The Body Sculpting Bible for Women (103 page)

FAQ:

I feel like I tend to rest at the top of the exercise when the bar is just under my chin
.

ANSWER:

If this is happening to you, try using an E-Z bar cable attachment, and stand in front of that cable machine. Because of the line of pull, it keeps tension on the muscles, even at the top of the movement.

High Cable Curl

This movement targets the biceps brachii with a secondary emphasis on the brachialis.

You may slant your torso a bit backward to maintain good balance when you grab the bar before starting the exercise, but remember that your upper arms must remain stationary: moving them will take off stimulation from the biceps.

PROPER ALIGNMENT

Stand between two high cable machines. Your abdomen should be pulled in, your shoulders back, and your head in line with your spine.

Grasp the handles with a palms-up grip, positioning your upper arms as close to parallel to the floor as possible.

TECHNIQUE AND FORM

Exhale and curl the handles toward you until they are close to your forehead while flexing your biceps. The upper arms should remain still- only the forearms should move. Hold for one second in the contracted position.

Slowly bring your arms back to the starting position as you inhale.

Repeat for the recommended number of repetitions.

Chapter 12

Abdominals

In this section we will talk about how to exercise the most visually stunning and most sought-after muscles: the abdominals. Let us recall that these exercises only firm and build these muscles. We are constantly being asked to recommend the “best” exercises responsible for creating flat and toned tummies. As we tell everyone, you can create the most beautifully toned tummy muscles in the world, but unless you remove the overlying fat covering them, you will be the only one who knows what is underneath! In order to increase the visibility of the abdominal muscles, both the diet and the aerobic training have to be in order, as these are the components that burn body fat.

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Crunch

Crunches are a great exercise for the abdominal muscles. They are easier to do than the traditional sit-up but do not mistake their being easy for easy looking results. By far, crunches are one of the best abdominal exercises for creating great looking abs.

VARIATION:
A variation of this exercise is a crunch on the ball. For this, you use a fitness ball which allows for greater range of motion and increased recruitment of core stabilizers. Simply sit on a fitness ball, then slide down until your lower back is on the ball. Elevate your shoulders and upper back, keep your feet flat on the floor, focus your eyes on the ceiling, and crunch slightly to your feet. You’ll be keeping your head in line with your spine.

PROPER ALIGNMENT

Lay down with your back flat on a carpet or mat.