Archive for September, 2010
3 Best Ab Exercises for a Healthy Six Pack
Sep 30th
The most sought after body part by most trainers is ripped abdominals. It seems that everybody wants them but only a few actually have them. Many people will screw around in the gym doing sit up, after sit up only to end up with sore abs and a decline in their motivation. Not only does your midsection provide the core with stability, and balance, but it aids in most other lifts as well by redirecting pressure, and stabilizing the core. No other body part requires such discipline and effort to develop.
The ab exercises in this article are designed so that you can get the most out of your time at the gym. Remember that when you are training your abdominals to always use good form and a full range of motion.
Sit Ups & Crunches: Basic crunches are performed while lying on the floor with your feet flat on the floor and your arms crossed on front of you. Your lower back should never come off of the ground when you are performing this exercise. Crunch your abs and make sure to exhale as you come back up. Squeeze the contraction for a minute and return without taking tension off of the mid section. For sit ups use the same starting position, and then curl your entire body up to your knees. Let your abs do all of the work when performing this movement.
Leg Raises: This exercise is performed facing up while lying on the ground, or on a bench. With your feet together lift your legs with a slight bend at the knees. Lower to the starting position without taking any tension off of the abdominal muscles. For a more challenging leg raise try it on a decline bench.
Bicycles: These are one of the most effective ab and oblique exercises out there. This exercise is not only challenging but develops the core like no other. Lie on the ground with your hands behind your head, and your feet slightly off of the ground. Start to alternate your elbows and your knees, while twisting your core at the same time. Keep your shoulders off of the ground and squeeze your core muscles as you go.
These are the 3 best core exercises that you can add to your workout, hands down. Use them in your workout program and you will not be disappointed.
How to Concentrate Yourself When Meditating With Subliminal Messages
Sep 30th
Meditation is more than just an art. In fact, it’s a way of life. If you want proof, you can check out photos of or talk to monks. Majority of them spend their time praying and meditating every day.?
This exercise brings along a lot of benefits not only to the practitioners but also to basically everyone. A manager can meditate to clear his mind from the daily pressures of work. A mom can meditate to calm herself down when she’s faced with rowdy children. A student can also do so in order to make herself feel relaxed prior to an examination.
However, one should not expect that meditation can work all the time. One of the leading factors for failure to meditate will be concentration.
When you’re meditating, you’re almost shutting yourself off from the rest of the world-from the noise, people, and sights-and focus yourself on the here and now, the present moment. That is something not everyone can accomplish as their minds always drift off to their everyday responsibilities.
Nevertheless, you can increase the chances of having a successful meditation and reap the benefits that go along with it. You can begin with the following:?
1. Determine a good time to meditate. It will definitely help you a lot if you can meditate at a time when you’re least distracted. Usually, this is before bedtime. After all there’s nothing else to do than to sleep. It’s also much easier for you to meditate since you have already pre-programmed your conscious mind that you will relax soon after.?
Nevertheless, you can meditate also in the morning. This may be ideal if you’re facing a very hectic schedule. You can meditate to clear your mind of your goals and focus on the most important tasks.
2. Couple it with subliminal messages. Subliminal messages are usually given in terms of affirmations or positive statements. You can have general subliminal messages such as “I feel good today” or “I look forward to this day” or you can customize them to reflect your challenges. For example, if you are battling low self-esteem, your subliminal messages can be “I am confident of myself” or “I have the power to rise above my insecurities.”?
You can write your own subliminal messages, or you can simply play CDs or mp3s with them. The good thing about having subliminal messages while meditating is you can focus on the statements. Moreover, meditation also helps you access your subconscious, where you need to place these messages.
3. Focus on your breath. When a lot of things disturb you and you cannot immediately block them off your mind, you can just concentrate on your breaths. This means feeling the air going in and out of your body, as well as the movements of your diaphragm and lungs. You can take very slow deep breaths. It would not take a while before you can find yourself getting rid of the clutter and just concentrated on the present moment.
