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Stairclimbing with Dumbbells

Maybe Rocky could achieve his goal of climbing stairs without extra weight, but you can’t. Select a 3- or 5-pound dumbbell for each hand....

Best Exercises for Building a Better Body! A Scientific Approach

Best Exercises for Building a Better Body! A Scientific Approach Exercises for Building a Better Body! A Scientific Approach Your...
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Aug 05 2008 by Supanee S.

The worst foods to have 15-30 minutes post-workout
The worst thing you can do is wait too long after your workout to eat. Always try and have something immediately after your workout, and remember to keep it simple so that your body can metabolize the food quickly. Try to avoid the items below especially since many of them offer little nutritional value to your diet and will not help re-fuel your body properly after a calorie-burning workout.

1. High fat foods, such as fried food, burgers or pizza
2. Handful of plain nuts
3. Candy or chocolate
4. Bacon and eggs
5. Coffee and doughnuts


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Aug 05 2008 by Supanee S.
Exercise,

Model Fitness: Kim's Dumbbell Workout

Best Exercises for Building a Better Body! A Scientific Approach



Exercises for Building a Better Body! A Scientific Approach

Your main goal for building a better body is to look and feel as good as you can. To do this you must balance development in the upper and lower body. Even specific body parts must show balance. For example, you can’t improve your upper arms without also improving your chest and shoulders. Select exercises based on their ability to isolate and shape specific muscles. This is not as easy as it seems. On the one hand, you must do “whole body” large muscle exercises ? such as squats ? because they are very effective at toning muscle while helping you maintain body symmetry (size balance between muscle groups). However, you must also do exercises that isolate specific muscles and muscle groups. You can’t build a better body until you can choose exercises that target muscle shape as well as definition.
Scientists have an amazing tool called electromyography (EMG) that shows how much muscles work during specific exercises such as benches, squats, curls and sit-up. EMG measures the electrical activity of muscles. Scientists place electrodes over a muscle belly. The harder the muscle works, the more electricity is measured on the EMG. By placing the EMG electrodes (pads that pick up the electrical signal is the muscles) on key muscle groups, scientists can tell which exercises are best for shaping and defining.

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Aug 05 2008 by Supanee S.
BACK & LATS
Wide Grip Pulldowns
This exercise is the best for working the lats according to a recently published EMG study. However, it also activates the deltoids, traps and shoulder rotator cuff muscles. Some experts warn athletes not to pull the weight behind the neck because it may cause shoulder injury (impingement).
The technique: Begin in a seated or kneeling position, depending on the type of lat machine. Grasp the bar of the machine with arms fully extended. Slowly pull the weight down until it reaches your chest. Return slowly to the starting position.

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