STRAIGHT LEG SWAP: Lying on your back, hands down by your side, place one leg straight out in front of you and the
•
other pointing to the ceiling. Swap both legs over, pause and then swap again.
If necessary please consult a doctor before starting a training program. Please stop exercising if at anytime your lower back
should start to hurt.
Produced By Jamie Baird; 07970 782 476; www.thefitnesscoach.com
3. ON THE BALL
LEVEL 1
SITTING ON THE BALL: Sit on the ball as if it were a seat. Tighten abs and pelvic floor. Gently lift one foot off the floor by a
•
couple of inches. Hold for 10secs and put back down. Repeat with the other leg.
PELVIC ROTATIONS: Sitting on the ball, rotate your pelvis in a clockwise and anti-clockwise direction. Also move your
•
pelvis in a forward and backwards motion as well.
HIP BRIDGE ON THE BALL: Lie on your back and place both feet on top of the ball. Push your lower back into the floor
•
and lift you hips off the floor. Hold for 10secs and repeat 10x. To make the movement harder, lift one leg off the ball
when you’re in the bridge position.
INNER THIGH SQUEEZE: Either sitting on the ball or placing the ball between your legs when you’re lying down. Squeeze
•
the ball in 10second bursts so your inner thighs get a good work out.
BALL CRUNCH: Lie down on top of the ball. Heels should be under your knees and knees should be hip width apart.
•
Place your hips at a lower level than your shoulders to make the movement easier. Keep base of spine and top of bum
in contact with the ball at all times. Place fingers next to temples, breath out and curl yourself upwards using your abs
keeping the ball motionless.
BALL TWIST CRUNCH: As above, but add a twisting motion as you curl up.
•
LEVEL 2
FORWARD BALL ROLL: Kneel behind the ball; place your hands on top of the ball. Using your knees as a pivot, keeping
•
your core strong, slowly roll the ball forward maintaining a straight line from your shoulder to your knee. Don’t go too far
and then pull yourself back to the start position.
PLANK ON THE BALL I: Kneel Behind ball, roll over the top of the ball and walk hands out until shins are on top of the ball.
•
Pull Shoulder blades down and back and hold abdominals in. Aim to stay as static on the ball as possible. Aim to hold
for 30secs. To make even harder lift alternate legs up 3 inches off the ball.
PLANK ON THE BALL II: Place your forearms on the ball. Stretch your legs out behind you on to your tip toes. Maintain a
•
straight line from your shoulder down to your ankle. Aim to hold for 30secs+
BALL SQUAT: Place the ball into the small of your lower back and rest the ball against a wall. Place feet out in front of
•
you and slowly lower your bum down towards the floor. Hold and pause at the bottom position, then push yourself
back up to the start position.
PRESS UPS I: To start place the ball high up against a wall for additional stability. Adopt a press up position with your
•
hands on top of the ball. Then lower your chest down towards the ball. To make harder lower the ball down the wall so
now it is contact with the floor.
BACK EXTENSION: Roll over the top of the ball keeping your toes in contact with the floor. Place your fingers next to your
•
temples and let your upper body curve around the ball. Tighten your abs and slowly lift your upper body off the ball.
Keep your eyes looking towards the floor at all times.
GLUTE LIFT: Roll right over the ball and rest on to your forearms on the floor. Keeping the legs together tighten your abs
•
and lift both your legs off the floor, squeezing your glutes and lower back.
Produced By Jamie Baird; 07970 782 476; www.thefitnesscoach.com
4. LEVEL 3
HAMSTRING CURL: Lie on your back and place both feet on top of the ball. Push your lower back into the floor and lift
•
you hips off the floor. Then using your heels pull the ball in to your bottom, bending your knees. Straighten your legs
keep your hips and return your back down to the floor.
BRIDGE ROTATION: Lying down on top of the ball in a bridge position. Place your hands together above your chest.
•
Rotate your hands over to the right hand side whilst rotating your upper body, letting the ball travel around your
shoulder blades on to the right shoulder blade. Rotate back to centre and then over to the left.
SINGLE LEG BALL SQUAT: As above but this time balance on one leg.
•
PRESS UPS II: Kneel Behind ball, roll over the top of the ball and walk hands out until shins are on top of the ball. Pull
•
Shoulder blades down and back and hold abdominals in. Bend elbows and lower chest down to gap between your
hands. For an easy press up rest your knees on the ball, to make press up harder move further over the ball so shins or
feet are resting on the ball
TRICEP DIPS: Sitting on the ball with the ball resting against the wall. Place your hands behind you on the ball and lift
•
your bum off the ball. Bend the elbows and lower your bum down towards the floor.
Produced By Jamie Baird; 07970 782 476; www.thefitnesscoach.com