Jag hade av olika bortförklaringar för det första inte tränat på 6 dagar och dessutom var jag ut på krogen i helgen och så bakis en hel dag på det. Snacka om självförvållat förfall. Jag tror att det lite hade att göra med att jag gått på Bodybalance och core och var det yoga före det också, så man använder inte musklerna på samma sätt märker jag.

Det som inte var bra upptäckte jag också, var att jag for på ett pass som började halv åtta på kvällen. (De är alltid en timme långa) Det är bättre för mig att fara på dan eller på em upptäckte jag nu. Det som var bra var att jag äntligen fick till bröstövningarna på brädan. Jag har undrat vart de där bröstmusklerna egentligen sitter för jag tycker att jag känner av axlarna istället. Men igår så skulle Gustav M filmas för att han ska ta sin instruktörslicens så han visade tvärnoga alla rörelser istället för att prata om dem (jo det gjorde han också förstås) Bicepsen börjar synas! Jag blev så impad av MIG! Nej nej, det är bara jag som ser dem och då fattar ni ju hur det låg till förut, men vänta bara!

Tricepsövningarna mot panna och ner mot magen är satans så darriga fortfarande men ATT jag måste jobba mer på dem. Gäddhänget ryker allteftersom. Jag kör 2,5 kilo per sida på stången på dem numera och det är bra för att va mig. (skratta om ni fick lust! ;-) )  Jag kan bara ta 5 kilo x 2 på benövningarna eftersom man oftast har stången bakom nacken och jag jag fixar inte mer på axlarna ännu, även om man lägger stången längre ner men om nån som läser det här har provat bodypump (frk f tex) så vet ni hur det känns efter ett större antal "källare".

Nä. Nu måst jag tänka på att jag har ett liv utanför internet.
Jag ska på föräldramöte klockan sex. Det är 9:ans första föräldramöte för i år. Tredje gången gillt dessutom...  Herregud, vad ska jag ha på mig nu då? Nåt föräldraaktigt antar jag. Hur ser en sån ut? Måste jag lägga upp en beteendeplan? Usch, tänk om alla måste presentera sig nu igen för nån ny förälder? De andra föräldrarna verkar alltid komma ihåg vilket barn som hör till vilken förälder. Hur kommer det sig? Måste man kunna sånt? Och de verkar sån ha koll på vad de ska fråga och alla dessa regler om jul och slutbetygen och jag vet inte allt.

Jag i min tur vet bara att jag måste hålla mentorn med en massa extralås som de förvarar till tösens skåp eftersom vaktmästaren får klippa upp det gamla en till ett par gånger i veckan när nycklarna har försvunnit igen.

Det var nog allt.

Cable top at shoulder level ?, cable arms pushed apart wide

Grab cable in each hand

Stand at center of machine

Take a medium step forward on right foot

Bend right knee slightly and put weight on it while extending left leg straight behind

Left ball off foot should be on ground, not heel

Arms stretched out straight on either side

Bens arms slightly at the elbow and pull them in front of body , perpendicular to the torso, doing a fly till fists meet

Tighten stomach

Make sure arms still bent at elbow

Keeping left arm stationary, let the right arm back in a controlled motion till arm is parallel to torso

Pull right arm back in slowly, doing a fly with the right side of the body to rach starting position

Repeat with Left

Alternate

FORM

Keep arms bent at elbow at all times to prevent straining joints

I got one a few months ago, but didn't start using it at home until a friend and I began going to a class at the gym that was a strength workout using the stability ball. Quite possibly one of the most intense workouts I've ever done, but it was so worth it. I learned tons of great moves on the stability ball, and here's a few of my favorites for you to try. Please excuse the crudely drawn paint images, they're there to help give you a better idea of how to do these. =)

Sit-ups/Crunches
These are pretty straightforward, but doing them on the stability ball works even better than your regular crunches and sit-ups because you're doing extra work in your core in order to balance on the ball. Lie down with your back on the ball, so your head and shoulders are just off of it. Your back should be somewhat centered on the top of the ball. The lower your back is on the ball (and the more your upper body is off of it), the harder the crunch will be.

Leg Raise
This is great for your lower abs! Lie down on the floor with your legs straight and your arms above your head holding the ball. Crunch up, and as you crunch, bring your legs up and use your hands to move the ball from your hands to your legs, holding the ball between your ankles. Lower yourself back down, arms stretched back over your head and your legs as close to the ground as you can manage while still holding the ball. Do this backwards, transferring the ball from your legs to your hands as you crunch, and keep going until you can't do any more!

Chest Press
Lie on the ball and walk forward until your neck and shoulders are supported on the ball. Using a pair of dumbbells (or water bottles, or cans, or anything that has a little weight), hold your arms at 90º angles (palms would be facing directly in front of you). Then push up, bringing the dumbbells together over the top of your head. Lower to the starting position, and repeat in sets.

Bicep Press
Similar to the chest press, but working a different muscle. Lie on the ball and walk forward until your neck and shoulders are supported on the ball, and with the dumbbells, hold your arms up so that your palms would be facing each other. Slowly lower your arms outward, making sure not to go past a 90º angle for risk of hurting your arms. Bring them slowly back up to the starting position.

*A good combination would be to combine the chest press and the bicep press. Do two quick bicep presses (one count each), then do the bicep press, 2 counts on the way down, 2 counts on the way up, and repeat the pattern.

Squats
Perfect for working your tush, lie on the ball and inch forward until your neck and shoulders are supported on the ball. Your legs should be spread apart slightly, and your body should be parallel to the floor. Then simply squat down so that your butt almost touches the ground, and then squeeze up so that your body is once again parallel to the floor. Do enough of these and you'll reallyyy feel the burn. If you want to make this more difficult, put a dumbbell, body bar, or other heavy weight across your pelvis.

Tricep lift
If you have a disc weight, that's perfect, if not, you can use a heavy dumbbell or another heavy weight. Lie down on the ball with your neck and shoulders supported on the ball, and hold the weight high above your head, arms straight. Then slowly bring it backwards over your head and back up, bending slightly at the elbows. You'll feel it in your triceps if you're doing it correctly.

Push-ups
These are great because you can modify them to your preferred level of difficulty. Lie face down on the ball and walk yourself forward until your waist or thighs are centered over the ball, making sure you keep your legs together. Then do push-ups! You can make these harder by putting less weight on top of the ball; so if you want them really difficult, you would walk forward until only your ankles were centered on the ball.

*For all of these moves, start with either 3 or 4 reps of 8. If they're not hard enough, increase the number of reps and/or sets. You should be sore after you're done, and that's when you know it's working!*

Locust Grove, GA

**Note: Like any other exercise, resistance training should not be done properly also too much can damage your body seriously.  **

First we should familiarize you with resistance training.  Resistance training can come in many forms, most notably weight lifting and the use of resistance bands/cords or exercise machines.  The point is to  force your muscles to grow.  How does it happen?  In short, resistance training places stress on your muscles, so the fiber and connective tissues will tear and after sufficient rest your body will repair those tears and add strength, therefore size to your muscles.

Now that we have a general understanding of how our muscles grow and get stronger, we should move onto the most fundamental exercises in resistance training.  In this routine we will target the 8 major body parts: chest, back, shoulders, triceps, biceps, calves, legs, and abs.

Here's a few exercises for each section:

• Back - Deadlifts, Barbell rows, T-Bar Rows, Pull ups
• Legs - Squats, Leg Press, Straight Leg Deadlifts
• Chest - Incline bench press, Flat Bench Press (both exercises can be done with either barbells or dumb bells)
• Shoulder - Military Press, Push press
• Triceps - Close grip bench, dips
• Biceps - Barbell curls, Incline curls, Preacher curls
• Abs - Weighted crunches, Cable rope crunches, Weighted leg raises

This list of exercises should be enough to get you started.  Here's a few more tips to remember while training:

1. Do not hold your breath while doing the exercises.  Always remember to inhale and exhale.
2. Remember to keep a good posture with your spine straight and not slumped over.  Otherwise you may seriously injure yourself.
3. Don't over train!  Start out slow and make your way up.
4. Try listening to some upbeat music if you find yourself getting bored.

If you have any questions about the exercises I listed above, feel free to comment and ask!

My job has two aspects that we generally do. One of these is sedentary desk work (typing, very hard on the hands and eyes). The other aspect is printing work (we do this in the summer when we have no typing to do). Printing work is a lot of standing, twisting, throwing boxes around, sweating, and suffering (also hard on the hands, depending on if you have to spiral bind books or sort). I'd spent all day in printing, so by the time I got home, my back was screaming at me (I hurt it over there a few years ago and it hasn't been the same since).

I like to take at least one day off a week anyway, and since I was already sore from physical stuff, I made last night a light night. One thing I did do is start some light stretching. At one point I could do a full-out Chinese splits, and I'd like to get that flexible again one of these days. I've lost most of that Gumby-stretchiness (that was at least 15 years ago), but I can get it back if I work at it.

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John Mayer looks pumped after receiving a special workout from celebrity personal trainer Harley Pasternak in Los Angeles on Thursday.

Earlier in the day, the 30-year-old musician went before Los Angeles city officials to ask for control measures to protect himself and other celebrities from paparazzi.

“I don’t sit before you today to ask that you ban the paparazzi,” John said in the hearing. “I’m asking you to regulate it, officialize it, tax it, legitimize it.”

He added, “I don’t want to beg the city of Los Angeles to give me 1987 back. I love being a famous musician in 2008… This is about safety.”

Mr. Mayer ended, saying, “”Regulating the paparazzi won’t bring an end to modern-day media coverage, just as the newly enforced hands-free law hasn’t stopped people from talking on cell phones while they drive.”

Actress girlfriend Jennifer Aniston must be so proud of her beau! Tear, tear.

Rosca sentada com rotação

Sentado, com um halteres em cada mão, inspirar e flexionar os antebraços sobre o braço, realizando uma rotação do punho para o exterior antes da chegada do antebraço na horizontal;

- concluir a fleão elevando os cotovelos, expirar no final do movimento.

Músculos acionados – Braquiorradial – Braquial –

Bícpes do Braço– Feixe anterior do Deltóide.

Menor acionamento – Coracobraquial e o Feixe clavicular do peitoral maior.

Rosca com Pegada Martelo

Em pé ou sentado, com um halteres em cada mão, mantenha em semi-pronação:

Inspire e realize a flexão dos antebraços simultaneamente ou alternados, expirar no fim do movimento.

Excelente exercício para desenvolver o braquiorradial.

Agindo também sobre o bíceps e o braquial, e medianamente sobre os extensores radiais longo e curto do carpo.

Rosca Scott

Sente no aparelho, segure a barra em supinação, os braços

estendidos e os cotovelos repousado sobre o apoio:

Inspire e flexione os braços, expire no final do movimento.

É um exercício que deve ser feito após um aquecimento,

pois a tensão é intensa.

Este exercício trabalha o braquial e faz pequena tensão

sobre, o braquiorradial e o pronador redondo.

Rosca Inversa

Fique em pé, pernas ligeramente afastadas,braços estendidos, mãos em pronação (isto é, polegares direcionados para o interior) ispirar e flexionar os antebraços, expirar no final do movimento.

Exercício trabalha os extensores do punho: extensor radial longo do carpo, extensor radial curto do carpo, extensor dos dedos.

Além disso, atua sobre o braquiorradial, o braquial e em menor intensidade, sobre o bìcpes do braço.

Alongamento

Isto é indispensável na musculação, deve ser feito antes de iniciar qualquer tipo de exercícios na musculação, pois e capaz de prevenir encurtamento de grupos musculares, facilitar o relaxamento muscular, aumenta a amplitude de alguns movimentos,

Atenua o risco de distensões e lesões nos tendões e músculos, proporciona progresso na força, agilidade e na velocidade dos exercícios.

Aquecimento

O aquecimento e muito importante, pois preparar o indivíduo tanto fisiologicamente como psicologicamente para atividade física na musculação, faz com que a temperatura corporal aumente, ocasionando umas séries de benefícios como: aumentar a taxa metabólica, melhora a coordenação, aumenta sua capacidade das articulações de suportarem a carga, aumento da velocidade de força de contração muscular, reduzem o potencial de lesões e diversos outros benefícios.

A partir desta semana teremos sempre postagem sobre exercícios, movimentos e com as figuras para indetificar seus músculo.

There articles, which are to the point and offer useful insights, are arranged under various categories like Diet, Exercise, Skin Care, Hair Care, Nail Care, Wardrobe, Accessories and Makeup.

There are also sections where readers can start a discussion, share tips & tricks and provide product reviews. Readers can also share their success stories and get famous!

All the articles are based on the personal experience of the author who, after a lot of struggle with weight and self-image related issues, has successfully managed to get back in shape while staying healthy and fashionable. In the process she has learnt what’s good for the body and how style can be achieved without compromising personal health and well being. She hopes to share her secrets with all the women and motivate them enough to take care of their health and looks. She is confident the results will be fantastic! The goal is to make every woman feel special!

The articles have been written in a very friendly tone with good humor to make each one an interesting read. Here are the links to two articles from the many available at the website:

Exercising - When's the right time?

Dress Size - just another number

En kvinna annonserade efter en äkta make i en dagstidning.

Hon fick 87 svar, alla likadana:

- Du kan få min!

Hur bra är inte den? :D

Eftersom jag fortfarande kör frysrensning inför semestern så blev det fiskgryta igår. En massa grönsaker, broccoli, purjo, paprika, morot, vit fisk, lax, crabsticks och räkor. Gott blev det! Bildbevis!

Igår blev det ett snackigt och ganska ofokuserat pass. Vi behövde prata en hel del men jag skyller även på värmen, kvalmigheten och det lustiga vädret. Jag hade ont i huvudet och var ungefär lika sur som ättika. Men ett hyfsat armpass blev det ialla fall. Det känns en hel del i bicepsen. Ikväll ska jag försöka ge mig ut på en löprunda. Tog en rask promenad nu innan lunch, det borde räcka med den cardion idag.

På återseende!

Most bodybuilding workout warriors want bigger, more defined arms. This is not much of a surprise considering the number one body part bodybuilders want to develop are their arms. The men want to build more muscle, and the women want toned, shapely arms.

The good news is getting bigger arms can be quite easy as long as you understand the proper bodybuilding workout routine principles below.

Yes, you can develop bigger, more cut arms with minimal time invested in the gym.

Here are a few bodybuilding workout tips you should be incorporating into your weight training workouts in order to develop muscular arms.

1. Stick to multi-jointed exercises.

When training the chest, shoulders, and back make sure you focus on multi-joint exercises. What this does is work, secondarily, the arms. The arms are defined as the biceps, and triceps.

A good example of multi-jointed exercises are the bench press, shoulder press, row, pull down, and good old fashion pushup.

2. Boost up your intensity.

In order to stimulate arm muscle growth using your bodybuilding workout program you must increase your effort. Force the muscles to adapt, and grow. Increase the weight training weight, reps, or decrease the rest between sets. Make your bodybuilding workout progressive in nature. Keep trying to beat the reps, and weight you accomplished the previous arm workout.

3. Limit the number of arms sets.

This weight lifting tip may puzzle you. No, it is not a misprint. You want to keep the number of arm sets to a minimum to avoid overtraining.

A majority of bodybuilders overtrain their arms because they want to increase the size, and definition so badly. The more is better theory does not apply in bodybuilding.

You want to increase your intensity, tax the arms with a few sets, and begin the muscle building recovery process that immediately begins after an effective bodybuilding workout.

4. Train your triceps.

The triceps make up a majority of your arm's muscle size. Make sure you do close grip bench presses, dips, and push downs to ultimately increase your triceps muscle tone.

Make sure you focus on increasing your intensity during the minimal sets you perform.

5. Get adequate rest between training sessions.

This is the biggest mistake most bodybuilders make. They simple follow the more is better theory. Little do they know, more is a detriment to your bodybuilding workout results.

Each additional arm set performed cuts into the recovery ability of the muscle. Remember, the bicep, and triceps grows while resting, not during the workout.

I always recommend 6-10 days between arm workouts. As far as the number of sets, 2 sets of 2-3 exercises for the arms is optimal for growth. In other words, if you spend more than 10 minutes on your arms, you are overtraining.

Here is a good bodybuilding workout routine tip to determine the exact number of rest days between training sessions. Track your weight, and reps. If your strength continues to increase, you are resting optimally. If the weight plateaus, or decreases, add additional muscle building rest days between workouts.

Here are 5 bodybuilding workout tips to help you optimize your workout time by yielding greater workout results per time invested.