Travis Hunt

How to do Crunch Pull Throughs

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[youtube]http://www.youtube.com/watch?v=-0V6FDSKSCM[/youtube]

Instructions

Preparation

1.       Lie flat on your back. Use an exercise mat if you require additional support or cushioning.

2.       Lift your feet up off the floor while bending at the knees so your thighs are perpendicular to the ground and your calves are parallel to the floor.

3.       Put your palms together and place them in the gap between your thighs.

4.       Raise your head and shoulders as you would in a regular crunch while keeping your abdominal muscles taut.

Execution

1.       Straighten out your elbows and reach out in the middle, still with palms together, toward the direction of your feet.

2.       Move your hands over your right knee and reach out as far as you can on that side.

3.       Move your arms all the way over your left knee and reach out as far as you can on that side.

Return

Place your hands in the gap between your thighs.

Repeat

 
Have you tried this workout? What personal advise can you give to make this more effective? Share your suggestions below.

How to do Barbell Squat

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Barbell squats may seem a bit intimidating for the beginner at first but you can watch this video below to help you correctly carry out this intense exercise with much confidence and better success.

Barbell squats are often referred to as a powerful leg exercise and for very good reasons. They work out mainly your quadriceps as you lift the barbell up but as you repeatedly do a squatting motion, this training also adds resistance to your glutes, hamstring and calves.

While barbell squats mainly strengthen your lower extremities, they can also be considered highly effective six pack abs exercises due to the core stabilization and balance required while performing this exercise. Hence, they have become an exercise of choice for most bodybuilders because of the overall full body strength barbell squats can provide.

Combine the load of weight lifting on your entire body and the muscle contraction on your legs as a result of squatting and you can just imagine what this exercise can do to your fat burning and metabolism boosting efforts!

As in any weight lift training, focus on perfecting the form first then slowly increase weights once you have mastered the proper techniques for this exercise.

Instructions

Preparation

Set up a barbell with your desired weight and carefully place it on your shoulders, just behind the neck.

Execution

  1. Squat down as you would when you’re about to sit on a chair.
  2. Stop as soon as your thighs are parallel to the floor. Make sure that as you look down, your knees don’t bend over the tip of your toes. Also, keep your back and shoulders straight.

Return

Carefully go back to your original position.

Repeat
Add your personal strategy when doing barbell squats by leaving your comments below.

How to do Decline Push Ups 2

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[youtube]http://www.youtube.com/watch?v=oY6MgPkimt4[/youtube]

Instructions

Preparation

1.       Kneel in front of an elevation or exercise bench.

2.       Bend over and position your hands on the floor, shoulder width apart or slightly wider.

3.       Put both feet up on the elevation or bench, arms extended and feet flexed, so your body is parallel to the floor and only your toes are touching the bench.

Execution

Bend at the elbows to lower your body to the floor while still maintaining a straight body.

Return

Push your body up until your arms are back in the extended position.

Repeat

 
Is decline push up’s part of your usual workout routine? What do you like best about it? Share your experience by leaving your comments below.

How to do Reverse Push Ups

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[youtube]http://www.youtube.com/watch?v=6bWlHhc6vec[/youtube]

Instructions

Preparation

  1. 1. Set up an exercise bar horizontally so that it’s at least 3 feet off the ground.
  2. Grip the bar from underneath, using both hands, shoulder width apart.
  3. Make sure that your back is off the floor and your feet are stretched out in front of you, heels touching the floor and arms hanging freely, so that your whole body forms about 45 degrees with the floor.

Execution

1.     Pull your chest upward with your arms, keeping the rest of your body and legs as straight as possible.

2.     Go all the way up until your chin is barely touching the bar.

Return

1.     Lower your body down until your arms are hanging freely while still maintaining a straight back.

Repeat

 
Have you done reverse push-up’s before? What other tips can you add? Share them by entering your comments below.

How to do Barbell Push Sit-ups

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[youtube]http://www.youtube.com/watch?v=Ja1SKk9belM[/youtube]

To help build a strong core, barbell push sit-ups are designed to bring greater resistance for your abs. By working out on the inclined bench and at the same time using weights, these put added intensity to your workout, making it an effective abs training to tighten those abdominal muscles.

As you lift your torso while pushing the barbells upward, regularly doing barbell push sit-ups also serves to strengthen and broaden your upper body, mainly your shoulders, triceps and chest.

A key to targeting these muscles correctly is to perform this workout gradually and in correct form. Ensure that as you execute barbell push sit-ups, your lower back is secured in place lest you run the risk of injuring your back. This workout is more of an abs exercise more than anything else and should not involve your hips.

Another strategy to make full use of its benefits is to attempt to have your upper body move as high and then as low as possible in order to fully work out your muscle fiber. You may start with lighter weights to make this easier then gradually increase difficulty by adding weights as you go along.

Include barbell push sit-ups in your training routine and see those abs muscles grow while the belly fat goes away.

Instructions

Preparation

  1. Place your exercise bar or barbell next to the inclined bench.
  2. Lie flat on thebench and hook both your feet underneath the foot pad.
  3. Reach out for the barbell and hold it up directly above you with both arms, shoulder width apart or slightly wider. Use overhand grips and keep your arms straight at all times.

 

Execution

  1. Raise your torso off the inclined bench until your upper body is almost at a 90degree angle with the floor.
  2. Simultaneously push the barbell closer to the ceiling while keeping all the weight above your shoulders.
  3. Keep lower back and thighs stationary at all times.

Return

Slowly go back down to your original position.

Repeat

Do you have other strategies to make barbell push-up’s easier? Send them by leaving your comments below.