Minggu, 23 Januari 2011

DO exercise at your home



1. Abdominals

Abdominal Crunches

  • Lie down flat on your back with your knees bent and your feet on the floor.
  • Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
  • The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.
  • To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.
  • Your anatomy will automatically cause you to follow a crunching pattern.
  • Hold at the top of the movement for a second and squeeze hard.
Start position of the crunch
Top position of the crunch


2. Biceps

Dumbell Curls

  • Stand with your knees slightly bent, arms at your sides, holding your resistance bags or two dumbells in your hands.
  • The curl movement happens only at the elbow. With your upper arm pinned at your side and bending only at the elbow, lift the weight up to shoulder level.
  • Your palm should be facing forward all the way up and all the way down.
  • Squeeze hard at the top then lower slowly.
  • Do the same with the other arm, alternating back and forth.


Source: 
http://www.fitstep.com

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