EXERCISE Feel Good about yourself AT NO COST

Wednesday, August 29, 2012

Build Bigger Arms In Minutes at home free

Close-Grip Chinup
Grab a chinup bar with an underhand grip, your hands spaced about 6 inches apart. Hang with your arms straight. Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.

Dumbbell Biceps Curl

Grab a dumbbell in each hand, using an underhand grip (palms facing forward). Let them hang at arm's length next to your sides. Without moving your upper arms, curl the weights up toward your shoulders, then slowly lower them.

If your elbows move forward, you're cheating. Keep them pointing down.

Dumbbell Incline Offset-Grip Curl

Set an incline bench to a 60-degree angle, then grab a dumbbell in each hand so your thumbs touch the plates (instead of holding the center of the handle). Lie on the bench holding the dumbbells at arm's length, palms facing each other. As you curl the weights, rotate your wrists so your palms face you at the top of the move. Reverse to the starting position.

Grasp the weight so your hand is against the side of the plate, not in the center.

Rope Cable Hammer Curl

Attach a rope to a low-pulley cable and stand 1 to 2 feet in front of the weight stack. Grab an end of the rope in each hand with a neutral grip (palms facing each other). With your elbows tucked at your sides, slowly curl your fists up toward your shoulders, then return to the starting position.

Don't allow your wrists to bend as you curl the weight.

Towel Inverted Row

Lie under a Smith machine or squat rack with your legs straight and a bar set a few inches higher than arm's length. Loop two small towels over the bar, spaced shoulder-width apart. Grab each towel. Keeping your body straight, pull yourself toward the bar. Pause, then slowly lower yourself.

Using towels challenges your grip, so it also builds your forearms.

Dumbbell Single-Arm Isometric Curl

Grab a dumbbell in each hand. Curl the weight in your left hand until your elbow is bent 90 degrees. Holding that position, curl the weight in your right hand toward your shoulder, then lower it. Complete your reps while maintaining a right angle with your left arm. Repeat on the other side.

Keep one arm bent 90 degrees as you curl with your other arm.

Hard Move, Harder Muscle

Ready for a challenge? Try this exercise at the end of your biceps workout. Do two or three sets of 12 to 15 repetitions, resting for 60 seconds after each set.

Single-Arm Cross Curl

Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand, with your palms up. Hold your arms out to the sides so they're parallel to the floor, but keep your elbows slightly bent. Without moving your left arm, curl your right hand toward your head. Flex your biceps. Then slowly allow your arm to straighten--control the weight throughout the exercise. Repeat the move with your other arm.

Pick Your Plan

3 routines for the results you want

The Chinup Chaser

Chinups work your biceps harder than curls do. Combining the two can be even more effective. Use this combo routine to gain strength, burn fat, and build bigger arms.

How It Works: Perform three sets of the close-grip chinup [1] followed by three sets of the dumbbell single-arm isometric curl [6]. Rest for 60 seconds after each set. Do as many chinups as possible in each set, and complete 10 to 12 reps in each set of curls. Perform this workout twice a week, resting at least 2 days after each session.

The Multitasking Workout

Your biceps brachii is the muscle known as your biceps. Since your brachialis lies beneath, developing it will push your biceps higher. This workout trains both muscles by modifying an exercise every man is familiar with: the classic biceps curl.

How It Works: Grab a dumbbell in each hand, choosing the heaviest weight that allows you to complete eight to 10 repetitions of the dumbbell biceps curl [2]. For your first set, perform the exercise as described, with one exception: Use an overhand grip, your palms facing behind you at first. Do as many reps as you can, then rest for 60 seconds and perform a second set of biceps curls with a neutral grip (palms facing each other). Rest again for 60 seconds and do the move once more with an underhand grip, as shown. Repeat once for a total of two rounds. Do this workout twice a week.

http://my.menshealth.com/workout/The-Big-Arms-Workout

5 Butt Exercises for Men for Firm Behind

Believe it or not, your butt is one of your body's biggest calorie burners, and therefore, working and toning those muscles can really boost your overall fat loss. Tight glutes also help maintain your body's muscular balance, prevent pain, reduce the risk injuries, and eliminate pelvic tilt, which can push your lower abdomen out and make it look like you have a pot belly. So, if you really want to look sexy, make sure to include exercises for your backside in your fitness regime.

Getting to Know Your Butt
Butt exercises for men usually focus on your glutes, the largest muscles in the body. The smaller muscles in the group, the gluteus minimus and medius, are located under the largest muscle in the group, the gluteus maximus. Together, these muscles hold your pelvis upright when you take a step.
The gluteus maximus moves your thigh backward, turns your thigh or pelvis outward, moves your thigh out when your hip is bent, and moves your thigh inward when your hip is straight. This means you'll need to activate and work all planes of motion if you want have the butt of a model.

Stiff Leg Deadlift
click the photo to enlarge print

Because it involves your gluteus maximus, erector spinae, adductor magnus, biceps femoris, semitendinosus, and semimembranosus, a stiff leg deadlift builds muscle throughout your entire body and strengthens your core. It also prevents injury by strengthening your back and increasing your grip strength.

To perform a stiff leg deadlift, you'll need a dumbbell or free weights that you can set in front of a short platform. Then, you're ready to start.
Stand on the platform with your feet shoulder width apart and beneath the bar. Grasp the weights with an overhand or mixed grip and your hands a shoulder width or more apart. Lift the weight up until you're in a standing position. Be sure to keep your knees bent and your lower back straight as you go through the movement.

Next, bend at your hips to lower the bar to the top of your feet, flexing only slightly at the bottom of the movement. Extend your hips to lift the bar into the full upright position, keeping your knees bent and pulling your shoulders back, if they rounded.

Hip Raise
click the photo to enlarge to read the print

There are two reasons why a hip raises are great. First, they work your core, as well as your glutes and hamstrings. Secondly, they're easy enough that beginners can handle them, but there are several ways to increase the intensity and give even the most physically fit men a challenge.
To perform a hip raise, lay on the floor face up, with your feet flat on the floor and your knees bent. Then, simply raise your hips until your body lines up with your shoulders and knees to make a straight line.

Traditional Squats

Traditional squats are great exercises for men wanting to work their lower body. Not only do they work your quads and your core, but squats also work your entire lower body, including your calves, hamstrings, and glutes.
Start your squat by standing with your feet shoulder width apart and your back arched naturally. Then, holding your arms out in front of you at shoulder level, brace your core, hold it, and lower your body as far as you can by bending your knees and pushing your hips back. Pause, and return to the first position.
As you do the exercise, pay attention to your form. Make sure your body stays upright and your arms stay out in front of you. The tops of your thighs should be parallel with the floor at the bottom of the exercise. You'll also want to make sure your core stays tight, your back stays straight, and your weight stays on the heels of your feet. Your knees should always face the same direction as your toes.
Lunges

Lunges focus on your quads, glutes, and hamstrings, but if you really want to strengthen your glutes, instead of your quads, you'll need to go lower (longer) with your steps.
To start, stand with your feet shoulder width apart and your core tight. Then, lift one leg, stand on one foot, and pause. Take a step forward, landing on your heel, with your knee at a 90 degree angle and in line with your toes. Your body weight should be on your front foot and your torso should be straight and steady.
Then, keeping your movement controlled, continue through the motion, until your back knee almost touches the ground and your shin is leaning slightly forward. Finish off by pushing with your front foot to return to the starting position.

Dynamic Step Ups
Great for finishing your glutes, calves, hamstrings, and quads, dynamic step ups are a great metabolic finisher for your quads, and hamstrings. It burns off the last of the glycogen in your muscles and puts you right into prime fat burning mode.

Click the photo to enlarge the print.......

For this exercise, work one leg first, and then the other. Start with one foot on a bench and one off, standing so you face the bench. Then, push off with your lower foot, making sure to work your quads and glutes by pushing up through your heel.

As your foot comes up, rotate your body and swing your lower foot from the floor on one side of the bench to the other side, raising and lowering your arms with the movement for balance and a bit of an upper body workout.

As you reach the top of the dynamic step up, make sure the foot on the bench goes up onto the toe to activate your calves. This produces a slight hop-like motion and gets your heart rate going. You'll also want to make sure your knees and toes go in the same direction at all times to avoid injury.
A great butt is about so much more than just looking great; although that's the part we usually notice the most. You'll find your body will have better balance, have a lower chance of injury, and have better performance. These exercises for men will give the glutes a boost and have you well on your way to getting the firm backside you've always wanted.

Read more here click below

http://www.squidoo.com/butt-exercises-for-men

http://ezinearticles.com/?The-Best-Butt-Exercises-for-a-Sexy-Firm-Butt-and-Thighs&id=294275

The skinny on the six-pack how to get!!! AT HOME FREE

The “Big 10” compound lifts, which are exercise routines that should be in every man’s exercise bible.

Don't go to the gym just do these exercises at home using a large rock or make a barbell with a pipe and some cement on either end. There is no excuse not to exercise just because you have little money. See the article on cheap barbells you can make at the links at the right side.

• Squat: a compound, full body exercise where one lifts weights from a bent knee position.

• Dead Lift: a loaded barbell is lifted off the ground from a stabilized, bent over position. It is one of the three canonical power lifting exercises, along with the squat and bench press. click the photo to enlarge

• Stiff Leg Dead Lift: like the dead lift but finishing the move with straight legs.

• Power Clean: a move that refers to the lifter explosively pulling the weight from the floor to a racked position across deltoids and clavicles.

• Clean and Press: a lift in which a barbell is raised from the floor to shoulder height where it is brought to rest and then, with a lunging movement by the lifter, is thrust overhead so the arms extend straight in the air. (Click photo to enlarge to read)

• Flat Bench Press: a lowering of the barbell to the level of the chest, then pushing it back up until the arm is straight.

The dumbbell fly exercise is a resistance exercise and is used by athletes to improve chest size and shape. This exercise is also called the chest fly, and mainly works on your pectoral muscles, which we commonly refer to as the chest muscles. No special equipment is required for this exercise- a bench and a pair of dumbbells is all you need. There are 3 ways to do this exercise- on a flat bench, on an inclined bench and on a declined bench. All these 3 ways target different areas of the chest muscles. Here we will describe how to perform the dumbbell fly on a flat bench.

Here are the steps to be undertaken to perform the flat bench dumbbell fly.

Grab hold of a pair of dumbbells and a flat bench. Choose a weight lighter than what you believe or know you can pick. Its always better to start light and gradually add on weight.

Lie with your back flat on the bench, and dumbbells in each hand. Keep your feet planted firmly on the ground.

Bring the dumbbells up in front of you, so that the dumbbells are directly above your chest. Palms should be facing each other. This is the starting position.

An important to keep in mind is the grip. Your thumb should be curled around the bar, so that the dumbbell does not slip out of your hand during the exercise.

You should make sure that you dont lock your elbows when you bring the dumbbells in front of you. Also make sure that you have a spotter with you, just to avoid any accident.

Now slowly bring your arms down towards your sides, in an arc-motion with the elbows slightly bent, till the dumbbells reach the level of your torso. Your arms should be perpendicular to your torso. Inhale as you do so.

Lift the dumbbells back to the starting position, keeping your arms straight and elbows bent a little. Exhale as you bring the weights up.

• Incline Bench Press: same as bench-press but done while lying on an incline bench.

• Military Press: a move in which the barbell is lifted to shoulder height and then smoothly lifted overhead from there. (Click photo to enlarge to read)

• Pull-up: an exercise consisting of chinning oneself on an elevated horizontal bar.

• Bent-over Row: is a variety of rowing exercise done with the torso bent and the dumbbell dropped down with extended arms and then pulled up.

Monday, October 5, 2009

The No-Frills Workout at home

Think you need a room full of fancy equipment to help you get stronger? Think again. You can sculpt your muscles using little more than a couple of pillows, some soup cans and your own body weight.

Here's how:

Twice a week, do one set of 8-15 reps of each of these no-frills exercises. Once you can breeze the routine without breaking a sweat or feeling achy for a day or two afterwards, increase to two sets per exercise, three times a week. You should see a difference in the form of firmer, tighter muscles within six to eight weeks.

Squat (Legs)

1. Stand with your feet as wide as your hips, your weight slightly back on your heels, and place your hands on your hips. Pull your abdominals in and stand up tall with square shoulders and a lifted chest.
2. Sit back and down, as if you're sitting into a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward (this depends on your flexibility and your build.) If you can bend your knees far enough so that your thighs are parallel to the floor, don't go any farther than that, and don't allow your knees to travel out in front of your toes. Once you feel your upper body fold forward over your thighs, straighten your legs and stand back up. Take care not to lock your knees at the top of the movement.
Pull-overs (Upper Back)

1. Place two or three large pillows on the floor. Lie down on the pillows so that your entire head, back and shoulders are resting on them. Pull your abs in gently so your lower back doesn't arch up. Grasp a soup can in both hands and straighten your arms upward so that the can is suspended directly over your upper chest.
2. Lower the can behind you until the bottom of it is level with the back of your head. Straighten your arms.
Push-up (Chest, Shoulders, Arms)

1. Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so you're balanced on your palms and knees. Tuck your chin a few inches toward your chest so your forehead faces the floor. Tighten your abdominals.
2. Bend your elbows and lower your entire body at once. Rather than trying to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up.
Lateral Raise (Shoulders)

1. Hold a 12- or 16-ounce soup can in each hand and stand up tall with your feet as wide as your hips. Bend your elbows a little, turn your palms towards each other, and bring the cans together in front of the tops of your thighs. Pull your abdominals in and bend your knees slightly.
2. Lift your arms in an arc up and out to the sides until the cans are just below shoulder height. Slowly lower the cans back down.
Bench Dips (Arms)

1. Sit on the edge of a chair with your legs together and straight in front of you, toes pointing up. Keeping your elbows relaxed, straighten your arms, place your hands about six inches apart, and firmly grip the edges of the chair. Slide your butt just off the front of the chair so that your upper body is pointing straight down. Keep your abdominals pulled in and your head centered between your shoulders.
2. Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up.
Basic Crunch (Abs)

1. Lie on the floor with your feet hip width apart. Cradle your head in your hands without lacing your fingers together and with your elbows rounded slightly inward. Tilt your chin a small way towards your chest and pull your abdominal muscles in.
2. Exhale through your mouth as you curl your head, neck and shoulders up off the floor. Hold at the top of the movement for a moment, then inhale as you slowly lower down.
Back Extension (Lower back)

1. Lie on your stomach with your forehead on the floor, arms straight out in front of you, palms down and legs straight out behind you. Pull your abs in, as if you're trying to create a small space between your stomach and the floor.
2. Lift your right arm and left leg about one inch off the floor and stretch out as much as you can. Hold this position for five slow counts, lower back down, and repeat the same move with your left arm and right leg. Continue alternating sides until you've completed the set.
http://yourtotalhealth.ivillage.com/diet-fitness/the-no-frills-workout.print.html

12 Frugal Exercise Ideas Exercise Doesn't have to be at a gym do at it home for free

If you're not careful, getting in shape can cost quite a pretty penny. From the monthly cost of a gym membership, to very expensive home workout machines, to workout clothes, an MP3 player, a heart-rate monitor, costly shoes, very costly bicycles, health magazines and books, workout shakes and supplements, and more — physical fitness often isn't very cheap. However, you don't have to buy all that stuff, and if you'd like to get fit on a shoestring budget, it's very possible.

Here's how.

1. Skip the gym. One of the biggest costs for many people is the cost of a gym membership. It's actually worth the cost, if it will motivate you to work out, but if you can motivate yourself to work out at home, or at a community pool, or on a track or trail, you don't need to pay the monthly gym fee. Cancel your membership and use one of the options below.

2. Cheap home equipment. What can you do at home instead of using gym equipment or expensive home workout machines? The possibilities are endless, but some favorites include getting a barbell or a couple of dumbells. With either of these, you can do a very complete, full-body workout. (Here's one example.) Or try jumping rope, or using a medicine ball, or a stability ball, or stretchable bands, or a chin-up bar that you can install in your doorway.

3. Walk. Walking is free. You don't even need fancy shoes (although you want comfortable shoes) or fancy workout clothes (again, find some comfortable clothes already in your wardrobe). Find a school track or a nice park, and you're all set up.

4. Run. Running can be expensive, actually, if you buy a lot of gadgets such as a heart rate monitor and other similar items. But really all you need is a good pair of shoes. Other than that, you can run anywhere, just about, and get a good workout.

5. Swim. If you have to pay to use a swimming pool, this isn't a frugal option. But you might live near a beach or a lake, where you can swim for free, or there might be a community pool near you for very cheap. And swimming is one of the best workouts there is.

6. Even cheaper home equipment. Don't have the cash for some dumbbells or medicine ball? Use stuff you already have. A stairway can give you a free step workout. Heavy cans can be weights. Your kid's swing set can be a chinup bar. Be creative. Or, alternatively, you probably know 10 people who have exercise equipment they're not using (it's extremely common) — ask them if they'd let you have them for free.

7. Sports. Play pickup basketball with some friends, or go outside and play soccer with your kids, or join a local league. The key is to get active.

8. Free fitness info. Instead of buying a bunch of books and picking up a magazine every time you go to the store, surf the web for some free exercise info. You can find a ton of useful info online: RunnersWorld.com or CoolRunning.com for runners, or try Zen Habit's health tip day, or Google "exercise" or "fitness" or some variant thereof, and you'll find a million free articles.

9. Cheap workout fuel. Instead of buying expensive workout supplements, you can just use what you normally have in the house. A great post-workout drink, for example, is chocolate milk: it has protein and carbs, which is really what you want. Other good sources of protein include egg whites, low-fat yogurt, soy protein, and nuts.

10. Bodyweight exercises and pliometrics. Another great free workout that doesn't require any equipment is bodyweight exercises: pushups, chair dips, crunches, Hindu squats, Hindu pushups, lunges, squats and many more. Also try pliometrics, where you use explosive exercises to improve athletic performance and burn tons of calories.

11. Use the stairs. If you work in a building, use the stairs every day instead of the elevator. Over the course of a month, you could burn a few pounds of calories.

12. Converse or contemplate. Instead of buying an MP3 player to keep your mind company while walking or running, try free alternatives: conversation with a partner or contemplation while you're alone. They're actually very calming and worth giving a try
http://www.bargainist.com/deals/2007/08/12-frugal-exercise-ideas/

Monday, March 2, 2009

WHY SIT-UPS? FREE AT HOME DEVELOP ABS

WHY SIT-UPS? and exercise

I do exercises every night and so do my friends. These are exercises you can do at home with no gym necessary. Show me how hard you can work to improve yourself by starting these exercises every night the same as I do. It will work wonders to your stomach muscles hehe. These are simple exercises you can do at home without expensive equipment do it 45-60 min every night hehe

Make everyone online desire you with your great stomach abs and be proud of your body, don't be lazy as you seek new friends!

Sit-ups are one of the basic and most common exercises for the human body. In conjunction with a balanced diet sit-ups will help build a strong and well-balanced mid-section which is instrumental in practically all sports and physical performance, as well as in maintaining good posture and preventing injury.

Sit-ups can be performed no matter where you are, and best of all, they are completely free - no expensive equipment or annual gym fees required! If you're looking to develop a great core and mid-section, you could do much worse than follow along with the two hundred sit-ups plan.

Watch some guys do situps on youtube

http://www.youtube.com/watch?v=5C9ntlW1H_s&feature=youtu.be

The Six Greatest Ab Exercises of All-Time

Long-Arm Weighted Crunch

This exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.

Seated Ab Crunch

Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.

Corkscrew

This exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

Weighted One-Sided Crunch

This exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.

Kneeling Cable Crunch

Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.

Crunch/Side-Bend Combo

This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.