5 moves for strong abs Exercises Training Methods by admin - 2 July 20212 July 20210 Take your ab workouts to the next level with this 5-move midriff workout by WH&F trainer Nichelle Laus.One of the keys to a great physique is good posture and a toned midsection. Strong abdominal muscles will give you the necessary stamina you need to maintain proper form in your workouts and help you maintain the posture you desire in your daily activities.This abdominal circuit, when coupled with nutritious food choices, will trim your waistline and define your midsection.For a full-time four or six pack, perform the following five exercises twice a week for four weeks.Gradually increase the number of repetitions you can complete only when you are able to do so with perfect form.Photography: Dave LausWords/workout: Nichelle Laus, WH&F trainer // nichellelaus.comModel: Tawny ClarkHair and Makeup: Two Chicks Some Lipstick1. Stability ball plankPlace your forearms in the middle of the stability ball with your feet on the floor, slightly wider than shoulder-width apart. Maintain a straight spine while you brace (tighten) your abdominals and glute muscles. Do not let your shoulder blades shrug or your midsection sag.Hold the plank position for 30 to 90 seconds
Full-body succession workout Bodybuilding Training Methods by admin - 3 April 20213 April 20210 Designed to faciliate optimal body composition to burn maximum calories, this workout will help you build strength and tone.The circuit training component targets muscular endurance and improves cardiovascular fitness by working the heart and lungs at a higher rate. It involves performing one set of each exercise with little or no rest in between until all the exercises have been completed.“Traditional-style (succession) strength programs are when all sets of the first exercise are performed before progressing to the next exercise,” says trainer Nichelle Laus.“By adding a succession routine to your current full-body circuit, it will help in maximising your strength and adding lean muscle mass.”When choosing your dumbbell weight, err on the heavy side. “Succession programs generally use higher weights than circuit training,” Laus says. “This is key to building metabolically active lean tissue.”What you’ll need:» Workout bench» 1 set of medium to heavy dumbbellsWhat you’ll do:For Day 1Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest
4-week full body circuit by Nichelle Laus Bodybuilding Exercises Training Methods Weight loss by admin - 22 October 201722 October 20170 Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.The workout:The following circuit can be performed three days per week, on Monday, Wednesday and Friday.On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.Week 1: Perform 2–3 sets of the circuit with 1 minute in between exercises.Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.Week 3: Perform 3–4 sets of the circuit with 30 seconds in between exercises.Week 4: Perform 3–4 sets of the circuit with as little time as possible between exercises.1. Dumbbel single arm split squat to pressPerform 8 reps per legAssume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat