Anti Flabs

The first thing that made me think about writing this was a fellow member of the boards, Patty Ann. She had emailed me requesting some suggestions for a good arm workout since she has started doing some weight training. I thought about all the current exercises that I do when I’m at the gym and I provided her with some options that she can do at home. These are some ideas for those of you who don’t have access to a gym or weight machines.

Personally when I’m doing arms I focus on three different areas: Biceps, Triceps and Shoulders. For each exercise I normally try to do 3 sets of 12, but remember to always listen to your body and do what you can. You don’t want to over-do it and end up hurting yourself or pulling a muscle. If you do own your own set of hand weights or free weights, try incorporating them into your workouts and if not, you can always start out by doing the exercises without weights.

Bicep Curls - Start in a standing position with your feet shoulder width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards). Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position.

Tricep Exercises – These are a little harder to explain so I will provide some pictures to give you an idea of what it would look like.

Tricep Kickbacks:

Tricep Dips:

For this one you would start with your arms above your head and then bring them back as shown in the following picture.

Shoulders -

There are many different ways you can work out your arms, even if you don’t own a set of hand weights, there are other things you can try. Fill up some larger water bottles and use those for added weight or try using some of the bigger soup cans as well. Again, if you find it too hard to do with the weight, just start off by doing the exercises without weights and as you build up your strength and endurance, you can start adding the weight after.

Make sure you do the exercise with proper form and if you feel any pressure or strain, don’t keep doing the exercise. Make sure you don’t bend your wrists on any of the exercises as well. Try to do more than one of the exercise as well. For instance do 3 sets of 12 for the tricep kickbacks and then on the same day do 3 sets of 12 on the tricep dips. Most importantly, try to give your body a new challenge each day.

For myself I split up my weight training into 5 days, so on Wednesday’s I do my biceps, triceps and shoulders along with my cardio. I usually do 2 or 3 different weight machines for each muscle so that they all get a good workout.

I decided to write this article because lately I’ve been noticing things around the gym when I am there that really annoy me. I guess I’m writing it in good humour, but I’m sure some of you who have gym memberships will be able to relate all too well with the things I am about to mention. I guess the debate will always come up on what is considered to be proper gym ettiquette. I’ve decided to list some of the things that bother me while I’m working out, feel free to comment on my article and add some little tidbits of your own!

First off, I can’t stand when people are sitting on a weight machine or are standing around a weight machine with a bunch of people socializing. I don’t mind people who want to chat with people they know while they are at the gym, but if they are doing it around a machine I need to use during my workouts, it really gets annoying. Especially if they are sitting there for 20 minutes at a time and not even using the machine. I don’t really want to go up to them either, because I feel it would be rude to tell them to move. I just think that if they want to take the time to socialize, they should do it somewhere that won’t interrupt other members workouts.

Another thing is when people take weights off a machine to use over on another machine, but then don’t return the weights to their original location. I feel like I spend most of my time roaming aimlessly around the gym trying to find all the weights I need to use. They are kept in a specific spot for a reason, because they are meant to be with that machine. I don’t have a problem with people wanting to use them if they need extra weight, but I also feel they should return them to where they belong out of courtesy for the next person.

People who don’t wipe down the machines. It grosses me out to walk up to a machine I need to use and see it drenched in sweat. It really isn’t that big of a hassle to take a paper towel to wipe off the machine once you’re finished with it. I don’t really want to sit my body in someone else’s sweaty bacteria.

I find it to be kind of a pain also when I have to unrack someone else’s weights off of a machine. When I was a child, I learned that if I took out a toy to play with, I put it back when I’m finished. Same should apply to the gym. I hate walking up to the leg press and seeing like 400 pounds worth of weights that I need to take off before I can do my sets.

People who talk on cell phones while trying to workout or people who talk loudly beside me while doing cardio. It is one thing to have a conversation with a friend beside you, but it’s another when you can hear the entire conversation through the entire gym. It’s especially annoying when these trendy barbie-like girls are laughing and giggling around like airheads.

Having two different stereo systems going at the same time is annoying. Usually they have a main stereo playing throughout the entire gym, but then when they are having salsa or yoga classes they have a different song going. Hearing the two being played together in a loud jumbled mess irritates me.

This next one isn’t really a peeve, it’s more that I want to go help them. I don’t like watching people workout when they don’t have the proper form or are doing the exercise incorrectly. I’m seriously scared they are going to hurt themselves.

I get a little irritated when people slam the weights down too. If you are slamming weights, it’s obviously a little too heavy for you. Not to mention, you can break them by doing this.

That’s all I can think of for the time being. Don’t take it the wrong way, they are little peeves just like anything else. I still manage to get my workouts in and there’s always going to be someone or something that annoys you a little haha.

The core is considered the area located around your midsection and pelvic area. The muscles located within the inner core area function to keep the body stabilized and help to protect it from injury. Because you will be able to work more efficiently and with greater force if the core muscles are trained and developed properly, learning how to activate your body’s core is the most important step to conditioning the rest of your body.

The inner core muscles include those of the trunk, pelvis, upper and lower back, shoulders and chest. The core muscles lie deep beneath the surface area, in most cases next to the spine and pelvic areas, where they help support the body’s internal structure.

The shoulders, arms and legs all tie into the body’s core muscles at some point. In this way power is transmitted from the inner core outward to the arms and legs. When a baseball pitcher throws a ball the power is first transmitted from the legs through to the hips, and than outward through the arm. A strong foundation can generate power more efficiently and better stabilize the body for movement.

Core strengthening is also known as functional or sports specific training. The core muscles help in keeping the spine stabilized when lifting a heavy package or while playing sports. A strong core also helps in preventing injury, improves posture and balance by strengthening the supporting musculature. Core exercises can be performed without the need for special equipment and you won’t need a gym membership.

Exercises which are performed in a non-linear fashion including rotational, diagonal and multiple planes of motions, better duplicate real world conditions and every day activities better than conventional methods can. Exercises that work the abdominals and lower back are standard when training the core. Some examples of core exercises include crunches, leg raises, back extensions, and lunges. Core exercises do their work from the inside out and involve working the muscles together as a group. Pilates and yoga also work to strengthen the inner core muscles.

Perform core training first thing during your exercise routine to activate the inner connection between muscle and nerve. Technique is very crucial while performing core strengthening exercises, the body and spine must be aligned and positioned properly in order for these exercises to be effective. The pelvis should remain neutral which can be achieved by tightening the glutes. Breathe freely during their execution and do not hold your breath. Concentrate on breathing from the stomach area by pushing in and out as you breathe.

You can activate the core by pulling the naval inwards toward the spine. This action primarily activates the Transverse abdominus, which lies underneath the rectus abdominals, and acts similar to a lifting belt around the waist. Pull your stomach in as far as possible without holding your breath. This may take some practice to achieve but it is worth the effort. Strengthening the TV can also reduce back pain, improve posture and tighten the midsection. You can also feel your TV by coughing slightly. That tightening sensation that you felt in your abdomen was the transverse abdominus.

The stomach vacuum is an exercise which is performed while kneeling on all fours or standing with hands on knees. Simply exhale all the air from your lungs and pull the stomach in and hold it.

Core exercises are done in progressive phases, from kneeling to standing, from standing on two legs to one leg, and to working with uneven surfaces such as fitness balls and wobble boards.

Other exercises include the prone bridge, performed face down on the floor while balancing on the elbows and toes, kind of like you’re doing a pushup. While holding this position it is important that the back be kept straight, head aligned with the spine, and the glutes tightened. The stomach must be drawn in tight and held in while breathing normally.

Another core exercise, the supine bridge, is performed while lying on your back side, bringing your feet in and hands palm down at your sides. Push down with your feet so that your rumpus is raised and only the head, shoulders, and feet are touching the floor. This works the glute muscle and tightens the rear. For further details on these and other core exercises, click on the secure link below.

Core training has many practical applications which relate to different areas including sports training, fitness routines, injury prevention, recuperation, and everyday activity. Core training should be an integral part of any fitness program and lends itself as an effective way to properly maintain a healthy and robust lifestyle.

Before beginning any exercise or diet program consult with your health care provider.