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The rumours turn out to be true!!!
Cotto actually DID lose, Atlas picked him to win!
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shanus
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and anotha one.. lolComment
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ABS
Abs Stretch- from standing, put your hands on your waist, slowly lean backward by pushing your hips forward and slightly arching your back.
THIGH/QUADS
Thigh/ quads- sit on your knees and heels. lean backward so you can touch the floor behind you. push your hips upward. lean as if you're trying to touch your head to the floor.
BACK OF YOUR LEG
Toe Touchers. lock your knees and try to touch your toes....
CALF
Gastrocnemius- stand about four feet away from a wall or other sturdy object. with most of your weihgt on one leg, keep that leg straight and lean into the wall. (CALF STRETCH)
BACK
Bridge- lay down on your back with your knees bent. put your hands above your shoulders, fingertips closest to your shoulders. straighten out arms and legs. if you manage to form a bridge, bring your hands as close to your feet as possible.
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Physical Conditioning
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first off, i can not spell. so try and bear with me.
you may know these, but perhaps read them because these are the correct form.
KEEPING THE CORRECT FORM IS KEY- for anything. lifting, working out, stretching. if you do them correctly it will be much more beneficial
Pushups work your pectorals more than anything else
pushups- with hands at shoulder width, place your palms on the ground, keeping your feet togerher and your back straight, push your body up until your arms are straight. touch chest to ground each repitition.
extendor muscles
pushups WIDE- with hands wider than shoulder width, place your palms on the ground keeping your back straight. push your body up until your arms are straight. touch chest to ground each repetition.
triceps
Tricep pushups (diamond) with hands touching, formin a triangle with your inder fingers and thumbs meeting, place palms on the ground. SPREADING legs and keeping your back straight, push your body up until your arms are streaight. tocuh your chest to your hands each repitition. (for the 'hardcore' put your nose in the diamond)
Quote:
Originally posted by DrunkenMonkie
one handed pushups-focus on ure shoulders and triceps...one hand while u have ure legs split...if ure strong enuff and have good balance ure legs r closed.
ONE HANDED PUSHUPS
place one hand on the floor
spread your legs
do a pushup
MOST MUSCLES IN YOUR ARMS
Divebombers. get into the pushup position. with your feet a little closer to your hands than normal. bend at the waist and stick your buttocks as high in the air as possible. keeping your butt elevated, place your chest to the ground between your hands. straighten your arms, and push your chest out/ forward as your butt comes down. repeat, these may seem dumb or pointless, its purpose will be apparent as you go on your 30th.
In other words, imagine you are almost digging a hole with a shover taped on your head. you want to swoop down and almost sc**** your chest on the ground, then swoop up at the end.
**these are good for PLANCHES
new view for these***\/
get in pushup position. but move your hands a little closer to your feet. picture theres a bar 1 foot above your hands. you must do a pushup under this bar and fully extend your arms. the way to do this would be pushing forward and so when you finish your hands are around your abdomen.Comment
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my sources indicate that the rumors about Shanus shagging sheep is in fact true, isn't it?Comment
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TRETCHES (note: you should hold each stretch for at least 10 seconds)
Triceps - put right arm up, hold ur right elbow with your left hand, then with your rite hand touch ur left shoulder using ur left hand to push down. then do the same but with da otha arm
chest and biceps - stand next to a corner, put ur arm out to grab that corner then turn ur body so that it stretches ur arm and chest.
Rear Shoulder - with ur arms out in front of u, pull ur right elbow to the left with ur left hand. then vice versa.
Front Shoulder - with ur arms behind u, pull ur right elbow to the left with ur left hand. then vice versa.
Upper Back - face a wall, cross ur legs, put ur arm on the wall as high as u can go and pull ur body down (keeping ur arm in the same position) so that u feel ur upper back stretching, then do the same again but crossing ur legs the other way and using ur otha arm.
Gluteals - lie on the floor, lift up ur ;eft leg to a 90 degree angle, then put ur right leg on ur left knee, then with ur hand pull ur left leg towards u, (u shuld feel ur right gluteal (top right thigh) stretching) then do it the otha way round.
Hamstring - lie on ur back, have one leg up and one leg flat on the floor, with the leg thats up hold ur ankle with ur hands and pull towards u, then swap legs.
Calf - stand, put ur left foot forward, bend it and lean forward pushing on ur left knee to balance(this will stretch ur right calf) then the same with the otha leg
Upper Front Leg - grab ur right ankle and pull to ur butt, while trying to puch ur leg down. then with da otha leg.
EXCERSISES (note: do not do a set number of excersises, do them untill u cant do anymore, and do more than one set of the same excersise)
SHOULDERS
Handstand Press-ups - do a handstand against a wall, let ur head touch the floor then push urself back up, then back to the floor and push up again etc...
Dumb bell push ups - (If u have a dumb bell(the weights u use with one hand)) - with one hand hold the dumbell next to ur head, then push ur arm upwards untill it is straight, then back down and then up again. then do it with the otha arm.
Dumb bell extensions - hold the dumb with ur arm and have ur arm straight against the side of ur body, then left ur arm untill the dumbell is at shoulder height, then let it back down again and up again etc.
CHEST
Press ups - face the floor making a bridge with ur body using ur hands, at shoulder width, and ur feet. let ur body down by bending ur arms, then go back up by straightening them. do this with ur hands quite wide, then very close together then with ur legs supported on a bed or sumin, so that they are just higher than ur body
TRICEPS
Dumb bell extensions - hold the dumb bell high with ur right arm striaght, then bend ur arm and make the dumb bell go to ur left shoulder, then go back up again, then down again. then do this with ur left arm.
Tricep Push ups - u need 2 objects (for example: 2 chairs) that can hold ur waith and are quite high, hav the 2 objects far enought apart so taht u can put ur feet on one and ur hands on the otha. do this, face upwards, have ur arms straight, then bend ur arms so u lower ur body, then back up again.
BICEPS
Curls - stand up. hold the dumb -bell in one hand, then bring it up to ur shoulder, then back down again then up again etc, then do it with the otha arm
Chin Ups - u need a bar a bit higher than u that can support ur weight. hold on to it with ur hands at shoulder width and ur palms facing towards u. then pull ur self up untill ur chin is above the bar. then let urself down and go back up again etc.
Backhand Chin Ups - the same as above but with ur palms of ur hands facing away from u.
BACK
Leg Lifts - u need to lie face down on a bech with ur legs hanging of the end, lift ur legs up as high as posible, keeping them straight, then let them as far down as posible, then up again etc.
T****zius - hold 2 dumb bells (if u do not have 2 dumb bells use 2 8 litre bottles of water with comfortable handles), hold them by ur side one in each hand. then shrug ur shoulders upwards as high as they can go, then go back down again. then up again etc
Lats - u need a high bar abit higher than u and able to support ut weight, face forward with the ar slightly behind u, grab the bar with ur hands quite wide and ur pals facing forward. lift urself up, then let urself down, then left up again etc
ABDOMINALS
Sit ups - have ur knees bent and ur back flat on ur floor, have ur hands next to ur ears but NOT touching or grabing ur neck or anything. then lift ur head towards ur knees.
Crunches - sam as sit ups but dont go all the way up and do them faster.
Side crunches - same as crunches but have ur knees turned to the right, then do some more but with ur kneew turned to the left.
LEGS
go running or cycling for about half hour...depending on what u can do and how hot it is.
i hope this hepls some of yaComment
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Forearms are a very dense muscle, so you should work them daily to increase strength. Farther into this, includes important forearm training programs.
Reverse Curl - Extensor Muscles
Grasp a barbell with an overhead grip while standing, so the barbell is resting infront of your thighs. Bend your elbows until your forearms are parallel to the floor. Pause for 2 seconds, and continue until the bar touches your chest. Return the bar to the thighs following the same steps as before. You must keep your upper arms straight, or the movement will target your biceps.
Barbell Wrist Curl - Flexor Muscles
Grasp a barbell at shoulderwith grip and palms facing upwards. While sitting on a chair, allow your forearms to rest along your thighs with your hands 2 or 3 inches from the knees. Keeping this position, lower the wrists as far as possible, then flex the wrists upwards back to the starting point.
Reverse Wrist Curl - Extensor Muslces
Grasp a barbell with a grip a little closer than shoulder with and palms facing downwards. While sitting on a chair, allow your forearms to rest along your thighs with your hands 2 or 3 inches from the knees. Keeping this position, lower the wrists as far as possible, then contract the flexor muscles upwards back to the starting point.
The following programs and tips come from The Art of Expressing the Human Body by John Little. This book has exercises Bruce Lee found to be very effective, and should deffinently be read by those who are interested in bringing out their bodies' full potential.
The Power Program - This program starts with however much weight you can handle for 5 sets of 15 repetitions. Try to add 5 pounds each week and keep the reps at 15.
The Muscularity Program - This program uses more repetitions than added weights. Start with 6 sets of 20 repetitions and add 5 reps per week. In one month you will be up to 40 reps per set.
The Size Program - If forearms size is important to you, spend more time on the flexor muscles of the forearms. Until you get the wanted size, pick two exercises for the i nner forearm and perform 4 sets of each exercises for a total of 8 sets.
The Use of Thick-Handled Dumbells and Barbells - Thick handles require massive forearm strength to properly grasp and to handle a barbell or dumbell. Since thick handled bars are hard to find, wrap a thick piece of foam rubber or tape around the bar where it is to be gripped.
"Do's and Dont's of Forearm Training"
~Do a complete extension and contraction
~Do all exercises at a reasonable speed, to keep muscles warm
~Don't cheat on any exercise
~Don't let the weight roll down your fingers
~Keep fingers closed, and maintain a good grip at all timesComment
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