Monday, 18 February 2013

Cellulite treatment

Cellulite treatment for Female Bodybuilders

Cellulite is caused due to the swelling of sub dermal fat cells which push around the connective tissues that hold the cells together. The less fat you have, the less noticeable cellulite is. Markets are crammed with expensive creams, lotions, and injections; but these products are not the right choice to get rid of cellulite. The medical profession is also taking full advantage of the people's disliking for the cellulite development by offering different types of surgeries. In fact, diet and exercise can help the most in reducing the appearance of cellulite. Eat High Fiber Food The best remedy for cellulite is possible even at home. To reduce cellulite, you are required to detox your body, particularly your liver and colon Steer clear of nicotine and caffeine and reduce your extra intake of salt or fat. Also drink plenty of water and eat foods rich in nutrients like soy, blue berries and nuts. Prefer to include healthier food in diet such as whole grain foods containing barley, rye, millet, or oats. All these grains contribute to fight against cellulite buildup. The secret for reducing cellulite is a food which has high fiber & low fats. So, it is recommended to rely more on fresh fruit, vegetables and whole grains. Ensure to get the nutrients glucosamine, B vitamins and essential fatty acids. Indeed onions work wonders to combat cellulite. 


Exercise Regularly Regular exercise is another home remedy which is very effective for the reduction of cellulite. Exercise does not mean to pump iron and become a body builder but in this case motion exercises like speed walking, cycling, climbing stairs, yoga and aerobics will work more, as these exercises help in burning off the excess fat cells, which are the main reason for the cellulite development. Choose exercises that help you loose weight on your legs and buttocks. Avoid the consumption of alcohol as alcohol slows down the digestive process and makes the body store more food as fat. It has been seen that giving up smoking and seeking a less stressful lifestyle also helps to slows down cellulite development. Indulge In Massaging Massaging the cellulite areas can also help in increasing circulation and breaking the fat cells. You can use a body brush, a body wash or exfoliating product, while bathing, as these products also increase circulation. Aromatherapy oils like sage, cypress and juniper also helps in cellulite reduction. If you want to go for special treatment, there are a few Spa Cellulite Reduction methods which are safe and natural. Wear Pantyhose Wearing pantyhose works to reduce cellulite as they press the fat and help circulation. Pantyhose, specially made to help reduce cellulite, are also available in the markets. There are a number of commercial products too, that you can use to reduce cellulite. Cellulite may never completely disappear but you can minimize it by doing regular exercise and having healthy diet.

Saturday, 2 February 2013

Chin ups exercise



Chin ups exercise is very important part of your upper body. It especially impacts on your back muscles, biceps, and shoulders as well. When done properly, they’ll even help you build strong, flat abs. Keep grip wide with palms facing away. Have a partner assist by "hooking" arm under ankles if needed. ALWAYS start each rep fully extended at bottom. Use hands as "hooks" and focus on pulling elbows down rather than pulling body up. Squeeze shoulder blades together at top. Most people’s cannot do 1 rep properly when they try Chin ups exercise. Due to this most people ignore it and performing easier exercises like lat pull downs and barbell rows etc.


More About Chin ups

If you follow the proper strategy and some hard work anyone can do chin ups then definitely you’ll get better results. The thing that makes chin ups so tough is that you need to be able to lift all of your body weight off the ground from a hanging position. One way to take off some of the load and make them easier is to use a resistance band. Decreasing the amount of weight you have to lift off the ground. Using them is simple too. All you need to do is tie a band to your chin up bar so that there’s a loop at the bottom. Place one of your feet in this loop and you’re set. You’ll now get the assistance you need to perform a proper chin up start with the heaviest resistance band required to perform 5 chin ups with proper form. Once you can do 3 sets of 10 reps it’s time to use a lighter band. Continue with this progression until a resistance band is no longer required.Perform this exercise by standing on a chair or bench, grabbing onto the pull up bar and raising yourself to the top position of the pull up exercise. Your chest should be even with the bar. Then, lower yourself from the top position of the pull up to the bottom for 5 seconds. Increase the amount of time you take to lower yourself by 2 seconds every workout. Do this until it takes 15 seconds to perform 1 rep. 

I recommend doing them 3 times a week with a days rest between each workout. They should be the first exercise in your workout. This will ensure that your body is rested and able to put 100% into every rep. Once you can perform 15 second negative pull ups for 10 reps you should be able to perform at least 2-3 sets of 3-5 pull ups. hope you like this exercise schedule your positive comments will be appreciated.

 
 

Monday, 21 January 2013

Strengthen your Back Muscles

If you wants to Strengthen your back muscles like a professional body builders then checkout our exercise schedule hope you consider it and it definitely helps you to get batter results according to your demand but hard work is the key of your success. bodybuilders tend to develop each and every muscle on the body, there are still some that avoid back exercises. When the arms and torso are bulked up, with the ideally formed abs, and deltoid muscles so big that nothing else can be seen beside them, back tend to be left out from the extensive bodybuilding process, which is a mistake Back muscles are very important, because most of those are engaged in all body movements and the standing position. Those muscles carry entire organism and all other muscles, so they should not be forgotten now check out the step by step schedule regarding back exercise so lets get started with the first exercise. 

 

  • Ball back exercises bodybuilders would normally do and it does not involve extra weight lifting, but since it is done with the help of the ball, it is an interesting form. This is because a lot of balancing and coordination is needed in order to stay on the ball, and also, muscles are under constant tension. This exercise is excellent for warming up and is also great for extension and stretching.
  • No extra weight There are two more exercises that do not use additional weight but are great for the back muscles. One is called chin-ups, where all you need is chin up bar and your muscles. The point with this exercise is that you can do it in several different ways and that depends on the distance between hands when the chin up bar is grabbed. Also, when starting the exercise, body has to be relaxed, legs bent in knees, so that the entire weight of the body is raised. If possible in up position, it would be good to stay like that for a second or two and then go down.
  • Hyperextensions are also very interesting and you can even use a table, not some gym station. This is why this exercise can be performed at home too, if there is enough space. Legs should not be moving and they provide leverage, while torso is free to lean and go up. Also, it would be for the best if a few seconds pause is made when torso is at the top level.
  • Weight exercises These types of exercises include several forms, such as pull through, flat down pullers, and so-called row exercises (T bar, Arm dumbbell, and bent barbell, etc.) Weight or no weight, back muscles are not that easily bulked up and they do take some time and patience in order to grow the way we would like the best hope you like this exercise schedule your positive comments will be highly appreciated.

Thursday, 17 January 2013

Dumbbell Flys

If you wants to build your chest like a professional body builders then checkout our exercise schedule hope you consider it and it definitely helps you to get batter results according to your demand but hard work is the key of your success.Grasp a set of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs, Lay back on the bench and extend your arms out, holding the dumbbells above your body with a neutral grip palms facing each other. The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise, Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only, keep your arms slightly bent, Once the dumbbells get about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down, Without letting the dumbbells touch, slowly lower them again, and in last repeat the same action for some time.

Before Starting Dumbbell Fly 

Follow some necessary tips which definitely help you get batter result this exercise should be done slowly, focusing on the stretch and contraction of the pectoral muscles, Always use a wide semi circle motion when doing this exercise, and don't allow the dumbbells to come too close to the body, Don't pause or let the dumbbells touch at the top of the exercise, Use a full range of motion by lowering the dumbbells as far as comfortably possible hope you like this exercise schedule your positive comments will be highly appreciated.

Incline Bench Press

If you wants to build your chest like a professional body builders then checkout our exercise schedule hope you consider it and it definitely helps you to get batter results according to your demand but hard work is the key of your success. The incline bench press works the upper chest. Set up for the incline bench press by setting the bench to an angle of between 30 and 40 degrees 30 is preferable as anything higher than that will use your shoulder muscles too much) and loading on the weight you want to use. Lay back on the bench with your feet firmly on the floor and grasp the barbell with a wider than shoulder width overhand grip (palms facing your feet. Take the barbell off the rack. Slowly lower the barbell down to the top of your chest as far as possible without touching your body. Pause, then slowly raise the back back to the starting position. Do not lock your elbows out. Repeat for desired reps.


Before Starting Incline Bench Press

Keep one thing in your mind don't set the bench angle too high. 30 degrees is enough to hit your upper chest and not overly involve your shoulders, Don't "bounce" the bar off your chest. Keep the rep timing slow and control the weight, especially on the way down. Lowering the weight should take about twice as long as raising it, You should lower the bar straight up and down to your upper chest.hope you like this exercise schedule your positive comments will be appreciated.

 


Barbell Bench Press

If you wants to build your chest like a professional body builders then checkout our exercise schedule hope you consider it and it definitely helps you to get batter results according to your demand but hard work is the key of your success bench press is one the best exercises for building the chest. Here's some tips on benching with good, safe technique follow these tips. Setup for the bench barbell bench press by setting the height of the rack (if it's adjustable) and adding the weight you're going to use.Lie back on a the flat bench. Using a medium width grip and palms facing forward (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.Slowly lower the bar straight down to the middle of your chest. Don't let the bar touch your chest! Pause, then slowly raise the bar back up. Do not lock your elbows out or rest at the top, go straight back into your next rep.Repeat for desired reps.Place the bar back on the rack.


Before Starting Bench Press

This exercise is very helpful to build up your chest and here are some tricks for Bench Press before getting started follows these tips for batter results.

Make sure you grip with bar with your thumbs around the front. This is the only safe way to bench. Too many people have got injured when the bar has slipped forward and fallen on their chest or even worse, neck, It's common for some lifters to bounce the bar off their chest. The bar should not touch the chest at all throughout the set, Locking the elbows out at the top of the movement makes the exercise easier, takes the pressure off the target muscles, and makes the exercise less effective. Always stop before your elbows lock out and immediately start slowly lowering the bar for the next rep, Another common practice amongst lifters is to use heavy weights and not lower the bar all the way down and up. Although this technique is good for shocking the muscles, you should always use the longest rep range possible without locking your elbows or touching your chest, Rep timing should slow enough that you control the weight on the way down. Letting the weight drop really quickly is not productive because the muscles do not have to work as hard on the negative phase of the movement. This makes the exercise less effective, Keep your feet firmly planted on the floor. Your feet provide the stabilization for the lift, if you hold them up or flap them around you're move likely to lose balance, Make sure you have the right grip on the bar. Your hands should be wider than shoulder width, as demonstrated in the video. If your grip is too narrow your shoulders will take over as the prime movers in this exercise, Make sure you lower the bar straight down to your middle chest and push it straight up. Don't deviate from this range of motion, Your glutes and shoulder blades should be touching the bench at all times throughout the set. It's OK to arch the back as long as the glutes and shoulder blades are fixed. hope you like this exercise schedule your positive comments will be appreciated.

Sunday, 13 January 2013

Leg Exercises for Bodybuilding

The exercises which i am sharing right now for legs used by bodybuilders and other athletes.thigh muscles, hamstring muscle, calf muscle. Leg workout for the leg muscles.these are the main exercises for Legs workout.

Leg presses exercise

This exercise is very useful if you wants to gain some mass on your thighs. A machine leg exercise that puts most of its emphasis on the leg muscles and less on the lower back. hope you'll get batter results.


Leg extensions exercise

This exercise is very useful if you wants to more define your thighs or shapeout your thighs this workout  considered a leg isolation exercise, and is used to really shape the leg muscles.hope you'll get batter results.


Squats exercise

This exercise is very useful if you wants to more mass to the legs. Squats are great for mass building. Most of the professionals bodybuilders are called to be the king of all leg exercises and i totally agree with that because its covers almost all the relevents needs regarding Mass to your legs.

Calf Exercise

One leg calf raises
Isolates each set of calf muscles. You can do this exercise with or without weight. This can be a very effective body weight exercise for the legs.
The best leg exercises are:
1. For the calves, standing calf raises. 2. For mass to the entire leg muscles, squats!
3. For the front of the legs, leg extensions. 4. For the back of the legs, deadlifts, squats, leg curls.