Sunday, April 26, 2009

Flex em'

Lower Abdominal Muscle Exercises

The muscles in the lower abdominal region (below the navel) do not exist in isolation. The abdominal muscles consist of a series, called the upper, lower and oblique abdominals.It's not possible to train the lower abdominal muscles and leave out the others, but it is possible to do exercises that emphasize this area. Let's try and understand the function of the abdominal muscles.Contraction of the upper abdominal muscles tends to bring the ribs towards the pelvis. Imagine you are lying on your back for the abdominal crunch. When your shoulders are raised off the floor, the action is initiated by the upper abdominal muscles.Contraction of the lower abdominal muscles tends to bring the pelvis towards the ribs. Imagine you are lying on your back for the traditional reverse abdominal crunch (one of the best lower abdominal exercises). When your legs and hips are raised off the floor, the action is initiated by the lower abdominal muscles.The secret to a flat, toned and trim lower abdominal region lies in aerobic exercise and diet.
- N Chodas

Getting started with abdominal and back exercises

Fortunately, health experts in recent years have emphasized the need to develop strong core muscles as key to better overall health and improved back health. Movements or poses in a number of popular exercise programs, such as Pilates and some forms of yoga or Tai Chi,focus on building these muscles.Exercising the abdominal muscles and back muscles should be included as part of a daily routine of good health, like brushing teeth. To gain the benefits of strong and supportive abs and back muscles, a full set of exercises should only take 10 to 20 minutes to complete.
- T.E. Hyde

Muscles Safety

Training tips

1) Maintain your ideal body weight. The more you weigh, the more stress you are putting on your joints, especially your hips, knees, back and feet.
Move your body. Exercise protects joints by strengthening the muscles around them. Strong muscles keep your joints from rubbing against one another, wearing down cartilage. We can help you get started on an exercise program that works for you.

2) Stand up straight. Good posture protects the joints in your neck, back, hips and knees.

3) Pace yourself. Alternate periods of heavy activity with periods of rest. Repetitive stress on joints for long periods of time can accelerate the wear and tear that causes osteoarthritis.

4) Listen to your body. If you are in pain, don't ignore it. Pain after activity or exercise can be an indication that you have overstressed your joints.

5) Don't be static. Changing positions regularly will decrease the stiffness in your muscles and joints.

6) Don't engage in activities your body for which your body isn't prepared. Start new activities slowly and safely until you know how your body will react to them. This will reduce the chance of injury.
Wear proper safety equipment. Don't leave helmets and wrist pads at home. Make sure you get safety gear that is comfortable and fits appropriately.

7) Don't try to do a job that is too big for you to handle. Get another pair of hands to help out.