bowflex vs power rack

[dave-inator]

wow i can understand what you meant when you said getting addicted..

i went to the gym today and did the "xpress lane" or something, and i came back home feeling like jelly (jesus christ i didnt know i had that little armstrength ) and i want to go back as soon as possible, so im like all ready to be a member and go there 3 times a week (mon wed fri, weekend break) and do the xpress lane, and probably if i become a member get a personal trainer.

basically what it is is a full body workout (i think) all legs, abs, lower back, triceps biceps, i did a 15 minute warmup on the bike keeping about 85+ rpm constant. man does this feel good!

what are the greatest abdominal exercises known to man? this interests me, and ill start working on folding myself in two

 

[SlavikHavik]

Okay

as follows in no particular order

1- V sits.
Sit on the floor, legs infront of you. Now push your body off the ground, your legs should still be on the floor. Now supporting your upperbody with your arms, raise your legs off the floor and hold them straight in front of you. Hold for 60 seconds... that is an L-sit.
Self explanatory, you look like an L floating off the ground.

A V-sit is one step further, fold your legs up to your body, and back down to L-sit.
The upper body, and hip/leg strength may be a limiting factor (some people cant get up for more than half a second at first)... but these will improve very quickly)

For v-sits, ideally you want to keep your torso perpedicular to the floor, and then bring your legs up so there perpendicular to the floor as well. but untill you gain the flexdibility you can lean back with your torso so it becomes more parallel, to help bring your legs farther up.

2. Full leg raises. As explained in V-sits, but this time you are hanging from a chin bar with your arms. You pull your legs up so they are parrallel with your torso

Alot of people lean back with their torso to get their legs perpendicular to the ground, and pretend there increasing the range of motion.

There not... there just changing the angle... which makes no diffrence

Keep your torso perpedicular at all times, and bring your legs up to your chest. dont cheat by leaning back.... this is where the flexibility comes in. but man youll notice it. I promise

3. Slide outs. Youll feel this all over at first, but it will become more of an ab exercise as your overall body strength progresses. Start in a pushup position, and slide your legs, or walk them out further behind you, untill your arms are more infront of you, than directly below you. you should start to feel the tension in your trunk muscles. keep going to a point where you can hold it for 60 seconds. try this for 3 sets. get lower each rep.

4. Reverse handstand.

Start in a handstan position, (do this against the wall if you need to) and fold your legs down to your face, keeping them straight (as you are in all the exercises listed above). If you can get them to 90 degrees. Good job. any further, and its that much better. that extra range of motion that most people cant get without the flexibility makes all the diffrence in a great six pack. actually i shouldnt say that. most guys who do these sort of movements have 8-12 packs.

 

[dave-inator]

thanks alot slavik

 

[SlavikHavik]

no prob man. if you need any help learning these, feel free to pm me. id like to see more people using these. there much more effective than curling your head to your knees.

 

[dave-inator]

also, im gonna try out free weights the next time i go to my gym (tommorrow), its friggin 50 bucks an hour or so (apparently, my dad said this) and i get like 3 free training sessions if i become a member, which i plan on doing. anyway point is can anyone give me a link to some articles w/ pictures on free weights and like the form for squatting, arm exercises, abs exercises, etc? thanks in advance.

 

[dave-inator]

ha, nevremind i saw the link at the top - but they are missing abdominal :|

 

[dave-inator]

wow i cant bend myself in half or lift my body + legs off the ground with my arms, theres something to practice

 

[SlavikHavik]

yeah most people cant when they first start... itll come quickly.

folding up requires more practice. but the strength for l-sits and the like will come in a matter of weeks.

 

[asiansinc]

New York Sports Club has great facilities - even though they have lots of useless equipment, like cardio machines.

Welcome to the club.

 

[WalkingBeast]

a power rack No Doubt