Gennady Golovkin Vs Daniel Jacobs 18th March 2017

Daniel Jacobs: I won Fight against GGG by Two Rounds

Daniel Jacobs prevailing on Saturday in taking bound together middleweight champion Gennady “GGG” Golovkin the separation in a 12-round battle surprisingly, and he likely won over fans while displaying his heart and capacity to box.

gennnady golovkin vs daniel jacobs

The main thing Jacobs didn’t win was the real fight in the ring.

Golovkin (37-0, 33 KOs) made the eighteenth barrier of his middleweight title yet observed his 23-battle back to back knockout streak arrive at an end as Jacobs satisfied his charging as the most troublesome trial of GGG’s vocation.

At last, Golovkin held tight to guarantee a consistent choice (115-112, 115-112, 114-113) at Madison Square Garden in New York.

“I think I won the fight, and I think these fans bolster me on that choice,” Jacobs said. “… I thought I won by two rounds, least. … I felt like I was ahead on the cards, and I had an inclination that I expected to win the last round just to sort of take care of business.”

He proceeded with: “This is boxing. Clearly he’s a greater draw than me, and they need to make that super matchup with him and Canelo [Alvarez], so Daniel Jacobs presumably got X’d out. … I won this battle.”

Golovkin, 34, outlanded Jacobs 231 to 175, as indicated by CompuBox. In any case, it was Jacobs (32-2, 29 KOs) who landed more power shots, 144 to 126.

“I regard Daniel, and he made a decent showing with regards to and clean employment,” Golovkin said. “Regard to my group and every one of the general population that bolster me. Daniel is my most loved contender – spotless, great, quality, great warrior.”

Jacobs, 30, the cancer survivor to win a world title, got up off the canvas in Round 4 after Golovkin handled a couple of clean flush right hands along the ropes.

“After the knockdown, I revealed to him he would need to slaughter me [to thump me out],” Jacobs said. “When I got up, I thought, ‘This is all he has? I got go down and I thought I won the battle.'”

Not exclusively did Jacobs in a split second recapture his legs after the knockdown, he continually changed his assault by changing to southpaw, which on occasion took away Golovkin’s hit and constrained him to think.

Jacobs, whose certainty kept on developing in the center rounds, battled with an awful streak now and again, incorporating driving with his lower arm and hitting both on the break and after the chime. He additionally earned the regard of Golovkin, seemingly the game’s most dreaded puncher, by standing and exchanging now and again within.

“There were ordinarily amid the battle I went toe-to-toe since I knew I could,” Jacobs said. “I am anticipating what’s to come. I think I picked up a great deal of fans. My style is great, I am a fan-accommodating person, and I thought I won the battle.”

Golovkin could climate storms by depending on his hit, which he outlanded Jacobs by a wide edge of 105 to 31. In any case, in spite of cornering Jacobs on occasion as the assailant, he was never again ready to place him stuck in an unfortunate situation with power shots.

“This is boxing. I am a boxer and I regard his group,” Golovkin said. “This is boxing. I require the choice. I wasn’t believing that I required the twelfth round to win the battle. This was my first test at 12 rounds. I required a quality battle not only the twelfth round.”

Golovkin, who went ahead to lose the last round on two of the three scorecards, repeated his plan to confront Canelo Alvarez in a superfight in September.

“Obviously I am prepared to battle Canelo,” Golovkin said. “Obviously I need that battle. I resemble a creature for that battle. I will [also] give Danny Jacobs a possibility for a rematch.”

“We have conceded to a great deal of focuses and a ton of focuses are as yet remarkable,” said Golovkin’s promoter, Tom Loeffler of K2, in regards to his arrangements with Alvarez’s promoter, Golden Boy.

Loeffler, who had planned to convey Golovkin to his local Kazakhstan in June for a title unification session against England’s Billy Joe Saunders, said those arrangements are still open to question.

“We need to perceive how Gennady is feeling one week from now and we need to perceive what the results are out there,” Loeffler said.

Golovkin and Jacobs featured a four-battle primary card that likewise incorporated a dazzling surprise misfortune by maybe the best pound-for-pound warrior in the diversion, junior bantamweight title holder Roman “Chocolatito” Gonzalez.

article originally  :  hboxing.com

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Malignant Mesothelioma Cancer Guide

Malignant mesothelioma is a rare form of cancer that affects the lung and chest lining and/or the abdomen after prolonged exposure to asbestos. There are three different kinds: pleural, peritoneal, or or pericardial mesothelioma. The difference between the three is where the cancer is located. Pleural mesothelioma victims have cancerous cells in the lungs, pericardial mesothelioma patients have cancerous cells in the the pericardium area of the heart, and peritoneal mesothelioma patients have cancerous cells in the linings of the abdomen.

If you or a loved one suffer from mesothelioma, asbestos-related lung cancer, orasbestosis, you may qualify for substantial compensation. Currently, there is over $30 billion in asbestos trust funds, awaiting those who’ve been diagnosed with an asbestos illness. We invite you to fill out our form today for a free Financial Compensation Packet, filled with information about top mesothelioma lawyers in your area, how to get paid in 90 days, how to file an asbestos trust fund claim, and much more.

Who is Affected?

As with other types of mesothelioma, malignant mesothelioma typically affects people who have worked around and have had prolonged exposure to asbestos, and although the ages will vary, victims are typically males around 60 years of age.

However, children and spouses exposed second-hand to asbestos run the risk of developing the disease. For example, if a wife washes the clothes of her husband who just spent the day working around asbestos, small asbestos fibers may make their way into her lungs, causing the same damage as it would to someone who worked around asbestos for years.

This type of asbestos exposure is rare, but it’s important to remember that anyone who has had any contact with asbestos runs the risk of getting this cancer.

Symptoms

As aforementioned, the average age of malignant mesothelioma victims is around 60. This stems from the fact that it usually takes 20 to 50 years to properly diagnose the disease. As such, symptoms of mesothelioma usually don’t occur for decades after asbestos exposure and usually start out as if the victim is suffering from a common cold or the flu.

Typical symptoms include the following:

• Chest pain that starts out light and increases in severity over time
• Cough and hacking
• Fatigue and lethargy
• Shortness of breath
• Fever

As the disease progresses, the symptoms become more severe, including:

• Unusual weight loss
• Extreme bloating and abdominal pain
• Swelling in the arms and face
• Sweating profusely
• Difficulty in breathing and swallowing
• Chest pain becomes much more pronounced

Testing

When testing for malignant mesothelioma, physicians will normally use chest x-rays and a chest CT, along with a biopsy in order to remove fluids and tissues in the lungs to check for asbestos fibers. Blood tests are also administered and a thorough medical background and work history are reviewed, including times you’ve been exposed to asbestos, will be completed.

Per the American Cancer Society (ACS), when a chest x-ray is performed, physicians look for unusual fluid buildup in the lungs as well as any calcium deposits and changes in the shape of the lungs. This is the first indication that the patient may have this cancer, but other tests must be conducted before a final diagnosis is made.

When performing a CT scan, physicians are able to gather a more in-depth look at the lungs via cross-sectional images. This will allow them to pinpoint and determine the exact location of the cancer.

Biopsies are performed by inserting a long needle into the chest and directly into the tumorous area. Physicians are then able to withdraw a sample of the tumorous cells and analyze more thoroughly. If asbestos fibers are found, a diagnosis of mesothelioma usually follows.

Treatments

Unfortunately, there is no cure for malignant mesothelioma, and it is also one of the most difficult forms of cancer to treat. If mesothelioma has moved into a malignant stage, the disease is so advanced that in most cases, it’s impossible to remove.

Therefore, surgery is usually not an option as this stage unless the patient has a mass tumor. Even then, other factors are taken into consideration such as the patient’s age and overall health. This is not to say that all patients with malignant are not candidates for surgery. Some people may still qualify for different types of surgeries that aim to remove portions of the cancer as opposed to the entire tumor.

If the patient does not qualify  for surgery, a combination of mesothelioma treatments can be used, such as chemotherapy and radiation. This works by reducing  the symptoms and helping  the victim live a better life with less pain.

Keep in mind, however, that if left untreated, victims typically pass away within nine months, according to the ACS. It’s imperative to follow up with medical treatment and assistance even though there is no cure, as it can help to prolong your life.

Your age, how long you were exposed to asbestos, general health, and response to treatments will also determine your survival rate. There is also no set rule to life expectancy as each person’s medical history and health are unique. While one person may survive up to a year, another person may go on to live another decade or more.

Side Effects of Treatment

As with anyone who undergoes surgery, chemotherapy, and radiation–regardless of the disease–side effects typically follow. It’s important to remember, however, that treatments affect different people in different way, and not everyone will experience the same side effects.

The typical side effects from surgery, chemotherapy, and radiation are as follows:

• Hair thinning and hair loss
• Nausea with or without vomiting
• Easily prone to infections
• Bruising and bleeding easily
• Bladder changes–urinating more frequently or less frequently
• Body swelling
• Mouth ulcers
• Anemia
• Constipation and/or diarrhea
• Hard time remembering and concentrating
• Nerve damage
• Pain

Other less common side effects include internal organ damage, hearing loss, excessive bleeding, and blood clotting. All side effects typically stop within a few months after treatment is complete. However, if you have a high fever or just do not feel well, always consult with your physician as soon as possible.

Getting Legal Help

If you’ve been injured by mesothelioma, asbestos-related lung cancer, or asbestosis, keep in mind that there is a good chance that you’ll qualify for considerable compensation. Don’t forget to fill out our form to get our free Financial Compensation Packet, filled with information on the leading asbestos and mesothelioma attorneys in your area. If you have questions or need additional assistance, contact us at 800-793-4540.

article originally  : mesotheliomalawyercenter.org 

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Hardcore Chest Workout to Get Massive Aesthetic Pecs

Developing big chest is a dream of all the body builders. They make you look impressive, giving emphasis to all the other shredded muscles.
However, massive chest are not something that comes for granted. You need to earn them. It takes dedication, good planning and hardcore approach both in training and in your diet. That is why we’ve decided to share with you our hardcore chest training program that will get your chest pumped like boulders.

PLANNING THE WORKOUT

Before starting with our hardcore chest training protocol, you should be well prepared, as this routine requires all your physical strength. So, make sure that you’ve had a good rest, follow a solid muscle building diet and take a proper warm-up before starting your workout.
Since this chest pumping routine is extremely demanding for your body, you might want to consider taking some supplements in your diet. If you opt to go for this you can include:

• Creatine monohydrate
• BCAAs (branched-chain amino acids)
• Natural testosterone boosters (yes they do work, if they contain these ingredients)
• Pre-workout supplement to get you amped up before the workout

STARTING THE ROUTINE

After finishing your warm-up consisting of 10 minutes on a treadmill and few light bench presses proceed to the following exercises.
Incline barbell bench press (6 sets with 7 reps each)
After doing the incline bench press, you are ready for the next circuit, that consists of repeating several exercises for three times.
A1 – Dumbbell bench press (negatives 8 reps with a 8 second negative)

Start with the dumbbells in top position and lower them to the bottom in steady and slow movement. Here your partner picks up by helping you lift the dumbbells back.
Because in this exercise you practically do only half of the movement, you should choose some more challenging weight.
A2 – Dumbbell bench press (normal lift – 10 reps)
For this exercise choose a 20-30lbs lighter weight than the one used in the previous exercise.
A3 – Dumbbell fast bench press (10 reps)
Choose lighter weights than usual. The key of this exercise is in the explosiveness of your lift. You start at top position doing a 3 seconds negative. Once you get to the bottom position, explode the weights back up. After completing the circuit of exercises take a rest for 2 to 3 minutes. Then, repeat the same exercises for two more times.
Now, you can continue to the final exercise for finishing your chests. You can either choose to do push-ups, or cable-flies, or both. Do 3 sets till failure. In the case of the cable-flies you should choose weights that allow you ding at least 9 reps.
If you choose to try this hardcore routine keep in mind that it’s very demanding and that sticking to the three above mentioned rules is crucial.  So make sure that you are well rested and thoroughly warmed up before you set off. You might also want to try some natural testosterone booster, as this protocol requires every bit of your energy.
You might feel sore the first time you try it, but with proper recovery you’ll be able to do it once a week on your chest day. A the results will be truly rewarding.
Good luck.

article originally : fitnessandpower.com

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5 Movements to Reverse the Spinal Issues Caused by Excessive Sitting

Every office job or any job in a corporate setting entails a lot sitting for prolonged periods of time. Even though it’s not explicitly stated, sitting is pretty much a job description that many employees have. That’s because their work means sitting for 8 hours per day, 5 or 6 days per week while looking at a computer screen.

Sitting for long periods of time can be the cause for a multitude of health issue like edema, varicose vein, pain in the lower back muscles and many others, that if left untreated can create bigger health problems in the long run. That’s no reason to panic, because we have just the right advice for you that could remedy that in the form of five exercises:
You might like : Sitting Increases the Risk of Dying Early

1. Glute bridges

Lie on your back, bend your knees and keep the feet on the floor. Then, raise the butt and the hips in a way that the body is in a straight line. Hold the position for a few seconds then lower the butt and hips down. You finished one rep. Try doing 4 sets of 12 repetitions. If you find that easy, add additional load and hold it on the thighs while executing the reps. This movement develops the glutes and hips and has an effect on the abdominal muscles as well.

2- Glute bridges

Kneel in front of a wall with your back facing the wall. Put the leg you want to stretch up against the wall with the toes on the actual wall surface. Support on your knee which should be standing right at the base of the wall. Bring the other leg into a lunge position and lift the torso up. The closer your knee is to the wall, the greater the stretch.

Remain in the position for 2-3 minutes. Afterwards, switch legs.

3 - full squat

Photo credit CrossFitMurrayfield.com

With this squat variation you get into a squat position with the feet on the floor, with the back rigid and straight and the but going as low as you can. Something similar to a baseball catcher stance. You are supposed to feel a stretch in the legs, groin and back.

4 - Leg swings

There is a chance you’ve probably seen someone doing leg swings but weren’t sure that they were doing exactly. This exercise is meant for loosening the muscles and stretching them.
It entails holding onto something to keep balance and then swinging the leg in a back and forth motion as high as you can go. You can start doing the swing with each leg one at a time and then side to side. Do 20 swings of both motions.

5. Fire hydrants

This article originally appeared on : fitnessandpower.com                                                   

                                                                                 

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3 Remedies for Lagging Upper Pecs

"Using dumbbells will give you a completely different kind of tension and range of motion than a barbell," says Gunter. "Make sure that you don't get locked into using the barbell on inclines all the time, or any of your angles for that matter."
                                                                                       

                                                                                    

This article originally appeared on : muscleandfitness.com

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4 Remedies for Lagging Upper Pecs

Think about this as you would the deadlift. With the deadlift, you work without the benefit of elasticity or momentum, pulling the bar from a complete rest on the floor. This builds strength and power quickly through the positive portion of the movement. Power presses are the same idea. Think about this as you would the deadlift. With the deadlift, you work without the benefit of elasticity or momentum, pulling the bar from a complete rest on the floor. This builds strength and power quickly through the positive portion of the movement. Power presses are the same idea. As you get stronger through each range of motion, lower the safety pins.
                                                                                                               

                                                                                

                                                                                           

This article originally appeared on : muscleandfitness.com

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5 Remedies for Lagging Upper Pecs

Build a chest that's thick and rock solid with these 6 bodybuilder-approved tips.

"If your upper pecs are really lagging, the best way to bring them out is to always start with incline moves," he says. You can do this with a barbell, dumbbells or a smith machine. Starting with incline moves will ensure that these underused fibers are fresh, allowing you move the most weight possible to trigger growth. From there you can move on to flat and decline moves, where you're likely naturally stronger.
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This article originally appeared on : muscleandfitness.com

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6 Remedies for Lagging Upper Pecs

Build a chest that's thick and rock solid with these 6 bodybuilder-approved tips. 

The upper chest is an area that many lifters tend to ignore in their quest for a bigger, thicker set of pecs. The flat bench, admittedly, is incredibly effective at bringing up your overall chest mass because you can handle more weight. But if you're looking for a complete, polished look, then dedicated upper pectoral work has to be a part of your program. Gunter Schlierkamp, a professional bodybuilder, is a big proponent of balanced pec training. While he will also admit that flat benching is crucial for overall chest development, he says that the only way to bring this area up is to attack it with the same ferocity as your other bodyparts. Here are his top six tips for blowing up that upper shelf of your torso.

                                                                                         

                                                                            

This article originally appeared on : muscleandfitness.com

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5 Back Training Mistakes You Aren’t Even Aware You Are Making

The muscles comprising your back belong to the biggest and most complex groups of muscles in your body. If we began to analyze them separately we would see that they are actually two separate groups of several bigger and smaller muscles, like the rhomboids, trapezius muscles, teres major and minor, the lats (latisimus dorsi) and the spinal erectors.

They all act as the primary back movers and stabilizers. Just because of the fact that there are so many muscles makes back training one of the more complex tasks in the gym. The majority of people have absolutely no clue about the multitude of training mistakes they are constantly making. That is why they execute the exercises with a very poor body posture and form. This goes especially for deadlifts and bent-over rows. This epidemic of poor exercise execution leads to injuries to the spinal ligaments and various other very serious injuries. In this article, we present to you the five most common back training mistakes lifters make. You might like : Five Tips to Lose the Stubborn Back Fat Forgetting to retract the scapula and having a loose spine during the lift Scapular retraction and keeping you back arched will allow the spine to be in a neutral position during the execution of any movement. Having a loose spine during exercising will put an enormous strain on the ligaments of the lower back, increasing the likelihood of a back injury tremendously. When you retract the scapula and keep the spine and torso tight and rigid and in a neutral position, you engage the back muscles, putting the ligaments into a much safer and proper position. Spine hyper-extension or extending your back too much This is a very common mistake seen in many inexperienced lifters. It is most commonly seen at the top position of a deadlift, but it can also be seen during back extensions, where lifters often go above the healthy movement range of the joint and expose themselves to the risk of injury. You need to be aware of the fact that hyper-extending your back is not a safe position for the spine, even more so if you add additional load to it. It puts a tremendous stress on the posterior vertebras and can cause slipped discs.

Not incorporating dynamic stretching and exercises for shoulder mobility This might sound a bit counterintuitive at first, doing shoulder mobility exercises on a back day, but stay with us. The answer is actually very simple. The majority of back muscles share a same insertion point in the shoulder girdle. That’s why the lack of healthy shoulder mobility and tightness in the back muscles can ultimately cause serious shoulder and back injuries. Dynamic stretching and mobility exercises will improve the mobility of your joints, their range of movement and promote elasticity in the fascia which will ultimately lead to a diminished risk of injury. Using straps or belts too much If you already haven’t got some medical reasons to use them, using them should never be a standard practice. The reason why belts are used is to create air pressure in your abdominal cavity that will protect the spine while you are lifting relatively heavy loads. Using it every time, though, defeats its purpose in a way since you won’t allow the core to strengthen itself in a proper way, leaving a weak link in the posterior chain. The same goes for straps. Using them too often won’t allow you to strengthen your grip, which is a crucial part of any proper training regimen. Using a grip that is too wide It’s not uncommon to see lifters use extremely wide grip when doing pull-ups, lat pull-downs or bent-over barbell rows, with the false notion that using a very wide grip will somehow widen the lats. On the contrary, pulling like this can lead to a shoulder joint injury. The optimal wide grip is a bit wider than a shoulder-width grip and should serve you well in all pulling movements. You can achieve the desirable wide and thick look of your back with the proper training of the back muscles which can be safely done with the proper pulling grip. You might like : Protect Your Back With This Daily Routine
 This article originally appeared on :fitnessandpower.com .

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8 Awesome Exercises to Get In Shape Quick

5. Bench Presses

Incorporating bench press into your workout will also help you lose unnecessary pounds while training your chest and triceps. After you lie back on a flat bench, grip a barbell above you in a shoulder-width position.

Make sure your arms are almost fully extended and lower the bar until it touches the chest. After a short pause, push back the bar to the starting point and repeat the same process again.

6. Squats

Many bodybuilders perform squats as one the best exercises to grow massive legs and burn a tremendous amount of calories. You can do it, too, by positioning your feet a bit more than shoulder-width apart.

Then, hold a barbell across your upper back and take the barbell of the bar. Slowly squat down until your hips are aligned with your knees and then move back up to the starting position.

7. Barbell Lunges

One more exercise that will help you strengthen your legs is performed by crossing a barbell across your upper back.

Move one step forward with your right leg and sink into a lunge, so both legs are bent while your back knee getting as close to the floor as possible. Move back up and complete the same process with your left leg.

8. Swimming

If you’re bored of using weights or jogging, you should spend more time swimming. This is because if you swim intensively, you can burn more calories than while you’re jogging and give work to your entire body muscles.

So, don’t be afraid to use less popular ways to lose weight just because fewer people do it.

Watch this video about easy but effective fat-burning exercises below:

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This article originally appeared on :  spotmebro.com

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How to Train for Dense, Hard Muscles VS Soft, Big Muscles

You’ve probably noticed that not all muscular guys sport the same physique. While there’re those whose muscles are hard and dense, others, although big, have softer muscles.

The way you look is generally determined by your genetics, dieting and type of training. And having in mind that most of you would probably opt for having firm and dense musculature rather than big and soft, we’re providing you with the training methods that will help you achieve this goal.

SARCOPLASMIC HYPERTROPHY

The sarcoplasmic growth is focused on increasing the muscle glycogen concentration, which results in drawing larger quantities of fluids within the muscle cells.  While this type of muscle growth is very fast and delivers visible results, it doesn’t make the muscles dense and firm.
As a result, you can often see big muscular man who can’t lift greater loads.
Although this type of training makes your muscles look big, they also look soft, especially when you have higher levels of body fat. But, if you want to utilize this growth, stick to 10 to 20 or more reps per set.
However, you should also have in mind that this type of growth is not permanent. As soon as you stop lifting, your muscles start to shrink losing their volume in just few days.

MYOFIBRILLAR HYPERTROPHY

The myofibrillar hypertrophy focuses on making your muscle fibres bigger. Although this growth is not as fast, it results with great improvements in muscle strength.

And even though your muscles will not be as big as with the previous approach, they will always look strong and firm. This will give you a more defined and leaner appearance. If you want to achieve this type of hypertrophy, you should stick to 1-8 reps per set.
Another advantage of myofibrillar growth is that is more permanent. In other words, your muscles won’t start shrinking the moment you leave the gym.

CHOOSING YOUR FOCUS

The best approach would be to focus on myofibrillar growth in the beginning. This will help you in building solid base for future growth. You can always turn to sarcoplasmic hypertrophy later on, in order to emphasise those areas that are not as developed.
Another very important segment of your muscle development is your testosterone level. Without optimal testosterone levels you have small chances of achieving any type of muscle growth.
You can increase your testosterone production in several ways: hard training, good dieting and plenty of rest. Of course, you can also take testosterone booster.
Taking a testosterone booster will help you in building greater muscle mass and maintaining it. It will also help you get a leaner and firmer look. And as a plus, your sex drive will improve. So, if you want to be serious about increasing your muscle mass, you need work hard on increasing your testosterone levels.
However, have in mind that not all testosterone boosters are good quality products. That’s why you need to be careful which product you’ll choose. Read the label and check the ingredients that it contains. Otherwise, you might end up just wasting your money.

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This article originally appeared on : fitnessandpower.com

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Work Your Abs To Exhaustion With These 5 Exercises

3. BICYCLE CRUNCH 

• Lie on the floor on your back with the hands behind the head and then raise the legs and bend them at 90 degrees.
• Switch both sides by bringing the left elbow to the right knee and the right elbow to the left knee. Do that for one minute.
• Strive to hold the crunch position counting to two on both sides to elicit a slower and more concentrated effect.

By doing this exercise you stimulate all the three areas simultaneously. It combines the standard crunch, the side to side movement which stimulated the oblique muscles and the reverse crunch which stimulated the lower ab area.

4. CROSS CRUNCH

• Lie on the back with your legs and arms spread out diagonally in the form of an ‘X’.
• Keep the legs and arms straight, bring the left hand to the right foot, then the right hand to the left foot, lift the head, neck, and shoulder off the floor.
• You’ve done one rep. Do one set of 10 reps total.

This is a very simple movement, it’s very safe since you are fully supported on the floor. When the legs rise off the ground, you have stimulated the lower ab area. And since you do that at a certain angle, you target the obliques and rectus abdominis too.

5. ROLLOUT WITH A SWISS BALL

• Kneel on a mat and place the hands on a Swiss ball.
• Keep the back rigid and straight and the abs tightened and then start rolling the ball as far away from you as you possibly can and then return slowly to the starting position.
• Strive to do 2 sets of 10 rollouts.

This exercise is very similar to the ab-wheel rollout, however, it’s been proven to be a lot easier and safer for the lower back area. It stimulates the rectus abdominis since you are only moving in one plane. If you like to add more difficulty to the movement, start rolling out at an angle of 45 degrees to the right and left which will target the obliques.

                                                                                                                           

                                                                                                    

This article originally appeared on : fitnessandpower.com 

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Work Your Abs To Exhaustion With These 5 Exercises

Are you ready to take ab training to the next level? Feel free to ditch the crunches and exhaust the core muscles with these 5 challenging exercises.

In this article, we present you five extraordinary exercises that will really put your abs into overdrive and help you slice off the extra belly fat, plus they’re a lot of fun. And getting a chiseled six-pack is not the only thing. If you have a strong core, you will also prevent lower back pain and injuries, you will increase agility, you will become more flexible and be able to better perform all the big compound movements like squats, deadlifts, and presses since you will have a strong torso foundation.
Regardless of how hard these ab exercises might get, there is a golden rule when it comes to training abs and it’s “quality over quantity”. If you still think that doing 1000 fast crunches per day will get you anywhere, the truth is you are just wasting your time and quite probably exposing your back to a risk of injury.
Don’t just try to go through the motions and finish as quickly as possible. You need to slow down the movement and focus your mind on contracting the ab muscles fully. By implementing a slow and concentrated approach to ab training, you will gradually reach even minute long sets comprised of quality crunches, which will enable you to get that coveted six-pack look in a very short time.

1. SPIDERMAN – PLANK CRUNCH 

• Position yourself in a standard plank pose with the forearms placed on the floor and the body kept straight and rigid.
• Start the movement by bringing the right knee forward to the right elbow. Then finish it by returning it to the standard plank position.
• Do the movement again with your left knee going forward towards the left elbow.
• You’ve done one rep. Switch both sides by doing a total of 10 reps.

The plank is a very popular isometric exercise since it’s one of those rare exercises where the entire core is stimulated at the same time. You are actually targeting both the back and front of the midsection area simultaneously and the best thing is you don’t need any machines to do it. The muscles stimulated include the obliques, rectus abdominis, and the entire lower back. Its simplicity and effectiveness lie in that you can do the plank practically anywhere.

2. CABLE AB ROTATION

• Stand beside a cable machine and grab the cable handle with both hands placed in front of you at shoulder-height.
• Keep the arms straight and rigid, tighten the abs and start rotating the entire upper body to your left, then get back to the original position and turn to your right and then back to the original position again.
• You’ve done one rep. Switch both sides for a set of 10 reps.

This exercise greatly stimulates the oblique muscles and it can be of great benefit to lots of tennis players, golfers, baseball players and those who practice racquet sports. Strive to make the exercise similar to the movement that is specific to your particular sport and you’ll reap the greatest benefits.

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This article originally appeared on : fitnessandpower.com 

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10 EXERCISES THAT WILL MAKE YOU BURN BELLY FAT WITHOUT HAVING TO JOG OR RUN !!!

Did we mention that summer bodies are made in winter? Today in this article we will give you excellent 10 exercises that will prepare your body for the beach. You will lose weight fast and you will look great without having to jog or run!

1. Squats

Butt muscles are toned by the squat! Today, with the grown up popularity of the exercising era, this is a very popular exercise among women. It works your butt and your legs at the same time; It is very simple and very effective exercise. If you want bigger effects, just do them with dumbbells!

2. Lunges

They are great in toning the butt and the hamstrings. If they are not comfortable for you and you feel slight pain, try doing a glute bridge instead!

3. Push-ups

This exercise targets the upper body. It helps toning the chest, the triceps and your back muscles. If you are doing it right and squeezing your abs, you are toning your torso as well! This is a great exercise that is included in almost every workout plan.

4. The Pull up

This exercise targets your back muscles. It may be difficult and challenging at the beginning, but it surely gives great results!

5. Planks

Excellent exercise for a complete body workout. It only takes few seconds at the beginning and building up the time as you get stronger. It is a very popular exercise. By strengthening your transverse abdominals, you save yourself some back pain in the future!

This article originally appeared on : healthyuniverses.com

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