Must-Have Basic Ab Equipment at Home

!±8± Must-Have Basic Ab Equipment at Home

There are a lot of benefits you can enjoy in doing your ab exercise routine at home instead of the fitness gym. Saving money from the expensive gym fees may just be one of these. However, what can demotivate you from doing it is that you may not have the right ab exercise equipment at home. Instead of changing your mind and spending for gym fees, you should instead invest in buying these equipment and take them to your own place. You must however not choose those that may be too elaborate and at the same time too costly as well. Only pick those that are most basic.

The most fundamental can be the cheapest as well, the floormat. With this, you can perform some exercises for developing the muscles in the abdominal area by just relying on the floor and your weight. The mat will protect your back bones from the hard floor and, of course, will keep you from being dirty. Kettle balls can also be considered as basic ab exercise equipment you can use at home. They have various weights and sizes but you must not buy them all at the same time. If you are simply a beginner in an ab fitness program, begin with the small and lighter ones first.

One mechanism is the chin-up bar which you would not want to buy. You probably already have an overhanging bar at home that you can make use for chinning-up. If you don't have one, you just buy a stainless steel bar which is sturdy enough for your weight and you can have it installed anywhere in the house. You can place it on a door jamb but you may find it hard to close the door. A huge exercise ball may also be a cheap buy. This is another basic ab exercise equipment that you can get for home use.

If you are, however, interested to gain a more advanced equipment then you may have to spend a bit more. Again, you should not go for large and intricate ones unless you have a particular place for it in your home and you re way beyond being a beginner. Some of the best options you can have are the rowing machine and the vertical knee raise machine. These machines may not be that huge but it can give results on your ab-shaping exercises which can be significant.

Must-Have Basic Ab Equipment at Home

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Fitness-Exercises To Get Your Upper Body Into Shape

!±8± Fitness-Exercises To Get Your Upper Body Into Shape

The objective of most upper body exercises is to build strength and one important thing to remember is that exercises aimed at your upper body should be just one part of an overall routine. It's a good idea for example to alternate upper body work with lower body work and also include some general cardiovascular work, such as jogging.

Before starting your upper body workout, or indeed any other exercise session, make sure that you spend at least ten minutes warming up, including good stretching exercises. Warm, loose muscles are much less likely to sustain injury and it's also important to get your circulatory system working effectively and warm muscles will help with good blood flow.

Before starting any upper body workout you must also define your aims. Are you, for example, trying to build up your muscles, or are you simply looking to tone up your muscles. If you want to build muscle then you will need to work with reasonably heavy weights and complete a relatively small number of repetitions of each exercise. For tone, on the other hand, you should be looking at lighter weights but exercises involving a higher number of repetitions.

Whatever the case, these traditional exercises will help to get you going. Some don't require any equipment, while others require either a simple set of free weights or some resistance equipment. Here, resistance equipment would include things like handled rubber straps or springs which work by providing resistance when placed under tension.

One note of caution before you start: Ignore the commonly heard saying that "exercise is not doing you any good unless you can feel the pain". Some mild discomfort (particularly if you haven't exercised for some time) is normal, but pain is your body telling you that you're pushing it too hard.

Push-Ups

Despite what many contemporary sports scientists might say, traditional push-ups are still an excellent upper body exercise. Lie on your stomach with your back straight, feet together and hands under your shoulders. Push up against the floor, keeping your back and legs straight, then lower yourself back down to the floor again. To make the exercise a little harder, simply slow the action down and raise and lower yourself more slowly. Try to start with about twenty push-ups and gradually increase this with each workout.

Chest Work

Grab a 10 lb (4.5 kg) pair of hand-held dumbbells. Lie flat on your back on a carpeted floor (or a hard floor with an exercise mat) and hold the weights in each hand with your palms uppermost and your arms straight out to each side of your body. Slowly lift the weights and bring your hands together high up above your chest. To vary this exercise, and give your biceps a good workout, bring your arms up to about twenty degrees and then bend and straighten your arms at the elbow before continuing to raise them above your chest.

Lats

Lats is the commonly used term for the latissiumus dorsi muscles which are the large muscles that run down the side of the upper body and which give men their 'triangular' shape.

Still with the same pair of dumbbells, stand up straight with arms and dumbbells at your side. Make sure that your body is well balanced and breathe normally. Breathe in and, at the maximum point of inhalation, thrust your arms away from the body, palms inward. Breathe out as you raise your arms to shoulder height and then lower them again slowly to your sides. Start with about ten repetitions of this exercise and then build up gradually with subsequent exercise sessions.

Biceps and Triceps

To exercise the biceps and triceps, move the weights in front of your body, with your arms hanging above the front of your thighs. Then, without swinging or pushing off the thighs, lift the weights toward your chest using either both arms together or alternating between your right and left arm. Again try ten repetitions of this exercise to begin with and build up slowly.

If you don't have any dumbbells to hand then the exercises for the lats and biceps can be done using a long elastic resistance strap, holding one end in your hand and hooking the other under a foot.

Pull-ups or Chin-ups

This exercise will require access to a bar slightly above head-height, perhaps at your local gym or in a nearby playground. Alternatively you could use a 'removable' bar which can be fitted into a door frame at home.

This exercise is simply a case of taking hold of the bar with both hands and then pulling yourself up until your chin comes level with the bar and then lowering your body back down again. Chins ups are performed with your fingers curled toward you around the bar and pull-ups are carried out with your fingers pointing away from you.

This is an excellent exercise for building biceps, triceps, lats and pectorals all at the same time.

Regardless of the exercise routine you decide to follow, don't overdo it. Build up your upper body strength slowly and gradually.

Fitness-Exercises To Get Your Upper Body Into Shape

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Develop a Wide Chest and Narrow Waist Through the Chin-Up Bar

!±8± Develop a Wide Chest and Narrow Waist Through the Chin-Up Bar

Within this series of posts on the subject of inexpensive but valuable fitness equipment, we have discussed jump ropes and medicine balls. By working out with both these items, you can develop your core strength, staying power, and also burn fat. In today's post, we will tackle the chin-up bar, which is predominantly used to develop your upper body. Similar to the previous two items, they are cheap, convenient and as a result you can take it with you when you travel on vacation.

There are a small number of types of chin-up bars. Some of them need to be fixed permanently, normally in an outhouse so that they are not intrusive. Many others are intended to be placed within a typical width doorway. You merely place the bar within the frame when working out, and remove it when you have finished. Some also act as a bar which you can position at floor-level to slip your feet underneath, aiding you in numerous abs workouts. And the final kind are a substantial scaffold which stands away from the walls.

Let's look at two things to watch out for when you're considering a chin-up bar. The first is to make certain that it's got foam handles for when you're exercising with it. These simply make it slightly more comfortable for your hands to grasp right through the whole scope of motion, and if your hands are becoming sticky. Second, try to acquire one which has wide handles, because that will provide you more opportunities to work out your lats.

Chin-up and pull-ups are often confused, although they are basically identical exercises, but with your palms either facing towards or away from you. By working out with both these straightforward exercises, you can hit your lats, upper back, neck, biceps, triceps, and forearms. Try finding another piece of exercise gear which comes in at below that is effective to the same degree. Want to exercise your abdominals as well? In that case grasp the chin-up bar, and raise your legs directly in front of you, or bringing your knees up to your chest. Both of these are serious ab manoeuvres. Need to exercise even harder still? Pull your chest to the bar. Or do them with one hand. Or attach weights by means of a dipping belt.

Many people, if they've not particularly trained in the past, find themselves unable to do one solitary chin-up. If you belong to that group, do not fret. You're not alone. If this is where you find yourself, get hold of a steady chair which can bear your weight, and continue doing chin-ups as part of your work-out routine. In simple terms, use your arms and upper body as much as feasible, and then let your legs carry any additional weight which you can't deal with through your arms. This has the same effect as exercising with a pull-down machine in your local gym, where you sit and haul the bar down. Initially, you are not pulling a weight equivalent to your bodily weight - instead you're starting with a smaller weight and hone from there.

In conclusion, the chin-up bar offers a fabulous, if a little bit terrifying, exercise standard to work roughly all of your arms and upper body. Together with the medicine ball and jump rope, you'll be well on the way towards having sufficient gear to complete a total body training session, for below 0.

The fourth article in our five part series is called "Free Weights: Not Just For Body Builders".

Develop a Wide Chest and Narrow Waist Through the Chin-Up Bar

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