Download 7 Weeks to Getting Ripped: The Ultimate Weight-Free, by Brett Stewart PDF

Physical Fitness

By Brett Stewart

ISBN-10: 1612430260

ISBN-13: 9781612430263

SCULPT YOUR fingers, SHOULDERS, again, ABS, LEGS AND BUTT in precisely 7 WEEKS!

Follow the daily plan during this publication and you may eventually in attaining the physique you’ve consistently sought after. The 7 Weeks to Getting Ripped program takes lower than 2 hours every week and doesn’t require any cumbersome health club apparatus, however the routines have the ability to reshape all of your physique.

Packed with transparent charts and necessary pictures, this e-book offers every thing you must get within the most sensible form of your lifestyles in precisely 7 weeks:

• potent body weight exercises
• enjoyable & not easy health games
• step by step instructions
• necessary nutrients tips
• Easy-to-follow programs

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Extra resources for 7 Weeks to Getting Ripped: The Ultimate Weight-Free, Gym-Free Training Program

Example text

Since 'the flag' is a position from gymnastics, I renamed Bruce Lee's exercise to avoid confusion. Let it be called the ‘Dragon Flag' in honor of the late Mr. Lee who was nicknamed 'the Little Dragon'. Do not even dream of trying this very advanced exercise until you can do a wheel jackknife the hard way! Even then it is a good idea to have a spotter in the beginning. Lie down on an exercise bench holding on to its uprights behind your head. The dragon flag is so severe, it is best to start by cheating your way up and do negatives, or just the lowering half of the drill.

The best tool for stretch crunches is the Swiss ball, an inflatable ball two feet or so in diameter and a $30 price tag. Unlike a rigid pad, the Swiss ball follows the curves of your back and opens up the spaces between vertebrae. 46 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Sit on the ball a bit lower than its top, so your lower back would hit the high point when you lie back. (Fig. 42) Plant your feet slightly wider than your shoulders. You may hook them underneath your couch or have your training partner hold them down, especially if you use additional resistance.

Inhale, round your back maximally, tuck your butt and chin in. Your hips should be vertical. (Fig. 47) At no point during the exercise should your butt be sticking out backward, or your back arch! (Fig. 48) Keep your lats, or the armpit muscles, tight to protect your shoulders. Fig. 47 Fig. 48 Wrong! Don’t let that butt stick out! 51 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Roll as far as your ability allows you (Fig. 49), and come back up by trying to round your back and simultaneously pulling with your arms.

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