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 Wanna make 8pack abs???

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Posts : 20
Join date : 2009-01-31

PostSubject: Wanna make 8pack abs???   Fri Feb 13, 2009 11:32 am

To get six pack abs you need to do two things: Build
muscle and lose fat. Details on ways to accomplish each of these goals

Build Muscle

  1. Do crunches. Lie on the floor (with or without a mat) and cross your arms in front of your chest. Bend your knees up as far as they go. (Do not
    place both hands behind your head. Placing both hands behind your head
    can cause lower back problems in the long run as it places unnecessary
    stress on that part of your body from pulling on your head and neck.)
    Another alternative is to cross your arms in front of your chest and
    lightly place your finger tips behind your ears, without pulling on
    your neck or ears to help raise you off the floor. Draw in your abdomen
    towards your spine while inhaling through your nose. Now raise your
    shoulders (upper torso) towards your knees, using strictly your
    abdominal muscles. It is very important not to lift your entire back
    off the floor, as this can cause back strain, and the extended movement
    does not help you develop six pack abs any faster. The most important
    part of the crunch is the initial flexing of your abs as you lift your
    shoulders off of the floor. As soon as you begin lifting off the floor
    exhale through your mouth, ending with a gasp once your shoulders are
    off the floor. Then pause for a second once you are at the top of the
    crunch and exhale the last bit of air from your diaphragm while flexing
    your abs. The proper breathing and flexing make all the difference. Now
    lower back down slowly and controlled while inhaling through your nose,
    just until your shoulder blades touch the ground. Do not let your head
    touch the ground and repeat.

  2. Do sit ups.
    Lie on the floor, feet on the floor, knees up and fingers placed behind
    your ears or hands crossed on your chest. Sit all the way up, lifting
    your lower back off the floor along with your shoulder blades.Lower
    yourself down. Repeat. Once this becomes relatively easy for you (i.e.
    you can do a quite a bit with ease) start adding more challenges. Find
    an incline bench or do these on an exercise ball. Once you "graduate"
    from that, do weighted sit ups. Hold a weight on your chest while you
    do these. As these become easier, hold heavier and heavier weights. You
    might also try lifting your feet off the ground while doing the sit ups
    or alternating the leg in the air, like pretending to pedal while
    sitting up. If your hands are behind your head, bring your left knee up
    to touch your right elbow and then your right knee to the left elbow.

  3. Do leg lifts.
    Lie on the floor, legs straight out, hands at your sides. Lift your
    legs straight up (not bending your knees at all) until they're at a 90
    degree angle (or close). Lower your legs and repeat without letting
    your legs touch the floor. For more challenge there is equipment at
    most gyms that will allow you to raise yourself up using your arms as
    support and dangle your legs. You can perform leg lifts there too. If
    you're using this piece of equipment, you can make it easier by just
    raising your knees to your chest. It's more difficult to raise your
    legs to a horizontal position with your legs straight. This helps firm
    up the lower abdomen. If you're truly a monster, try doing leg lifts
    with a medicine ball hanging from your feet. Or hang from a pull up bar
    and raise your legs in front of you all the way up to the bar.

  4. Do Jackknife Sit Ups. Lie down flat on the floor. Place your
    hands on the ground to your sides for balance; you can pick them up as
    you get used to the movement. Simultaneously raise your knees and torso
    so that your knees and face meet on an imaginary line extending from
    your pelvis to the ceiling. You should be able to kiss
    your knees at the top of the motion. Your legs will naturally fold
    bringing your feet towards your hips, much like a jackknife. Lie back
    down (i.e. "spread out") and repeat. Place a weight between your feet
    when you think you can handle it.
  5. Do V-ups. Lie on the floor, legs straight out, hands on the
    floor but this time extended out over your head. Simultaneously raise
    legs and torso. Don't bend your knees! What kind of V would it be if
    you bend your knees? Reach with your hands toward the raised feet.
    Touch your feet if possible (will require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.

  6. Static Hold and Side Statics. Put your body into the push-up
    position but with your elbows on the floor, and your whole body flat.
    This position is known as the static hold position and it trains your
    core (including your abs) to hold the body in place which is the real
    purpose of your abs. Hold this position for as long as possible, but
    you should be aiming to start off with at least 45 seconds, while
    seasoned ab workers known to achieve over 20 minute static holds. To
    perform the side static hold roll onto one side of your body and lift
    into the same position as before, but this time only one arm will be on
    the ground with the other arm pointed straight up the air and your non
    weight bearing leg resting on your bottom leg. Once again, hold this
    for as long as possible.

  7. Train Your Oblique Muscles. It's not as important to work on
    your oblique muscles at first, but eventually you'll want to start
    working these too. These are the muscles to either side of your
    stomach. There are multiple ways to do this and anything that includes
    twisting your torso against a resistance counts. There are twisting
    machines at gyms, you can twist while you do sit-ups, you can do side
    bends, you can twist side to side with a medicine ball in hand, etc. Be
    aware though, that many beginners tend to have weak obliques compared
    to their abs (it simply isn't used as much in daily life) so go easy on
    the sides at first.
  8. Now that you've made up your mind about a washboard mid-section, get creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:

    • Use a stability ball. Do your crunches on the ball to introduce
      instability to your workout, which will improve your balance too. There
      are also lots of core exercises that can be done with a stability
      ball.You can also use a small bubble used for physical therapy.
    • Duck and twist during your daily routine. Reach with your left hand
      to things on your right and vice versa. If you feel like turning around
      to face something, see if you can do it with keeping your hips in place
      and twisting at the waist (warning: awkward when talking to other
      people, use only against inanimate objects). While walking or standing,
      pretend that something is coming toward you and you have to duck to get
      out of the way. Do this as often as you are comfortable or at times
      when it won't look weird. You can bend forward from the hips or, if
      you're really into it, bend at the knees too and really "sink" out of
      the way. Caution: If you have lower back problems, you could injure
    • Incorporate sprints into your regular workout routine. Any higher-impact running works the
      abs, but intense sprinting derives power specifically from the lower

  • Do the Scientific Best Abs Exercise Researchers at the San
    Diego State University, found that there are certain abs exercises that
    triggers most muscular activity. The winner was the "bicycle maneuver":

    • Lie on the floor; make sure your lower back is pressed on the ground.
    • Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
    • Start doing a bicycle pedaling motion. Touch your elbow with the
      opposite knee (right elbow with left knee and so on, alternating)
    • Breathe in a relaxed and even manner throughout the exercise.

    HEHEHEHHEHE!!! This is what I do everyday taking all the pain in the world to make a 8 pack abs!!!
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    PostSubject: Re: Wanna make 8pack abs???   Sat Feb 14, 2009 11:36 am

    Hard core exerciser uh??? Cant take so much pains for exercise yaar... I do a little work every evening and that keep me pretty fit.
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    PostSubject: Losing fat is very important to build packs.   Sat Feb 14, 2009 12:10 pm

    Lose Fat

    1. Lift Weights.
      The more muscle your body has, the more calories your body burns, even
      at rest. Many people are afraid of getting huge due to weight lifting
      but the fact is you won't! Many huge body-builders out there have been
      body-building for years to get huge. Since you want your abs to show,
      you should be eating fewer calories that you burn, and your body can't
      build a large amount of muscle without excess calories, so you
      shouldn't have to worry about this potential problem at all.
    2. Keep metabolism steady. Eating one small meal every three hours that you are awake will not
      speed up your metabolism, rather, it will keep it going. Your
      metabolism goes and slows with your food intake and eating something
      small every three hours will keep that metabolism burning calories and
      will help you lose weight.
      Every meal should include lean protein, so that your body won't need to
      break down your muscles for fuel, which would shrink your abs as well
      as slow down your metabolism.
    3. Eat small dinners.
      Cut down on the size of your dinner. If you're hungry, snack on fruits
      or other healthy, low calorie snacks. Large dinners tend to hurt a fat
      loss process because most people aren't very active after dinner. This
      is the basis for advice along the lines of "don't eat anything within N
      hours before going to bed". The claim that your entire dinner is stored
      as fat isn't entirely true (the process is more complicated than that)
      but the fact you don't move after dinner is enough to hurt your cause.
      You can offset this by eating a larger lunch or snacking healthily
      before dinner. Fresh fruits or vegetables are excellent choices for
      curbing appetite not to mention other health benefits. A handful of
      nuts might do the same. Drink a large glass of water before sitting at
      the table.
    4. Eat more fiber.
      Most people don't get enough fiber. The recommended amount is actually
      not that much if you eat a healthy diet. "Fiber foods" include whole
      grains, fruits and vegetables, and nuts and seeds. Other options are
      fiber supplements.
    5. Eat breakfast. Many people skip breakfast because they don't have time for it. Keep
      this in mind: You don't have time to skip breakfast, it's simply too
      valuable to skip. The fact that skipping breakfast messes up your
      concentration and other mental functions is beyond the scope of this
      article. The harm of skipping breakfast from a weight loss perspective
      is it makes you eat a huge lunch since your body hasn't had anything in
      the past 12 (or more) hours. When you eat a huge lunch you get that
      after meal drowsiness so now you're both unproductive and inactive.
      Cereals don't take much time to prepare and consume, and most of them
      are very healthy nowadays. If you are extremely pressed for time,
      consider grabbing a box of breakfast bars or a smoothie and throwing
      one in your bag when you leave for work or school. Some breakfast bars
      out there are also excellent sources of fiber.

    6. Drink Water after meal.
      Many places suggest 8 cups (2L) of water a day. It also depends on your
      weight (1L/20kg would be good, more if it's hot or you're ill). It
      sounds like an absurd amount of water, but actually, you can drink tea
      without sugar to make up some of the quota. In fact tea, especially
      green tea, rev up your "metabolism" (actually cause a temporary
      increase in calories burned).
      For fat loss purposes, it is important to remind yourself that thirst
      is a much weaker stimulus than hunger. If you consistently feel hungry
      after meals, don't immediately think that you need to eat more. You may
      simply be thirsty!
      Needless to say there are many benefits of water. The human body is anywhere from 55% to 78% water depending on body size.
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    PostSubject: Re: Wanna make 8pack abs???   Thu Feb 19, 2009 11:12 am

    How long does it take to build an 8 pack working for 2 hrs a day??? A six pack would also do Question
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    PostSubject: Re: Wanna make 8pack abs???   Thu Feb 19, 2009 11:17 am

    For me it took 50 crunches per day for ~200 days, with biking everyday
    and with a lowcarb diet for a 6 pack. It depends how much extra fat you have on your
    belly, how much cardio you are doing and what you are eating.
    Below is a photo showing something similar to what I had before (just to give an idea)
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