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Rob
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| Rob Wilkins - It's Hip To Be Fit | |||
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Rob
Wilkin's Articles - bodybuilding Go
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| Rob Wilkins - It's Hip To Be Fit | |||
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Lying/Standing Leg Curl: The
leg curl can be done lying face down or standing. When using a lying leg curl machine, the back of your lower leg
should rest comfortably against the underside of the rollers. Hold the grips along side the bench and
slowly curl the weight toward you.
Remember to concentrate on the eccentric portion of this exercise and
use enough weight to stimulate the muscle. 3-5
sets of 4-6 reps. Squats: Utilizing the proper technique is paramount when
performing squats. We recommend a
shoulder-width stance with your toes pointed slightly outward. Place the barbell behind your neck across your
shoulders and resting on your trapezius (traps) muscles. Keep those eyes straight ahead and
focused. Slowly begin your descent into
the squat position. Take 2-4 seconds to go down, no pause, and 2 seconds to
come up. 3-4 sets of 8-12 reps. Leg Extensions: Perform
3-4 sets of 10-12 reps of extensions using 3-5 seconds to complete each
rep. While performing the extensions,
look straight ahead and to don't grip the side handles too tight because this
may increase blood pressure and cause dizziness. Lunges: Lunges are great for developing the vastus medialis and vastus lateralis
muscles. These muscles create the much-desired “quad sweep.” Use a shoulder width position with your eyes
straight ahead. Take a deep breath and step forward. Keep your back in a slightly arched position. Take a comfortable stride forward bending your front knee
and slowly descending to the floor. You
can either perform all reps on the right or left leg first or you can alternate
back and forth. 3-4 sets of 8-10 reps. Abs: Perform all exercises through a full range of motion in a slow
and controlled fashion. According to a recent study (2) by San Diego State
University and the American Council on Exercise (ACE), the following are some
of the most effective ab exercises:
These exercises will provide a great ab foundation for any workout
newcomer or seasoned veteran looking for a shapelier waistline. 1. Bicycle maneuver- Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even relaxed breathing throughout. 2. Crunches on exercise ball –Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance spread your feet wider apart. 3. Traditional crunch - Lie on your back with knees bent and feet flat on the floor in front of you. Lie on an exercise mat rather than hard floor to prevent back strain. Position your feet hip distance apart. Place your hands behind your head so that your thumbs are tucked behind your ears. Hold elbows slightly out to the sides and keep chin pointing upward. Curl up and forward lifting your head neck and shoulder blades off the floor. Make sure you’re not pulling your head forward with your hands. Pause at the top of the movement and tighten your abs. Slowly lower your head, neck, and shoulder blades as you inhale and return to starting position. Remember to keep knees bent and back straight throughout entire exercise. Dips:
Make sure to keep your elbows pointed out on
this movement. Keeping the elbows
pointed out isolates the chest muscles and only a small bit of the triceps are
used. Perform the dip in a slow
controlled fashion. If possible, take
about 15 seconds to lower yourself and about 15 seconds to rise up. Dips are difficult to do so it may take time
until you can perform the recommended number of sets. Stick with it—your efforts will soon pay off. Perform 3-4 sets, 8-12 reps with a
two-minute break between each set.
Barbell/Dumbbell
Bench Presses: When performing the
pressing movements complete the set in a slow controlled fashion taking about
3-5 seconds to lower the weight and about 2-3 to raise it. Rest two minutes and
repeat the process for 3-4 sets of 6-12 reps. Incline
bench press: If your bench allows,
change the pin in the bench so your chest muscles are stimulated at different
angles. While performing this exercise,
don’t lock out at the top. By not locking
out, you’ll keep the muscles under tension and stress; two of the main factors
that make muscles grow. Do 3-5 sets of
6-12 reps. Single-Arm
Preacher Curls:
The preacher curl bench is used to
isolate the medial (short head) of the brachialis muscle. Sit on the preacher
curl bench with either arm fully extended. Look straight ahead to keep your
neck in alignment and be sure to lower the weight in a slow, controlled
fashion. Perform 3 sets of 6-8 reps.
Lat Machine Pull
Downs: Wedge your knees
under the restraint bar and slightly arch the back. In a slow,
controlled fashion, pull the bar all the way down behind the neck, hold and
squeeze for 2-3 seconds and slowly let the bar rise. Perform 3 sets of 8-10 reps. Chins: The most basic of back exercises. Grip a chinning bar with a shoulder length
grip. Slowly pull yourself upward until
your chin is level with the bar. Slowly
lower yourself back to the starting position and repeat the exercise. Perform 3 sets of 6-8 reps. Barbell Bent
Over Rows: With your feet a
few inches apart, grasp the bar with an overhand grip. Bend your knees, arch
your back and lift the bar upward into the upper abdominals. Lower the bar and repeat.3 sets of 6-8 reps.
Seated Military
Press: Works the
anterior (front) deltoid: Start at chest level and raise barbell to arm’s
length overhead, lower it to upper chest (to increase the intensity, don’t lock
out at the top position). Repeat for 4 sets of 6-12 reps.
Standing/Seated Side Lateral Raise: Works the medial (side) deltoid: Hold dumbbells at sides, palms in. Raise dumbbells, straight arm, to shoulder height. Lower and repeat for 3-4 sets of 8-12 reps. Bent
Over Raises: Works the posterior (rear) deltoid: Raise dumbbells
straight out to side while in bent over position. Raise to shoulder height and
try to hold for one second. Lower and repeat for 4 sets of 6-12 reps. Standing Calf Raises: Place
both feet on the standing calf raise pad.
Lower your heels as far as possible toward the floor. Keep your knees slightly bent throughout the
movement, stretch the calf muscles, and repeat for 3 sets of 10-12 reps Seated Calf Raises: Place
your knees under the crossbar of a seated calf machine, place your toes on the
calf pad and raise up on the toes.
Slowly lower your heels toward the ground. Hold in the contracted position for 2-3 seconds and repeat for 4
sets of 8-12 reps
Finally, in developing your game plan,
make sure to incorporate the 3 basics of exercise mentioned in this article to
help you reach your goals. Your goal may not be to have bulging muscles but
make the commitment to become physically active and avoid the negative effects
of a modern sedentary lifestyle. After all “It’s
Hip to be Fit!” ________________________________________________________________________ Rob
Wilkins, originally from Linden, New Jersey, is a Technical Sergeant in the US
Air Force stationed at The Pentagon, Washington, DC. Wilkins is also a Special Assistant to the International
Federation of Bodybuilders (IFBB) and a recipient of the IFBB Gold Medal. To contact Wilkins e-mail him at waaszup@yahoo.com. Contributing: Kathy Watson References: 1. Appleton, Brad, Stretching
and Flexibility--Everything you never wanted to know, http://www.enteract.com/~bradapp/docs 2. www.acefitness.com, American Council on Exercise (ACE), Study Reveals Best and Worst Abdominal Exercises, May 14, 2001 |
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