tag:blogger.com,1999:blog-15043946158859463092024-03-13T23:36:16.589-07:00Fitness and Lifestyleharshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comBlogger40125tag:blogger.com,1999:blog-1504394615885946309.post-66782142268819647062009-10-14T08:46:00.000-07:002009-10-14T08:48:45.465-07:00Training Log 12th Oct - 2009<div><b>Single hand Db row</b></div><div>40Kg - 8</div><div>42Kg - 8</div><div>44Kg - 8</div><div>44Kg - 1</div><div><br /></div><div><b>Single Hand Db Floor Press</b></div><div>25Kg - 8</div><div>25Kg - 6</div><div>25Kg - 4</div><div>25Kg - 5</div><div>25Kg - 2</div><div><br /></div><div><b>Single-leg deadlift with a DB held on the opposite side.</b></div><div>15Kg - 3 X 8 Each Side</div><div><br /></div><div><b>DB Wind Mill</b></div><div>15KG - 3 X 5 </div><div><br /></div><div><b>Neck harness</b></div><div>15KG - 1X35</div><div><br /></div><div><div><b>Wrist Roller</b></div><div>5Kg - 3 X 3</div><div><br /></div><div><b>Partial Turkish Getup</b></div><div>5 Reps each side, 10 KG</div><div><br /></div><div><b>How Do i feel</b></div><div>Strong :)</div></div><div><br /></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-82504984671092086832009-10-14T08:43:00.000-07:002009-10-14T08:46:44.517-07:00Training Log 10th Oct - 2009<div><b>Single hand Db row</b></div><div>35Kg - 8</div><div>40Kg - 8</div><div>42Kg - 8</div><div>42Kg - 1</div><div><br /></div><div><b>Single Hand Db Floor Press</b></div><div>25Kg - 8</div><div>25Kg - 6</div><div>25Kg - 5</div><div>25Kg - 3</div><div>25Kg - 3</div><div><br /></div><div><b>Single-leg deadlift with a DB held on the opposite side.</b></div><div>17Kg - 3 X 8 Each Side</div><div><br /></div><div><b>DB Wind Mill</b></div><div>17KG - 3 X 5 </div><div><br /></div><div><b>Neck harness</b></div><div>17.5KG - 1X20</div><div><br /></div><div><b>Wrist Roller</b></div><div>5Kg - 3 X 3</div><div><br /></div><div><b>Partial Turkish Getup</b></div><div>5 Reps each side, 10 KG</div><div><br /></div><div><b>How Do i feel</b></div><div>Windmill form was week. Single leg RDL were wobbly </div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-6318397168301022202009-10-14T08:41:00.001-07:002009-10-14T08:42:53.647-07:00Training Log 8th Oct - 2009<div><b>Single hand Db row</b></div><div>35Kg - 8</div><div>40Kg - 8</div><div>42Kg - 5</div><div>42Kg - 4</div><div><br /></div><div><b>Single Hand Db Floor Press</b></div><div>24Kg - 8</div><div>25Kg - 6</div><div>25Kg - 4</div><div>25Kg - 4</div><div>25Kg - 3</div><div><br /></div><div><b>Single-leg deadlift with a DB held on the opposite side.</b></div><div>15Kg - 3 X 8 Each Side</div><div><br /></div><div><b>DB Wind Mill</b></div><div>15KG - 3 X 5 </div><div><br /></div><div><b>Neck harness</b></div><div>15KG - 1X30</div><div><br /></div><div><br /></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-41328952113237248132009-10-14T08:39:00.000-07:002009-10-14T08:41:37.375-07:00Training Log 6th Oct - 2009<span class="Apple-style-span" style="font-family: arial, sans-serif; font-size: 13px; border-collapse: collapse; "><b>Single hand Db row<br /></b>35Kg - 8<br />37Kg - 8<br />40Kg - 8<br />40Kg - 1<br /><br /><b>Single Hand Db Floor Press<br /></b>24Kg - 8<br />24Kg - 5<br />24Kg - 5<br />24Kg - 4<br />24Kg - 3<br /><br /><b>Single-leg deadlift with a DB held on the opposite side.<br /></b>14Kg - 3 X 8 Each Side<br /><br /><b>DB Wind Mill<br /></b>14KG - 3 X 5<br /><br /><b>Neck harness<br /></b>15KG - 1X35</span><div><span class="Apple-style-span" style="font-family:arial, sans-serif;font-size:100%;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 13px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:arial, sans-serif;font-size:100%;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 13px;"><b>How Do I Feel</b></span></span></div><div><span class="Apple-style-span" style="font-family:arial, sans-serif;font-size:100%;"><span class="Apple-style-span" style="border-collapse: collapse; font-size: 13px;">Tired :(</span></span></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-46949311825240046242009-10-06T07:28:00.000-07:002009-10-06T07:31:59.207-07:00Training Log 2nd Oct - 2009<div>Had Missed 1st Oct session but made up for it on 2nd October morning which was a holiday here, did Mobility work and clubbell work in morning and strength training in evening...</div><div><br /></div><div>Single hand Db row</div><div>35Kg - 8</div><div>37Kg - 8</div><div>40Kg - 6</div><div>40Kg - 3</div><div><br /></div><div>Single Hand Db Floor Press</div><div>22Kg - 8</div><div>24Kg - 6</div><div>24Kg - 4</div><div>24Kg - 4</div><div>24Kg - 3</div><div><br /></div><div>Single-leg deadlift with a DB held on the opposite side.</div><div>12Kg - 3 X 8 Each Side</div><div><br /></div><div>DB Wind Mill</div><div>12KG - 3 X 5 </div><div><br /></div><div><br /></div><div><br /></div><div>Tukish Getup.</div><div>7Kg - 3 Each side</div><div><br /></div><div>Neck harness</div><div>12.5KG - 1X30</div><div><br /></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-35484405354229791772009-09-30T17:33:00.000-07:002009-09-30T17:45:22.874-07:00Training Log 30th Sep - 2009<div><b>Single hand Db row</b></div><div>30KG - 8</div><div>35Kg - 8</div><div>37Kg - 8</div><div>37Kg - 1</div><div><br /></div><div><b>Single Hand Db Floor Press</b></div><div>22Kg - 8</div><div>22Kg - 6</div><div>22Kg - 4</div><div>22Kg - 4</div><div>22Kg - 3</div><div><br /></div><div><b>DB Wind Mill</b></div><div>12KG - 3 X 5 </div><div><br /></div><div><b>Single-leg deadlift with a DB held on the opposite side.</b></div><div>Bodyweight - 3 X 8 Each Side</div><div><br /></div><div><b>Tukish Getup.</b></div><div>7Kg - 3 Each side</div><div><br /></div><div><b>Neck harness</b></div><div>12.5KG - 1X30</div><div><br /></div><div><b>How do I feel.</b></div><div>Lower back is still very stiff and Left Glutes giving me a bit od trouble..</div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-6648651240473980772009-09-29T18:23:00.000-07:002009-09-29T18:34:29.077-07:00Training Log 29th Sep - 2009<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTFTyA58fa2my0_HwzGHSw9ar8seaeO_jIujYa4vYTkMSRTuJkIzZK-d4vmwY_X1vlI_CYoJ6TTRUUnFR12okPYLp2Nj06aCIyUiuip97eAJSANz_gK5ma_zzs9E4NmPOaOoAs_rO8FQ9D/s1600-h/DSC00030.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTFTyA58fa2my0_HwzGHSw9ar8seaeO_jIujYa4vYTkMSRTuJkIzZK-d4vmwY_X1vlI_CYoJ6TTRUUnFR12okPYLp2Nj06aCIyUiuip97eAJSANz_gK5ma_zzs9E4NmPOaOoAs_rO8FQ9D/s400/DSC00030.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5387067692229284578" /></a><br /><b>Mobility Work:</b><div>Intu-flow Beginners routine.</div><div><br /></div><div><b>Clubbel work:</b></div><div>10 mins circuit of cast, swipes and torch press.</div><div><br /></div><div><b>How do I feel:</b></div><div>Clubbell work was very taxing on the grip and my form was very bad in last minute of the workout. </div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-80595886843254073632009-09-28T08:31:00.000-07:002009-09-28T08:36:42.092-07:00Training Log 28th Sep - 2009<div><b>Single hand Db row</b></div><div>20Kg - 12</div><div>30KG - 8</div><div>35Kg - 8</div><div>37Kg - 5</div><div>37Kg - 4</div><div><br /></div><div><b>Single Hand Db Floor Press</b></div><div>20Kg - 8</div><div>22Kg - 7</div><div>22Kg - 4</div><div>22Kg - 3</div><div>22Kg - 3</div><div><br /></div><div><b>DB Wind Mill</b></div><div>10KG - 3 X 5 </div><div><br /></div><div><b>Single-leg deadlift with a DB held on the opposite side.</b></div><div>10Kg - 3 X 8 Each Side</div><div><br /></div><div><b>Tukish Getup.</b></div><div>10Kg - 3 reps Each side</div><div><br /></div><div><b>Finisher:</b></div><div>Farmer Walk with 30Kg DB in each hand</div><div><br /></div><div><b>Neck harness</b></div><div>12.5KG - 1X25</div><div><br /></div><div><b>How Do I feel.</b></div><div>Rows and DB press felt nice, the form for single leg Deadlift was off for first 2 sets but it improved in the 3rd set, first time doing Turkish getups still need to work on form</div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-51925553782203567152009-09-28T08:21:00.000-07:002009-09-28T08:30:59.221-07:00The new BeginningThe nearby gym is still closed and next nearest gym is quite far so i have decided to workout from home, at present I do no have much space handy to keep a Power cage or even a barbell so I have got a pair of adjustable dumbbells and weight plates. <div><br /></div><div>Aim:</div><div>1. Rehabilitate Lower back completely</div><div>2. Increase 1 arm DB pressing power and eventually hit 50% BW mark</div><div><br /></div><div>I would be following a routine with following components,<div>1. Grease to Groove : Single hand over hand Press to be done is sets of 5</div><div>2. Strength Training : 3 Times a week for 45 mins.</div><div>3. Active Recovery Day : Joint Mobility + Clubbell work 15 mins </div></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-25059287959606106262009-03-22T10:25:00.000-07:002009-03-23T18:37:44.282-07:00Pain Part 1 - Understanding it<div style="text-align: center;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><br /></span></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj9SCpk0gcWgqpm8iQaPvOepMDAU3uSjN-jAeZPtBNesMlFT_SFULkJ2itpv-IfRC1iq0Z41M8gykFgKQslDffS3Z68MebqYfPLjktEnqwAX-VnB6sxd1XWErEkuCjqOvqGTu2DZ8pSAnh/s1600-h/Neck+pain+human.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhj9SCpk0gcWgqpm8iQaPvOepMDAU3uSjN-jAeZPtBNesMlFT_SFULkJ2itpv-IfRC1iq0Z41M8gykFgKQslDffS3Z68MebqYfPLjktEnqwAX-VnB6sxd1XWErEkuCjqOvqGTu2DZ8pSAnh/s400/Neck+pain+human.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5316064887972816946" /></a><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><br /></span><div><p class="MsoNormal"><span class="apple-style-span"><b><span style="font-family:Verdana;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">What is pain?</span></span></b></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><b><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Pain</span></span></b></span><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">, in the sense of </span><b><span class="Apple-style-span" style="color: rgb(255, 255, 255);">physical pain</span></b><span class="Apple-style-span" style="color: rgb(255, 255, 255);">, is a typical sensory experience that may be described as the unpleasant awareness of a noxious stimulus or bodily harm. Individuals experience pain by various daily hurts and aches, and sometimes through more serious injuries or illnesses.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Usually pain stops without treatment or responds to simple measures such as resting or taking an analgesic, and it is then called ‘</span><b><span class="Apple-style-span" style="color: rgb(255, 255, 255);">acute</span></b><span class="Apple-style-span" style="color: rgb(255, 255, 255);">’ pain. But it may also become intractable and develop into a condition called </span><b><span class="Apple-style-span" style="color: rgb(255, 255, 255);">chronic pain</span></b><span class="Apple-style-span" style="color: rgb(255, 255, 255);">, in which pain is no longer considered a symptom but an illness by itself.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Pain is part of the body's defense system, triggering a reflex reaction to retract from a painful stimulus, and helps adjust behavior to increase avoidance of that particular harmful situation in the future.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></p> <p class="MsoNormal"><span class="apple-style-span"><b><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Acute Pain.</span></span></b></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Pain due to acute injuries includes things like </span></span></span><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:9.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">sprained joints, strained muscles and other minor injuries. Best Protocol for such injury is R.I.C.E</span></span></span><span style=" ;font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <ul type="disc"> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;mso-list:l0 level1 lfo1;tab-stops:list .5incolor:black;"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:9.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Rest - After Injury it's very important to rest in order to protect the injured muscle from further injury.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;mso-list:l0 level1 lfo1;tab-stops:list .5incolor:black;"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:9.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Ice - Using Ice bag immediately after an Injury helps in short term pain relief, applying ice also helps in reducing swelling as it restricts the blood flow. Keep the injured area covered with ice for 15 mins, several times a day.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;mso-list:l0 level1 lfo1;tab-stops:list .5incolor:black;"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:9.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Compression - An easy way to compress an area is by wrapping it in ACE bandage. This is helpful esp. in cases of Sprain</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;mso-list:l0 level1 lfo1;tab-stops:list .5incolor:black;"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:9.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Elevation - Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> </ul> <p class="MsoNormal"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:9.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Heat can be used after 48 hrs of injury when it has moved out of acute face and swelling has stopped.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:9.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Acute pain can be easily healed using simple technique; the focus of rest of the discussion would be of chronic pain and how get relief from it.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></p> <p class="MsoNormal"><span class="apple-style-span"><b><span style=" ;font-family:Verdana;font-size:9.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Chronic Pain.</span></span></b></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Chronic pain is defined as </span></span></span><span class="apple-style-span"><span style=" ;font-family:-webkit-sans-serif;font-size:10.0pt;"><a href="http://en.wikipedia.org/wiki/Pain" title="Pain" style="background-repeat:initial;background-attachment:initial;-webkit-background-clip: initial; -webkit-background-origin: initial;background-color:initial"><span style="text-decoration:none;text-underline: nonefont-family:Verdana;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">pain</span></span></a></span></span><span class="apple-style-span"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> that persists longer than the temporal course of natural healing, Its like a bad feeling that you get when u wake up in the morning or after 10 minutes on computer your fingers starts to get numb and you get excruciating pain in your wrist. This type of pain is not due to some sudden injury but due to bad posture or immobility over a long time. </span></span></span><span style=" ;font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></p> <p class="MsoNormal"><span class="apple-style-span"><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Fixing chronic pain is not easy as in most of the cases the cause of the pain is not located at the source of the pain for example if you have Elbow pain the problem area can be anything from wrist, biceps, triceps or shoulder. And if we are looking into lower back pain then the problem area can be any thing from neck to feet.</span></span></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal"><span style="font-family:Georgia;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></p> <p class="MsoNormal"><span class="apple-style-span"><b><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Fascia - Fixing the puzzle</span></span></b></span><span style="font-family:Georgia;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal" style="line-height:14.25pt"><span class="apple-style-span"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Fascia is the soft tissue component of the connective tissue system that permeates the human body. It interpenetrates and surrounds muscles, bones, organs, nerves, blood vessels and other structures. Fascia is an uninterrupted, three-dimensional web of tissue that extends from head to toe, from front to back, from interior to exterior. It is responsible for maintaining structural integrity; for providing support and protection; and acts as a shock absorber.</span></span></span><b><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></b></p> <p class="MsoNormal" style="line-height:14.25pt"><b><span style=" ;font-family:Verdana;font-size:10.0pt;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></b></p> <p class="MsoNormal" style="line-height:14.25pt"><span class="apple-style-span"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Fascia functions as the body's first line of defense against pathogenic agents and infections. After injury, it is the fascia that creates an environment for tissue repair.</span></span></span><b><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></b></p> <p class="MsoNormal" style="line-height:14.25pt"><b><span style=" ;font-family:Verdana;font-size:10.0pt;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></b></p> <img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy-aMSz_zf__lVfxKt1d8LB-yAZHceAbbK1dBhqlu4Tu1iC4zOjRPvj_AyMCuv1cbMoijmQNC-dMBkzU0LHQ2pWf9eU1MtGl_EpZG7MmtPqFinytw2dNfI0q6AqOJKOjiYSnJjFqBGxQ_C/s400/superficial_back_line.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5316561329005363586" style="display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; text-align: center; cursor: pointer; width: 235px; height: 400px; " /><p class="MsoNormal" style="line-height:14.25pt"><span class="apple-style-span"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Here are five lines of Fascia that runs through out the body -</span></span></span><b><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></b></p> <ul type="disc"> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;line-height:14.25pt;mso-list:l1 level1 lfo2;tab-stops:list .5incolor:black;"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Superficial back line- starts at the bottom of your feet and goes up and over the top of your head.</span><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;line-height:14.25pt;mso-list:l1 level1 lfo2;tab-stops:list .5incolor:black;"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Superficial front line- Starts on the top of your feet at the toes and ends behind the ear.</span><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;line-height:14.25pt;mso-list:l1 level1 lfo2;tab-stops:list .5incolor:black;"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Lateral line- Runs along the side of your lower body, hips, and oblique.</span><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;line-height:14.25pt;mso-list:l1 level1 lfo2;tab-stops:list .5incolor:black;"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Spiral line- Wraps from side to side along the body.</span><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> <li class="MsoNormal" style="mso-margin-top-alt:auto;mso-margin-bottom-alt: auto;line-height:14.25pt;mso-list:l1 level1 lfo2;tab-stops:list .5incolor:black;"><span style="font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Deep front line- Runs along the spine and jaw.</span><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></li> </ul> <p class="MsoNormal" style="line-height:14.25pt"><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">Everything is connected through Fascia, so a problem in one area can cause pain/ stiffness in other area. </span><span class="Apple-style-span" style="color: rgb(255, 255, 255);"><o:p></o:p></span></span></p> <p class="MsoNormal" style="line-height:14.25pt"><span style=" ;font-family:Verdana;font-size:10.0pt;"><o:p><span class="Apple-style-span" style="color: rgb(255, 255, 255);"> </span></o:p></span></p> <p class="MsoNormal" style="line-height:14.25pt"><span style=" ;font-family:Verdana;font-size:10.0pt;"><span class="Apple-style-span" style="color: rgb(255, 255, 255);">In next parts I will try to help you find the source of pain and some easy ways to fix it.</span><o:p></o:p></span></p></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-83684073894164977062009-01-19T17:24:00.001-08:002009-01-19T19:30:58.165-08:00Birthday Workout.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfB6LsEX3bCp1dWZhLjVME_D4rPQYgTqZOSrgMN1FswEMUGyjQQAWQsveKHB0ZqdxAjStJkfBNpWgO3tkHh7qNtngacvWHXJcrlaXo56yTOCmbdvEDkUk1oImTPDuzb9MtOm5FiRG2HHu0/s1600-h/DSC01988.JPG"><img id="BLOGGER_PHOTO_ID_5293181428254904914" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfB6LsEX3bCp1dWZhLjVME_D4rPQYgTqZOSrgMN1FswEMUGyjQQAWQsveKHB0ZqdxAjStJkfBNpWgO3tkHh7qNtngacvWHXJcrlaXo56yTOCmbdvEDkUk1oImTPDuzb9MtOm5FiRG2HHu0/s400/DSC01988.JPG" border="0" /></a><br />Cheers all,<br />Yesterday was my B'day and I decided to celebrate this with a special workout. It goes like 20 rounds of<br />1. 5 pullups<br />2. 25 Squats (normal stance)<br />3. Stair run (4 floors)<br />4. 10 Pushups<br />5. 25 Squats (Wide stance)<br /><br />Combining into 100 pullups, 200 Pushups and 1000 Squats...The whole workout took little over 2 hour. The toughest part were pullups considering the fact I can only do 4 pullups in one go..and I needed to replace pullups with chinups to finish the routine...<br />As for workout goes 2 sets were toughest after the I got used to it and finished strong with gas left to 5 more sets which i would have done If lunch had not arrived..<br /><br />Surprisingly I am half as sore as i expected it to be, which is really good and i would be able to hit gym today..<br /><br />Another year gone and I am stronger then what I was previous year, hopefully next year would be better.<br /><br />Stay strong,<br />Harshharshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-36821588851846524192008-09-01T09:00:00.000-07:002008-09-01T10:46:50.330-07:00Ten things that work much better than any food supplement under the sun<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIHtuY3oTkbjpf6IRa3WEZSK1EyyY_hyphenhyphenbpepq5QmHs0nd5RJQQL9mpffoZMct3wKkxHSY7v9MHMOvdaExD7UCCsS6H2FgYcfxZaoReIzYckeKdEtFZwkSk3UVVAGzTLux2DGB4kk08we_b/s1600-h/hepburn.png"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIHtuY3oTkbjpf6IRa3WEZSK1EyyY_hyphenhyphenbpepq5QmHs0nd5RJQQL9mpffoZMct3wKkxHSY7v9MHMOvdaExD7UCCsS6H2FgYcfxZaoReIzYckeKdEtFZwkSk3UVVAGzTLux2DGB4kk08we_b/s400/hepburn.png" alt="" id="BLOGGER_PHOTO_ID_5241104733146492114" border="0" /></a><span style="font-style: italic;font-size:78%;" >Doug Hepburn and APOLLON WHEELS</span><br /><br /></div>Below is the extract from <a href="http://www.blogger.com/www.brookskubik.com/">Brooks Kubik</a>, The Dinosaur Strength Training Notebook:<br /><br /><div style="text-align: center; font-style: italic;"><span style="font-weight: bold;">Ten things that work much better than any food supplement under the sun</span><br /></div>1. Squats.<br /><br />2. Abbreviated training programs that focus on heavy duty compound exercises with barbell and dumbbells.<br /><br />3. Supplementing your barbell and dumbbell work with heavy awkward objects (bags, barrels, beams etc).<br /><br />4. Dropping the heaviest dumbbell you can find on the head of any self proclaimed ''weight train authority'' who tells you that ''genetics are everything.''<br /><br />5. Ditto to anyone who advocates slow motion training. Twice.<br /><br />6. The heavy pulling movements that Olympic lifters use...the exercises that have been building the biggest, thickest, strongest backs in the world for close to a century: power cleans, power pulls, power snatches and the clean and press.<br /><br />7. The type of HEAVY dumbbell lifting detailed on my training tape, The Lost Art of Dumbbell Training.<br /><br />8. A no nonsense, never say die, never give up attitude...a strength of mind and power of will that allows you to SMASH through any sort of adversity or obstacle.<br /><br />9. Plenty of good, nutritious food.<br /><br />10. Heavy partials to build tendon and ligament strength.<br /><br /><br />First preference for anyone should be good nutrition, supplements should come second. Making good food choice is also cost effective.<br /><br />I have made 2 comparison below :<br /><br /><span style="font-weight: bold;">Comparison 1</span><br />Take for example, 5lbs Whey Protein costs around <span style="font-weight: bold;">Rs 3500</span> here in India and makes 75 serving days which will last about 90 days.<br /><br />At same price you can get following for 3 Months, daily<br />1. 5 Eggs daily each @ Rs 2 = Rs 900<br />2. 500 ml milk @ Rs 25 per Liter = Rs 1125<br />3. 100 Gm Cottage cheese @ Rs 140 per Kg= 1260<br /><br />Totals comes to about <span style="font-weight: bold;">Rs 3285</span><br /><br /><span style="font-weight: bold;">Comparison 2</span><br />Now Total protein content in a 5lb jar @ <span style="font-weight: bold;">23 gm</span> per scoop = <span style="font-weight: bold;">1725 gm</span> (based upon label, can't be sure if supplement company are screwing us here.)<br /><br />1. 5 Eggs daily each @ 6gm per egg = 30 gm daily and 2700 Gm for 3 months<br />2. 500 ml milk @ 6.5 gm per glass = 13 gm daily and 1170 gm for 3 months<br />3. 100 Gm Cottage cheese @ 20gm per 100gm = 20gm daily and 1800 for 3 months.<br />This amounts to <span style="font-weight: bold;">63 gm</span> daily and <span style="font-weight: bold;">5670 gm</span> for 3 months.<br /><br />Though a vague comparison but we can conclude that natural protein source is better than any supplement both quality and money wise.<br /><br />I am gonna ditch whey protein from this month and concentrate on good nutrition.harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-85875449363187579612008-09-01T07:27:00.000-07:002008-09-01T07:50:25.511-07:00Self Myofascial Release: Purpose, Methods and Techniques<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipAr8NmQceDmskmj6bvut9N6aSfLVHmhbqw-Y6KclCoWlGvnJQWosgcuXfbWdwHkGMs57ct-mtMR1Nnr130GOo5BS8aRUOLwtjVuAcGDEEYE3c0NVs5mA4LeIfdNtCEvwp6jvxraOaOfhb/s1600-h/mike-book.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipAr8NmQceDmskmj6bvut9N6aSfLVHmhbqw-Y6KclCoWlGvnJQWosgcuXfbWdwHkGMs57ct-mtMR1Nnr130GOo5BS8aRUOLwtjVuAcGDEEYE3c0NVs5mA4LeIfdNtCEvwp6jvxraOaOfhb/s400/mike-book.jpg" alt="" id="BLOGGER_PHOTO_ID_5241064981504229218" border="0" /></a>A great <a href="http://www.robertsontrainingsystems.com/Self-Myofascial%20Release,%20Purpose,%20Methods%20and%20Techniques.pdf">read</a> by Mike Robertson. Brought by RTS newsletter.harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-3226106500547815552008-08-24T01:47:00.000-07:002008-08-24T08:31:29.487-07:00A Day at the Gym - Female Training 3<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDcpTe63tOvBsyU9BkzmpPXUAsQ8RU4W2zDFbryRFXKryDgA3GMAFlGfxz3HDSNRmG4hVm5PVaNPqrOFgwfoY18DBVudTPJaspVGVRK1V1w5TYguM0CKttyQWO117keR2bigYO9dU_ma_k/s1600-h/RunningCert0108AllisonNYC3.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDcpTe63tOvBsyU9BkzmpPXUAsQ8RU4W2zDFbryRFXKryDgA3GMAFlGfxz3HDSNRmG4hVm5PVaNPqrOFgwfoY18DBVudTPJaspVGVRK1V1w5TYguM0CKttyQWO117keR2bigYO9dU_ma_k/s400/RunningCert0108AllisonNYC3.jpg" alt="" id="BLOGGER_PHOTO_ID_5238008751977687922" border="0" /></a><br />Check for <a href="http://harsh-puri.blogspot.com/2008/08/day-at-gym-female-training-1.html">Part1</a> and <a href="http://harsh-puri.blogspot.com/2008/08/day-at-gym-female-training-2.html">Part2</a> before reading this.<br /><br />Here a basic routine is given based upon Exercise mentioned in previous post.<br />Do not forget to do proper Warm up before starting. Here is a good warmup routine courtesy <a href="http://laurensfitness.com/2008/07/24/best-warm-up-ever/">Lauren Fitness.</a><br /><br /><div style="text-align: center;"><a style="left: 339px ! important; top: 16px ! important;" title="Click here to block this object with Adblock Plus" class="abp-objtab-04996638035584453 visible ontop" href="http://www.vimeo.com/moogaloop.swf?clip_id=1399302&server=www.vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1"></a><a style="left: 0px ! important; top: 15px ! important;" title="Click here to block this object with Adblock Plus" class="abp-objtab-04996638035584453 visible ontop" href="http://www.vimeo.com/moogaloop.swf?clip_id=1399302&server=www.vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1"></a><a style="left: 339px ! important; top: 14px ! important;" title="Click here to block this object with Adblock Plus" class="abp-objtab-04996638035584453 visible ontop" href="http://www.vimeo.com/moogaloop.swf?clip_id=1399302&server=www.vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1"></a><object height="308" width="400"> <param name="allowfullscreen" value="true"> <param name="allowscriptaccess" value="always"> <param name="movie" value="http://www.vimeo.com/moogaloop.swf?clip_id=1399302&server=www.vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1"> <embed src="http://www.vimeo.com/moogaloop.swf?clip_id=1399302&server=www.vimeo.com&show_title=1&show_byline=1&show_portrait=0&color=&fullscreen=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" height="308" width="400"></embed></object><br /><a href="http://www.vimeo.com/1399302?pg=embed&sec=1399302">Best Warmup Ever</a> from <a href="http://www.vimeo.com/user453960?pg=embed&sec=1399302">Lauren B</a> on <a href="http://vimeo.com/?pg=embed&sec=1399302">Vimeo</a>.<br /><span style="font-size:130%;"><br /></span><div style="text-align: left;"><span style="font-size:130%;">Routine: </span><br /><br /><span style="font-weight: bold;">Workout A </span><br /><br />1. Warmup<br />2. Knee Dominant.<br />3. Horizontal Push.<br />4. Horizontal Pull.<br />5. GPP<br />6. Streching.<br /><br /><span style="font-weight: bold;"> Workout B<br /><br /></span>1. Warmup<br />2. Hip Dominant.<br />3. Vertical Push.<br />4. Vertical Pull.<br />5. GPP (Diffrent from one used in Workout A)<br />6. Streching.<br /><br /><span style="font-weight: bold;">Reps and Sets:<br /></span>Start with 3 sets of 8 reps and each week try to increase rep by at least 1. when you have reached 15 reps increase the difficulty of the exercise by adding more weights or making it more challenging. For eg if you were doing pushup from wall, then now try to do these from a bench.<br /><span style="font-weight: bold;"><br />Exercise Selection:<br /></span>Pick an exercise from <a href="http://harsh-puri.blogspot.com/2008/08/day-at-gym-female-training-2.html">here</a>. Feel free to modify exercise as per your needs.<span style="font-weight: bold;"><br /><br />Schedule:<br /></span>If you workout 2 times a week choose :<br />Monday : Workout A ; Friday: Workout B<br /><br />If you workout 3 times a week Choose :<br />Week 1 :- Monday : Workout A ; Wednesday: Workout B; Friday: Workout A<br />Week 2 :- Monday : Workout B ; Wednesday: Workout A; Friday: Workout B<br />Repeat<br /><br />I recommend to go for at least 3 days a week , also try to maintain active life style on rest of the days.<br /><br />Also feel free to add moderate intensity cardio like skipping, bike, brisk walk on off day 2-3 times a week for better recovery and to boost additional fat loss by calorie deficit.<br /><br /><br /></div></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-35292695188119982872008-08-23T01:04:00.000-07:002008-08-24T01:38:56.287-07:00A Day at the Gym - Female Training 2<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_PJjOjmCV0viLON6G7FgsxOzGyojzDkHjmw4-KKg62k5_NrmARokXtuCVGTe8cbzasRhJRySYL_lNtgHxoTkibVueNrO1k_rHYdH-RbDr03sL9-M_iCm39ppyB_kzOeKuLEk2IgSY0JOo/s1600-h/1zgarmo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_PJjOjmCV0viLON6G7FgsxOzGyojzDkHjmw4-KKg62k5_NrmARokXtuCVGTe8cbzasRhJRySYL_lNtgHxoTkibVueNrO1k_rHYdH-RbDr03sL9-M_iCm39ppyB_kzOeKuLEk2IgSY0JOo/s400/1zgarmo.jpg" alt="" id="BLOGGER_PHOTO_ID_5237777088793033938" border="0" /></a>This is in continuation with the previous post and will cover brief description of basic exercise, For detail explanation and videos please search youtube. If you have any doubt regarding exercise please feel free to post in comments section and I would be happy to answer.<br /><br />All of the below exercise require very little use of equipments and can be done in home with just using Dumbbells or just by taking a bag and filling it with something like sand.<br /><br />All the below exercise are full body exercise and muscles are not isolated.<br /><br />The Exercise are divided into 4 Categories for upper body, 2 categories for Lower body followed by GPP (General Physical Preparedness) work.<br /><br />For core workout add <a href="http://harsh-puri.blogspot.com/2008/06/say-no-to-crunches.html">Planks</a> at the end of your workout.<br /><br /><span style="font-size:130%;">Upper Body </span><br /><br /><span style="font-weight: bold;">1. Horizontal Push<br /></span>The Primary Horizontal push exercise that would be used here is Pushup. For detail description click <a href="http://harsh-puri.blogspot.com/2008/05/exercise-part-1-pushups.html">here</a>.<br /><br /><span style="font-weight: bold;">A. Beginners</span><br />If you are not strong enough to do a regular pushup then do them by elevating the surface. Put you hands on wall, bench and you can go one step further by using your partner.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6QcDWBkwq2fveU9U2cokmRU40xlzeCn0w1_gDuyoTJZ9tS1r2AsWch4VVv8wADvjRz-U8xBCIOX3-eMrGemktwYZQADgZ0_xJw-tUhtFSCwHaitMxoUOzczKlsTMTQCyi6BPHqBnhkOzU/s1600-h/PushupKneeUp-730620.jpg"><img style="cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6QcDWBkwq2fveU9U2cokmRU40xlzeCn0w1_gDuyoTJZ9tS1r2AsWch4VVv8wADvjRz-U8xBCIOX3-eMrGemktwYZQADgZ0_xJw-tUhtFSCwHaitMxoUOzczKlsTMTQCyi6BPHqBnhkOzU/s320/PushupKneeUp-730620.jpg" alt="" id="BLOGGER_PHOTO_ID_5237779551932569170" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigxAIVdo5Evn5CvpdXWS_NFU-SfiW8Qx9LOcGCSkI8YCxSybQ1RhFY4eA-qKE-m9a2xOrjPGujcbnrEqAKsT6SZipXJ31q3Fhe10Z9Q1DULw9w0A5HRCzTlPI_M1MmWRvcP57jt4mJ0g57/s1600-h/PushupKneeDown-782324.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigxAIVdo5Evn5CvpdXWS_NFU-SfiW8Qx9LOcGCSkI8YCxSybQ1RhFY4eA-qKE-m9a2xOrjPGujcbnrEqAKsT6SZipXJ31q3Fhe10Z9Q1DULw9w0A5HRCzTlPI_M1MmWRvcP57jt4mJ0g57/s320/PushupKneeDown-782324.jpg" alt="" id="BLOGGER_PHOTO_ID_5237779551193299906" border="0" /></a><br /></div><br /><br /><span style="font-weight: bold;">B. Intermediate</span><br />Instead of elevating your hand keep them on floor. Keep your core tight and do not let your hips to sag.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim2V5PoWVuv74hNXhWWIqmX3agXbmpjt5s5v1kAPnWDVl1SGyyzBKefRjitEHJCWCOHZ1d51Gg2R_kUlhWLW7x3w0gRXrVNgxaXf3qCFvnQ-w-W_Mq52RULFjaWyM5obK05GRvCaQ5-Sq6/s1600-h/Pushup.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim2V5PoWVuv74hNXhWWIqmX3agXbmpjt5s5v1kAPnWDVl1SGyyzBKefRjitEHJCWCOHZ1d51Gg2R_kUlhWLW7x3w0gRXrVNgxaXf3qCFvnQ-w-W_Mq52RULFjaWyM5obK05GRvCaQ5-Sq6/s320/Pushup.jpg" alt="" id="BLOGGER_PHOTO_ID_5237782061624414770" border="0" /></a><br /><span style="font-weight: bold;">C. Advance</span><br />To Increase the difficulty, elevate your feet to a higher surface like bench or a stability Ball.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ZWJ5LHCmiZKXfuINi6ddbjkMQtB4RsCvoKt9092zIGyP0HxgkfGd3v4oOwlQzflMogfs3OR3b2Gpj-JYIHdu-Leemf_lbDYRqaBh8EOL06UCv7q2JqqaXsyNxNcLE1gVc4ovlLtW2A_G/s1600-h/ball_pushups_1.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0ZWJ5LHCmiZKXfuINi6ddbjkMQtB4RsCvoKt9092zIGyP0HxgkfGd3v4oOwlQzflMogfs3OR3b2Gpj-JYIHdu-Leemf_lbDYRqaBh8EOL06UCv7q2JqqaXsyNxNcLE1gVc4ovlLtW2A_G/s320/ball_pushups_1.jpg" alt="" id="BLOGGER_PHOTO_ID_5237787209894957586" border="0" /></a><br /><span style="font-weight: bold;">Muscles worked:</span> Chest, Shoulder, Triceps, Core.<br /><br /><br /><span style="font-weight: bold;">2. Horizontal Pull<br /></span><br />For Horizontal Pull various row variations would be used.<br /><br /><span style="font-weight: bold;">A. Beginners<br /></span><span>Basic row can be done using using a dumbbell and bending back at 90 degrees. and pulling the</span><span> Dumbbell towards Chest. </span><br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSBqmfwmGu986XIihaQV-C01ejGbPpqjB4Io880XI1ZAjLK1Pggq8wdQPdDdk_NX3n9UZRTuOPwRMJhGwwjLM7qP3nwFWjBpBqNcvnga1kvwQ0Se7_VCu9iNjvC-3zx6bDjZdLcHif4Gop/s1600-h/IMG_0269.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSBqmfwmGu986XIihaQV-C01ejGbPpqjB4Io880XI1ZAjLK1Pggq8wdQPdDdk_NX3n9UZRTuOPwRMJhGwwjLM7qP3nwFWjBpBqNcvnga1kvwQ0Se7_VCu9iNjvC-3zx6bDjZdLcHif4Gop/s320/IMG_0269.JPG" alt="" id="BLOGGER_PHOTO_ID_5237791578104514338" border="0" /></a><span style="font-weight: bold;"> </span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRHlMOiKqEd8xYgS_l_FwW4joDhU4rYHmWXNoKUKzgp7MAbywQxBIQOtetzMviJlgebqkyC6-qG_dJwitOIo_XS5raf4J82jEREjViCJluJJkvEmgKLd67A_5mGbIP44E3xdSUI2_DNr5t/s1600-h/IMG_0270.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRHlMOiKqEd8xYgS_l_FwW4joDhU4rYHmWXNoKUKzgp7MAbywQxBIQOtetzMviJlgebqkyC6-qG_dJwitOIo_XS5raf4J82jEREjViCJluJJkvEmgKLd67A_5mGbIP44E3xdSUI2_DNr5t/s320/IMG_0270.JPG" alt="" id="BLOGGER_PHOTO_ID_5237791583331324482" border="0" /></a><br /></div><br /><span style="font-weight: bold;">B. Intermediate</span><br />An Intermediate version would be tow use two dumbbells or a Barbell and not using the bench for support. Remember here not to bend lower back<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRrXbSsqYvd09EQGP341LGfWfCLMhgSqHLLLYPzZeil5xn1zsFWICT-j_u89p_H6Nd2PZO67Fk7SMUw6kTWrp1cXn88LHG7mGR-eq7oxmHl0HKUU15vW-aJZ2oo67mB_R_7gyRkymnkAhK/s1600-h/bent_over_rows_1.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRrXbSsqYvd09EQGP341LGfWfCLMhgSqHLLLYPzZeil5xn1zsFWICT-j_u89p_H6Nd2PZO67Fk7SMUw6kTWrp1cXn88LHG7mGR-eq7oxmHl0HKUU15vW-aJZ2oo67mB_R_7gyRkymnkAhK/s320/bent_over_rows_1.jpg" alt="" id="BLOGGER_PHOTO_ID_5237791551837224946" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBiq5GFk72Nvb_HPMmNbqpwSzC30xGhyphenhyphenYy3gOxM05Lf6dyA2DmS87oh9Zdw3lBU4GQAr8OnX9PuTnd-9pVjfqP6igX-iqLyB66wga-OmlZVyqdSgLYWpuSgKmQdJbqM5dM9RSGf1NGQBop/s1600-h/bent_over_rows_2.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBiq5GFk72Nvb_HPMmNbqpwSzC30xGhyphenhyphenYy3gOxM05Lf6dyA2DmS87oh9Zdw3lBU4GQAr8OnX9PuTnd-9pVjfqP6igX-iqLyB66wga-OmlZVyqdSgLYWpuSgKmQdJbqM5dM9RSGf1NGQBop/s320/bent_over_rows_2.jpg" alt="" id="BLOGGER_PHOTO_ID_5237791574987677362" border="0" /></a><br /></div><br /><span style="font-weight: bold;">C. Advance</span> <span style="font-weight: bold;"><br /></span><span>An Advance version would be Renegade row, Its performed by using Hex dumbbells First get down in a pushup position with dumbbell in each hand, now pull one dumbbell toward your chest while keeping other hand on ground. As an added benefit you would get a good core workout.<br /><br /></span><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPGKqcyNAy8_M2B9YEDS7gjxyB4zEvtCLhBBKs2uyYlDsce_q6I33UA_fGBfisugxPMdrNhEbfVugNyjgehi1hvWGtaa8sx1wGvZDJJ0N3DMCSH7UfCZUmhwk-RV6idUSBAuenFrweGbDP/s1600-h/web_sight_pics_576.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPGKqcyNAy8_M2B9YEDS7gjxyB4zEvtCLhBBKs2uyYlDsce_q6I33UA_fGBfisugxPMdrNhEbfVugNyjgehi1hvWGtaa8sx1wGvZDJJ0N3DMCSH7UfCZUmhwk-RV6idUSBAuenFrweGbDP/s320/web_sight_pics_576.jpg" alt="" id="BLOGGER_PHOTO_ID_5237791586741063138" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH4hyRYkulI7yI9YKgjm5avvQ8M0buVSbI96xA-yyGAbjIz2VLF6oKUUIFj2z3tyHk-KAN6C9hcf6lwNuBQXOitZuuL86ZxDqGg2ErAoIuZf1MSepMfgI3b5-qy_RWh01vx6RDvMySFlKD/s1600-h/dumbell_shoulder_starting.JPG"> </a></div><br /><span style="font-weight: bold;">Muscles Worked: </span><span>Back, Biceps</span><span style="font-weight: bold;"><br /><br />3. Vertical Push<br /></span>The Primary vertical push exercise that would be used here is overhead press. i.e lifting stuff over your head.<br /><br /><span style="font-weight: bold;">A. Beginners</span><br /><span style="font-weight: bold;"><br /></span><span>Most basic exercise would be overhead press using either a pair of Dumbbell or a barbell.<br />keep dumbbells on your shoulder and lift the weight up.</span><br /><span><br /></span><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH4hyRYkulI7yI9YKgjm5avvQ8M0buVSbI96xA-yyGAbjIz2VLF6oKUUIFj2z3tyHk-KAN6C9hcf6lwNuBQXOitZuuL86ZxDqGg2ErAoIuZf1MSepMfgI3b5-qy_RWh01vx6RDvMySFlKD/s1600-h/dumbell_shoulder_starting.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH4hyRYkulI7yI9YKgjm5avvQ8M0buVSbI96xA-yyGAbjIz2VLF6oKUUIFj2z3tyHk-KAN6C9hcf6lwNuBQXOitZuuL86ZxDqGg2ErAoIuZf1MSepMfgI3b5-qy_RWh01vx6RDvMySFlKD/s320/dumbell_shoulder_starting.JPG" alt="" id="BLOGGER_PHOTO_ID_5237939188953234882" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirwMp9edRllXOlrO8rv_LHWHuLR2VnWOSmzAlyqTjzdriqwYpx1NgAz8InOG3QsWwXNZLf6LEjG9sQPNKwhZg65LKFKN1WTBI77IlHRd1oieM1HfMVG7NA9KS9QkYBj_Dri8GaQu20ezOk/s1600-h/dumbell_shoulder_finishing.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirwMp9edRllXOlrO8rv_LHWHuLR2VnWOSmzAlyqTjzdriqwYpx1NgAz8InOG3QsWwXNZLf6LEjG9sQPNKwhZg65LKFKN1WTBI77IlHRd1oieM1HfMVG7NA9KS9QkYBj_Dri8GaQu20ezOk/s320/dumbell_shoulder_finishing.JPG" alt="" id="BLOGGER_PHOTO_ID_5237939189311651234" border="0" /></a><br /></div><span style="font-weight: bold;">B. Intermediate<br /></span><br />An Intermediate version is to use Push press either with a Dumbbell or a barbell, keep weight in front of your shoulder dip down a bit and explosively lift the weight up. This method will allow more weight to be lifted.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBbhJZl0206Y3WwKiSIjyikKDgR8jM0q45EcwINPIUBCz7dSul8kAKYiM79ZrsKkG_rExfzsD9IyMir66TDlxAKMdz4kAdqMMV6UeNEuYxADZBuYWuYGOLwC2IYn01_KKnM4eGqEesDrA9/s1600-h/crossfituprightur6.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBbhJZl0206Y3WwKiSIjyikKDgR8jM0q45EcwINPIUBCz7dSul8kAKYiM79ZrsKkG_rExfzsD9IyMir66TDlxAKMdz4kAdqMMV6UeNEuYxADZBuYWuYGOLwC2IYn01_KKnM4eGqEesDrA9/s320/crossfituprightur6.jpg" alt="" id="BLOGGER_PHOTO_ID_5237939189297491186" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZgtGG5E-axwSptFbwV9YWemdlaNvspfSv-3DP5VETH8-st_RveujoWpn5oFVVVWEmX3Yrt5U46LNnTvg2p96xUmDRbL1kXKxcuWdO6hAhqhZEKtb4psE-Ycw6D2STQR5PNF70xCW4vVep/s1600-h/team.partner.pullups-753080.jpg"> </a></div><br /><span style="font-weight: bold;">C. Advance</span><br />Though a body weight exercise, the advance progression would be a Pike pushup, which can later be advanced to a Handstand Pushup.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqht10254vu_QTWECn9kt4TZ_qzgpDQe3FpY1QsN2IQp7bork6xQ1FQrlNhH7qIIOZdUcLH-6ony9GMfNm0GnCbpcKWHbZ9F2r4-d6O-lFruFkvVOwbPGT4YSh6Kp75jvmn0ETYMitJs3x/s1600-h/crossfit.handstand.progression-783380.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqht10254vu_QTWECn9kt4TZ_qzgpDQe3FpY1QsN2IQp7bork6xQ1FQrlNhH7qIIOZdUcLH-6ony9GMfNm0GnCbpcKWHbZ9F2r4-d6O-lFruFkvVOwbPGT4YSh6Kp75jvmn0ETYMitJs3x/s320/crossfit.handstand.progression-783380.jpg" alt="" id="BLOGGER_PHOTO_ID_5237939182376652514" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3snWovvBtbhkBeCqbGB_nCgeYe8t6xyu19JmzLcyrqHViS0gpUNjeqHVzIcmh8i3Z3I4f7NIM-2rNbnsjL7C6TyCiAh1WgMyMXhFFRChm-QNsBA37Cnl5wl3-NfkSPeAAqCUmlEtxYm4b/s1600-h/NateEvaWOD.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3snWovvBtbhkBeCqbGB_nCgeYe8t6xyu19JmzLcyrqHViS0gpUNjeqHVzIcmh8i3Z3I4f7NIM-2rNbnsjL7C6TyCiAh1WgMyMXhFFRChm-QNsBA37Cnl5wl3-NfkSPeAAqCUmlEtxYm4b/s320/NateEvaWOD.jpg" alt="" id="BLOGGER_PHOTO_ID_5237939182438956754" border="0" /></a><br /></div><br /><span style="font-weight: bold;">Muscle worked:</span> Shoulders, Triceps, Core<br /><br /><span style="font-weight: bold;">4. Vertical Pull</span><br />The Primary Vertical Pull exercise that would be used here is Pullup. We can use three grips while doing pullups.<br />1. Pronated : Palm facing away,<br />2. Nuteral: Palm facing each other<br />3. Supinated: Palm facing you, also known as Chinup.<br /><br /><span style="font-weight: bold;">A. Beginners</span> :<br /><br />Basic exercise that you can do is an inverted Row, you can increase or decrease the level of difficulty by increasing or decreasing the height from where you are hanging.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmFs7bK_njsPfO9zHy2CMOBTo8jQ-9a5f-6XWjPP4jpoTPmUNs-fDLpf6uDTDvr180zglHZn6c4l7xfcqMewqD6ONDeFJtyvc96-50FkzYy7p2rp4oVgV74LAhCyPzdrZQhXH67FH4_Hhd/s1600-h/bodyrow01.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmFs7bK_njsPfO9zHy2CMOBTo8jQ-9a5f-6XWjPP4jpoTPmUNs-fDLpf6uDTDvr180zglHZn6c4l7xfcqMewqD6ONDeFJtyvc96-50FkzYy7p2rp4oVgV74LAhCyPzdrZQhXH67FH4_Hhd/s320/bodyrow01.jpg" alt="" id="BLOGGER_PHOTO_ID_5237966943270867394" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmFs7bK_njsPfO9zHy2CMOBTo8jQ-9a5f-6XWjPP4jpoTPmUNs-fDLpf6uDTDvr180zglHZn6c4l7xfcqMewqD6ONDeFJtyvc96-50FkzYy7p2rp4oVgV74LAhCyPzdrZQhXH67FH4_Hhd/s1600-h/bodyrow01.jpg"> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK3FTS9To0QsvherLpugIC9xscV0-bduMHxuTwBjtWkd7UHorTtQmkFJPhIckleY2evp14jg1dAeY3Gf7UUPFk9ZzWwDwCR4HUKmnZpEYVqTLr11XnRoqYGlI2imZUYJnNLTxnUKB312K7/s1600-h/bodyrow04.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK3FTS9To0QsvherLpugIC9xscV0-bduMHxuTwBjtWkd7UHorTtQmkFJPhIckleY2evp14jg1dAeY3Gf7UUPFk9ZzWwDwCR4HUKmnZpEYVqTLr11XnRoqYGlI2imZUYJnNLTxnUKB312K7/s320/bodyrow04.jpg" alt="" id="BLOGGER_PHOTO_ID_5237966944138202482" border="0" /></a><br /></div><br /><span style="font-weight: bold;">B. Intermediate</span> :<br />Next Step would be an assisted pulling using a band or taking help from partner.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZgtGG5E-axwSptFbwV9YWemdlaNvspfSv-3DP5VETH8-st_RveujoWpn5oFVVVWEmX3Yrt5U46LNnTvg2p96xUmDRbL1kXKxcuWdO6hAhqhZEKtb4psE-Ycw6D2STQR5PNF70xCW4vVep/s1600-h/team.partner.pullups-753080.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZgtGG5E-axwSptFbwV9YWemdlaNvspfSv-3DP5VETH8-st_RveujoWpn5oFVVVWEmX3Yrt5U46LNnTvg2p96xUmDRbL1kXKxcuWdO6hAhqhZEKtb4psE-Ycw6D2STQR5PNF70xCW4vVep/s320/team.partner.pullups-753080.jpg" alt="" id="BLOGGER_PHOTO_ID_5237966950110657314" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZgtGG5E-axwSptFbwV9YWemdlaNvspfSv-3DP5VETH8-st_RveujoWpn5oFVVVWEmX3Yrt5U46LNnTvg2p96xUmDRbL1kXKxcuWdO6hAhqhZEKtb4psE-Ycw6D2STQR5PNF70xCW4vVep/s1600-h/team.partner.pullups-753080.jpg"> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX4mCws-rtQEI8OymAWI1p87Jhw1pajC_YAJMkV-tUQRtFyQi6a5FUr4SXXxOrn183JHbdKSEymKedhS2RDGan8DRsGL4RLTgefgeX0WjpubrA1SH2dijkoMnsBhS3mHGIa1KIyr4C1tRq/s1600-h/chinup1.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX4mCws-rtQEI8OymAWI1p87Jhw1pajC_YAJMkV-tUQRtFyQi6a5FUr4SXXxOrn183JHbdKSEymKedhS2RDGan8DRsGL4RLTgefgeX0WjpubrA1SH2dijkoMnsBhS3mHGIa1KIyr4C1tRq/s320/chinup1.jpg" alt="" id="BLOGGER_PHOTO_ID_5237966951938980834" border="0" /></a><br /></div><br /><span style="font-weight: bold;">C. Advance</span><br />Once you get strong enough next step is an un-assisted pullup. You can go 1 step further by adding external weight.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim5u759Rxofw1GJIpX4omgDFrUxfm0tXpNpT4aOHqUrRVXmQvYRtnHGssXcH00xu__DRgNEY5im78qisXqmFGQY5vUR_trln92CxfSkmim-v-SDihex4SohK4DoWJYPelFjhCzY09dVfB_/s1600-h/Pull-up_med-ball.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim5u759Rxofw1GJIpX4omgDFrUxfm0tXpNpT4aOHqUrRVXmQvYRtnHGssXcH00xu__DRgNEY5im78qisXqmFGQY5vUR_trln92CxfSkmim-v-SDihex4SohK4DoWJYPelFjhCzY09dVfB_/s320/Pull-up_med-ball.jpg" alt="" id="BLOGGER_PHOTO_ID_5237966945798529826" border="0" /></a><br /><br /><div style="text-align: left;"><span style="font-weight: bold;">Muscle worked:</span> Back, Biceps<br /><br /></div></div><span style="font-size:130%;">Lower Body.<br /><br /></span><span style="font-weight: bold;">1. Hip Dominant<br /></span>By Hip Dominant we would concerning overself with posterior chain, with main stress on Glutes and Hamstring.<br /><br /><span style="font-weight: bold;">A. Beginners</span><br />Most basic Exercise is a Glute Bridge, Its a more like an activation exercise. To increase the difficulty place your feet on a stability Ball<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfATQelSaUJ-Md0bddGxDZye-aFHq0gcJ7PJKkKxk9r8K6nqLAspuNm6e98giJBB6v636J_9EJ2dytwWpEsUAV7mcuMkjcuvz9VGdGlyS_RJ_77fd4EHvez1eW7-gyOGWvNjCjJt4Yd_vu/s1600-h/bridge-_1.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfATQelSaUJ-Md0bddGxDZye-aFHq0gcJ7PJKkKxk9r8K6nqLAspuNm6e98giJBB6v636J_9EJ2dytwWpEsUAV7mcuMkjcuvz9VGdGlyS_RJ_77fd4EHvez1eW7-gyOGWvNjCjJt4Yd_vu/s320/bridge-_1.jpg" alt="" id="BLOGGER_PHOTO_ID_5237981343336179346" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlW7WDo__K1rbuW8Vt3rgZOWHN4xbMWZ_Yy0OkKaoM8TpMuaCLnZnN-yyAFXW-FSbpFr9CzOvn8IEGCo66ihK-m9HIN8-dTnlG4eiiZxHeoqZVAVEn66tDJkcrahq7c-waZMrbie-CkHM2/s1600-h/bridge-_2.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlW7WDo__K1rbuW8Vt3rgZOWHN4xbMWZ_Yy0OkKaoM8TpMuaCLnZnN-yyAFXW-FSbpFr9CzOvn8IEGCo66ihK-m9HIN8-dTnlG4eiiZxHeoqZVAVEn66tDJkcrahq7c-waZMrbie-CkHM2/s320/bridge-_2.jpg" alt="" id="BLOGGER_PHOTO_ID_5237981347154847714" border="0" /></a><br /><br /></div><span style="font-weight: bold;">B. Intermediate<br /></span><span>Second progression would be a Lunge.<br /><br /></span><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZAoQ3E9chqHu2YiyxwkJRIuO-QWmu5_ikWd4eKqDHwJV4U4F3wkSI9mRitAFgmdCDkvQQcs2Wu4p-mE0JmTY7ZR-7tbxGPC5H2WukNC63I-0JP78tGv_9i2eJr8hRyX6okhaHP9hQuXle/s1600-h/KGWalkingLunge.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZAoQ3E9chqHu2YiyxwkJRIuO-QWmu5_ikWd4eKqDHwJV4U4F3wkSI9mRitAFgmdCDkvQQcs2Wu4p-mE0JmTY7ZR-7tbxGPC5H2WukNC63I-0JP78tGv_9i2eJr8hRyX6okhaHP9hQuXle/s320/KGWalkingLunge.jpg" alt="" id="BLOGGER_PHOTO_ID_5237981350965027938" border="0" /></a><br /><br /></div><span style="font-weight: bold;">C. Advance</span><br />An advance version would be Romanian Deadlift or a stiff legged Deadlift.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC8r5b-5KE-G0mA80tgKJW1vmO0HCZik2ldISwKQangbhA4728FaQfoUQGw-7wYv_zwAuE5LiAoMSnE9TCpyEry6O57WAu5rOo282qiGpFwr_K4iPYeXvsKO0lHcoNmHHmxHbw3Wcq6tEP/s1600-h/IMG_0302.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjC8r5b-5KE-G0mA80tgKJW1vmO0HCZik2ldISwKQangbhA4728FaQfoUQGw-7wYv_zwAuE5LiAoMSnE9TCpyEry6O57WAu5rOo282qiGpFwr_K4iPYeXvsKO0lHcoNmHHmxHbw3Wcq6tEP/s320/IMG_0302.JPG" alt="" id="BLOGGER_PHOTO_ID_5237981347251012626" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWXjrr4dvc-cj_GNG7Tx_I6X51eQ-A3FRvTbDLKVI3I2pbkjoWU-HCel_p9cIdbsrUdRTXcBwhmOpr1_59J53m-zxQz_o8wV4fLU8CNTTTU1JTrm-UjPWOYA-y3Y5QB2T4cqkK4JQugc2/s1600-h/IMG_0303.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwWXjrr4dvc-cj_GNG7Tx_I6X51eQ-A3FRvTbDLKVI3I2pbkjoWU-HCel_p9cIdbsrUdRTXcBwhmOpr1_59J53m-zxQz_o8wV4fLU8CNTTTU1JTrm-UjPWOYA-y3Y5QB2T4cqkK4JQugc2/s320/IMG_0303.JPG" alt="" id="BLOGGER_PHOTO_ID_5237981352392560642" border="0" /></a><br /></div><br /><span style="font-weight: bold;">Muscles Worked:</span> Glutes, Hamstrings.<br /><br /><span style="font-weight: bold;">2. Knee dominant.</span><br /><br />By Knee Dominant exercise we would be concerning overself with Anterior chain with main stress on Quads.<br /><br /><span style="font-weight: bold;">A. Beginners</span><br />The First exercise that we would be doing is a step up. Start with your body weight and then add resistance using Dumbbells<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinyS8xX3buuD6zHovZ5_hCIf_YXRlM-InV3FSu-WyrMWNYFXNcHQ_5v6eB1Ge-Q3EiCwTPpcDer06-5rwA-6P7L05bSfPRRP_WOUEXzX_qV3fTajCV7P5nhtEI0qRGMBYUUOv4YtwM308O/s1600-h/high-bench_step-up.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinyS8xX3buuD6zHovZ5_hCIf_YXRlM-InV3FSu-WyrMWNYFXNcHQ_5v6eB1Ge-Q3EiCwTPpcDer06-5rwA-6P7L05bSfPRRP_WOUEXzX_qV3fTajCV7P5nhtEI0qRGMBYUUOv4YtwM308O/s320/high-bench_step-up.jpg" alt="" id="BLOGGER_PHOTO_ID_5237990069826730834" border="0" /></a><br /></div><span style="font-weight: bold;">B. Intermediate<br /></span><span>As a next step move to Squat, start with your bodyweight at first and progress by using a dumbbell or barbell. Detail Explanation <a href="http://harsh-puri.blogspot.com/2008/05/exercise-part-1-squat.html">here</a></span><span style="font-weight: bold;"><br /><br /></span><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSCd61E0YQ83r-RgnU63ivzhzXqzm2hXZ_uc140yb6Dz-KSPLvZFVe6tLGWG9ck8ztzGvn0EEhiKyPbwzrHwdlp7zj-OLFFOjShn8kqFDqXLzrxc4GFbWDNUJQzXXpgmIPxmCY8uSBgkiI/s1600-h/crossfit-135_small.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSCd61E0YQ83r-RgnU63ivzhzXqzm2hXZ_uc140yb6Dz-KSPLvZFVe6tLGWG9ck8ztzGvn0EEhiKyPbwzrHwdlp7zj-OLFFOjShn8kqFDqXLzrxc4GFbWDNUJQzXXpgmIPxmCY8uSBgkiI/s320/crossfit-135_small.jpg" alt="" id="BLOGGER_PHOTO_ID_5237990070904169954" border="0" /></a><br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWBbpu9WoEEp4LuPL1AuaSIk_u7BmGv1O8yT2xNEIhCBw9cJCgni-zt-NVMTDkxDqeMQIeIWIMwVycuEcNDOuGvhbWCckQrouQGPB6K79J2-shlk0h88aWUyOxuxGanOpl21Qm9Bh_t0Mb/s1600-h/full_back_squat.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWBbpu9WoEEp4LuPL1AuaSIk_u7BmGv1O8yT2xNEIhCBw9cJCgni-zt-NVMTDkxDqeMQIeIWIMwVycuEcNDOuGvhbWCckQrouQGPB6K79J2-shlk0h88aWUyOxuxGanOpl21Qm9Bh_t0Mb/s320/full_back_squat.jpg" alt="" id="BLOGGER_PHOTO_ID_5237990065811034898" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUO34Wa28Fl9cwGMPkjCp0FPHhIlomZFDY2J01Lq1xI2T0rlciSyqtx0rCu7nvB8jM1Y5C4J8qCOkKX4TV0oySe6Kh-NF1DUbyCzsPe1awfbFJ_dLywPKcXnrIPvSgw32crcTys8uv_LGL/s1600-h/back_squat_half_heels.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUO34Wa28Fl9cwGMPkjCp0FPHhIlomZFDY2J01Lq1xI2T0rlciSyqtx0rCu7nvB8jM1Y5C4J8qCOkKX4TV0oySe6Kh-NF1DUbyCzsPe1awfbFJ_dLywPKcXnrIPvSgw32crcTys8uv_LGL/s320/back_squat_half_heels.jpg" alt="" id="BLOGGER_PHOTO_ID_5237990069076046594" border="0" /></a><br /></div><br /><span style="font-weight: bold;">C. Advance</span><br />An Advance exercise is a single leg squat.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXctyuzo8gA4NkB-1rYAFf-_MXwsMrS0jEeTZxATxuc-tt40-43YNlAtoeupMh7YIhxK4J-sV2z1aT8dVoyYUhdLWyzYxHmWdcqo5DTL2llxIN2_4MTkepYES9O5-MxhzwNLIdYrgIzC0w/s1600-h/S_L_Squat_1.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXctyuzo8gA4NkB-1rYAFf-_MXwsMrS0jEeTZxATxuc-tt40-43YNlAtoeupMh7YIhxK4J-sV2z1aT8dVoyYUhdLWyzYxHmWdcqo5DTL2llxIN2_4MTkepYES9O5-MxhzwNLIdYrgIzC0w/s320/S_L_Squat_1.JPG" alt="" id="BLOGGER_PHOTO_ID_5237990420636412386" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE4Mw69gp-Jb_9s6q8oiVgAg9BN0b6puZx7ehj-f0TjJu1qgL4UzfqpbHFeSy9p7gPPqFxe6iHhL-PuS5OFlweHCMQjV2zW_yJanAf1O-2KfpwCrYjObjukHILx4JbRMFgfAKUIhfRi0KQ/s1600-h/one-leg-squat.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE4Mw69gp-Jb_9s6q8oiVgAg9BN0b6puZx7ehj-f0TjJu1qgL4UzfqpbHFeSy9p7gPPqFxe6iHhL-PuS5OFlweHCMQjV2zW_yJanAf1O-2KfpwCrYjObjukHILx4JbRMFgfAKUIhfRi0KQ/s320/one-leg-squat.jpg" alt="" id="BLOGGER_PHOTO_ID_5237990073122151538" border="0" /></a><br /><br /><span style="font-weight: bold;">Muscle worked :</span> Whole Leg. (Main stress on Quads)<br /><br /><span style="font-size:130%;">GPP</span> <span style="font-weight: bold;">(General Physical Preparedness)</span><br /><br /><br /><span style="font-weight: bold;">1. Burpees</span><br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWJXLCjBZcQKVdzyRYa8CDBb31Nun9UHB_isI_Xyll1vmF7EfglTLP0B8kEl2kN3wGQt1KCbjKIle4uEH6EpTYzzbgCSG263xTwnNit0UHw-R094M5NKN1JpLFN7LU1iNQGEkM5KVaS8Hv/s1600-h/burpee_nicole_feb_2005.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWJXLCjBZcQKVdzyRYa8CDBb31Nun9UHB_isI_Xyll1vmF7EfglTLP0B8kEl2kN3wGQt1KCbjKIle4uEH6EpTYzzbgCSG263xTwnNit0UHw-R094M5NKN1JpLFN7LU1iNQGEkM5KVaS8Hv/s320/burpee_nicole_feb_2005.jpg" alt="" id="BLOGGER_PHOTO_ID_5237995219003047138" border="0" /></a><br /><br /></div><span style="font-weight: bold;">2. Box Jump<br /><br /></span><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkRTczisTklGSzh37-HSer6mi3eLkppsCzF9c0AZQKQ1LBEGkm9hVlGP2pv8sg6Rl2DwKUbCSYM8fsTR2qJJgWFzkwo7H6ysperR9E5U9ffJanq8XzgB4NGoUVbgDm5VoCkHyehgYqngAq/s1600-h/box-jump.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkRTczisTklGSzh37-HSer6mi3eLkppsCzF9c0AZQKQ1LBEGkm9hVlGP2pv8sg6Rl2DwKUbCSYM8fsTR2qJJgWFzkwo7H6ysperR9E5U9ffJanq8XzgB4NGoUVbgDm5VoCkHyehgYqngAq/s320/box-jump.jpg" alt="" id="BLOGGER_PHOTO_ID_5237995216352439202" border="0" /></a><br /><br /></div><span style="font-weight: bold;">3. Push, Pull, Carry heavy stuff<br /><br /></span><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC9XKzD2P6S6a-tYETNIMd8ANNBJvBIwSsP3ziUl297WrOMNj8NTLr4NW8shCGOAjFFHXQN2Q53d7n2ozcdy2Artd7WSynfyhWARwG9zWM6Fs4e_n-5plSviTQUj9R_TaSI06WJrp9Fkc5/s1600-h/Shannon_DummyDragTraining-711814.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC9XKzD2P6S6a-tYETNIMd8ANNBJvBIwSsP3ziUl297WrOMNj8NTLr4NW8shCGOAjFFHXQN2Q53d7n2ozcdy2Artd7WSynfyhWARwG9zWM6Fs4e_n-5plSviTQUj9R_TaSI06WJrp9Fkc5/s320/Shannon_DummyDragTraining-711814.jpg" alt="" id="BLOGGER_PHOTO_ID_5237995224461226914" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicLAOhmn4nsKFNppVkc_BXmzNLYKgY9Yezy27pTmpSp9r-mFPHgISWaIuauuOFJc0o0CvxzehiDrngsLvFFt_AwzRbFNoWtusmjoySyqBVYobTV0HZMC_gB18se0IyVqQdxooXm3vqUoKs/s1600-h/FarmerGirls-751116.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicLAOhmn4nsKFNppVkc_BXmzNLYKgY9Yezy27pTmpSp9r-mFPHgISWaIuauuOFJc0o0CvxzehiDrngsLvFFt_AwzRbFNoWtusmjoySyqBVYobTV0HZMC_gB18se0IyVqQdxooXm3vqUoKs/s320/FarmerGirls-751116.jpg" alt="" id="BLOGGER_PHOTO_ID_5237995225910983954" border="0" /></a><br /></div><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Ck80xdOOYDE3eiqe6YTgrFf50rJZrUsQTMhfRugbYrxfhUTcDRhbzI2m7lbJH3TLsiE3HDDd6z54W2msxlkQ3iBtzgNhM5oi6ZvE0I0QyRgbgL6RapEhAs_23u_WZuSLBdfJ3bWTAWHI/s1600-h/DSCF4903.JPG"> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwLUo_wJCS0nzyL11CNgY9ttRnphyphenhyphenK6far_XoN023pivE4Cp5WJo_nV1KTrgNJzZ6_GGdJRPKXy3IjxT_3WTLepJAYPlPkoYofI417PdG0CO8KX-ze6nlP_ZzyX7Ql3HUXKSKgoa91UJw/s1600-h/6a00d8341c0a1d53ef00e55074205e8833-800wi.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwLUo_wJCS0nzyL11CNgY9ttRnphyphenhyphenK6far_XoN023pivE4Cp5WJo_nV1KTrgNJzZ6_GGdJRPKXy3IjxT_3WTLepJAYPlPkoYofI417PdG0CO8KX-ze6nlP_ZzyX7Ql3HUXKSKgoa91UJw/s320/6a00d8341c0a1d53ef00e55074205e8833-800wi.jpg" alt="" id="BLOGGER_PHOTO_ID_5237996363643493970" border="0" /></a><br /></div><span style="font-weight: bold;"><br />4. Kettlebell/ Dumbbell Swings.<br /></span><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivqiUeTXn8Kx0wwycgYVwU5mhrINkqlnSUxUHOXJnZQmSoBiUxkdMYldPjKZZjzas5Aabmeqp8kAHiDS8ttUmV6geFmf8bBqHs2rpIChgbDJ73w5GWOCMHMqVaRcQteD0fhTzX6FMIzP8P/s1600-h/Annie32kgKBswing.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivqiUeTXn8Kx0wwycgYVwU5mhrINkqlnSUxUHOXJnZQmSoBiUxkdMYldPjKZZjzas5Aabmeqp8kAHiDS8ttUmV6geFmf8bBqHs2rpIChgbDJ73w5GWOCMHMqVaRcQteD0fhTzX6FMIzP8P/s320/Annie32kgKBswing.jpg" alt="" id="BLOGGER_PHOTO_ID_5237995221697296482" border="0" /></a><br /><br /><div style="text-align: left;"><span style="font-size:100%;"><br /></span><span style="font-size:100%;"><br />Watch Out for Part 3, which covers basic programming.</span><br /></div><br /><div style="text-align: left;">Have Fun................<br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Ck80xdOOYDE3eiqe6YTgrFf50rJZrUsQTMhfRugbYrxfhUTcDRhbzI2m7lbJH3TLsiE3HDDd6z54W2msxlkQ3iBtzgNhM5oi6ZvE0I0QyRgbgL6RapEhAs_23u_WZuSLBdfJ3bWTAWHI/s1600-h/DSCF4903.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Ck80xdOOYDE3eiqe6YTgrFf50rJZrUsQTMhfRugbYrxfhUTcDRhbzI2m7lbJH3TLsiE3HDDd6z54W2msxlkQ3iBtzgNhM5oi6ZvE0I0QyRgbgL6RapEhAs_23u_WZuSLBdfJ3bWTAWHI/s320/DSCF4903.JPG" alt="" id="BLOGGER_PHOTO_ID_5237996356425458802" border="0" /></a><br /></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-4025826586384525872008-08-17T01:47:00.000-07:002008-08-18T07:27:05.788-07:00A Day at the Gym - Female Training 1.<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilOHPjBInqc7ijc8dqoeN7X29jbo5BIdg_zL-3YyUAJqzmaBRfjEWQOm_cOjY-vm2pFUGyaArR-Z7yQs7kHkqPF8IWj3QdGfg6dpfahqYqdep4S_8vIGYTadOEUgbJtqFusLoSK3eG7kZw/s1600-h/Girl+on+treadmill.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilOHPjBInqc7ijc8dqoeN7X29jbo5BIdg_zL-3YyUAJqzmaBRfjEWQOm_cOjY-vm2pFUGyaArR-Z7yQs7kHkqPF8IWj3QdGfg6dpfahqYqdep4S_8vIGYTadOEUgbJtqFusLoSK3eG7kZw/s320/Girl+on+treadmill.jpg" alt="" id="BLOGGER_PHOTO_ID_5235447785247747330" border="0" /></a><br /></div><br />Here is a typical day at the gym, you walk into the gym and see ladies in a corner on treadmill, bike or an elliptical trainer working at moderate - low intensity, followed by 20 minutes of Abs work and sometimes if lucky 5-10 minutes on weight training machine like multi gym, leg press, leg Extension.<br /><br />This routine sucks big time and would not take to your desired physique. Reasons are:<br /><span style="font-weight: bold;">1. Low intensity vs High Intensity : </span>Low intensity exercise only burn calories while you are exercising, on the other hand High Intensity exercise ramp up your metabolism and you keep burning fat even long after you have finished doing your exercise.<br /><br /><span style="font-weight: bold;">2. No Fun: </span>Jogging on treadmill is no fun and same abs routine day in and day out is even more boring. so if you do not enjoy your workout its highly difficult to stay motivated.<br /><br /><span style="font-weight: bold;">3. Back pain: </span>It has been shown that endless sets of crunches are bad for your back, so if you are having back troubles then you can relate your crunches to that.<br /><br /><span style="font-weight: bold;">4. Knee Problem:</span> Due to the Pelvic bone structure Females are highly prone to ACL injury so running is actually bad for you. More over Running is a high impact movement and as its said, "you should be fit to run not run to get fit". To further worsen the problem Leg extension is one of the worst thing you can do for your knees.<br /><br /><span style="font-weight: bold;">5. No result:</span> Low intensity cardio may work, the first time you begin exercise but after some time you would stop getting result. Moreover you would end up having a skinny fat look, also called Pear look.<br /><br /><span style="font-weight: bold;">Apple vs Pear Shape.<br /><br /></span><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm1bo_sKBLs6Z38pfrJ7hYJwZGV8k5cdwp4EHJVuCk4F6A8OmcEENwPFHNP4asGZsByopH5rgOMkNC_Tg_XZphmkensyCAcLjUT6nsk2Mzeu1w0Y_xm3LrCWO77lI7pBbmuotzzeUMAj2C/s1600-h/pear-shape.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm1bo_sKBLs6Z38pfrJ7hYJwZGV8k5cdwp4EHJVuCk4F6A8OmcEENwPFHNP4asGZsByopH5rgOMkNC_Tg_XZphmkensyCAcLjUT6nsk2Mzeu1w0Y_xm3LrCWO77lI7pBbmuotzzeUMAj2C/s400/pear-shape.jpg" alt="" id="BLOGGER_PHOTO_ID_5235447205311736546" border="0" /></a><br /></div><br />Most women tend to have problem with there lower body. Most of them are not satisfied with how there hips and thigh looks. Majority of these women have skinny upper body thus giving a Pear shape. Pear shape is most likely due to Genetic/ hormonal issue, but bad eating habits make it worse.<br /><br /><br />Now hours of slow cardio and doing twists will not help. The solution is :<br /><br />1. Strength Training : Refer Next post.<br />2. Proper Nutrition : Refer <a href="http://harsh-puri.blogspot.com/2007/09/nutrition-basics.html">Here</a> and <a href="http://harsh-puri.blogspot.com/2007/09/nutrition-food-choices.html">here</a>.harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-71019898036629610942008-08-14T01:27:00.000-07:002008-08-14T03:10:12.459-07:00Poor Man Grip training.Training for grip can be very exciting. If your aim is to build strong grip and huge forearms nothing beats the big exercise like Deadlifts, Weighted pullups and Farmer Walk..basically lifting heavy stuff what ever it may be, stones , sand bag, barbells, dumbbells etc...<br /><br />There are few things you can do challenge your grip to a greater extent, like using a thick bar, lifting an object which you can not grip properly.<br /><br />Below are two tools which I have prepared at dirt cheap price, these are excellent for working fingers and wrist.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;">1. Sand in the Jar<br /><br /></span></span><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGGlvhpcGD-_DMlkeMZX-eqy-jVQgE1pnePAB-q2H4ZcHLmS6XdJXlGUA_4SmG3vAKLbaGB4jCzE3B-cD-nqdiTCvUKu2iP8gQxBMkSlRnmMlfjuNJwao5sZAo8_G7KYyBKEB7ozGmpZ7W/s1600-h/DSC01663.JPG"><img alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGGlvhpcGD-_DMlkeMZX-eqy-jVQgE1pnePAB-q2H4ZcHLmS6XdJXlGUA_4SmG3vAKLbaGB4jCzE3B-cD-nqdiTCvUKu2iP8gQxBMkSlRnmMlfjuNJwao5sZAo8_G7KYyBKEB7ozGmpZ7W/s320/DSC01663.JPG" border="0" /></a><br /><br /><div style="text-align: left;">I took my 5 lbs Jar and filled it with sand. There are two ways in which I can Work my grip.<br /><br /><span style="font-weight: bold;">1. Finger Extensors work. </span><span class="normal">With your fingers straight and closed tight together, thrust your hand into a bucket of sand. Next, spread your fingers apart as quickly as possible. Remove hand and repeat<br /><br /></span><span style="font-weight: bold;" class="normal">2. Sand Grabbing. </span><span class="normal">Thrust your hand into the sand and grab it as explosively as possible. remove hand and repeat.<br /><br /><span style="font-weight: bold;">3. One hand lift. </span>Grab the top of the jar with one hand and lift for time. wide are of the top makes gripping extremely difficult. For progression you can fill the jar with heavier stuff like stones.<span style="font-weight: bold;"><br /><br /></span></span><div style="text-align: center;"><span class="normal"><span style="font-weight: bold;"> </span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFUXh5Ld5fPTiCVg_12l7j2kpIqoNWL6CKhII6njZ0R_RUWvfB-sRBumy_5pBU_Z2VMEkDC2uxNnJ8FYwpw_VdS41TEBJJoPTmO5cIDlgpYJOFUUE8EfMRiY_uXPBn_SVA1eyQ9l9HqDtb/s1600-h/DSC01664.JPG"><img alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFUXh5Ld5fPTiCVg_12l7j2kpIqoNWL6CKhII6njZ0R_RUWvfB-sRBumy_5pBU_Z2VMEkDC2uxNnJ8FYwpw_VdS41TEBJJoPTmO5cIDlgpYJOFUUE8EfMRiY_uXPBn_SVA1eyQ9l9HqDtb/s320/DSC01664.JPG" border="0" /></a><span class="normal"><span style="font-weight: bold;"></span></span><br /><span class="normal"></span></div></div></div><br /><span style="font-size:130%;"><br /><span style="font-weight: bold;">2. Thick levering bar.<br /><br /><br /></span></span><div style="text-align: center;"><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF7I9MGtuIu0aGhFc2O4KYu0fFp668GYhvEZ9Dt4BsZAnCrQ5_P6MvoLLUuKrtOHAB_SjR5VSwj04MMqnK75wLgbkoJCBniYEUllFOtIsiHvhpkkD4tpfW8g3gQVah3rJ1lN172xQLvCMo/s1600-h/DSC01676.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF7I9MGtuIu0aGhFc2O4KYu0fFp668GYhvEZ9Dt4BsZAnCrQ5_P6MvoLLUuKrtOHAB_SjR5VSwj04MMqnK75wLgbkoJCBniYEUllFOtIsiHvhpkkD4tpfW8g3gQVah3rJ1lN172xQLvCMo/s400/DSC01676.JPG" alt="" id="BLOGGER_PHOTO_ID_5234288558283101874" border="0" /></a><br /><br /><div style="text-align: left;">I Just took a pipe and wrapped an end with cloth to thicken the grip. and used a screw to hold weight from the other end. Remember that the thick handle will make it difficult to grip the bar.<br /><br />Now stuff you can do with this :<br /><br /><span style="font-weight: bold;">1. Front Lever.</span><br /><br /></div> <div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBUZ-U0eVd5MWVPxyRMUdWBSHY-fp1frGKpSUxXbE8CxZjITzgTH6JVhsQketYTBXeBQtX3ssr4w6OJkVU83hlFWV1mgSP0AQD7oo7M00m-vbouuAwGL-TCzZKG7LK-OcMk8P0_Z86P8vR/s1600-h/DSC01665.JPG"><img style="width: 326px; height: 197px;" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBUZ-U0eVd5MWVPxyRMUdWBSHY-fp1frGKpSUxXbE8CxZjITzgTH6JVhsQketYTBXeBQtX3ssr4w6OJkVU83hlFWV1mgSP0AQD7oo7M00m-vbouuAwGL-TCzZKG7LK-OcMk8P0_Z86P8vR/s320/DSC01665.JPG" border="0" /> </a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGN_rxnazrO13wUMjmCrEUfsRSgEZAUL7CMsXl5fC8slSjYJN3oXXPdI3wz3KSkhJQzhHoiJRfUmAJ-aVVnkXLJCUOvVfYJRDWPGMMNNi8CJ5OzTJOdvmFNcHalSTUdg5phAVFRiwrfIRX/s1600-h/DSC01666.JPG"><img alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGN_rxnazrO13wUMjmCrEUfsRSgEZAUL7CMsXl5fC8slSjYJN3oXXPdI3wz3KSkhJQzhHoiJRfUmAJ-aVVnkXLJCUOvVfYJRDWPGMMNNi8CJ5OzTJOdvmFNcHalSTUdg5phAVFRiwrfIRX/s320/DSC01666.JPG" border="0" /></a></div><br /></div>Hold the bar in front of you and without using any momentum and using your wrist only try to bring the rod as close to your face as possible.<br /><br /><span style="font-weight: bold;">2. Back Lever.</span><br /><br /><div style="text-align: left;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulRgf0qHhrmbCgkWcuvxxY2AtLBtoH-khAXQNsozn0q_hyphenhyphenzH_fQ7YYbxzdfyNc8ObpIKn2rlMl-olzW_35fVfpHngv1i9qiAZsUEnUks_lTDdY9pAdEEb4j9vwz18_zXaQBPRuIDdU72P/s1600-h/DSC01667.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjulRgf0qHhrmbCgkWcuvxxY2AtLBtoH-khAXQNsozn0q_hyphenhyphenzH_fQ7YYbxzdfyNc8ObpIKn2rlMl-olzW_35fVfpHngv1i9qiAZsUEnUks_lTDdY9pAdEEb4j9vwz18_zXaQBPRuIDdU72P/s400/DSC01667.JPG" alt="" id="BLOGGER_PHOTO_ID_5234288110937187330" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiILGjZoxCLuyak2BX_066XV0FzLjplGAAuFljvvfOMlO2EthyC-RvQbemw7sy1WSDGaRSG7EV9NiNWjHtMXhOkg5brKdbPLuefAzTsZ81ZcXOFuzOB8L3jhNLGGZYzHGvKrNWRJAOU8OCl/s1600-h/DSC01668.JPG"><img style="cursor: pointer; width: 299px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiILGjZoxCLuyak2BX_066XV0FzLjplGAAuFljvvfOMlO2EthyC-RvQbemw7sy1WSDGaRSG7EV9NiNWjHtMXhOkg5brKdbPLuefAzTsZ81ZcXOFuzOB8L3jhNLGGZYzHGvKrNWRJAOU8OCl/s400/DSC01668.JPG" alt="" id="BLOGGER_PHOTO_ID_5234288110863218962" border="0" /></a></div><br /><span style="font-weight: bold;">3. Side Lever</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje9mTmkMcU7q8PF8i0Qllh3a7-dL6Kqv2YWxY6NA-XyzkG29NGN-h26d3PZw-SK0jud4jG1FQzayEOIL3r-seRJbgeFaPosnT8ybd7r-FlktLrHJ3fc37aXJSkt0o7pucXO1n7wOXtvr0m/s1600-h/DSC01669.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje9mTmkMcU7q8PF8i0Qllh3a7-dL6Kqv2YWxY6NA-XyzkG29NGN-h26d3PZw-SK0jud4jG1FQzayEOIL3r-seRJbgeFaPosnT8ybd7r-FlktLrHJ3fc37aXJSkt0o7pucXO1n7wOXtvr0m/s400/DSC01669.JPG" alt="" id="BLOGGER_PHOTO_ID_5234288108589219154" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje9mTmkMcU7q8PF8i0Qllh3a7-dL6Kqv2YWxY6NA-XyzkG29NGN-h26d3PZw-SK0jud4jG1FQzayEOIL3r-seRJbgeFaPosnT8ybd7r-FlktLrHJ3fc37aXJSkt0o7pucXO1n7wOXtvr0m/s1600-h/DSC01669.JPG"> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSbO4zbQM3gjKscQ0tEvwTAv_iVwyH-J9BvegRClgNFsQv7pZu26Fx9I4FAw-yzA4aGbzRl_tpBUc0Gks-3lO-A6j94UcUpF81-BzmSVm8k2jR3DW6kD6T5ECYhDQp4uZiKcT045tdLhrv/s1600-h/DSC01670.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSbO4zbQM3gjKscQ0tEvwTAv_iVwyH-J9BvegRClgNFsQv7pZu26Fx9I4FAw-yzA4aGbzRl_tpBUc0Gks-3lO-A6j94UcUpF81-BzmSVm8k2jR3DW6kD6T5ECYhDQp4uZiKcT045tdLhrv/s400/DSC01670.JPG" alt="" id="BLOGGER_PHOTO_ID_5234288114627167954" border="0" /></a><br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF2vezKgA7Quoq4l667L5ODc09sfXISMwOz1fqnwB42v3Q3MhdY0r9EpvGcESdnbUB-ePx7ZBQ2Mk2W7kqco-m5h6ZEEAlF9Xanjz3khz2VfHcIdcGsRH9XvbTA8qBK8U7uvmjmSPphN8z/s1600-h/DSC01672.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF2vezKgA7Quoq4l667L5ODc09sfXISMwOz1fqnwB42v3Q3MhdY0r9EpvGcESdnbUB-ePx7ZBQ2Mk2W7kqco-m5h6ZEEAlF9Xanjz3khz2VfHcIdcGsRH9XvbTA8qBK8U7uvmjmSPphN8z/s400/DSC01672.JPG" alt="" id="BLOGGER_PHOTO_ID_5234288114464513554" border="0" /></a><br /><br /><div style="text-align: left;">Rotate the bar side to side using only wrist. Going from extreme left to right i<br /></div></div><br /><span style="font-weight: bold;">4. Bar swinging. </span><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUblLczmBo5NoImX0O0CgRjoEWeT37pldBS6dZ-0sZul2_DkZrNfmdw8-7U4Y9JxJrFH5pDkpj391Q7lhbanCIgZJ6gyIhcP0s-muhujg3kOtDxXsBhNLFESodIIZC-63Hz3dzfNGECN7b/s1600-h/DSC01673.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUblLczmBo5NoImX0O0CgRjoEWeT37pldBS6dZ-0sZul2_DkZrNfmdw8-7U4Y9JxJrFH5pDkpj391Q7lhbanCIgZJ6gyIhcP0s-muhujg3kOtDxXsBhNLFESodIIZC-63Hz3dzfNGECN7b/s400/DSC01673.JPG" alt="" id="BLOGGER_PHOTO_ID_5234288553525177890" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgccm3XIER4fJWDkfWKwKcJVYLdF4SJSwB_F7qaqp_GBZRASng-Y7pGfEzJ62ehFZmMw-e7JmwN3ux76bCVXzzbCclApPZuBa14bBircxDiDPD_RJ1ha57QXFBCao0E-CZLJq2J0YSvz3mE/s1600-h/DSC01674.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgccm3XIER4fJWDkfWKwKcJVYLdF4SJSwB_F7qaqp_GBZRASng-Y7pGfEzJ62ehFZmMw-e7JmwN3ux76bCVXzzbCclApPZuBa14bBircxDiDPD_RJ1ha57QXFBCao0E-CZLJq2J0YSvz3mE/s400/DSC01674.JPG" alt="" id="BLOGGER_PHOTO_ID_5234288557533741186" border="0" /></a><br /><br /><br />Hold the Bar in front of you and swing this around your head in a similar fashion as a phelwan swing a club around his head. Rotate in both clock wise and anti clockwise direction. This is not only good for your forearms but this will also train your shoulders in a completely different plain of motion.<br /><br />You can progress in two ways. you can make this more difficult by increasing the weight used. Or you can increase the length of the road thus increasing the leverage.<br /><br />Another simple way to practice levering is using a Sledge hammer. Be creative and use anything you have available.<br /><br />Drop me a comment if you have any home made equipment that you use for training.<br /><div style="clear: both;"><a href="http://picasa.google.com/blogger/" target="ext"><br /></a></div>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-23238475092055920732008-07-24T09:35:00.001-07:002008-07-24T09:41:22.680-07:00The Prison Workout<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhT5zBKxZjLM-nK0R4pgkm0fqFus2ucHM0W8N0uhpLJU2NdXPst68REgCheWlq-xi4sHT4QdKYgjwIpToMQ3bdGww_uvkgXEuDG5CUwqFJLfbJkkMH-R9LBnluik98J-FCC5hY7eUvBb56/s1600-h/prisonerbwbars.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhT5zBKxZjLM-nK0R4pgkm0fqFus2ucHM0W8N0uhpLJU2NdXPst68REgCheWlq-xi4sHT4QdKYgjwIpToMQ3bdGww_uvkgXEuDG5CUwqFJLfbJkkMH-R9LBnluik98J-FCC5hY7eUvBb56/s400/prisonerbwbars.jpg" alt="" id="BLOGGER_PHOTO_ID_5226621318859428466" border="0" /></a><br /><br />Great post by Mark regarding <a href="http://www.marksdailyapple.com/prison-workout/">Prison workout</a>. You can use your body weight for great workout, so stop making excuse that you are too busy to hit the gym.harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-16669247142547002472008-07-24T08:16:00.000-07:002008-07-24T09:34:31.157-07:00Blast from past - Jack Lalanne<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEdprjiQ32cx_RWoAYpmdFODTvkfybSD2EBOPeMfn-S7xidJyHwF1ljwjKR40TT49bwWDF_VmTq1Ka4-f_ZhY4bxKQ0t11JriAnVIlDwdTpVoKBuRSTIK-FeHOMlMODRVqXRM95oMj8pPg/s1600-h/tdy_curry_jacklalanne_040928.300w.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEdprjiQ32cx_RWoAYpmdFODTvkfybSD2EBOPeMfn-S7xidJyHwF1ljwjKR40TT49bwWDF_VmTq1Ka4-f_ZhY4bxKQ0t11JriAnVIlDwdTpVoKBuRSTIK-FeHOMlMODRVqXRM95oMj8pPg/s400/tdy_curry_jacklalanne_040928.300w.jpg" alt="" id="BLOGGER_PHOTO_ID_5226604525808463762" border="0" /></a><br />Here are two great videos by fitness legend "<a href="http://en.wikipedia.org/wiki/Jack_LaLanne">Jack Lalanne</a>" . These videos may be old but they are still relevant. <br /><br /><span style="font-weight: bold;font-size:130%;" >Why are people tired ?</span><br />In this video he explains why people are all pooped up when they wake up in the morning, they feel lazy all the time. He explains 3 main reasons for these :<br /><br /><ol><li>Lack of Exercise.</li><li>Empty calories.</li><li>Nervous Tension.</li></ol>Enjoy the video<br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/vBVk071N88M&hl=en&fs=1"><param name="allowFullScreen" value="true"><embed src="http://www.youtube.com/v/vBVk071N88M&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" height="344" width="425"></embed></object><br /><br /><span style="font-weight: bold;font-size:130%;" >10 point self improvement plan.<br /></span><span style="font-size:130%;"><span style="font-size:100%;"><br />Here is 10 point self Improvement plan by Jack :<br /></span></span><ol><li><span style="font-size:130%;"><span style="font-size:100%;">Exercise</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Nutrition</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Positive Thinking</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Good habits</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Grooming</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Smile</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Posture</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Help others</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Relaxation</span></span></li><li><span style="font-size:130%;"><span style="font-size:100%;">Faith</span></span></li></ol>Enjoy the video<br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/8eB4cQO4sjo&hl=en&fs=1"><param name="allowFullScreen" value="true"><embed src="http://www.youtube.com/v/8eB4cQO4sjo&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" height="344" width="425"></embed></object>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-18573661942365887352008-06-19T02:32:00.000-07:002008-06-29T08:28:43.733-07:00Warm up...<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Jn1SUU9PkPnk4dKbjcAHVL0C-FUav_WA9vGug7jCGSPrBXGRn-NQBcgzb9DljqJv-N44lwP_i1X5G9chrIRsXBPGK-chl94v-sTqDL2wIWTo5auK1Vbe4MbGHRmDkzSff2qh-SQOml4Y/s1600-h/PreacherCurlEnd.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Jn1SUU9PkPnk4dKbjcAHVL0C-FUav_WA9vGug7jCGSPrBXGRn-NQBcgzb9DljqJv-N44lwP_i1X5G9chrIRsXBPGK-chl94v-sTqDL2wIWTo5auK1Vbe4MbGHRmDkzSff2qh-SQOml4Y/s400/PreacherCurlEnd.jpg" alt="" id="BLOGGER_PHOTO_ID_5217296679472655890" border="0" /></a><span style="font-size:78%;"><span style="font-weight: bold; font-style: italic;">Not a good way to warm-up<br /><br /></span></span></div>Yesterday I saw a very strange warm up routine..A guy aged 30-35 comes into gym and first thing he does is "Preacher Curls" . As i go to a commercial gym I have seen many strange things but after watching this I was just dumbstruck .<br /><br /><span style="font-weight: bold;">Charecteristic of a Good warm-up<br /><br /></span><ul><li>Elevates Body Temperature.</li><li>Promotes mobility in Joints.</li><li>Develop proper movements.</li><li>Works whole body in multi planes.</li><li>Prepares for athletic movement.</li><li>Teach correct Posture.<br /></li></ul><br /><span style="font-weight: bold;">How to perform warm up correctly.</span><br /><br />My favourite warm up routine is based on Olympic exercise performed with just bar in a continuous fashion.<br /><br />It goes like this (Performing 5 reps of each exercise) :<ul><li>Romanian Deadlift</li><li>Cleans</li><li>Snatch</li><li>Overhead Squat<br /></li><li>Military press</li><li>Push Press</li><li>Push Jerk</li><li>Rows</li><li>Overhead reverse Lunges</li><li>Good Morning<br /></li></ul><br />Things you would note is that there are lots of Over head movements like<br />Squats and lunges. These Would test out your balance and will provide mobility throughout the shoulder and hip complex<br /><br />Also note that its not advisable to do static stretching before lifting. It has been shown that static stretching before lifting leads to significant decrease in strength.<br /><br /><br />.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5wSdMydJ4MU9aWPP33r7KZ54QRElSBoBZK1BYKVWwedoh3cmn5hNV1-Q9yckQZVndBzgB4k1lUvd1iPw7nQ9PE68sZ7pgBniOJH2CJWiQRRPW5TiODKQBRQbAjsgjeKBpxPh512g0emgx/s1600-h/OHSQUAT.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5wSdMydJ4MU9aWPP33r7KZ54QRElSBoBZK1BYKVWwedoh3cmn5hNV1-Q9yckQZVndBzgB4k1lUvd1iPw7nQ9PE68sZ7pgBniOJH2CJWiQRRPW5TiODKQBRQbAjsgjeKBpxPh512g0emgx/s400/OHSQUAT.jpg" alt="" id="BLOGGER_PHOTO_ID_5217323748934039442" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5wSdMydJ4MU9aWPP33r7KZ54QRElSBoBZK1BYKVWwedoh3cmn5hNV1-Q9yckQZVndBzgB4k1lUvd1iPw7nQ9PE68sZ7pgBniOJH2CJWiQRRPW5TiODKQBRQbAjsgjeKBpxPh512g0emgx/s1600-h/OHSQUAT.jpg"> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPq6ZsmMILRIA6DWcTnKcYS4p-5apvrLsUHdVrMCuM_c7ft2Muxfvs04maryIcqmU9jizgd8ut-gtujsjsatubYeIzC94l44ymRaCHv_Fpleohyr8Q7RboVjKzFui5h3jxB07sHQY1GTWu/s1600-h/lunge.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPq6ZsmMILRIA6DWcTnKcYS4p-5apvrLsUHdVrMCuM_c7ft2Muxfvs04maryIcqmU9jizgd8ut-gtujsjsatubYeIzC94l44ymRaCHv_Fpleohyr8Q7RboVjKzFui5h3jxB07sHQY1GTWu/s400/lunge.jpg" alt="" id="BLOGGER_PHOTO_ID_5217323768027545266" border="0" /></a><br /><span style="font-size:78%;"><span style="font-weight: bold; font-style: italic;">You cant go wrong with these</span></span><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5wSdMydJ4MU9aWPP33r7KZ54QRElSBoBZK1BYKVWwedoh3cmn5hNV1-Q9yckQZVndBzgB4k1lUvd1iPw7nQ9PE68sZ7pgBniOJH2CJWiQRRPW5TiODKQBRQbAjsgjeKBpxPh512g0emgx/s1600-h/OHSQUAT.jpg"> </a>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-85299317418101773382008-06-14T21:24:00.000-07:002008-06-14T22:13:52.384-07:00Running Backward.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhfuGJNU06M6wnH6Xy5Ikqqod55K4muZoEcQP2rq6WnxNCRjQaq-R-PHebIv7-AeUkojYEd6WyTgsY3LI0EFnbgj5kLyI55DNKOYXAeTWRSaZpjLe03-6qoGNzsZ8Nk7OZG0GBq8zb2Q3h/s1600-h/backward_running.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhfuGJNU06M6wnH6Xy5Ikqqod55K4muZoEcQP2rq6WnxNCRjQaq-R-PHebIv7-AeUkojYEd6WyTgsY3LI0EFnbgj5kLyI55DNKOYXAeTWRSaZpjLe03-6qoGNzsZ8Nk7OZG0GBq8zb2Q3h/s400/backward_running.jpg" alt="" id="BLOGGER_PHOTO_ID_5211960468977983058" border="0" /></a><br />I was just looking on a <a href="http://www.crossfit.com/mt-archive2/003719.html">crossfit WOD</a> some days back which involves around running forward and then backwards. I have been running backward for quite some time and here are some thoughts on why its a good exercise.<br /><br /><ul><li><span style="font-weight: bold;">Balance out things:</span> Backward Running is just opposite of Forward running so while running forward puts stress on Hamstrings and calves on the other hand running backward but more stress on Quads and shins. Running backwards also have place in rehabilitating knees injury.<br /></li><li><span style="font-weight: bold;">Builds Stamina :</span> Running backwards require much more stamina and is tough on cardiovascular system. Don't believe me, Run 200 meter forward and then run same distance backwards now compare which is challenging. Probable reason is that running backward requires more leg muscle and after long years of forward running you have adapted to forward running.<br /></li><li><span style="font-weight: bold;">Add variety to workout :</span> If you are bored from running forward then running backwards is a nice change.<br /></li><li><span style="font-weight: bold;">Improves awareness of the surroundings : </span>As in the case of running forward you are not sure what is behind you so you tend to take cue from other things like sound and thus are better aware of your surroundings.<br /></li><li><span style="font-weight: bold;">Landing on toes:</span> There is no way you can run backward while landing on heels and thus it promotes landing on toes which is lot better. Using this can be a good way to build leg strength for running using <a href="www.posetech.com/">Pose Technique</a><a href="www.posetech.com/">.</a></li><li><span style="font-weight: bold;">Looks on People face: </span>People will look you with awe when they see you running backwards faster then they can run forward.<br /></li></ul><span style="font-weight: bold;">Word of Caution</span><br /><br />Running backward can be dangerous if you are running on uneven surface and if you fall you can hurt yourself. So if you are doing it first time do it on a field or a track. Another safe way is to run backwards uphill. Running uphill will reduce your speed and will also reduce the distance from ground so if you fall you would land on hip rather then head.<br /><br /><span style="font-weight: bold;">Workout </span><br /><br />One of my favorite workout related to running is running 200 M forward then running same distance backward immediately followed by running sideways thus covering all possible plain of motion.harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-16333496823146185752008-06-11T08:46:00.000-07:002008-06-11T18:33:32.905-07:00What would you prefer.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9EOeizrwuyrE4IkfLXJK0m8ofY0A221VlqXZjjBnbnpRSjPGnE7GmcrcW5T4x75h4CYqkrxIVG5cfPx26V4v2Oktj-eZpricFTSUSUeNX2NHFCefcQ7PYJOqhq8AxDWQljnX7yD27dDkw/s1600-h/Rafael_Nadal.jpg"><img style="cursor: pointer; width: 411px; height: 322px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9EOeizrwuyrE4IkfLXJK0m8ofY0A221VlqXZjjBnbnpRSjPGnE7GmcrcW5T4x75h4CYqkrxIVG5cfPx26V4v2Oktj-eZpricFTSUSUeNX2NHFCefcQ7PYJOqhq8AxDWQljnX7yD27dDkw/s400/Rafael_Nadal.jpg" alt="" id="BLOGGER_PHOTO_ID_5210788792557205746" border="0" /> </a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIawQBKWJGhA7l7IqB6l8UjhdJq8RLDh678DmGvpvDd3hbZiFr8U49XW_gpq8nQgVRjK4JOkddRlr5QArV8hk8isIGWf7xGGpS_oDCGKsuU8hF1Uc1tVNNWj7h_VZaKvzyosbcCusWWAPF/s1600-h/body-builder.jpg"><img style="cursor: pointer; width: 177px; height: 322px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIawQBKWJGhA7l7IqB6l8UjhdJq8RLDh678DmGvpvDd3hbZiFr8U49XW_gpq8nQgVRjK4JOkddRlr5QArV8hk8isIGWf7xGGpS_oDCGKsuU8hF1Uc1tVNNWj7h_VZaKvzyosbcCusWWAPF/s400/body-builder.jpg" alt="" id="BLOGGER_PHOTO_ID_5210788802497374866" border="0" /></a><br /><br />On left is the Pic of tennis player Rafel Nadal and on right is the pic of a body builder. Now my question to you is which physique will you prefer ? If you prefer Nadal physique then why are you still doing same routine that you picked from a bodybuilding magzine that only works for bodybuilders loaded with steroids ??<br /><br />What you <span style="font-weight: bold; font-style: italic;">should</span> do ?<br /><br /><ul><li style="font-weight: bold;">Train for functional strength - <span style="font-weight: normal;">Train for Functional movement i.e the movement that have carryover in real life. for example deadlift is just like picking something from ground, now think of any real life movement where you need to curl the weight up ?</span><br /></li><li style="font-weight: bold;">Train for Maximum strength - <span style="font-weight: normal;">Train for Maximal strength i.e lift in range of 1-3 reps. Stronger you get more reps you could lift of a lighter weight.</span><br /></li><li style="font-weight: bold;">No curls in squat rack - <span style="font-weight: normal;">If you are a fat guy who needs to shed some weight or a skinny guy who needs to pack lot of muscle, then isolation exercise is the last thing you should be doing. Do big three exercise - Squat, Deadlift & Military Press.</span><br /></li><li><span style="font-weight: bold;">Ditch your 5 days body split routine. - </span>Ditch your 3 X 10 5 days a week body building routine for 3 days full body routine while doing squats or deadlift each time. you would be amazed with strength as well as size gain.<br /></li></ul>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-60448076844654135552008-06-08T10:30:00.000-07:002008-06-08T10:32:17.589-07:00Whats your Excuse ?<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/obdd31Q9PqA&hl=en"></param><embed src="http://www.youtube.com/v/obdd31Q9PqA&hl=en" type="application/x-shockwave-flash" width="425" height="344"></embed></object><br /><br />So whats your excuse for missing a workout today ?harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-10609658316047174662008-06-04T10:06:00.000-07:002008-06-04T10:11:52.343-07:00The Hopeless Doctor<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwQGLm8KcoktFGKp5jcfYCcubHsLVKXJpV5pECWKr8iwAtE1gYEJl6JYxP4AwLTWAsIgjgWsr9vY-KTEyj8nNOhcoegqvrpFh58yl2iIHo_PeUgzX9uidevTOK96HnlbXNDXin1UHXZfKP/s1600-h/doctor.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwQGLm8KcoktFGKp5jcfYCcubHsLVKXJpV5pECWKr8iwAtE1gYEJl6JYxP4AwLTWAsIgjgWsr9vY-KTEyj8nNOhcoegqvrpFh58yl2iIHo_PeUgzX9uidevTOK96HnlbXNDXin1UHXZfKP/s400/doctor.jpg" alt="" id="BLOGGER_PHOTO_ID_5208074360728442098" border="0" /></a><br /><br />Another great <a href="http://www.precisionnutrition.com/members/showthread.php?t=12158">post</a> by John Berardi and a must read.harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.comtag:blogger.com,1999:blog-1504394615885946309.post-47901064884472321402008-06-01T09:38:00.000-07:002008-06-08T10:20:16.599-07:00Say NO to crunches.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnkO2B0edMhTy1Z4zwGUKekvDiwMLeghyphenhyphen5mHU-BSnj6GwsOGi2kDtYN5KShIksUyMjcCXYkl1ogy8jhyZQ1kdps6SUBiZ40xwDNVTelOy84nuATfe6xRabRz00gf3o34oPKO9WxJwzKead/s1600-h/back_pain1.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnkO2B0edMhTy1Z4zwGUKekvDiwMLeghyphenhyphen5mHU-BSnj6GwsOGi2kDtYN5KShIksUyMjcCXYkl1ogy8jhyZQ1kdps6SUBiZ40xwDNVTelOy84nuATfe6xRabRz00gf3o34oPKO9WxJwzKead/s400/back_pain1.jpg" alt="" id="BLOGGER_PHOTO_ID_5206957725066056866" border="0" /></a><br /><span style="font-weight: bold;">Why Crunches are bad.</span><br /><br />According to research from Dr. Stuart McGill (backfitpro.com) and his book Ultimate Back Fitness and Performance – crunches produce very high levels of intra-disc pressure and do not train the abdominals to produce spinal stability. Your abdominals are meant to be stabilizers not movers and the rectus abdominus (the 6 pack muscle) is not really a flexor anyway. It is actually there to provide increased "hoop tension" – read resistance to twisting motions.<br /><br />In simple term our abs are not meant to provide flexion but to stabilize. How many real life activity can you think of which requires you to do a crunch. so doing lots of crunches lead to over use injury of the spine.<br /><br /><span style="font-weight: bold;">The better alternate.<br /><br /></span><span>The planks are far better exercise for Abs when compared to Crunches.<br /><br /></span> <br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBLYJxEOqebugtKSf5-O8NAM7R1xJKfFTEwbWReP9z-OP7Z_YgjVL4PcdDukWaAmdd3knZ_y2giSE4tQ2iGWZPwZRSt75sal_z_vh_M6qzA1Exu6snS-EG7VtSfz6ypp6MsFZZbJHkE709/s1600-h/frontplank.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBLYJxEOqebugtKSf5-O8NAM7R1xJKfFTEwbWReP9z-OP7Z_YgjVL4PcdDukWaAmdd3knZ_y2giSE4tQ2iGWZPwZRSt75sal_z_vh_M6qzA1Exu6snS-EG7VtSfz6ypp6MsFZZbJHkE709/s400/frontplank.JPG" alt="" id="BLOGGER_PHOTO_ID_5206959108045526226" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfypDYDaPDpW-GvBfE1CNrw9yigstmC6ELabN-W5ilXty1APmm6oHoWGa_Jadb6Tkq8SwywBr3jKOcIJ23VT3FuIiW-bR7PwxGGPHFWiFZY3ooNNmtl21IFX1Fx5tyuVVP31xL2Qp2J6cP/s1600-h/sideplank.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfypDYDaPDpW-GvBfE1CNrw9yigstmC6ELabN-W5ilXty1APmm6oHoWGa_Jadb6Tkq8SwywBr3jKOcIJ23VT3FuIiW-bR7PwxGGPHFWiFZY3ooNNmtl21IFX1Fx5tyuVVP31xL2Qp2J6cP/s400/sideplank.JPG" alt="" id="BLOGGER_PHOTO_ID_5206959108045526242" border="0" /> </a> <br /><span style="font-style: italic; font-weight: bold;font-size:78%;" >Front plank Side Plank<br /><br /></span><span style="font-size:100%;">To perform a Plank get down on your elbows and toes and make your whole body tight squeeze your abs and glutes to make a straight line from your head to toe, try to hold this position for as long as possible. Do note that you need to do side plank on both right and left side.<br /><br />Aim for holding each position for atleast 2 mins and then further progression can be made adding external load or lifting one limb in the air creating further imbalance.<br /></span><br />Holding for 2 mins would be very tough if you are trying for first time, this looks like a simple exercise but its lot difficult then what it may seems.<br /><br />Here are some video on how to do plank.<br /><br /><span style="font-weight: bold; font-style: italic;">Front plank</span><br /><object height="355" width="425"><param name="movie" value="http://www.youtube.com/v/MHQmRINu4jU&hl=en"><param name="wmode" value="transparent"><embed src="http://www.youtube.com/v/MHQmRINu4jU&hl=en" type="application/x-shockwave-flash" wmode="transparent" height="355" width="425"></embed></object><br /><br /><span style="font-weight: bold; font-style: italic;">Side Plank<br /></span><object height="355" width="425"><param name="movie" value="http://www.youtube.com/v/cUGifXahES4&hl=en"><param name="wmode" value="transparent"><embed src="http://www.youtube.com/v/cUGifXahES4&hl=en" type="application/x-shockwave-flash" wmode="transparent" height="355" width="425"></embed></object><br /><br /><span style="font-weight: bold; font-style: italic;"></span><span style="font-weight: bold;">Other factors.<br /><br /></span><ul><li>If you want visible abs then get your body fat down. no matter how much ab work you do your abs would not be visible until the fat covering it is gone.</li><li><span style="font-style: italic;">"Abs are made in kitchen". </span>so keep what you put in your mouth at check.</li><li>You can not go wrong with heavy squats, Deadlift , over head lifting.</li><li>Overhead squat is the best strength training exercise that you can do for your core.<br /></li></ul>harshhttp://www.blogger.com/profile/10642652102675456609noreply@blogger.com