John Cena



Billed height  : 6 ft 1 in (1.85 m)


Billed weight : 240 lb (110 kg)


Born : April 23, 1977 (1977-04-23) (age 33) West Newbury, Massachusetts


Resides : Tampa, Florida


Billed from : Classified (UPW)

West Newbury, Massachusetts (WWE)


Trained by;
Ultimate Pro Wrestling, Ohio Valley Wrestling


Debut : 2001


John Felix Anthony Cena, is an American actor, rapper, and professional wrestler employed by World Wrestling Entertainment (WWE) on its Raw brand.

In WWE, Cena has won fifteen championships in total, including nine World Titles (having won the WWE Championship seven times and the World Heavyweight Championship twice). In addition, Cena has also won the WWE United States Championship three times, the World Tag Team Championship twice (once with Shawn Michaels, once with Batista), and the WWE Tag Team Championship once (with David Otunga). Cena also won the 2008 Royal Rumble match, and the 2009 Superstar of the Year Slammy Award.

Cena started his professional wrestling career in 2000, wrestling for Ultimate Pro Wrestling, where he held the UPW Heavyweight Championship. In 2001, Cena signed a contract with the World Wrestling Federation (WWF) and was sent to Ohio Valley Wrestling (OVW) where he held the OVW Heavyweight Championship and the OVW Southern Tag Team Championship (with Rico Constantino).

Outside of wrestling, Cena has released the rap album You Can't See Me, which debuted at #15 on the US Billboard 200 chart, and starred in the feature films The Marine (2006), 12 Rounds (2009), and Legendary (2010). Cena has also made appearances on television shows including Manhunt, Deal or No Deal, MADtv, Saturday Night Live, Punk'd, and Psych. Cena was also a contestant on Fast Cars and Superstars: The Gillette Young Guns Celebrity Race, where he made it to the final round before being eliminated, placing third in the overall competition.

Early life

Cena was born April 23, 1977, in West Newbury, Massachusetts, the son of Carol and John Cena, Sr.He is the second eldest of five brothers – Dan, Matt, Steve, and Sean. After graduating from Cushing Academy, Cena attended Springfield College in Springfield, Massachusetts. In college he was a Division III All-American center on the college football team, wearing the number 54, which is still used on some of his WWE merchandise. He graduated from Springfield in 1998 with a degree in exercise physiology, after which he pursued a career bodybuilding,and also worked as a chauffeur for a limousine company.
 
Professional wrestling career 

Training

Cena started training to become a professional wrestler in 2000 at the California-based "Ultimate University" operated by Ultimate Pro Wrestling. Once he was placed into an in-ring role, Cena began using a semi-robotic character known as The Prototype.Some of this period of his career was documented in the Discovery Channel program Inside Pro Wrestling School. While in UPW, Cena held the UPW Heavyweight Championship for just shy of a month in April 2000.In 2001, he signed a developmental contract with the World Wrestling Federation (WWF) and was assigned to its developmental territory Ohio Valley Wrestling (OVW). During his time there, Cena wrestled as both The Prototype and Mr. P, and held the OVW Heavyweight Championship for three months and the OVW Southern Tag Team Championship (with Rico Constantino) for two months.
World Wrestling Entertainment (2002–present)
Debut (2002–2003)




Cena performing an FU (now "Attitude Adjustment") to Kurt Angle.

Cena made his television debut answering an open challenge by Kurt Angle on June 27, 2002. Inspired by a speech given by WWE Chairman Vince McMahon to the rising stars of the company, exhorting them to show "ruthless aggression" to earn a place among the legends, Cena took advantage of the opportunity and almost beat Angle kicking out of his finishing move, the Angle Slam and enduring the ankle lock submission hold. Cena ultimately lost to a hard amateur wrestling-style pin.Following the near-win, Cena became a fan favorite and started feuding with Chris Jericho. In October, Cena and Billy Kidman took part in a tag team tournament to crown the first WWE Tag Team Champions of the SmackDown! brand, losing in the first round.The next week, Cena turned on and attacked Kidman, blaming him for their loss, becoming a villain.

Shortly after the Kidman attack, on a Halloween themed episode of SmackDown, Cena dressed as Vanilla Ice performing a freestyle rap. The next week, Cena received a new character: a rapper who cut promos while rhyming. As the gimmick grew, Cena began adopting a variant of the 1980s WWF logo — dropping the "F" — as his "signature symbol", along with the slogan "Word Life". Moreover, he was joined by an enforcer, Bull Buchanan, who was rechristened B-2 (also written B² and pronounced "B-Squared").Buchanan was later replaced by Red Dogg, until he was sent to the Raw brand in February.

For the first half of 2003, Cena sought the WWE Championship and chased the reigning champion, Brock Lesnar, performing weekly "freestyles" challenging him to matches. During the feud, Cena unveiled a new finishing maneuver: the FU, a Fireman's carry powerslam, named to mock Lesnar's F-5.Cena won a number one contenders tournament against Lesnar at Backlash. However, Cena was defeated by Lesnar. At the end of the year, Cena became a fan favorite again when he joined Kurt Angle as a member of his team at Survivor Series.
United States Champion and WWE Champion (2004–2005)

Why Your Muscle Pumps Don't Build Muscle


Why Your Muscle Pumps Don't Build Muscle;


Which is better, the pump or the feeling of totally exhausting your muscles to the point of failure when it is nearly impossible to pick up a pencil? Good question because I can promise that one is asked a lot. People love the feeling of being pumped and the blood flowing thru their muscles. In fact, Arnold has quite a few 'interesting' quotes on this subject.

But really, what is better? The muscle pump or the taxed feeling?

Let's get down to brass tacks...

A pump does not build muscle. But overloading and giving your body a reason to grow does.

By the way...

There is some evidence to suggest that pumping the muscle full of blood will help get more nutrients to the area and therefore, help to build muscle. That is a weak argument that a pump builds muscle but nonetheless, I have run across that bit of debate.

While you might leave the gym feeling weak but not pumped, that certainly doesn't mean you are not making some serious progress. And in fact, some programs I've tried, I leave the gym feeling completely weak but I'm not pumped at all and I even have the feeling I could do more work but that's not part of the program.

My strong hunch is...

That you love the pumps! I mean honestly who doesn't? I know I do and that's why I found a little way to get the best of both worlds. Sort of like having my cake and eating it to.

It's called super setting. It's not a new concept at all. In fact it's an old bodybuilding method but is foundational and can give you a great pump but at the same time, leaves you feeling weak and not wanting more.

Really think about...

A pump is just the blood flowing to the area. You can get a good pump without working all that hard. Giving your body no reason to grow. But you can get a great pump.

Overloading your muscles doesn't have to give you a pump either. If you engage in training that has you lift heavy weights but only in the 4-6 rep range, you may not feel a pump at all. But you will be weaker and you will get stronger. Yet you'll lose the feeling of pumps entirely because lifting heavy and resting simply doesn't give your body a chance to get all that blood to the area like a typical pump will do.

Needless to say...

Many just get frustrated and go between trying to get the best pumps and actually working hard.

What they don't know is that super setting is the ultimate way to work your muscle to a state of exhausting (increasing the intensity) and yet get that massive pump you've been looking to get.

Sample Pump Routine:

Incline Smith Bench Press (12 reps; slow, controlled reps, 70-75% of max)

IMMEDIATELY followed by

Incline Dumbbell Flyes (12 reps; 70-75% of max)

Keep in mind, this is just a sample but you are using weights that are challenging, in a higher rep range and following it up with another exercise that works the same area.

All this means is that you are going to bump up the intensity (forcing your body to grow) AND push blood to the area to get a great pump.

You can even experiment with rest intervals so that it's even more intense and the area you are focusing on is totally pumped.

Please understand that a pump itself does not build muscle. Overloading it, challenging it and giving it a reason to grow does.

You can use various techniques to bump up the intensity of any exercise, making it challenging without stacking on super heavy weights and having long rest periods. You'll not only get stronger and build muscle but you will get that pump feeling back.

Don't think that one or the other is better or worse, it's just different. But you can use techniques as I've shown above to build muscle and get them pumped up as well.

Certainly there are other ways in which to raise the intensity of an exercise and make it more difficult and still get the pumped feeling. Supersets were but one example. Drop sets are another variation that not only can overload the muscle and force it to grow thru intensity and progressive overload but you'll get a fantastic pump from that method as well. There's several other techniques you can use that I will detail in another article.




Make sure you go to http://www.musclepumpworld.blogspot.com and learn more about super setting and the various training programs you can use to get a super pump and overload your muscles and force them to grow. You can have your cake and eat it too in the Beginner's Guide to Fitness and Bodybuilding.

Creatine Dose (/day)

Creatine Dose (/day)

How to take your creatine dose.

Divide the loading dose into 4 equal parts; take one part every 4-5 hours. In other words, if your loading dose is 20 grams per day, you would take 5 grams of creatine four times a day during the loading phase. For the best results completely dissolve this amount of creatine powder into at least 16 ounces of fruit juice. Take one part with your morning meal, another at lunch, one immediately after your workout, and one before you go to bed. Again, do not take creatine immediately before you work out. The reason for this will be given in a subsequent newsletter. The loading phase should not exceed 5 days.

NOTE: As far as creatine is concerned, more isn't necessarily better. During the five days of loading, an equivalent of one day's creatine dose (~20 grams) is absorbed by our muscles. This is equal to about 1/5, or 20%, of our pre-existing muscle creatine reserves. After five days, creatine absorption by skeletal muscle declines precipitously. This can be either because the muscle is full or because creatine entry at the muscle surface is being blocked. No matter the reason, it doesn't make sense (economically or physiologically) to continue creatine loading for more than 5 days.

Maintenance

Normally, our creatine stores degrade at a rate of about 2 grams per day. This amount would need to be replaced each day in order to "maintain" the stores full. The purpose of the maintenance dose is to replace this loss amount of creatine. During the maintenance phase, reduce the creatine dose to 0.03 grams of creatine per kilogram of body weight. This is equivalent to 2.1 grams of creatine per day for a 70 kilogram (154 pound) person; 70 x 0.03=2.1. It is recommended that the maintenance phase not exceed 4-5 weeks. Take the maintenance dose immediately following your workout.

Wash-out

Following the maintenance phase a wash-out period should be incorporated to allow the body to recover from abnormally high creatine concentrations. The commonly recommended duration of the wash-out period is one month. Usually our muscle creatine reserves return to their original levels after one month of stopping supplementation. After washout, the next round of supplementation may commence again.

Concluding Remarks

Remember that these values are for pure creatine monohydrate. If your creatine product contains other additives, such as sugars, this will increase the recommended dose. This should be explained with the manufactures instructions. Nevertheless, the actual amount of creatine you take should not exceed what was outlined above.

ABOUT JAY CUTLER

ABOUT JAY CUTLER


Jay Cutler (born Jason Isaac Cutler August 3, 1973 in Sterling, Massachusetts) is an IFBB professional bodybuilder and the current Mr. Olympia, a title he has won four times.From Wikipedia, the free encyclopedia
Jay Cutler

Jay Cutler at LA Fit Expo in 26 May 2007.
Personal Info
BirthAugust 3, 1973 (1973-08-03) (age 37)
Sterling, MA
Height5 ft 9 in / 175 cm
WeightContest: 274 lb/124kg
Off season: 310 lb/140kg
Professional Career
Best winIFBB Mr. Olympia 2006-07, 2009-10
PredecessorDexter Jackson
Jay Cutler (born Jason Isaac Cutler August 3, 1973 in Sterling, Massachusetts) is an IFBB professional bodybuilder and the current Mr. Olympia, a title he has won four times.

Vital statistics

  • Height: 5'9" (175 cm)
  • Thighs: 31 inches (79 cm)
  • Calves: 20 inches (51 cm)
  • Arms: 22.5 inches (57 cm)
  • Neck: 19.5 inches (50 cm)
  • Chest: 57 inches (140 cm)
  • waist:34 inches (86 cm)

MUSCLE JUICE SUPPLEMENT USES

MUSCLE JUICE SUPPLEMENT USES:
Quite simply the most calorie-packed and best tasting weight gainer on the market today. With Muscle Juice(TM) 2544 you will grow Muscle with 55 grams of Ultimate Nutrition's special protein blend (Whey Protein Isolate, Whey Protein Concentrate, Calcium Caseinate, Egg White Albumen). This provides a 6 hour protein release so you muscles are constantly fed and nourished. GROW Muscle with 162 grams of Ultimate Nutrition's premium quality carbohydrate complex to fuel your body to obtain maximum possible growth. Grow Muscle with 17g of high performance fat containing MCT oil (Medium Chain Triglycerides) which support performance by increasing energy and cannot be stored as fat. MCT allows for a slow and steady release of energy and will not increase serum 
 
 
 
 

Best bulking steroids

Best bulking steroids

The best bulking steroids are in great demand amongst bodybuilders for obvious reasons. You can get the best bulking steroids online and many online sites provide list of the best bulking steroids, but be a safe consumer. Make sure that you do research before getting your best bulking steroids. When your fellow gym rat tells you to use his brand of bulking steroids, always think twice. Acquiescing to peer pressure would not give you good results, especially when it concerns steroids.

The best bulking steroids are the ones which can provide muscle mass and strength at the shortest possible time by promoting protein synthesis, glycogenolysis, and cellular respiration. Any bodybuilder who’s been using steroids for quite a while to get ripped would tell you offhand that the best bulking steroids are testosterone esters, D-bol, Deca Durabolin, and Anadrol. These steroids are the most efficient agents in bulking you up!

But remember, with the best bulking steroids you can experience water bloating and unattractive fat pattern distribution. You can address these concerns by stacking other drugs into your steroid cycle of the best bulking steroids. Aromatase inhibitors and anti-estrogens during your cycle will help you bulk up without worrying about water and fat retention. Bear in mind though that the best bulking steroids need to be accompanied by training and proper diet.

Russian Muscleman At Beach-2

 Russian Muscleman At Beach-2







Russian Muscleman At Beach




Beginner steroid cycles:
 
Beginner steroid cycles are designed to help newbies experience the potential of steroids in their bodybuilding goals and avoid the negative effects of these drugs. In beginner steroid cycles steroid users are advised to intake the recommended dosage of steroids to bypass health risks. There are times beginners are advised to take even lesser than the practiced safe dosage of steroids, especially in the case of women users. Beginner steroid cycles are generally made up of the gentlest or the cleanest steroids in the market. This means that the steroids included in beginner steroid cycles are those known to cause the least of side effects.

Those individuals who want to try out steroids for the first time are usually advised to take one steroid per cycle. One of the most recommended steroids for beginner steroid cycles is Deca-Durabolin. This one-steroid cycle for beginners would run for 8 weeks, in which 200-400mg of Deca Durabolin per week is to be injected. Nandrolone, the generic compound of Deca Durabolin, has a low binding affinity to androgen receptors. This means that when this steroid is used in beginner cycles users are less likely to experience androgenic side effects. Novices are also advised to compensate their steroid cycles with a high protein diet, training, and rest to facilitate ideal muscle growth.

Mr.INDIA 2010 sangram shougule





Adrenocortical steroids

Adrenocortical steroids 

Adrenocortical steroids are also known as corticosteroids or adrenocorticosteroids.

This group of steroid hormones is produced by the adrenal glands and acts as anti-inflammatory agents. Adrenocortical steroids share similar chemical structures but they fulfill different physiologic effects. This group of steroid hormones is further divided into two groups – glucocorticoids and mineralocorticoids. The hormones cortisol (also known as hydrocortisone) and corticosterone are glucocorticoids. Aldosterone and desoxycorticosterone are mineralocorticosteroids.

As mentioned above, andrenocortical steroids facilitate different physiologic functions in the body. Glucocorticoids regulate carbohydrate, protein, and lipid metabolism. They are also involved in the anti-inflammatory and immune responses in the body. Cortisol, a glucocorticoid, is known as the primary stress hormone. When you undergo any form of stress (physical or psychological), cortisol is released by the adrenal cortex of the kidney. Cortisol regulates the required energy in response to a certain stress. When you’re doing a bodybuilding exercise, for example, cortisol mobilizes protein and fat reserves to be used for energy production by your working muscles.

Mineralocorticosteroids, on the other hand, regulate sodium (salt) and water balance in the body. These types of adrenocortical steroids are so named because they are primarily involved in the retention by the kidney of sodium, a mineral.

Arachidonic acid Anabolic Steroid

 Arachidonic acid Anabolic Steroid

Arachidonic acid (AA, sometimes ARA) is an omega-6 fatty acid , and is involved in cellular signaling as a second messenger. A second messenger, in cell physiology, is a molecule which activates effector proteins within the cell to stimulate cellular response.

The following are properties of arachidonic acid which have positive impact on bodybuilding:

• It is known for its ‘cascade effect', whereby this acid acts as a precursor to the production of eiconosoids and their derivatives. Among these derivatives are the prostaglandins, which are group of lipid compounds that fulfill several important functions in bodybuilding.

• It is a precursor in the upregulation of testosterone, insulin, and IGF-1.

• It activates hormones to exert their respective mode action to repair fibers that are damaged by training via an increased rate of protein synthesis and other anabolic steroids processes. Be sure to consult with a doctor before you buy arachidonic acid since it is contraindicated with several conditions, including joint problems, high blood pressure, and cancer. Although arachidonic acid has minimal side effects, it is advised that you know proper dosage when you buy this supplement. Arachidonic acid is a legal compound so you can buy this product without prescription or restriction.

Accutane Anabolic Steroid

Accutane Anabolic Steroid
Trade Name: Accutane
Chemical Name: Isotretinoin
Type: Anti-Acne Medication

Accutane is the brand name for the drug isotretinoin which is an oral drug often used to treat severe acne. It’s an extremely potent drug that is often a last resort for people who have been unable to find success with other treatments such as antibiotics.

Here’s how it works:

Vitamin A is a very important vitamin when it comes to skin care. It helps the skin release oil from the oil glands and it also aids in skin renewal. Accutane is a form of vitamin A, which is why it works for treating acne. Treatment for four to five months often clears up even severe acne. In fact, Accutane actually cures acne in about half of the people who use it so that they don’t need to use other acne treatments in the future.

The good news about Accutane is that it has been used by millions of people so medical professionals have been able to study the drug and determine how to use it safely and successfully. The bad news is that if it isn’t used correctly there can be serious side effects.

Accutane can cause severe birth defects. If a pregnant women takes even one dose she risks causing major birth defects on the baby’s eyes, ears, face, skull, heart or brain. This means that any women who potentially could become pregnancy must take careful precautions to the point of agreeing to use two specific forms of birth control at all times. Any woman who has not had a total hysterectomy or who has not been in menopause for at least a year is considered to potentially be able to become pregnant and needs to take special precautions.

Other side effects:
 Accutane include sensitivity to sunlight and a tendency to burn, epression, sleep problems, aggression, weakness, changes in vision or hearing, digestive changes such as loss of appetite, dark urine or jaundice and flu-like symptoms.

Accutane is not legal with out a prescription. It needs to be specifically prescribed through the iPLEDGE program to be considered legit. This program requires written consent to use birth control and also requires women to have negative pregnancy tests 30 days before starting the drug and before getting each prescription filled. They are also required by the program to take pregnancy tests for a length of time after finishing the final dose of the drug as well. Note, Accutane is NOT anabolic steroids, and should not be considered in the same drug category. It's an anti-acne medication.

Clenbuterol Steroid

Clenbuterol Steroid

Clenbuterol Chemical Name: Clenbuterol Hydrochloride
Drug Class: Lipolytic (fat burner)

Clenbuterol (often called just “Clen”) is used by athletes and bodybuilders for it’s ability as a beta-2 agonist. It therefore stimulates your beta-2 receptors, which in turn help you to lose fat by allowing your body to release and burn more stored fat. Clen has been used for literally decades in the foreign veterinary world, for increasing the lean yield of livestock. It is clearly a very effective agent for this purpose, although its long half life and tendency to stay active in the body for long periods of time mean that vets in the United States aren’t able to use it. This is also the reason why (although it’s an asthma medication) it’s not available to asthmatics in the US of A. Albuterol is Clen’s shorter acting cousin, and that’s the FDA’s drug of choice here. But in the world of athletics, Clenbuterol has a much longer history of use.

Specifically, it’s used for fat loss, and since we’re talking about fat loss here, and this purpose is what it’s most often used for by athletes. Briefly stated, Clen is used as a repartitioning agent, and what this means is simply that it will increase your ratio of Fat Free Mass (FFM) to Fat Mass (FM) (1). When you use Clen, besides (of course) noticing some fat loss, you’ll feel your body temperature rise a bit, and your appetite will be slightly repressed. (2)

Anyway, as you may have guessed, because the FDA doesn’t allow Clenbuterol use in asthmatics, and the USDA doesn’t allow it in livestock, there aren’t a lot of human studies to really examine with regards to Clenbuterol. Unfortunately this makes research a bit difficult, as it’s well known that animals have a some important differences in their beta-receptor type and concentrations, but animal studies are still quite
useful here.

Clen is quite anti-catabolic and/or anabolic in almost every (animal) study ever done on it, although this hasn’t been studied or confirmed in human studies (3). Also, a trend we see with Clenbuterol administration in animals is that the doses used are very high- more than anyone I’ve ever heard of actually taking. So, what I’m saying is that if Clenbuterol is anabolic or anti-catabolic in humans, only mild anabolic or anti-catabolic effects can realistically be expected. We can take a look at horses given a human-like dose of clen (slightly
over 1mcg/lb x2 a day) and exercised for nearly human-like times (20mins, 3x a week) showed very significant decreases in %fat (-17.6%) and fat mass (-19.5%). Interestingly, this significantly increased (+4.4%) at week 6 (1). This has been one of the reasons I have never believed in the 2 weeks on and 2 weeks theory of Clenbuterol administration. Why wouldn’t we want to use it for at least 6 weeks, considering the fact that it seems to have some profound effects during later administration. A “second wind” so to speak (get it? “second wind”? it’s an asthma med! Ha! Ok…moving along…).

One of the primary drawbacks of Clen is that after a couple of weeks, it seems to stop working for most people. This is because it can cause a downregulation of pulmonary, cardiac and central nervous system beta-adrenergic receptors(4). This is why it seems to stop burning fat for most people at that point. To counteract this, you can take some Ketotifen, Benadryl, or Periactim every 3rd or 4th week that you remain on clen. These are prescription anti-histimines, so they’ll make you drowsy (take before bedtime).

Also, bear in mind that clen isn’t great for your heart, and can cause some issues there (enlargement of ventricles, etc…) but most studies showing Clen to cause heart problems are with animals, and even though the dosing is almost similar to what humans take (in some studies its within range of what would be double of a large human dose...). Again, it’s important to remember that animals have more beta-2 receptors and they cause certain event chains that humans’ beta-2 receptors may not, due to their relatively high concentrations. Clen causes cardiac hypertrophy to some degree, in some cases and even dose-dependent apoptotic and necrotic myocyte death (5). And since Clen depletes taurine (6) as do most if not all beta-agonists, you may want to supplement your Clen use with some Taurine.

One of the weirdest things about Clenbuterol is that even though it’s an asthma medication, studies have shown reduced exercise (cardiovascular) performance with Clen (7), but some also show that Clen can alleviate exercise induced asthma (8)!

Clen is one of the easiest drugs to find proper dosing for, and I’ve always made the same recommendations as to finding the appropriate dose for you. Basically, start with 20mcgs upon rising. If the side effects (possible anxiety, and shaking or sweating) aren’t too pronounced, then repeat that same dose again later in the day, and then once again in that day (again, if you find you can tolerate the effects). If you start
experiencing intolerable sides, then decrease the does to where it’s tolerable. If not, then start increasing the dose more, very gradually.

Don’t go over 200mcgs, though…and keep your Blood Pressure at (or under) 140/90. If your Blood Pressure goes over that, reduce your dose. If side effects are intolerable, decrease your dose.

LESSON-10, Reverse Crunch

LESSON-10, 
Reverse Crunch;
  • Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
  • Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
  • While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
  • Hold the contraction for a second and move your legs back to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions. 

LESSON-9, Flat Bench Leg Pull-In

LESSON-9, 
Flat Bench Leg Pull-In ;

  • Lie on an exercise mat or a flat bench with your legs off the end.
  • Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
  • Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
  • As you breathe in, slowly return to the starting position.
  • Repeat for the recommended amount of repetitions.

Variations: 
As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.
 
For Similar Workout Please Visit;
http://musclepumpworld.blogspot.com/2011/05/lesson-8-decline-reverse-crunch.html

LESSON-8, Decline Reverse Crunch

LESSON-8,
Decline Reverse Crunch;

  • Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
  • Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
  • While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
  • Hold the contraction for a second and move your legs back to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
Variations: 
 You can do the movement on a flat surface and as you get more advanced you can use ankle weights. 
 
For Similar Workouts Please Visit;
http://musclepumpworld.blogspot.com/2011/05/lesson-7-cross-body-crunch.html