How to do a Sit Up
The sit up is the most basic of all the exercises focussing on training the abs and could be considered the quintessential exercise for the abs. Unlike the crunch it involves the entirety of the six pack (the crunch only really works the top two) which makes it slightly more difficult, but far more effective in building a rock hard mid section.
To perform the sit up you will first of all require a basic level of strength in that area. Before you begin you should be able to perform a few sit ups with good technique, raising and lowering yourself slowly as opposed to trying to ‘sling shot’ yourself up or arching your back. If you can’t perform the move correctly you will be likely to damage your back and won’t get the full benefit of the movement. Build up some basic strength then with crunches and other more gentle exercises before you attempt to integrate sit ups into your workout.
Once you’re ready to attempt a sit up, you should lie down flat on your back with your feet flat on the floor and knees bent. You see people placing their hands in a variety of places, but the most effective approach is to put your hands either by either ear, or crossed over on your chest. It is important at the same time that you do not link them behind your head as this will cause you to ‘pull’ on your head and neck which will place unnecessary strain on it and on your back. At the same time ‘pulling’ on your neck is a form of cheating that will mean your abs are less isolated in the movement getting help from the rest of your body.
From here your job is just to sit up in as controlled a manner as possible, pivoting at the hips and with your back straight until your chest touches your knees. Hold the top position for a count of two then lower in a similarly controlled manner.
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How to do a Crunch
The crunch is a great beginner’s workout for the abs that also has value for those who are experienced in working out and training their stomach. Due to its relative speed, and it’s focus more on the lower abs, it can be a great way to give the abs a very target workout in a short amount of time. At the same time for those just starting to lose weight and tone their body, it’s a simple enough movement that almost anyone can do it unlike sit ups or leg raises.
To do a crunch you will need to be lying flat on the floor on your back. Your feet should also be flat on the floor and up close to your body with your knees bent all the way. If you are going to struggle a lot on the crunches (remember it will also get harder as you go on) then you may benefit from having something to hold your feet in place. This can be achieved by tucking your feet under a sofa or by getting a friend to help them (which can also be good from a motivational point of view). The hands will go either crossed over the chest, or lightly touching either side of the head. It’s important not to link them behind your head or you will pull on your own neck which can lead to injury. At the same time, having your hands behind your head can lead you to swing your body more into the movement, which will take some of the effort away from your abs making it less of an ‘isolated’ workout.
From this position then the idea is to ‘crunch’ yourself up, bending across the stomach and gently touching your knees with your head. This should be a fairly quick but controlled movement, and trainees should ‘squeeze’ their abs by tensing them as they repeat the movement.
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How Many Times a Week Should You Train Part Two
In some cases bodybuilders will opt to train two body parts in one session, or when training for a competition might give themselves two workouts in a single day. The idea though is simply to give the muscle as much of an intense workout as possible, and then to give it the large amount of time required to recover. Recovery time mustn’t be neglected however as this is actually just important as the workout itself and will also require lots of protein to help build the muscle back up stronger after the stress its been under.
It’s how all this relates to abs however that provides the controversy, and whether or not abs should be trained in this way is something that divides many trainers and bodybuilders. To train the abs once a week with intensive session the same way as you would for the biceps will cause difficulties in walking and doing other exercises as they’re involved in every movement. This could very well lead to over training. At the same time while strong abs are desirable, if they get too strong they will look bloated rather than ripped and won’t be what many people training their abs are going for.
One option then is to leave out abs training entirely and to instead just work out the other muscles. The idea here is that training the other muscles will train the abs through their involvement in every movement. This way they will get large but not bloated, but at the same time they may not be particularly visible as they won’t have been specifically toned.
The other option is to go the entirely different route and do a ‘light’ abs session on every single workout. Bruce Lee actually trained his abs every single day without giving them a chance to rest at all. While this may go against conventional wisdom, it nevertheless resulted in one of the most ripped mid sections ever seen.
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How Many Times a Week Should You Train Part One
Precisely how many times a week you should train your abs is a subject that’s hotly contested among experts. However the reality is that different methods will suit different people, depending mostly on their goals but also on their level of experience.
When you’re first starting out and aiming to simply lose weight and tone your muscle, the most simple way to begin is with a full body session, most likely using calisthenics. Using a split programme to focus on certain muscle groups won’t do much to lose fat and will be too intense on each muscle for someone who’s just starting out (many trainers and bodybuilders aiming to impart wisdom lose site of this fact however). A full body calisthenics routine including lots of sit ups and pull ups for the abs on the other hand can be a great way to give the whole body a shock while using movements that anyone can benefit from, that burn fat as well as toning muscle and that don’t require any equipment (another benefit is that calisthenics train the core stability and every exercise will therefore train the abs). This should then repeated three times a week with at least one day’s rest in between each session. Over time this can be increased to four or five days. You should notice considerable improvement in your general fitness and muscle tone over time.
Once this becomes easy however you will need to start looking at using a more technical and tailored workout routine. This will most likely be what’s known as a ‘split’ routine. This involves doing heavy training on just one muscle group each day – for example using five different exercises of 3-5 sets to failure on just the dumbbells – and then allowing the muscle group all week to rest. While you rest the biceps you then focus on one of the other distant muscle groups, for example the legs or triceps.
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Homeopathic Remedies for Weight Loss
Homeopathy is a form of alternative medicine that’s rapidly gaining popularity in the West. Using an entirely different approach to modern medicine, it claims to provide remedies that can help everything form cancer to a tendency to itch the nose and of course, weight problems.
Homeopathic remedies work by exacerbating the symptoms of the problem. For example, should a patient suffer from flu, their prescription when taken normally would create flu like symptoms of a runny nose and lethargy. This is then thought to encourage the body to fight those symptoms and so the symptoms of the original problem. It is not unusual then for overweight patients following their homeopathic prescription, to find themselves actually gaining weight through increased appetite or a slower metabolism initially before the effects begin to work.
In homeopathy though, all problems are thought to come from the ‘living whole’. This suggests that symptoms are not isolated results of infections or disease, but part of an innate weakness or susceptibility. Counted among the symptoms then are the likes and dislikes, the personality and the history of the individual patient meaning that homeopathic remedies vary from case to case. One homeopathic remedy might address a slow metabolism, another cravings and another a personality flaw.
Of course to purposefully cause further symptoms of a condition could be seen as dangerous in itself and for this reason the active ingredients in homeopathic remedies are heavily diluted with water, lactose, alcohol or sugar through a process called succussion. So watered down are they in fact that in some cases not even a single molecule of the active agent exists by the end, with the belief being that the ‘vital force’ of the ingredient is transmitted to a memory in the water. However scientific studies have failed to prove the existence of such a phenomenon and the molecular makeup of water makes a ‘memory’ seemingly impossible. Studies on homeopathy meanwhile have shown it to be no more effective than placebo rendering it a ‘pseudoscience’.
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