Knees to chest abdominal exercise One abdominals exercise you can try is the knees to chest - this is great for beginners to start working those tummy muscles, but you can also do when you're advanced too. Try it at home and see. Avoid the knees to chest abdominal exercises if you suffer with lower back problems. Lie flat on the floor, keeping your lower back and head in contact with the floor, using your arms to push yourself down. Lift both feet off the floor, keeping your ankles and knees together throughout the movement, whilst keeping your lower back pulled in to the floor. Inhale and smoothly pull your knees towards your chest. Squeezing a soft ball between your knees during the movement can make the exercise harder. Focus on keeping your abs contracted throughout, especially on the outward phase, where your feet should not touch the floor. How many reps should I do? Beginners aim for 8 - 12 reps, not at full extension outwards with the floor. Advanced work for 20+ reps for three sets with 20 seconds rest.
How to Work Out Properly In a Commercial Gym At one point or another, you’re probably going to end up working out at a commercial gym on your quest to level up your life. I know many NF readers are hardcore Crossfit fanatics (with good reason), but for a lot of us the monthly cost of that membership is incredibly prohibitive. Home gyms often lack the necessary equipment (squat racks, barbells, heavy dumbbells, etc.) to get a full workout, so we resort to the LA Fitness, 24-Hour Fitness, or Gold’s Gym right down the street. Let’s be honest, it’s tough to train like a rebel when you’re trapped within the confines of the Empire. I’ve been exercising in various commercial gyms since I was sixteen, and they’re all pretty much the same: Walls full of treadmills and elliptical machinesDozens and dozens of “weight-lifting” machinesA room for low-impact cardio aerobic classesA section in the back or upstairs for the free weights You know what? I look at each day in the gym as a battle that I need to win. Pick a Good Target Bring your own music
Timothy Ferriss, Silicon Valley’s Self-Help Guru A few months ago, Timothy Ferriss, a self-help author, threw himself a party in San Francisco, where he lives. Officially, it was not a celebration for his most recent book, “The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman,” which came out in December and is already in its eleventh printing. In the book, Ferriss tells his readers, “Hack yourself,” and presents them with hundreds of “scientific rules for redesigning the human body”: bathing in ice to lose weight, eating organic almond butter on celery sticks to treat insomnia. Nor was the party meant to mark the enduring success of his first book, “The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich,” which is still on the Times’ business best-seller list after four years. M. Ferriss, who is thirty-three years old, is almost impossibly affable, with a square jaw, twinkling blue eyes, and a tanned, well-shaped skull that beams through his close-cropped fair hair. St.
amtrax: queenbroslob: bryanthephotogeek: ... The Caloric Burn of College Sports | HealthGuru From ultimate frisbee to foosball, college sports can actually be your key to physical fitness! Don't believe us? Keep watching. Transcript: Your favorite recreational activities could be your ticket to losing big pounds. Here's why. Your favorite recreational activities could be your ticket to losing big pounds. More »
Strength Training 101: How to Squat Properly This is an article by NF Team Member Staci. Squat squat squat squat squat squat squat squat squat squat squat…. Everybody! Wait, that’s not right… But that’s what I hear, because I love squats. Why? Even though the squat is considered by many to be a “leg” exercise, it’s really a full body movement that works just every muscle group in the body. Not only that, but it mimics a ton of natural movement patterns in everyday life. Whether your goal is to gain strength or lose weight, squats are one of the fastest ways to get there. If you’ve never squatted before, you might be a bit intimidated about the idea of starting a big new exercise. Squats are a big part of the Nerd Fitness Academy, and today we want to give you the confidence you need to START. Why squat? Squats are one of the most foundational functional movements in our lives. In some countries, not only do they continue to sit in a full squat (sometimes called a “third world squat”), but instead of sitting on a toilet, they squat over it.
The Best Of The Best: Here Are 20 Gems Of Wisdom You Need To Know Think of this list as the Academy Awards of getting bigger, stronger and leaner: It’s a collection of tips that represent total domination in the gym. Each “best” selection was chosen based on either bona fide scientific data, overwhelming anecdotal evidence by hardcore gym rats around the world or both. Looking for the best way to add thickness to your arms, carve out a six-pack or throw around more weight than you ever have? You’ll find the answer here. 1) Best For Big Biceps: Barbell Curl While variety is key to developing well-balanced arms, we suggest you stick mainly with straight barbell curls and use the EZ-bar just once in a while for a change. More weight used means greater muscle-fiber stimulation and growth potential. 2) Best For Overall Chest Mass: Dumbbell Bench Press 3) Best For Deltoid Development: Dumbbell Overhead Press 4) Best For Building Triceps: Dips Pushdowns might be your favorite triceps movement, but when was the last time you did dips? Sample HIIT workout to try: 1.
Right, Left Brain Conflict Say out loud the COLOR, not the word. This is a conflict between right and left sides of your brain. The right side tries to say the color while the left side of the brain insists on reading the word. The best hangover cures Food & Drinks We all know the head-bursting pain after a night of proper drinking. Therefore we give you this top 11 hangover cures. Enjoy the benefits! 11. Ginger is a digestive aid. 10. Honey is a great antioxidant full of fructose and glucose. 9. The extract from the prickly pear reduces nausea, loss of appetite and dry mouth. 8. Eggs contain cysteine. 7. The divine drink Coca Cola can do wonders for a messed up belly! 6. Greasy food sticks to the stomach wall and slows down the process of alcohol absorption. 5. Electrolytes. 4. Drinking more might sound like the worst thing you can do on a hungover morning. 3. Vietnamese rice noodles with broth and meat will hydrate you and fill your gut with a the much needed nutrition, exfoliation and toxin-fighting spices.. 2. Pad Thai will fill your stomach with a nice layer of noodles, eggs, tamarind juice and some light protein like shrimp, chicken or tofu. 1. The medicinal healing powers of the matzo ball have been famous throughout history.