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Madinat al-Muslimeen Islamic Message Board
| Pecs and AbS |
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| Kathy |
| 03/09/05 at 08:58:23 |
| [slm] I am entering the world of boyhood development. What excersizes are best for developing the Pecs and Abs? |
| Re: Pecs and AbS |
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| ibs81 |
| 03/10/05 at 00:40:46 |
| [slm], For your pectoral muscles, I am assuming this advise is going to a guy, there are many excersices one can do. From the basic one pushups to the more advanced ones, using dumbells and barbells. For the basic, pushups, you want to keep yourself in good form throughout the excersice, no matter waht. That is probably a huge part of the excersise is that you keep form, if not, you could eaither not get anything out of it or even worse hurt yourself. You want to keep hand around shoulder width apart and basically do a 'push-up'. I am assuming you ahve seen it before. Remember to keep back straight and to always breath out when you acutally push your body up. There are many variations of the pushup, keeping ones hands closer to each other, which you will in fact be working our more your triceps, and if you do further out more so your pectorals, as well as outer pectorals. Also one can keep legs on a higher plain then where your hands are placed, it all depends. If you want to do something where you want to build mass/shape you will definitley have to use a benchpress. There is no question there, that for the most part to build mass you need that. At most gyms you will have bench press, where I am assuming the barbell is an olympic one(i.e its 45lbs), which usually has markings where you can grasp the bar, by placing ones ringer across. Though if you are of shorter stature you might wanna put hand in closer, and if taller, then put hands out further. The idea is when you are layin gon the bench and when you bring down the bar your hands/arms should form a 90 degree angle. This is best shown by example and less through words. So the idea is to place a moderate amount or weight on the bar, depending on your strength, to lay down on the bench and have the bar basically over your chest. You would grasp the bar, again if olympic bar, by putting ring finger on this smooth surface on it, you will see it, and notice the difference on the bar, it will be rough and have a notch where it is smooth. Anyways. Once you do that you want to to setup your self where when you bring down the bar, it will basically go across the middle of the pectoral muscle area. Basically right over your chest area. I rather not use that word but I think you get the idea. So you bring it slowly down, and you breath in and then once on the chest you push back up, and breath out while doing that. DO NOT HOLD YOUR BREATH. Not good for you at all. You continue to do that, doing more 'repititions'. Depending on what you want, you can increase the weight/decrease repitions so on.. This will basically work out your major pectoral mucsle. You also have excersices that will work up the upper pectoral muslces, which they call an incline bench-press. Same idea, though the bench is set up at an angle around 45 degrees or so. This time when going down you want to basically touch your collar bone. The barbell shoudl go down right under neath your chin area. Again do this slowly and clean movements. Not fast, and letting the wieght bounce and the like. Then you got you lower chest, where again you can use the bench press, but the bench will be at a decline. Again the idea is to rbing down the weight, this time I would say that when you are lying down, the barbell should come down to the bottom of your chest. You will know when you are doing it, what I mean. Again slow movements, breathing, and do repitions as wanted. That all above can be with dumbells as well. These are just basically held in each hand, instead of doing it with one bar. Oh yeah one thing remember, to always warmup, and STRETCH. Really dont forget that as that will cause you problems later on. Ask your local doctor for more info. There are many more types of chest excersices, but these are the basic ones one should do, if they want to gain muslce in the pectoral areas. InshAllah will talk about abs, when I have time, InshAllah this is of help. |
| Re: Pecs and AbS |
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| bhaloo |
| 03/10/05 at 23:35:08 |
| [slm] Weightlifting will stop you from growing. Just remember that. If you want to develop pecs, wait till all the growing is done. |
| Re: Pecs and AbS |
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| ibs81 |
| 03/11/05 at 20:47:29 |
| [quote author=bhaloo link=board=bro;num=1110376704;start=0#2 date=03/10/05 at 23:35:08][slm] Weightlifting will stop you from growing. Just remember that. If you want to develop pecs, wait till all the growing is done.[/quote] [wlm] You know, I always heard that about not growuing and it will stunt your growth and the like. Is that really true. For me I look at this way, you see all the basektball palyers and football players. They usually start working out in middle school and if not that in 9th grade, and they are themselves 6' and higher. So to hear that and to see something else confuses me. I am thikning if you are very young, then so like gymnists. They are very short. Though other than that, I dotn know. I am not a doctor nor physical trainer, just to clarify. Any medical info on that would be great, also at what ages do doctors say not to workout if they do say so? |
| Re: Pecs and AbS |
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| WhiteSomali |
| 03/23/05 at 19:45:50 |
| [slm] Your doctor can tell you when it's safe to work out. I might get carried away and right something too long sorry. ::) Anywayy, what a great thread to hit on my first day here in about two weeks. I work out every day so hopefully I can help. I use the same program the old Utah Jazz strength and conditioning trainer uses (so Karl Malone woulda used this) and I gotta be honest, it really lived up to all the hype for me. It's called bigger faster stronger. This program is meant to make really strong, ripped, scary athletes, not really strong, ripped, scary bodybuilders so keep in mind its for football and basketball players not really for bodybuilders. This program is good because it allows you to work out hard every time you hit the fitness center, but it also gives your muscles time to recover and build themselves up. When I switched up my diet and started using BFS program, I really started putting on weight and I still am alhamdulillah ;D Sorry some of the muscles I cant remember the proper names for. Bench press is probably the absolute best exercise for your chest. I do a bench press once a week on Friday, and on Monday I do Towel Bench Press. The Towel Bench is basically a bench press, but with a prolly 3-4 inch thick pad placed on your chest right where you lower the bar. It makes the exercise slightly easier so you could do 10-20 lbs more weight than normal. Now getting a big strong chest will not be good for your body at all if you dont work out your shoulders. My fitness coach was like that when he was young and it messes your upper body up. So rowing and pushing exercises are good for the shoulders, and pully machines are actually just as good as free weights (thats rare) for those kinds of exercises. For your legs, thighs, lower body squats are the equivalent of the bench press. To do squats properly takes a few days to learn and someone needs to train you how to do it, but they'll amazing. Once a week on Friday I do parallel squats (squat till ur thighs are parallel to the ground), and once a week on Monday I do Box Squats (parallel squats, but with a bench or box placed under your backside at the point where your thighs become parallel). Box squats are like towel bench sort of. You can do more weight than regular squats (I can do about 40 lbs more), and when they're done properly it really helps quickness/explosiveness. But those things need to be visually taught, because squats are much more complicated than bench press. Okay as for abs, cuz we love abs around here... I do ab workout every day, because your abs generally recover v quickly. As long as your not feeling sore or anything the next day, you can do abdominal work out every day if you want. I hate situps, but I love crunches. Basically like a sit up, but you only bring your shoulders about 45 degrees off the ground and go back. I do 100-300 of those a day. They burn baaadly though after a while but you gotta play through the pain ;D Also in the gym, there's alot of medicine ball exercises you can do. Also two other exercises that reall need to be taught, deadlifts are good and Power Cleans are really really amazing but are the most complicated exercise of all of them. To get abs you also need a low body fat percentage, so alot of cardio will help that. Of course running is good cardio, and there's alot of other things. My gym teacher taught me something I remember called "The Monster." I do 10 jumping jacks, 10 burpees, 10 sprinters curls, 10 pushups, and 10 situps. Then I do it all again 9 times, then 8 times etc. till 0. When that gets too easy just bump it up to 11 or 12. I heard you should only do cardio 3 times a week or every other day, but I think doin it more wont hurt you. You know what my explanations are not that good. I'll try find my program for you on the internet, if I can find it I'll send it cuz its the best workout program I've ever seen esp. for athletes. [slm] |
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