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Archive for sit ups

Ab Exercises For Beginners

By FitnessDude · Comments (0)
Thursday, September 9th, 2010

Some very effective beginner abs exercises are:

ripped abs 11 Ab Exercises For BeginnersBicycle Exercise:

According to a recent study, Bicycle exercise is best for developing and maintaining six packs and to reduce the waist line. For doing Bicycle exercise we should lie on the floor and lace our fingers behind our head and then bring your knees inwards towards the chest area and then lift your shoulder blades off the floor. This, you have to do without pulling the neck. Then, straighten your left leg out and at the same time turn the upper body to the right along with that take your left elbow towards your right knee. Next, you need to switch sides for that bring your right elbow towards your left knee. This, you can repeat by alternating the sides in a pedaling motion for about 12 to15 times.

Sit-Ups:

Take a mat and lie down on your back, bend the knees, make sure to place the lower back flat to the ground with both hands reaching up and keeping our eyes locked to any one object on the ceiling. Breathe out the air as we contract. We should do it slowly and carefully until we feel that we cannot handle anymore. We should never let the abs loose during the workout.

Crunch:

It is similar to sit-ups; instead of trying to get the upper body up we need to curl our chest towards the hips. We should do maximum contraction by emptying air.

Reverse crunch:

To do this, we need to lay on your back, place the lower back flat on the ground with both hands on the ground for balance and support. Slightly bend the knees and pull both legs up towards hips (Like L shape). Flatten the Abs and slowly curl the hips towards the chest and hold it for few seconds and then gently release down.

Most importantly, get creative with your ab workouts.  Use a swiss ball, medicine balls, kettle bells, and other weights and equipment.

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Categories : Abdominal Workouts
Tags : ab workouts, abdominal training, abs, abs routine, abs workout, beginner ab workouts, beginner abdominal training, beginner abs, bicycle exercise, crunches, get flat abs, Reverse crunch, sexy abs, sit ups

The Army Physical Fitness Test

By FitnessDude · Comments (0)
Tuesday, January 5th, 2010

US Army Logo 223x300 The Army Physical Fitness TestHere is some useful information if you are interested in signing up for the Army.  You will need to pass the Army Physical Fitness Test which is made up of three different events, but knowing what will be required of you will give you an edge in the testing.  When preparing yourself for the fit tests, you will want to make sure that you can do them within the time limits.  Practicing these events would be a great idea, so that you know what you are made of before you show up for testing day.

Here are the three events that you will have to pass in the Army Physical Fitness Test.  The events are listed in the required order you will have to perform them.

-Push-ups
-Sit-ups
-2-mile run

You perform the events in the order listed above, and you will have to take at least 10 minutes to recover and no more than 20 minutes to recover before moving on to the next event.

Push-up event (2 minutes) – This event will test the endurance of your chest, shoulder, and triceps muscles. Depending on your age, there is a specific standard of push-ups you will need to perform in two minutes.

Sit-up event (2 minutes) – Sit-ups will test the endurance of your hip-flexors and abdominal muscles. Again, depending on your age, there is a standard amount of sit-ups you will need to do in that two-minute time frame.

2-mile event – This cardio event will challenge the endurance of your respiratory system and legs, and of course there is a time limit depending on your age.

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Categories : Exercise
Tags : APFT, armed forces, Army fit test, Army Physical fitness test, army reserve, correct running form, crunches, diamond push ups, fitness test, long distance running, military push ups, push up, push up training, push ups, Running, running long distance, sit ups, US Army

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