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3 Amazing Ways to Shape Up Your Muscles in Less Than 7 days!
By: Venkata Ramana

Imagine you need to look great to get all theattention at the biggest party of the year. The cloakhas already started ticking and you have got 7 days tofix yourself for the D-Day. If you can take out 15 to30 minutes in the next few days, you can be ready foraction.

Step 1:

Exercise: Start with skipping and jogging and chin-upsby hanging from a rod for warming up.

Two steps of crunches or sit-ups for strengthening andtoning your abdominal muscles.

Then go for Flat bench press and dumbbell flyers forthe entire chest area, focusing mainly on the innerchest and followed by 2 sets of push-ups.

Work on your trapezium for the collar muscle andshoulder pressing.

For biceps the exercise to be followed is standingbarbell curl.

Next you can work out on your Triceps with Singledumbbell or French press and fore forearms.

Skipping will have an effect on your legs, other wiseyou can go for Squats and back with lat pull down.

Step 2:

Diets are just as important as exercise, because it isthe most important part of getting the body you want.You have to eat good to look good. You need protein,and you donít need fat. Stay away from junk and fattyfoods. Not all fat is bad; there is a healthy fat.This fat can be found in fish, Nuts and some oils.Have Lots of fibers such as leafy vegetables, saladsand daily products.

Step 3: The results though wont come easily and theywont come very fast either, So Stay dedicated,motivated and consistent, and do all 3 steps correctlyto get the desired result.

Venkata Ramana is a Fitness Enthusiast and a ProfessionalBody Builder. Visit his Weight Loss, and Body Building websites and gain maximum Information to stay fit and healthy.

Article Source: http://EzineArticles.com/


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The Power of Stretching    - Dave Snape

 

Your muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.

A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.

The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist that
is not necessary to gain benefits from stretching. But,
it can't hurt, right?

So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen the
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.


Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often work
out with Russian kettlebells too. They are for superior
strength gains and the ability to withstand ballistic
shocks.

Why are stretching and flexibility considered important
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy to
know there are plenty of other benefits.

Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This mishap
pushed my ankle sideways to about 90 degrees from it's
normal position.

Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
for days.

Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically
speaking.

Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over
time.

Check with your physician before undertaking any type
of exercise, including stretching.

Here is some good instructional material on stretching:
http://tinyurl.com/6c6kq
 

Dave Snape

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