3106716    ศัลยกรรมช่องท้อง    Abdominal Surgery

เทคนิคขั้นสูงในการทำศัลยกรรมผนังช่องท้อง กระเพาะอาหาร ลำไส้ ตับ ตับอ่อน ไต ต่อมหมวกไต กระเพาะปัสสาวะ และท่อนำปัสสาวะ

(Advanced surgical techniques of abdominal wall, stomach, intestines, liver, pancreas, kidneys, adrenal gland, urinary bladder, and urethra.)

(3106716 จุฬาลงกรณ์มหาวิทยาลัย)

Recebi esse material há um tempo e gostei muito. Como não é algo factual, deixei para publicar em um momento mais tranquilo. Acho que deve ser uma boa opção para quem quer se manter em forma - pelo menos sair um pouco do sedentarismo - e não tem tempo para ir a uma academia.

Boa malhação para vocês!

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ROTEIRO PARA EXERCÍCIOS COM BOLA

1. Cowboy

Objetivo: aquecimento;
Posição Inicial: sentado sobre a bola;
Movimento: saltar empurrando os pés contra o chão;
Variação: saltar afastando os joelhos e batendo as palmas das mãos acima da cabeça – como no exercício “polichinelo”. Saltar por 3 minutos.

2. Elevador

Objetivo: fortalecimento de pernas;
Posição Inicial: em pé com bola apoiada entre a parede e a parte superior da coluna, manter os pés a frente do quadril;
Movimento: flexionar e estender o joelho, sempre mantendo o abdominal contraído;
Realizar 3 séries de 8 repetições cada.

3.Abdominal

Objetivo: fortalecimento dos músculos abdominais inferiores;
Posição Inicial: deitado no chão com a bola entre os joelhos flexionados;
Movimento: trazer a bola em direção ao peito sem tirar a coluna do chão;
Realizar 3 séries de 15 repetições cada.

4. Alongamento

Posição Inicial: joelhos apoiados no chão e a bola apoiada no lado direito do corpo;
Movimento: apoiar a lateral do quadril sobre a bola, levando a mão direita em direção ao chão, o braço esquerdo permanece esticado acima da cabeça. Manter por 30 segundos e repetir para o outro lado.

5. Relaxamento

Posição Inicial: deitado sobre o chão, pés apoiados na bola;
Movimento: balançar as pernas de um lado para o outro;
Manter por 30 segundos a posição e descansar.

Sobre a bola
A Gynastic Ball é fabricada em vinil de alta resistência e suporta até 200 kg. O produto está a venda em todo o Brasil em diversos tamanhos, relacionados à altura do usuário. Para escolher, é preciso ter orientação fisioterapeuta ou educador físico e seguir a tabela abaixo:
 
TAMANHO    COR             ALTURA DO USUÁRIO
45 cm             amarelo       De 1 metro a 1,20m
55 cm             vermelho     De 1,20 m a 1,50 m
65 cm             prata            De 1,50 m a 1,70 m
75 cm             laranja         De 1,70 m em diante

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Material enviado pela Assessoria de Comunicação da Carci , especializada em soluções para fisioterapia e reabilitação física.

Inquiring what is the best abdominal exercise equipment can be a bit of a tough question because different people will consider several measures for the scoring and estimation of the value of a specific type of ab exercise equipment. To a hardcore workout enthusiast, the emphasis will be purely on the amount of various exercises that the machine can do, as well as the potency by which the machine exercises the muscles. For the average consumer, the attention will no doubt be to a greater extent governed according to  real circumstances such as the area of the room the ab exercise machine takes up or the dollar price of the abdominal exercise equipment being considered.

This can be rather difficult. A person might receive advice from an individual who looks at exercise in a completely opposite manner than oneself. The aspects that a single person thinks is essential may be altogether irrelevant to a different individual.  Each commentator will own their private predilections and biases.  To a professed jock and muscle builder, the accent will forever be on how promptly and efficaciously the ab exercise machine can tone their brawninesses and shrink body weight. To the sole mom struggling to afford her monthly bills but who wants to get into better shape, the sole most important variable in the equating will be the cost.

A standard fallacy that people fall victim to is that they incorrectly presume that the most affordable ab exercise equipment are automatically the best exercise equipment, and this is a slip typically practiced by those reviewers who are seeking to shop on a moderately small budget. Treasure that cost is not incessantly indicative or reflecting of quality and a two thousand dollar abdominal workout machine may be exactly as working as an abdominal workout eqiupment that is priced at seventy five dollars. Price tag should be considered only at the very end of the dealing as opposed to the beginning, in order to ensure the most neutral conclusion of the facts.

No matter what amount of money you drop on an ab exercise machine, make positive that it is supported by a warranty and a money-back warranty. A manufacturer who does not propose a warranty does not deserve your trust.

Another affair to deliberate about ab exercise machine is that it requires to keep you engaged and driven. We get beat with repetition. A great part of dropping off weightiness is being charged about employing your abdominal exercise equipment. It will be tricky to view effects if you get exhausted with the exercises and quit. The nicest abdominal exercise machine will offer a big mixture of fun exercises opposed to a limited range of tiring ones. It ought to also use a full range of muscles in your body.

Today is the time to get ab exercise equipment. Do not bother with ab exercising that do not work. Change is positive, try something different. Travel to this site that reviews the Best Abdominal Exercise Equipment and obtain an ab machine for yourself right now!

In our previous 2 posts Dr. Dan Vitale shared the importance of having a good posture and a few tips on how to improve your posture.

In this post Dr. Dan will share even tips on how to improve your posture.

• To provide yourself with the best support possible make sure that you sit with your back and buttocks as far back as possible in your chair keeping your back against the backrest.
• When standing for any length of time keep one foot elevated on a box or step.
• Maintain abdominal hollow and pelvic tilt to support the low back – your Chiropractor can show you what this looks like.
• Wear the best supportive footwear possible. Ask for a gait analysis to see if orthotics would be a benefit to you.
• Make sure that the pillow you sleep on is made for your head and not for your bed. Any of our staff can measure you for the correct pillow and explain why it is important to keep your neck well supported while you sleep.
• Do NOT sleep on your stomach.
• When lying on your side a pillow between the knees takes the strain off your low back and hips by minimizing pelvic rotation.

As we all know, obesity can cause significant health risks. But even being just slightly overweight can add to your discomfort. A controlled diet and exercise are the best ways to help stay healthy and keep in shape. However, as you get closer to your ideal weight, you may desire more defined Body contouring and a little help with those last few inches.

As the name suggests, body contouring involves re-shaping undesirable areas of your body. The two most common body contouring techniques are liposuction and abdominoplasty.

What is liposuction?

Liposuction is the most common plastic surgery procedure performed in the United States. Liposuction removes localized areas of fat through very small incisions and is followed by rapid recovery. Liposuction has replaced incisional body contouring surgery in most instances. However, if you have loose or excess skin, liposuction may not be the ideal procedure. Traditional body contouring operations — such as abdominoplasty or thigh lift — might be a better surgical option.
Newer techniques of liposuction such as tumescent liposuction result in less bruising, less swelling and a quicker recovery than older traditional methods of liposuction.

Why is liposuction performed?

Liposuction can slim your hips and thighs, flatten your abdomen, shape your calves and ankles or eliminate a double chin. Liposuction is especially useful for women and men who are of relatively normal weight but have isolated pockets of fat that cause certain areas of their body to appear disproportionate. These localized fat deposits may be an inherited trait and not responsive to dieting or exercise. Liposuction may be the only way to eliminate these fat deposits. Liposuction also may be used to treat a condition called gynecomastia, or male breast enlargement, which occurs among both teenage and adult males.

Who can have liposuction?

While it is possible to undergo liposuction at almost any age, you will obtain the best results if your skin still has enough elasticity to achieve a smooth contour following fat removal. Liposuction should not be considered a substitute for overall weight loss, nor is it an effective treatment for cellulite, a condition that gives the skin an uneven, dimpled appearance. Liposuction can be performed on several areas of the body at the same time, and it can also be done along with other plastic surgery procedures.

Abdominoplasty–better known as a “tummy tuck”–is an operation performed to improve abdominal contour. This procedure is performed when the patient has stretch marks, skin excess or weakening of the abdominal muscles. Most women who have had children will have some laxity of the abdominal wall. Abdominoplasty allows the abdominal wall muscles to be tightened, in addition to allowing removal of both skin and fat. The result is a flatter abdominal profile. Liposuction alone cannot treat abdominal wall laxity if it is due to loss of muscle tone.

Women and men who have loose abdominal skin and fat that is concentrated in the abdomen can benefit from abdominoplasty. Sometimes these conditions are inherited. In other instances, substantial weight loss may cause abdominal skin to become loose. Abdominoplasty also can tighten muscles that have been separated and weakened by pregnancy. The procedure may somewhat improve the appearance of stretch marks, especially those located below the navel.

Tip-top shape tummies

Laura Reginelli, beat blogger

Problem areas. We all have them, even if they are minuscule and unnoticeable to others. They wear us down and shape our workouts. One common area that drives the female population mad is the stomach region. We are constantly bombarded with images of stars with flat stomachs and fitness magazines showcasing perfectly sculpted abdominal muscles. Let’s just say Photoshop can do wonders and it’s the model’s job to look good and be in shape. But for those who are still seeking the “perfect” stomach, give these simple exercises a try!

1. Crunches and planks. One of my personal favorites that I worked into my routine this summer. Start by doing 50 crunches and then holding a plank for 20 seconds. From there, repeat this exercise but work the crunches down by 10 each interval. This will work both your abdominals and legs all in one great exercise.

2. Grab a partner! My best friend introduced me to this exercise as a freshman and it still seems to be one of the most challenging that I have ever encountered. Lay down on your back as your partner stands behind your head. Hold on to his or her legs and then lift yours all the way up. Your partner should then push your legs back down, switching the direction as he or she pleases. Try to do 30 reps of these and work your way up as your muscles become stronger. You will feel this both in your abdominal and oblique muscles.

3. Use a medicine ball. Make sure to choose an appropriate size medicine ball for the next move. This final exercise also requires the help of a partner. Both individuals should get in sit-up position but face each other so your feet are almost touching.While doing sit-ups, simultaneously pass the medicine ball back and forth. This exercise will provide you with a two-for-one effect by working both your abdominals and arms.

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Our abdominal muscles tend to place an added stress on our workout regiments. Dedicating a portion of our time to simple, effective exercises will help melt your worries away. So don’t dwell on those magazine covers any longer, take action by hitting the mats!

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Laura Reginelli is a junior public relations and finance dual major. She interned last summer at Bloomberg L.P. and spent her summer after freshman year studying abroad in Florence, Italy. Laura has a dedicated interest in exercise, traveling and communications.

Abdominoplasty, known more commonly as a “tummy tuck surgery,” is a surgical procedure to remove excess skin and fat from the middle and lower abdomen and to tighten the muscles of the abdominal wall.

Abdominoplasty can dramatically reduce the appearance of a protruding abdomen. Often after pregnancy or weight loss, excess skin and stretch marks deform the once flat and tight abdomen. But, despite diet and exercise, loose skin will still remain. Abdominoplasty is particularly helpful to women who, through multiple pregnancies, have stretched their abdominal muscles and skin beyond the point where they can return to normal, original shape.

Loss of skin elasticity in older patients, which frequently occurs with slight obesity, can also be improved. The best candidates for a tummy tuck are men or women who are in relatively good shape, and are maintaining a proper diet, but are bothered by a large fat deposit or loose abdominal skin.

Abdominoplasty is the surgical excision of excess skin to the abdomen. An ellipse of skin is removed between the umbilicus (navel) and the hairline of the mons area. This also means that C-section scars are removed as well. This skin above the umbilicus is then lifted off the abdominal wall muscles up to the level of the rib cage and then pulled down to the level of the mons and closed. Before this is done, however, the loose abdominal wall muscles are tightened – which, also narrows the waistline. It does produce a permanent scar.

In some selected patients, a limited skin excision can be performed, which can then be combined with direct liposuction of the abdomen (this is usually not advised in a traditional abdominoplasty as it can significantly compromise the blood supply and increase risks of wound development). The umbilicus is not cut out but only relocated and the abdominal wall is tightened before completing the procedure. Although the scar length is shorter, the final result is usually not as tight and so most candidates for a tummy tuck elect to undergo the traditional abdominoplasty.

Patients often have multiple procedures at the same time. The most common include breast augmentation, breast lifts and/or liposuction. This saves both time and money since costs are often reduced when multiple procedures are combined. If you’re looking to inform yourself about abdominoplasty, this will give you a basic understanding of the procedure – when it can help, how it’s performed, what to consider, and what results you can expect.

Responders this weeks exercise is a great abdominal, spine, glute and core co-contraction movement.  The stability ball plank.  Position yourself as shown, lock your knees, chin tucked and back flat/neutral.  ONLY hold the position as long as you can keep your glutes squeezed.  Do not let your heels roll in and don not shrug!  Do 3 to 5 times.  If ya are the stud roll to ball away a few inches.

Falta de tempo e dinheiro são desculpas para deixar de lado a ginástica, não é? Nada disso, fazer exercícios em casa é uma solução.

Uma opção para se exercitar sem precisar de muito espaço ou investimento é utilizar bolas, que são feitas especialmente para a prática de exercícios físicos. Além de abandonar o sedentarismo, ainda é possível relaxar.

Vale lembrar que é sempre importante ter a supervisão de um profissional de educação física ou fisioterapia.

Confira alguns exercícios para fazer com a bola:

1- Cowboy
Tem como objetivo o aquecimento. Sente sobre a bola e salte empurrando os pés contra o chão. Salte por 3 minutos. Para variar salte afastando os joelhos e batendo as palmas das mãos acima da cabeça, como um “polichinelo”.

2- Elevador
A idéia desde exercício é o fortalecimento das pernas. Fique em pé, com bola apoiada entre a parede e a parte superior da coluna, lembre-se de manter os pés a frente do quadril. Flexione e estenda o joelho, sempre mantendo o abdominal contraído. Faça 3 séries de 8 repetições cada.

3- Abdominal
Deite no chão com a bola entre os joelhos flexionados e traga a bola em direção ao peito sem tirar a coluna do chão. Faça 3 séries de 15 repetições cada.

4- Alongamento
Os joelhos devem estar apoiados no chão e a bola apoiada no lado direito do corpo. Depois, apóie a lateral do quadril sobre a bola, levando a mão direita em direção ao chão. O braço esquerdo deve permanecer esticado acima da cabeça. Mantenha por 30 segundos e repeta para o outro lado.

5- Relaxamento
Deite no chão com os pés apoiados na bola. Balance as pernas de um lado para o outro. Mantenha por 30 segundos a posição e descansar.

Existem vários sites na internet super fáceis de adquirir a bola e em lojas de produtos para fisioterapia também. 

Vamos começar a se exercitar?

Ask anyone what the hardest place on their body to remove fat from is and you’ll most likely get the same answer – their midsection. Despite the fact that there is no short cut to reducing abdominal fat, people everywhere are willing to do just about anything to achieve the elusive “six-pack” by  any means possible. They’re willing to try any diet and swallow any pill to do it, at great expense.

Part of the problem is there are just too many myths running around out there and nobody knows what to believe. Too much mis-information and too many characters trying to separate you from your money.

Let’s address a few of these myths.

Myth #1 – Doing sit-ups or crunches alone burns abdominal fat.

Unfortunately, if you have external fat laying on top of your stomach muscles, or any part of your body for that matter, working the muscles will not make the fat go away. In fact, there is only one thing that will – regular exercise and a healthy, low-fat diet.

Myth #2 – Abdominal Muscles are somehow different from your other muscles when it comes to training them.

You can’t do a heavy upper-body weightlifting regimen 7 days a week, and you can’t work your stomach muscles every single day either. You need to work them hard, 3 to 4 days a week, and take breaks to help them recover, just like you would any muscle.

There are also many different parts to the abdominal muscle network and you should pick out exercises that focus on them individually. Rectus abdominis refers to the “six-pack” everyone focuses on achieving, but there’s also both internal and external obliques, and the transverse abdominis, and different exercises target each muscle group.

Here is a list of some core strengthening abdominal exercises you may want to use to create a thorough “tummy workout”:

• Elbow to Opposite Knee Sit-Up While lying on your back, with your legs slightly bent, perform a sit up and each time you come up, touch your elbow to the opposite knee. Your hands should be on the sides of your head.
• Lying Crunches While lying on your back, with your legs slightly bent, elevated and crossed, bring the upper half of your body to your knees. Short and quick movement. Your hands should be on the sides of your head.
• Windmills With your legs shoulder-width apart, start from a standing position and reach down with your hand to the opposite foot. Extend the other arm vertically into the air. Repeat this “windmill” movement for the other side.
• Leg Raises Lying down, with your legs out straight and your hands at your side, raise your legs to 6 inches from the ground, count to 10, and back down to just off the ground. You cheaters can touch.
• Leg Raises While hanging from a bar, fully extended, lift both legs, with your knees bent, and bring your knees to your chest. Slowly return to a fully extended position. To hit your obliques, rotate about 60 degrees to each side as you come up, creating a “twisting” action.

You shouldn’t need to do a million reps on these exercises. If you perform them properly, you’ll feel them being put to the test quickly. When it comes to abdominals, quality of your movement means way more than quantity that you do.

Myth #3 – You need some special piece of equipment to develop killer abs.

This is completely untrue. You need discipline, proper form, and consistency.

Combine what you’ve learned here with a healthy diet that’s low in fat, and you’ll be amazed at your results. And how quickly that extra fat around your waist begins to disappear.

For safe and effective weight loss and weight management, Wellness Billionaire recommends these Exceptional All-Natural Weight Loss and Management Products.

Everybody wants a flat, toned stomach (or maybe even six-pack abs!), but what is so important about core exercises?  At FusionSouth, we stress core exercises in almost every training session we put clients through. We all know that core exercises are important from a superficial standpoint as well as from a physiological standpoint, but what makes that so? In this post, we will discuss why core strength is so important to the daily life (and looks) of every person interested in living a healthier lifestyle.

The Physiological Benefits of Core Strength
Abdominal exercises are crucial aspects of any health and fitness regimen for those who are suffering from back problems. If you are a back pain sufferer, then you must start doing proper abdominal exercises to take pain and pressure away from the problem areas. Abdominal exercises strengthen the muscles around the back and help ameliorate pain and discomfort around those problem areas; by doing proper abdominal exercise, people with back problems can avoid future back issues, as well as improve their pre-existing condition through better posture, stamina, and back strength.

The Superficial Benefits of Core Strength
Everyone wants to look trim, fit, and healthy, and most people want their clothes to fit and look better. The best way to look and feel trim, fit, and healthy is through proper body posture and tone. Regular abdominal exercises are essential to maintaining proper body tone and posture, and are crucial to help prevent excess fat, bulkiness and bloating around the stomach and waistline. By maintaining your waistline, stomach, and hips, core strengthening exercises help in posture, which in turn helps your clothes to fit and look better, and makes your time in a swimsuit at the beach that much more enjoyable.

So remember – core strength is important for all athletes to possess. Treat your body and your lower back well in the future by building a strong, flexible and fit core starting today! Be well!

Cyclic Vomiting Syndrome (CVS) is an uncommon, unexplained disorder that is characterized by recurrent, prolonged episodes of severe nausea, vomiting and prostration with no apparent cause. Vomiting occurs at frequent intervals (5-10 times per hours at the peak) for hours to 10 days (1-4 days most commonly). The episodes tend to be similar to each other in symptoms and duration, and are self-limited. The patient is generally well between episodes. There are a number of theories currently being researched, including those potentially linking the pathology of CVS to migraines, mitochondrial dysfunction, CRF response, and/or anxiety. More research is needed. Cyclic Vomiting Syndrome Association (CVSA)
2819 West Highland Blvd
Milwaukee, Wisconsin 53208
Telephone: 414-342-7880
Fax: 414-342-8980
cvsa@cvsaonline.org

Thanks for throwing a big ass monkey wrench in my plans to guerilla plaster all MTR stations in Hong Kong with long overdue Walk Left/Stand Right stickers.

My husband recently bought a high-tech weighing machine for us and it’s time for my first weigh in.

The machine is slick and it can send tiny electrial pulses into your body to determine all kinds of quirky things about you, like Body Mass Index (BMI), Body water, Muscle mass, Visceral fat (the fat around your abdominals), body fat percentage and Basal Metabolic Rate (BMR).

I realise some of the above indicators have disputed credibility so I intend not to get too hung up on them.

My stats today:

Weight: 101.4 kg/223.5 lbs
(I’ll include my other stats when I get home cos’ I’m on my work computer)

I’m also measuring my abdominal area sizes (hips, waist and narrowest part) because sometimes you don’t lose much weight but you can feel your clothes fitting you better. I need all the encouragement I can get.

The other problem is that I’m having trouble maintaining a consistent measurement of my waist. Where is my waist anyway? So I’m sticking to measuring my widest part (this includes hips and belly) and the narrowest part of my torso (sort of a high waist).

My stats today:

Hips: 48.5 in
High Waist: 38.5 in

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I’ve been a bit lax in updating my blog with my stats, so here is what I did last week…
– FlashAddict

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Sept 15 – P90X Chest, Shoulders, Triceps + AB Ripper X

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 26 (get back to 34)

plange push-ups – 9 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 15 lbs x 8

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 25 lbs x 9

lying tricep extensions – 25 lbs x 8 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 15 lbs x 8 (hard)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 15 lbs x 10- ( do heavier next time)

clap or plyo push-ups – 7 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 10 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

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AB RIPPER X

Total Workout Time:
1 hour 23 minutes

Total Calories Burned:
960

Average Heart Rate:
126

Max Heart Rate:
159

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Sept 17 – P90X Plyo X
1 hour
929 calories
149 avg
166 max

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Sept 18 – Burnaby Mountain Hike with 20 lbs weight vest

Total Time:
1 hour 4 minutes
Reached the peak of Burnaby Mountain in 34:50 but damn was my heart pumping on the last stretch of Cardiac Hill!

Total Calories burned:
968

Average Heart Rate:
149 avg

Max Heart Rate:
183 max!!!

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Sept 19 – Chest, Shoulders, Triceps + AB Ripper X

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 26 (get back to 34)

plange push-ups – 9 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 15 lbs x 8

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 25 lbs x 9

lying tricep extensions – 25 lbs x 8 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 15 lbs x 8 (hard)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 15 lbs x 10- ( do heavier next time)

clap or plyo push-ups – 7 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 10 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

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AB RIPPER X

Total Workout Time:
1 hour 23 minutes

Total Calories Burned:
960

Average Heart Rate:
126

Max Heart Rate:
159

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Sept 21 P90X Back and Biceps + AB Ripper X

wide front pull-ups – 14 green + blue band wide pulls

lawnmowers – 40 lbs x 10 (do more next time)

twenty-ones – 25 lbs x 16 (heavy at end)

one arm cross body curls – 30 lbs x 8

switch grip pull-ups – 12 green + blue band switch pulls

elbow out lawnmowers – 40 lbs x 8

standing bicep curls – 25 lbs x 8

one arm concentration curls – 20 lbs x 10 (owwwww)

corn cob pull-ups – 8 green + blue band corn cob pulls (hard)

reverse grip bent over rows – 25 lbs x 10

open arm curls – 25 lbs x 8

static arm curls – 25 lbs x 8 (biceps sore owwwwwwww)

water break

towel pull-ups – 12 green + blue band pulls

congdon locomotive – 25 lbs x 30

crouching cohen curls – 25 lbs x 9

corkscrew curls -  25 lbs x 8

chin ups – 12 green + blue band pulls

seated bent over back flys – 20 lbs x 10

curl up / hammer down – 25 lbs x 8 (arms tired)

hammer curls – 30 lbs x 6 (arms dead)

max rep pull-ups – 4 green + blue band corn cob pulls (ow)

superman – 10 secs on 2 secs off for 1 min

in and out hammer curls – 25 lbs x 6 (tired)

strip set curls – 20 lbs x 10

cool down

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AB RIPPER X

Total Workout Time:
1 hour 22 minutes

Total Calories Burned:
1029

Average Heart Rate:
132

Max Heart Rate:
164

Sabe aqueles malditos pneuzinhos que insistem em aparecer quando a gente menos quer que eles apareçam? O Blog Leve vai te dar dicas importantes de como ajudar a minimizar esse terrível problema. Nossa grande dica é incluir condimentos nas refeições, porque além de darem sabor especial aos pratos, especiarias e ervas são capazes de exterminar calorias.

Gengibre, pimenta e mostarda são exemplos de alimentos termogênicos: ou seja, aqueles que durante a digestão, aumentam a temperatura do corpo, aceleram o metabolismo e queimam gorduras. Segundo um estudo realizado na Universidade de Oxford, na Inglaterra, que mostrou que comer diariamente 1 colher de chá de pimenta vermelha aumenta o metabolismo em 20%. O mesmo acontece quando você ingere uma porção igual de gengibre três vezes ao dia. Mas os benefícios não param por aí: temperos como açafrão, alecrim, manjericão e orégano podem substituir o sal, que provoca retenção de líquidos e pressão alta.

Mas os termogênicos devem ser consumidos com moderação – o exagero pode provocar doenças gastrintestinais. Inclua no cardápio diário um ou dois desses aliados. Quem tem hipertensão, problemas cardíacos ou de tireóide deve consultar um médico, pois alguns desses alimentos alteram o metabolismo. O mesmo vale para gestantes e lactantes.

Pimenta vermelha
Porção: 1/2 pimenta  ou 1 colher (chá) duas vezes ao dia
Como usar: No tempero de saladas, em verduras e legumes refogados, carnes e peixes
Tipos: Malagueta, dedo-de-moça ou caiena

Curry
Porção: 1 colher (chá) duas vezes ao dia
Como usar: No tempero de saladas, em verduras e legumes refogados, carnes e peixes
O que é: Mix de pimentas, canela, erva-doce e coentro, entre outros condimentos

Guaraná em pó
Porção: 1 colher (chá) duas vezes ao dia
Como usar: Em sucos, chás ou água

Gengibre
Porção: 1 pedaço de 2 centímetros três vezes ao dia
Como usar: Cru, refogado ou em forma de chá. Esprema no molho da salada e nas sopas, bata no liquidificador com alguma fruta (laranja, maçã, abacaxi) e tempere aves e peixes

Mostarda
Porção: 2 colheres (chá) duas vezes ao dia
Como usar: No hambúrguer light, no sanduíche natural, no molho para saladas

Vinagre de maçã
Porção: 1 1/2 colher (chá) duas vezes ao dia
Como usar:  No tempero de saladas

Chá-verde
Porção: 1 xícara do chá duas vezes ao dia
Como usar: Tomar de cinco a dez minutos antes do almoço e do jantar

Canela em pó
Porção: 2 colheres (sobremesa) ao dia
Como usar: No chá, café, iogurte e suco ou polvilhada em sopas ou pratos com queijo gratinado e em frutas como maçã e banana

Check out ABSolution by Shawn Phillips.  This book will take you through the most beneficial exercises and routines to define your abs and make them peak.  Everybody has abs, we cannot change the positioning of our abs but we can bring them out to look as immaculate as possible.  ABSolution is guaranteed to help you with this, it has worked for me and many pros.

Your abdominal muscles are at the core center of your body and they affect much more than most people think. Over 70% of Americans polled say they are suffering from frequent back pain. Another interesting fact is that over 60% of Americans are considered obese, with a majority of fat being stored on top of the abdominal muscles. This is also referred to in the medical field as visceral fat. An excess storage of fat around the mid-section can lead to poor posture which affects the lower back. In addition, excess fat around the mid-section also leads to heart disease, stroke, diabetes, and hyper-tension.

So what’s the cure to the unsightly beer belly and the prevention of the above-mentioned conditions?

Here’s a few ways you can learn how to strengthen abdominal muscles:

Posture: By standing up straight you will begin to notice a very rapid increase in strength of your abdominal muscles. When you develop poor posture, you force other parts of your body such as your back to do the work that your abdominal muscles should naturally be doing. By correcting your posture, you will notice an increase in abdominal strength because your body will begin to get prepared to utilize your core the way it is supposed to.

Suck In: Now before you start thinking I’m trying to get you to go anorexic hear me out. I don’t recommend walking around with your stomach sucked in all day. That will eventually lead to breathing issues as it puts unneccesary strain on your diaphram. What I’m talking about is this…

Stand against a wall and place your right hand on your stomach and take deep breaths in and out. When breathing in, be sure to suck your stomach in as deeply as you can. Try to imagine sucking your stomach in until it reaches your spine. Just suck in as much as you can. That’s the objective. When you reach the peak of your abdominal muscles being sucked in as much as possible, tighten your abdominal muscles and hold it tight.

Developing proper posture and sucking in will greatly strengthen your abdominal muscles and even flatten your stomach and promote easier and more regular breathing patterns which could dramatically decrease stress, anxiety, and panic attacks.

If you really want to get your abs rock-solid, there’s also a great program called Ab Truths that provides a fully targeted abdominal workout plan with in depth ab training routines.

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