PART 2 of the GYM SERIES
Tuesday, December 11, 2007
Done by Yeeonn and Raymond,with special thanks to joel, m2sOk now that you know how to build your chest and arms in the first issue, what else do you need to know and do? Well, you can’t just build certain muscles only. It is important to have a toned body. In this second gym issue, we are building on other parts of anatomy, layman-namely known as the six pack and back. Introduced are some exercises that will help in ‘sculpting’ these body parts.
1. Inclined Sit-ups
Targets the rectus and tranverse abdominis
Inclined Sit-ups (With weights): Position yourself on the inclined situp bench as shown above by Joel. Do about 30-60 stiups. Adjust the gradient and weight accordingly to what you can push yourself to. Situps and crunches are the staples towards getting a six pack. This is more effective and advanced to get a six pack faster.2. Back Row
Targets the back(rhomboid, teres, trapezius), shoulders (deltoids) and abdominals
Back row: Position yourself as shown. Grip the straps to your chest shoulder-width and pull the weights mainly with your back and shoulder. Main a natural straight back throughout the exercise. Trains your back and shoulder, which is as important as your chest.
3. Squats/lifts with weights
Targets the quadriceps and back
Squat Lifts: Hold the weights with an underhand grip with a straight back. Squat to a level where your knees are at a 90 degrees angle whilst maintaining the straight back. Extend and stand up to original position. Repeat. Take most of the weight on your quadriceps and not on your arms.
4. Seated row
Targets the upper limb and back muscles
Seated Row: Seat yourself, chest as close to the front plate as possible, back straight with arms extended. Adjust if necessary. Pull as if you were rowing oars whilst maintaining a straight back. Release slowly and repeat to original position
Tips:
1. With weights, always stretch yourself but do a comfortable weight in which you can manage 3 sets of 8-20.
2. Use a towel and gloves, it’s gym etiquette and keeps you clean
3. Maintain good form and posture such as not to injure or spoil your back or any other body part.
1. With weights, always stretch yourself but do a comfortable weight in which you can manage 3 sets of 8-20.
2. Use a towel and gloves, it’s gym etiquette and keeps you clean
3. Maintain good form and posture such as not to injure or spoil your back or any other body part.
