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byebyefat0
Joined: 05 Jun 2007
Posts: 19
Location: arizona
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 Posted: Thu Jun 07, 2007 8:55 pm Post subject: effective weight training routine? |
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sadly no one at the two local gyms in town know anything really bout women and weight training...can someone give me a routine i can follow while at the gym i need to lose bout 30 or so lbs by august and although i was given advice on how to do this i was hopin someone could tell me what i should do at the gym with weights... my weight is mainly covering all my mid section
thanks all! |
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swanso5
Joined: 16 Jan 2006
Posts: 6902
Location: melbourne, australia
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| Posted: Fri Jun 08, 2007 8:56 am Post subject: |
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search these:
static split squats
supine bridges
dumbbell rows
push ups
Prone Ab Brace
do this as a circuit as best as you can doing 3 x 10 or each exercise all in a row than rest 2mins and repeat..for brace just hold for as long as you can
do 3/week on non consecutive days (mon, wed, fri or tue, thu, sat etc) |
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byebyefat0
Joined: 05 Jun 2007
Posts: 19
Location: arizona
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| Posted: Fri Jun 08, 2007 6:07 pm Post subject: |
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| swanso5 wrote: | search these:
static split squats
supine bridges
dumbbell rows
push ups
Prone Ab Brace
do this as a circuit as best as you can doing 3 x 10 or each exercise all in a row than rest 2mins and repeat..for brace just hold for as long as you can
do 3/week on non consecutive days (mon, wed, fri or tue, thu, sat etc) |
thank you so much!!! ...but i can't seem to find a pic or article to show how to perform the PRONE AB BRACE? sorry to be a pain but can you tell me these are done i don't know what exactly they are. |
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spokesnwheels
Joined: 21 Apr 2007
Posts: 1
Location: Dallas, TX
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| Posted: Tue Jun 26, 2007 12:54 pm Post subject: |
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| byebyefat0 wrote: |
thank you so much!!! ...but i can't seem to find a pic or article to show how to perform the PRONE AB BRACE? sorry to be a pain but can you tell me these are done i don't know what exactly they are. |
Well it is more often called Prone Ab Isolation or Abs Bridge.
Here is a photo for you:
1. Lie face-down on the floor with elbows directly beneath the shoulders and forearms flat and parallel.
2. Place feet hip-width apart, with toes touching the ground and legs straight.
3. Maintaining neutral position of the spine and head, draw in the abs and squeeze the glutes.
4. Using the muscles of the core, lift the body so that weight is equally distributed between toes and forearms.
5. Hold for between five and ten seconds. Slowly lower.
6. Perform up to three reps, progressing to 15 seconds each.
This exercise can be progressed by raising one foot off the ground while in the lifted position.
You will feel this!  |
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byebyefat0
Joined: 05 Jun 2007
Posts: 19
Location: arizona
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| Posted: Tue Jun 26, 2007 3:37 pm Post subject: |
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| cool thanks!...it's kinda like "planks" isn't it |
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swanso5
Joined: 16 Jan 2006
Posts: 6902
Location: melbourne, australia
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| Posted: Tue Jun 26, 2007 9:01 pm Post subject: |
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| the same |
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byebyefat0
Joined: 05 Jun 2007
Posts: 19
Location: arizona
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| Posted: Tue Jun 26, 2007 10:15 pm Post subject: |
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| thought so...thanx :] |
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