Rugby Access - Sport

How to Get Chest Muscles - The Top 2 Exercises to Get Pecs Fast!

Mon, 08 Mar 2010 01:11:53 -0600

Hi everyone!So you want to know how to get chest muscles and get pecs fast? Chest is probably my best body part. Everyone has a particular body part that typically stands out over the others and for me, chest is where its at!Now you are probably thinking that it is my genetics that enabled me to get pecs fast but I assure you, it is all in hard work that I achieved it. When I was in junior high and high school, almost every morning, I would do push ups and sit ups for to minutes. This therefore brings us to exercise of how to get chest muscles.Exercise : Push UpsBody weight exercises such as push ups are the best way to develop a natural, symmetrical look and get pecs fast. I have an awesome chest and I accredit it to doing push ups on a frequent basis. You don't have to devote hours a day either. Just do a couple sets every other day and watch the results. Use hand variations to focus on different parts of the chest such is the best way on how to get chest m...

Ultimate 4 Minute Total Upper Body Workout

Sun, 07 Mar 2010 01:08:46 -0600

Hi everyone!This is the ultimate upper body workout that can be done in minutes, at home, with very little equipment! Its the perfect workout to get that pump just before you go out or hit the beach! If you want a longer workout, no worries! This is a circuit training workout and you can do to circuits, depending on how long you want to workout for.This ultimate minute total upper body workout not only builds and develops your muscles but also works on your quickness and stability as well moving you faster and faster towards a lean, athletic body.There are exercises to complete circuit of this workout. As mentioned above, this is a circuit training workout so you are not going to want to take any breaks between exercises and try and complete the circuit using good form.Exercise : Plank Shuffle Push Ups Rounds of the Following: Shuffle Meters Followed by Push UpsExercise : Medicine Ball Clock Taps to SecondsExercise : Staggered Push Ups RepsEx...

Ultimate Training Principle to Implement on Your Next Workout for Max Muscle & Definition Gains

Sat, 06 Mar 2010 00:09:19 -0600

Hi everyone! Are you ready to increase your muscle gains and get more definition than you every thought possible? Follow this training technique and implement it into your next workout and all those going forward and I can assure you, you will be building more muscle and getting more ripped in just weeks.Take a look around the gym next time you are working out and take notice as to how long people typically perform a set for. I looked the other day and the average was between to seconds. Unfortunately, this time per set is not ideal. Studies have shown that in order to build the most amount of muscle, the most effective training time per set is at least seconds. What this means is that when you are doing a set, the muscle you are working out must be put under tension for at least seconds.Have you ever wondered how they got the magic number for reps per set? Why almost every workout is geared around sets to have approximately that many rep? Its because it is...

Make Your Bench Press Fast And Explosive Using Exercise Push-Ups

Wed, 03 Mar 2010 00:59:31 -0600

Do you need to make your Bench Press Explosive? Use the exercise - push-ups.In a lot of sports, athletes may require fast explosive burstsof movement. For example --When a sprinter runs, he doesn't just run. Instead, he powers upand tries to explode to the finish line as quickly as is humanlypossible. Another example is --When a boxer throws punches, he just doesn't extend his arm andhit his opponent. Instead, he puts all his weight, power andspeed into his punches with such fierce explosive strength so asto achieve the maximum effect that he can deliver.If you are into any sport that requires explosive power andspeed, then you may need to add in the required speed and powertraining.Ever notice that when performing a bench press, you sometimescome to a point when you find it extremely difficult to push theweight back up?This is usually at the point where you have lowered the bar and,as you begin to push upwards, it just doesn't go. Or at leastthere is a ling pause at...

Ultimate Push Up Variation for Explosive Back Development

Tue, 02 Mar 2010 01:10:10 -0600

Hi everyone!For the longest time I always believed that push ups were only for chest. Well only until recently was I told otherwise. Just by varying your palm position and varying your motion from up and down to side to side can you get a full back workout! Yes, a push up for back that enables you to do a full back workout!Ok, so this is how its done. First,put yourself in a push up position. Now instead of having your palms down and parallel to your body, flip your palms up and position them horizontally to your body. You are going to want to spread your arms out quite far apart as it is very challenging to hold yourself up in this position. Now that you are in the set position, perform a push up but move your body from side to side. You can also do a standard push up going up and down as well.If you tried it you can see how challenging this back push up is. Be careful as if puts a lot of strain on your wrists so prior to trying this exercise, make sure your wrists a...

Ben Greenfield

Mon, 01 Mar 2010 00:11:57 -0600

The first two articles in this series discussed how your gymexercises should be structured for an efficient waist-slimmingroutine. In the last article of this series, I'm going to giveyou practical tips to turn your body into a fat-burningmachine - information that you can take with you and implementon a daily basis, both in and out of the gym. Rather thanquantify specific amounts, I'll be giving you some simple ideas.Let's get right to it:.Eat Fiber: A high-fiber diet decreases fat and cholesterolabsorption in your intestine preventing fat storage, slowsglucose absorption in the bloodstream meaning more sugar getsburnt as energy, less gets stored as fat, stabilizes insulinlevels and delays stomach emptying both of which decrease yourappetite, and makes you full faster so you eat less. Researchhas shown that a low-fat, high-fiber diet results in nearlythree times more weight loss than a low-fat, low-fiber diet. Sohow do you get your fiber? Here's how I get m...

Explosive 1 Minute Chest & Abs Total Upper Body Workout

Tue, 23 Feb 2010 01:33:18 -0600

Hi everyone!In order to develop and define your muscles in the most efficient way possible, you want to incorporate as many muscles into an exercise as possible. This is not only the most efficient way to build and define your muscles, but typically because there are many muscles involved, there is significantly more coordination required and coordination almost always calls for balance and muscular endurance. Therefore, you not only work and define your muscles but you also work on improving your balance and endurance.None is more true than the exercise I am going to present to you today. Not only does it almost work your entire upper body but you need to use a lot of balance through core strength and muscular endurance to get to to reps. This type of exercise should be incorporated at the start of your workout prior to your muscles being pre-exhausted.Ok, so lets get right into this minute workout! This is an exercise I like to call the Leg Wall Core Push Up. It...

Slimming the Waist - Article 2 of 3

Sun, 21 Feb 2010 00:04:52 -0600

Slimming the Waist: Article of - Cardio By Ben GreenfieldIf you're performing the ab workout I outlined in Article ofthis series, or any other ab routine, it's not going to slimyour waist unless you also burn off the fat. Remember, acombination of three factors is necessary: a sound workout,smart cardio, and good nutrition. In Part II of this series, I'mgoing to explain how to choose the proper cardio workoutstructure for burning the most amount of calories and burningthe proper ratio of carbohydrates and fat. When it comes to cardio, the question I probably receive mostis: long and slow or short and fast? This question actuallyreflects the most important concept behind a good cardioroutine. The truth is, it depends. Let's begin by looking attotal amount of calories burnt.Say I ask you to travel a mile on foot. I don't care how you doit - walk, jog, or run. Many exercise professionals will tellyou that you'll burn the same number of calories any way you doit, as...

Get Ripped & Get Shredded in 2010 with this Explosive 8 Pack Abs Workout

Mon, 15 Feb 2010 05:09:48 -0600

Hi everyone!So its and the start of a new decade and its time for you ! Why not start working on developing pack abs! If you're committed, then we got the workout for you with this explosive pack ab workout!This is a circuit training workout to get ripped and to get shredded. Each circuit is comprised of ab exercises and in order to complete the workout, you will want to perform to circuits to complete this ab workout. When doing each ab exercise, remember to use proper form. Challenge yourself to taking as few breaks as possible. Ideally, you want to finish each ab exercise and each circuit without taking a break. Don't worry if you can't finish an entire circuit the first time without taking a break. This pack ab workout is very challenging so after your first workout, move on from there and focus strictly on improvement!Ok, so lets get into it. As mentioned above, to complete this pack ab workout, you want to complete to circuits of this ab...

Is Your Child's Exercise Program Stunting Their Growth?

Sun, 14 Feb 2010 03:51:31 -0600

With childhood obesity on the rise, the benefits of a healthylifestyle need to be instilled in our children at an early age.Studies have shown that children that are active throughouttheir teenage years have a greater chance of being healthyadults. However, if done incorrectly an exercise program can causelong-term injuries. From birth to early adulthood your child'sbones are constantly growing in length and thickness. If toomuch pressure is placed on these bones it could lead to a crackin the epiphyses, causing the bone to stop growing in length. Weight training is usually the first method of exercise thoughtof when growth plate injuries are spoken about, but rather thanweight training being the culprit, it is poor supervision andprogram design that causes these problems. In fact, poor programdesign in any sport or activity could lead to these problems. How Bones GrowIn a newborn, a bone starts out as a shaft with cartilage ateach end. Slowly the cartilage at each en...

Slimming the Waist

Sat, 13 Feb 2010 00:16:35 -0600

Slimming the Waist: Article of - Abs By Ben GreenfieldLet's face it...there's a million different abdominal exercisesand routines out there, and each one promises to have the rightstuff to give you a six-pack, get you toned, remove those lovehandles, and fulfill any other elaborate plans you may have foryour midsection. With so many choices, it can be difficult todecide which is best, or perhaps more importantly, whichachieves your goals with the least amount of effort. To simplify things a bit, I'm going to break abdominal trainingdown into basic categories: smart training, effective cardio,and proper nutrition. By the time you finish reading this seriesof three articles, you'll be equipped with a quick and easyway to design your own abdominal routine using a simple set ofrules this article; an explanation of how to incorporateboth long and slow fat-burning cardio and quick and fastmetabolism-boosting cardio into your program and five simplenutritional...