Body Building Plaza... because nothing is beyond your health

WORLD'S STRONGEST MAN (PAGE 2)

2014-07-24T18:52:00.002+05:30

WORLD’S STRONGEST MAN WINNERS CONTD….

9. Magnus Samuelsson

10. Magnus Ver Magnusson

11. Gary Taylor

12. Ted Van Der Parre

13. Jon Pall Sigmarsson

14. Jamie Reeves

15. Geoff Capes

16. Bill Kazmaier

17. Don Reinhoudt

18. Bruce Wilhelm

CHECK OUT PAGE 1 OF THIS TOPIC @ WHO IS THE BEST AMONG ALL

WORLD’S STRONGEST MAN WINNERS

WORLD'S STRONGEST MAN (PAGE 1)

2014-07-24T18:02:00.000+05:30

WHO IS THE BEST AMONG ALL WORLD’S STRONGEST MAN WINNERS

1. Zydrunas Savickas

2. Brain Shaw

3. Mariusz Pudzianowski

4. Phil Pfister

5. Vasyl Virastyuk

6. Svend Karlsen

7. Janne Virtanen

8. Jouko Ahola

CHECK OUT PAGE 2 OF THIS TOPIC @ WHO IS THE BEST AMONG ALL WORLD’S STRONGEST MAN
WINNERS CONTD….

PHYSIOLOGY - LIVER

2014-07-24T14:07:00.001+05:30

LIVER

It is the largest glandular organ of our body.it weighs around 900 grams to 1 kg.

Liver lies on the right side of abdominal cavity beneath the diaphragm of chest cavity.

Functions of liver

It stores fat, vitamins, minerals, glycogen etc.

Vitamins stored by liver are: vitamin A, vitamin D, vitamin K, vitamin B12.

It produces 80 % of the cholesterol in our body.

It has its own amino acid pool and also make certain amino acids.

It produces urea.

It filters harmful substances from blood such as excess nutrients, alcohol etc.

It helps in the conversion of glucose into glycogen and vice versa.

It helps in the breakdown of adipose tissue (fat).

Liver diseases:

Necrosis, Liver abscess, Hepatitis A, Hepatitis B, Hepatitis C, Hepatitis D, Hepatitis E etc.

CHECK OUT THE FACTS ABOUT OUR STOMACH @

STOMACH & ITSFUNCTIONS

PHYSIOLOGY - STOMACH

2014-07-24T13:47:00.001+05:30

STOMACH

It is a J- shaped organ which lies between the esophagus and the intestine. The main function of stomach is to digest the food.

The human stomach is a muscular sac like structure and it has villi, which provide more surface area for the digestion and absorption of food.

Stomach releases pectin and hydrochloric acid. These chemicals help in the digestion.

Stomach can change size and shape according to position of the body and the amount of food stored inside.

Stomach diseases:

Peptic Ulcer, Gastritis, Gastro paresis, Diarrhea, Crohn's disease, Stomach cancer, Diverticulitis

( The UFC Champ Brock Lesnar was diagonised with diverticulitis) etc.

CHECK OUT THE BEST FIGHT MOVIES @ FAVORITE MOTIVATIONALMOVIES

FAMOUS MOTIVATIONAL QUOTES FROM PROS

2014-07-23T17:01:00.003+05:30

FITNESS MOTIVATIONAL QUOTES

1. That which does not kill you makes you stronger.

2. I refuse to become what you call normal.

3. People will hate you, rate you, shake you, and break you, but how strong you stand is what makes you.

4. Success is the sum of small efforts, repeated day in and day out.

5. Today I will do what others won’t so tomorrow I can do what others can’t.

6. The last 3 or 4 reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.

7. I don’t have time to lift, …. I make time.

8. Your regret should be that you did not start sooner.

9. A great pleasure in life is doing what people say you cannot do.

10. Eat big, lift big, get big.

CHECK OUT ALL TIME FAVORITE MOTIVATIONAL MOVIES @ MOTIVATIONAL ACTION MOVIES

HUMAN BODY ORGANS - HEART, LUNGS AND THYROID

2014-07-23T13:16:00.000+05:30

ORGAN PHYSIOLOGY

Physiology

It is the study of functions of human body with respect to processes like nutrition, movement, respiration, digestion and reproduction.

1. Heart

It is a pear shaped organ.it lies in the chest cavity below the lungs. Size of the heart is about our fist and it weighs 200 grams to 300 grams.

Heart diseases: angina, arrhythmia, congenital myocarditis, atherosclerosis, coronary artery disease etc.

2. Lungs

Lungs are the paired organs.

Their main work is respiration. Lungs provide the area for the exchange of oxygen from the atmosphere with the carbon dioxide from the blood.

Lungs diseases: emphysema, asthma etc.

3. Thyroid

It is a small butterfly shaped endocrine gland located at the back of neck, just below the Adam’s apple.

Thyroid produces the following hormones

T3, T4, TSH

These hormones are responsible to influence every organ, tissue and cell of body.

It controls body weight, heart rate, menstrual cycles, muscular strength etc.

Thyroid malfunctioning causes diseases: hypothyroidism, hyperthyroidism

ARE YOU EATING BAD CARBS, CHECK OUT @ YOUR FOOD AND GLYCEMIC INDEX

FUNCTIONAL TRAINING - FREE OF COST FITNESS

2014-07-23T12:25:00.001+05:30

FUNCTIONAL TRAINING

It is the method of training the whole body.

Ø Method of training in which focus is on integration of multiple muscle groups while exercising the entire body.

Ø It does not isolate individual muscle groups.

Ø It encourages complex multiple joint movements.

Criteria to differentiate functional training from other training methods

Ø Specific reflex responses can be targeted with exercise to improve comparable reflex profile.

Ø Maintenance of our center of gravity.

Ø Functional exercises act similar to daily work e.g. squat is similar to standing up from a chair.

Ø Functional training is exercising to improve real life postures and movements.

Benefits of functional training

Ø It improves body awareness.

Ø It improves ability to work in daily life.

Ø It burns more calories than traditional exercises.

Ø It helps to prevent injuries and strengthens entire body.

Ø It improves body balance.

Ø It stimulates central nervous system functioning.

Ø It improves our body posture.

Functional training exercises

1. Frog jump

2. Duck walk

3. Spider walk

4. Burpee

5. Inch worm movement

6. Mountain walk

7. Surya Namaskar (yoga)

ARNOLD'S QUOTES : THE WORDS FROM THE LEGEND

2014-07-22T18:26:00.001+05:30

ARNOLD’S BEST MOTIVATIONAL QUOTES

1. The meaning of life is not simply to exist, to survive but to move ahead, to go up, to achieve, to conquer.

2. Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.

3. You can’t climb the ladder of success with your hands in your pockets.

4. If you gonna wear gloves when you lift, just make sure they match your purse.

5. Work hard in silence, let your success make the noise.

6. The worst thing I can be is the same as everybody else. I hate that.

7. My body is like breakfast, lunch, and dinner. I don’t think about it, I just have it.

8. Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

9. The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 %.

10. With age you become smarter and better- it’s like wine.

BEST FIGHT MOVIES

2014-07-22T14:36:00.000+05:30

WHICH ONE IS YOUR FAVORITE MOTIVATIONAL MOVIE

1. NEVER BACK DOWN

2. NEVER BACK DOWN 2

3. WARRIOR

4. BLOOD AND BONE

5. UNDISPUTED

6. UNDISPUTED 2

7. UNDISPUTED 3

8. DAMAGE

9. RUN DOWN

10. ROCKY SERIES

11. PAIN & GAIN

12. KARATE KID

13. KICK BOXER SERIES

14. SUPREME CHAMPION

15. NEVER SURRENDER

CHECK OUT ALL TIME FAVORITE UFC HEAVY WEIGHT CHAMPIONS

@ UFC HEAVYWEIGHT LEGENDS

UFC HEAVY WEIGHT LEGENDS

2014-07-22T13:35:00.000+05:30

WHO IS YOUR ALL TIME FAVORITE UFC HEAVY WEIGHT CHAMPION

1. Cain Velasquez

2. Junior dos Santos

3. Brock Lesnar

4. Randy Couture

5. Tim Sylvia

6. Andrei Arlovski

7. Frank Mir

8. Ricco Rodriguez

9. Josh Barnett

10. Kevin Randleman

11. Bas Rutten

12. Maurice Smith

13. Mark Coleman

CHECK OUT WHO IS THE BEST AMONG ALL

WORLD’S STRONGEST
MAN WINNERS

GLYCEMIC INDEX - Know more about your food

2014-07-20T16:58:00.001+05:30

GLYCEMIC INDEX (G.I)

Friends, you often heard about G.I from your workout trainer, so you must be aware of this fact that G.I basically decide how fast the particular carbohydrate is going to elevate your blood sugar level and up to what extent.

Even if you don’t know about this term, don’t worry I am here to clarify you.

Glycemic Index is defined as the rate at which blood glucose levels are elevated after consuming a particular carbohydrate.

On the basis of G.I, Our food is divided into following three major categories.

(The categories are made to rate the food items on the scale of 0 to 100)

1. High G.I Food

The food items having G.I between 100 to 70 are known as High G.I Food. The high G.I food items are the best way to provide instant energy.

Sources: Glucose, White rice, Semolina, White Bread Corn flakes, Sweet Potato etc.

2. Medium G.I Food

The food items having G.I between 70 to 50 are known as Medium G.I Food.

The Medium G.I food Items take ½ an hour to 1 hour to digest and produce energy.

Sources: Wheat, Brown Bread, Potato, Banana etc.

3. Low G.I Food

The Food items having G.I < 50 are known as Low G.I Food

The Low G.I food items take 1 ½ hour to 2 hours to digest and produce energy.

Sources: Milk, Fruits, vegetables.

Note:

Ø Hypoglycemic Patients should always carry a source of High G.I with them

Ø Medium and Low G.I food items also work as a good pre- workout stuff but should be taken 40 to 60 minutes before starting workout, so that when you need energy you are loaded with plenty of carbs.

FACTS ABOUT OUR BODY, EXERCISES AND INJURIES

2014-07-19T21:13:00.000+05:30

MISCELLANEOUS FACTS

Ø Beginners should always start their training with machines, because machines provide correct range of motion to the muscle and hence protect from any kind of injury.

Ø Spot reduction is impossible. it means neither gaining nor reduction can be done on a particular area of our body.

Ø E-Z curl bar provides ergonomically better position than straight bar, during biceps curls.

Ø For inclined bench press, the bench should be positioned at 30 degrees from the horizontal.

Ø For declined bench press, the bench should be at 15 degrees declined position from the horizontal.

Ø Exhale, during the positive phase of repetition and inhale during the negative phase of repetition.

Ø Most flexible as well as unstable joint of our body is shoulder rotator cuff joint (gleno-humeral joint).

Ø R.I.C.E treatment processes should be done only for first 48 to 72 hours of injury.

Ø Antioxidants are the best solution to look young.

Ø There are two most injury prone joints in human body

1. Spine

2. Shoulder rotator cuff

WORLD'S TOP 10 FEMALE BODYBUILDERS

2012-07-22T13:43:00.000+05:30

SUPER

IMPRESSIVE BUILTS

TOP 10 FEMALE BODYBUILDERS

1. KIM CHIZEVSKY

2. IRIS KYLE

3. YAXENI ORIQUEN

4. LENDA MURRAY

5. CORY EVERSON

6. DAYANA CADEAU

7. ANDRULLA BLANCHETTE

8. JULIETTE BERGMANN

9. VALENTINA CHEPIGA

10.RACHEL MCLISH

CHECK OUT TOP HOLLYWOOD IMPRESSIVE PHYSIQUES @

TOP 10 HOLLYWOOD MASSIVEHUNKS

FLAT LEG-RAISES FOR ABS WORKOUT

2012-07-21T16:57:00.002+05:30

LEG RAISE

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Lie down yourself on the ground, in such a manner that your back and hips are acting as a base and touching the ground.

2. In the above position, Place your hands under your glutes with your palms facing down.

3. Now, contract your belly by pulling your belly button towards your spine, in the mean while raise your legs until they are perpendicular to the floor, as you exhale.

4. Pause for a second in this position and Feel the stretching in your abdominal muscles.

5. Slowly, Return back to the starting position, as you inhale.

6. Do the recommended number of repetitions, with the procedure mentioned above.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or using cables/bands.

Ø This exercise can also be performed on a bench, with your legs hanging-off the bench’s edge, which will increase your range of motion.

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of momentum of your legs.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

LEG-HIP RAISE (INCLINE BENCH) FOR ABDOMEN MUSCLES

2012-07-21T16:32:00.002+05:30

INCLINE LEG-HIP RAISE

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Lie down yourself on an incline bench, as shown above.

2. Hold the feet hook arrangement of the bench with your hands, for better support.

3. Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist completely, as you exhale.

4. Pause for a second in this position and Feel the stretching in your abdominal muscles.

5. Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6. With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or simply lying down on the ground and flexing your hips (which is also known as “LYING LEG-HIP RAISE”).

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

SEATED CRUNCHES FOR HARDCORE ABS

2012-07-21T15:59:00.001+05:30

SEATED CRUNCH

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Seat yourself down on the edge of flat bench, as shown above.

2. Hold the sides of the bench for better support.

3. Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist, as you exhale.

4. Pause for a second in this position and Feel the stretching in your abdominal muscles.

5. Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6. With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

ALTERNATE HEEL TOUCH CRUNCHES FOR ROCK-HARD ABS

2012-07-21T10:28:00.002+05:30

ALTERNATE HEEL TOUCH

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Lie down flat on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2. Now, bend your knees approximately at 90 degree angle.

3. In this starting position, place your hands extended along your torso.

4. Now, contract your belly by pulling your belly button towards your spine and touch your right hand to the right heel, as you exhale.

5. Pause for a second in this position and Feel the stretching in your abdominal muscles.

6. Come back to the starting position, as you inhale and now, touch your left hand to the left heel, while crunching your abdomen, as you exhale.

7. As the procedure mentioned above, do the recommended number of repetitions every time with alternate hand side.

TIPS:

Ø Make sure that legs remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

ALTERNATE TOE-TOUCH CRUNCHES FOR 6 PACK FINISHING

2012-07-21T10:10:00.003+05:30

ALTERNATE TOE TOUCH

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Lie flat on the ground and straighten your legs.

2. Raise your left leg straight up in such a manner, that there is an angle of 90 degrees in between your leg and torso, as shown above.

3. In this starting position, contract your belly by pulling your belly button towards your spine and touch your right hand up to the left toe, as you exhale.

4. Pause for a second in this position and Feel the stretching in your abdominal muscles.

5. Come back to the starting position, as you inhale and now, touch your left hand to the right toe, while crunching your abdomen.

6. As the procedure mentioned above, do the recommended number of repetitions every time with alternate sides.

TIPS:

Ø For the sake of variation, you can do this exercise by touching both the toes with both hands, in every single repetition.

Ø Make sure that your left hand and right leg remain stationary on the ground, when you are touching your right hand to left toe and vice-versa.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

TOE TOUCH EXERCISE FOR STRONG ABS MUSCLES

2012-07-21T08:30:00.000+05:30

TOE TOUCH

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Lie flat on the ground and straighten your legs.

2. Raise your legs straight up in such a manner, that there is an angle of 90 degrees in between your torso and legs, as shown above.

3. Now, contract your belly by pulling your belly button towards your spine and touch your hands up to the toes, as you exhale.

4. Pause for a second in this position and Feel the stretching in your abdominal muscles.

5. Come back to the starting position, as you inhale.

6. Repeat as many times as recommended.

TIPS:

Ø For the sake of variation, you can do this exercise by touching your toes alternatively.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

CAPTAIN'S CHAIR KNEE RAISE CRUNCHES FOR ABS LIKE PROFESSIONAL BODYBUILDERS

2012-07-21T07:57:00.000+05:30

KNEE RAISES CRUNCH ON

PARALLEL FRAMES

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Position yourself on the captain’s chair or vertical leg raise bench and grip the handholds while pressing your back against the padded back of the chair.

2. In the above position, your elbows are bent at 90 degree angle and legs are fully extended.

3. Ensure that, even when your legs are extended to its maximum length, still your feet don’t touch the ground as shown above.

4. Now, while exhaling, slowly role up and lift your legs until your thighs become parallel to the ground.

5. Pause for a second in this position and Feel the stretching in your abdominal muscles.

6. Come back to the starting position, as you inhale.

7. Repeat as many times as recommended.

TIPS:

Ø During the exercise, keep your neck straight and torso pressed with the back pad arrangement.

Ø For the sake of variation, you can do this exercise by holding a weight belt on your waist or simply you can do this exercise on a chin-up bar.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

HANGING-TWISTING CRUNCHES FOR INTERNAL AND EXTERNAL OBLIQUES

2012-07-21T07:15:00.000+05:30

HANGING TWIST

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : SHOULDERS

1. Hold the chin-up bar and hang on it, with your hands at shoulder width or little wider than shoulder width apart.

2. Ensure that, even when your whole body is extended to its maximum length, still your feet don’t touch the ground as shown above.

3. Now, while exhaling, slowly role up and raise your legs (firstly, to the left side) as high as you can do, while following such an oblique that will twist your torso and engage your internal/external obliques as shown above.

4. During the above motion, imagine as you are trying to touch your left shoulder blade with right knee and vice-versa.

5. Try to Pause yourself for a second in this position and Feel the stretching in your abdominal muscles.

6. Come back to the starting position, as you inhale and then repeat the same twisting torso oblique towards the right side.

7. Repeat the same complete motion, as many times as recommended.

TIPS:

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise by holding a weight belt on your waist or simply you can do this exercise on a vertical bench, having elbow supporting arrangement.

Ø Pace, while doing the exercise must be slow or medium.

HANGING CRUNCHES FOR 6-PACK ABS

2012-07-20T20:54:00.002+05:30

HANGING CRUNCH

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Hold the chin-up bar and hang on it, with your hands at shoulder width apart.

2. Ensure that, even when your whole body is extended to its maximum length, still your feet don’t touch the ground or as a SECOND OPTION, you can use the arrangement shown above.

3. Now, while exhaling, slowly role up and raise your legs, until the angle between torso and legs is 90 degree.

4. Pause for a second in this position and Feel the stretching in your abdominal muscles.

5. Slowly, come back to the starting position, as you inhale.

6. Repeat as many times as recommended.

TIPS:

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise by holding a weight belt on your waist or simply you can do this exercise on a vertical bench, having elbow supporting arrangement.

Ø Pace, while doing the exercise must be slow or medium.

HANDS-OVERHEAD CRUNCHES FOR ABS MUSCLES

2012-07-20T20:17:00.000+05:30

CRUNCH-HANDS OVERHEAD

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Lie down flat on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2. Now, bend your knees at 60 to 90 degree angle.

3. In this starting position, place your arms overhead and aligned with your head, as shown above.

4. In this starting position, contract your belly by pulling your belly button towards your spine, while pulling up your shoulder blades about 3-4 inches above the ground, as you exhale (make sure that your hands are aligned with your head during the whole exercise).

5. Pause for a second in this position and Feel the stretching in your abdominal muscles.

6. Slowly, lower down your torso back to the starting position, as you inhale.

7. Repeat as many times as recommended.

TIPS:

Ø During the exercise, keep your neck straight in a proper alignment.

Ø Place your feet on a bench, if you have any back problem.

Ø Make a full control on your body during the exercise.

Ø During the exercise, keep your back flat against the floor.

Ø For the sake of variation, you can do this exercise by holding a weight plate in hands or simply on a decline bench.

Ø Pace, while doing the exercise must be slow or medium.

LOADED CHEST/TORSO CRUNCHES FOR 6-PACK ABS

2012-07-20T19:53:00.001+05:30

LOADED TORSO CRUNCH

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : NIL

1. Lie down on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2. Bend your knees at 90 degree angle and rest your feet on a bench as shown above.

3. Now, place a weight plate on your chest and hold it.

4. In this starting position, contract your belly by pulling your belly button towards your spine and while pulling up your shoulder blades about 3-4 inches above the ground, as you exhale.

5. Pause for a second in this position and Feel the stretching in your abdominal muscles.

6. Slowly, lower down your torso back to the starting position, as you inhale.

7. Repeat as many times as recommended.

TIPS:

Ø Don’t overload your chest, which may affect your form and concentrate primarily on your abdomen.

Ø During the exercise, keep your neck straight in a proper alignment.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with exercise ball or on a decline bench.

Ø Pace, while doing the exercise must be slow or medium.

SIDE BEND ( BARBELL) FOR ROCK-HARD ABS

2012-07-20T19:22:00.001+05:30

BARBELL SIDE BEND

PRIMARY TARGET : ABS MUSCLES

OTHER MUSCLES : LOWER BACK

1. Stand up straight and pick a weight loaded barbell (with tight lockers at the ends so that weight plates remain stationary) from the rack and placed it on the back of your shoulders.

2. In the above position, maintain a shoulder width gap between your feet.

3. In this starting position, stand firmly with your back straight and now twist/bend (only from your waist) to the left as deep as you can do, while inhaling.

4. Pause for a second in this position and Feel the stretching in your abdominal muscles.

5. While exhaling, slowly come back to the starting position.

6. Now twist/bend your waist in the right hand side, as you inhale.

7. Repeat as many times as recommended.

TIPS:

Ø Don’t overload the barbell and concentrate primarily on your abdomen.

Ø During the exercise, keep your neck and torso, straight in a proper alignment.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with dumbells or while seating on a bench.

Ø Pace, while doing the exercise must be slow or medium.