Health and Fitness

I’ve seen many similar instructions for doing leg lifts while flat on your back, esp Pilates double straight leg stretch. But all say to engage the core, lower legs only to 45 degrees, and to not allow the lower back to lift off the ground. Why? Will this disengage a muscle or cause strain? Looking for answer that includes which muscles are affected when back lifts. Thanks!

If my lower back lifts up, exactly which muscle becomes disengaged? Where can I find a diagram?

Lifting the lower back could cause strain, and also it keeps you from isolating the abdominal muscles.

I have school and work and i have no access to a gym. Any suggestions for an at home workout plan?

ok it only takes 6 minutes!! lets see if i can remember it….do regular crunches, to the left crunches, to the right crunches, bycicles, hands under butt lifting legs, and holding crunch each for 30 seconds and then repeat one more time. I should do that….haha

kickbackwithkava.com

I want to get big but not too big

I own a bowflex and it is a great machine. Just make sure you use it properly and follow the directions for the exercises they will send you. You can seriously hurt yourself while doing any type of exercise if you don’t do them correctly or over work yourself. You will not look the people in the commercials! They are body builders who work out for a living and follow very strict nutrition plans to get as big as they do.

I’m looking to get a new home gym system, or some sort of excercise equipment; I do not have a lot of money to spend, and I do not have many large places to put something, and I cannot buy a new free-weight system, as it crowds areas rather quickly. What types of systems should I look at? Resistance? Is there a horizontal type of system that I could look for, or are the better ones vertical types? I just need some general help in this. My basement is the largest and most empty place I have, and I think it goes up about 6 and a half or maybe 7 feet at most.

Dear j.1063

There are so many choices. If I were you, just for an example, I would buy a dip and chin-up station with a pair of weight cuffs. I wouldn’t waste my money, energy and time for all other fancy equipment if to do an effective work-out. I will still give you links to other popular equipment, which I think OK, for your consideration at the end.

http://www.nextag.com/dip-and-chin-up-station/search-html

http://www.tartangroup.com/images/upload/items/large/11-wc010.jpg

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Then I can do either weighted, or without weight

1) arm dips
2) leg raises
3) push-ups
4) chin-ups

With the weight cuffs alone you can do

1) biceps curls
2) triceps kickbacks
3) lateral raises
4) overhead presses
5) squats
6) lunges
7) leg curls

If you get seated and with your feet hanging away from the floor, with the weight cuffs you can do

1) leg extension as well

With a strap, just hook it to your stand and put your feet thru the loop, you can also do some crunches.

I will give you links to all movements mentioned, if dumbbells or cables are used in the demo, just replace with your weight cuffs *****

But of course you may buy other home gym… back in a minute with more information.

=========>

Exercise directory

> arm dips http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

> leg raises http://www.exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaise.html

> push-ups http://www.exrx.net/WeightExercises/PectoralSternal/WtPushup.html (on the floor or on the stand)

> chin-ups http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html

> biceps curls http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

> triceps kickbacks http://www.exrx.net/WeightExercises/Triceps/DBKickback.html

> lateral raises http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

> overhead presses http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

> squats http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

> lunges http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

> leg curls http://www.exrx.net/WeightExercises/Hamstrings/CBStandingLegCurl.html

> leg extension http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

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Other choices

(1) Bullworker or Steel Bow http://www.downes.info/

(2) Power Lever http://bestbuyfitness.webdirectbrands.com/product.asp?intProdID=1424&productName=Powertec+Leverage+Power+Lever+%28L%2DPL%29

(3) A typical home gym http://bestbuyfitness.webdirectbrands.com/product.asp?intProdID=1413&productName=Yukon+Condor+Home+Gym+%28CGS%2D147%29

(4) Stepper with handle bar and neoprene dumbbells + twister http://ypd.en.alibaba.com/product/50066399/50301482/Steppers/Stepper_with_Twister_And_Dumbbells.html

(5) Resistance Bands http://www.fitnessgiant.com/resban.html

^_^ good luck

Hercules

www.episodeevents.com

A friend told me that the "Calories Burned" indicators show inflated numbers, with no basis in reality, because the manufacturer wants the consumer to think that particular machine is helping them burn lots of calories. Is this true, or a conspiracy theory?

When I took physics in college one of the problems was to calculate how many calories Bob burned while on a stationary bike utilizing a magnetic flywheel for resistance. This is a very straightforward calculation if you know the strength of the magnet and the speed (RPM’s) at which the disk is turning. The values I calculated were ballpark accurate with what the readouts tell me when I use a machine. Treadmills and elliptical machines are also simple. Basically you can calculate how much work is being done to move a given weight a certain distance. These numbers are very simple to calculate using basic laws of physics. I think, if anything, they’d usually be a little LOWER than the true value, as friction and equipment wear and tear will result in more energy being required to overcome uncalculated resistance. The calories burned indicator might cut some corners on how it calculates the number, but for the most part they’re pretty accurate.

I mean, my friend works out and actually eats right (without knowing it). My other friend does all the sports and eats right. I try to eat right but what else can I do to make myself healther? I don’t EVER remember to do routines, but I try! Help!?
I’m 13, I weigh 116 pounds and I’m 5′2.
I ride my bike alot, too…

try to go out with your friends when they go running and do smll things like drinking water and tea with antioxidants
these will help you lose weight
Also try to cut down on proteins and fats and focus on eating mostly carbs

laptop carrying cases

I want a exercise routine that i can do at home and can give me a flat stomach and toned legs.

Try the lil jack workout This one is the easierst workout routine i know http://www.youtube.com/my_videos_insight?v=TKCGe2Ezris#v.TKCGe2Ezris.viewcount.world..14129.10..

I have a dvd with a great set of workots, each one 8 minutes long. Your only supposed to do one day and its not exactly intense…does anybody know if they really work?

I’m on a 20 minute a day program. I’m really suprised how in 8 weeks I have lost 25 lbs. I would say that a 8 minute program would also work. The key is to stay moving for the whole 8 minutes. Maybe do it in the morning and evening. What’s 8 minutes?

ninja sword

Create a fitness station to be presented as part of a circuit. This may be a cardio or a muscular station.
It’ll be nice if this exercise is easy and fun.
Write the name of it and what muscle it targets as well.
Please and Thank you!!!
Please don’t put sit-ups,push-ups, or anything like that
thanx

Im in the army, and the exercise that really gets us going is "the mad russian". You are sitting on your buttocks, fold your arms like you are pouting, then cross your ankles and elevate your feet 6 inches from the ground with knees slightly bent, and rotate your waist from side to side. This works the external obliques and abdominal muscles.

BTW: Pullups really burn alot of fat, increase metablolism and build muscle effectively.

http://scoobysworkshop.com
As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

http://fitness.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

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