Fitness and Muscle Work

Rain’s Workout Approach Rain did type of workout called "circuit training," similar to what the actors in 300 did. You don't need much equipment to do this type of workout. To perform a circuit routine you need to move from one exercise to the next without resting. One complete circuit should push you to your limit and leave you fatigued. So plan out a circuit you know can do and will push you to your limit. For example, if you're moderately fit. Perform your circuit 3 - 5 times. Each time, try to increase the intensity and vary things up a bit. Example circular workout routine based on "300". 25 pull-ups 50 deadlifts at 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 “floor wipers” (a core and shoulders exercise at 135 pounds) 50 “clean and press” at 36 pounds kettle bell (a weight-lifting exercise) 25 more pull-ups Rain Video Workout In the video above, Rain used much his body weight in the compound workout and Kettlebe...

Here list top 10 most effective ab exercise. Most of exercise you can do it at home. So, what are you waiting for, get motivated and exercise.   Bicycle Exercise Captain Leg Raise Ball Crunch Vertical Leg Crunch Torso Track Long Arm Crunch Reverse Crunch Full Vertical Crunch AB Roller Plank

The Ab Roller is number 9 for targeting the rectus abdominis and you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. Still, you don't need any special equipment to get a great workout. How to: Sit on the Ab Roller and grab the bars in each hand. Contract the abs and rock forward, originating the movement from the abs rather than using momentum. Release and repeat for 1-3 sets of 12-16 reps. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

In a full verticul crunch, you really work the abs by involving both the upper and lower body, making this the 8th most effective exercise for the rectus abdominis. How to: Lie on your back and extend the legs up towards the ceiling. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso. Lower down and repeat for 12-16 reps.  source: exercise.about.com

The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. You'll feel this move targeting the lower part of the abs, although the entire muscle is working. Direction Lie on the floor and place hands on the floor or behind the head. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 1-3 sets of 12-16 reps. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.