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Muscleology: Legs & Abs Training With Shelly Alcantaro!

Welcome to Muscleology and the latest legs and abs workout with Shelly Alcantaro. Join her as she goes through her routine - Get details about position, form, muscle anatomy and more right here.

By: Eric Hoult B.S., Pro Bodybuilder

Natural Muscle, January 2007Natural Muscle Magazine: January 2007.

The January issue of Natural Muscle is now available. This issue will showcase WTF Fall Challenge, RFC Ultimate Fighting, abs and legs workout and much more! Check it out!

Download the January 2007 Issue (PDF Format):

    January 2007. PDF (7.7 MB)


Shelly Alcantaro

Shelly Alcantaro current workout schedule:

Shelly Alcantaro
Click Image To Enlarge.
Shelly Alcantaro.

Remember to always start out light and slow when attempting any exercises in these articles. Always consult a professional trainer, if you are having any problems performing these exercises. Proper technique with moderate weight will always give you better results apposed to heavy weight with sloppy form.

Until next issues training segment, make time for your health & fitness goals. Be Consistent, Dedicated and Committed to make changes to your Mind, Body and Spirit.

"Your Performance ... Our Passion"
GOD BLESS


I. Horizontal Ball Crunch

Ball Crunch Ball Crunch
Click Image To Enlarge.
Horizontal Ball Crunch.
Video: Windows Media - MPEG - Video iPod

    Muscle Position and Execution:

    • In a push up position place feet and shins on the ball
    • Hand position should be should width
    • Keep body in a straight tight line parallel to the floor
    • Step 1 - Keeping arms tight slowly lift your knees toward your elbows
    • Step 2 - Pause and squeeze your abs tight at the top of each movement
    • Step 3 - Extend your legs back and straighten out your body to a horizontal position
    • Step 4 - This movement requires a lot of strength and flexibility, and could put stress on shoulder joint. If you feel you can no longer complete a rep, bring your knees slowly to the floor and stop movement.

    Tips & Form:

    • Always keep your hands flat on the ground
    • Always keep the top of you foot on the ball throughout the movement
    • Keep you abdominal muscle tight and do not let your stomach drop to the floor
    • Release the air slowly and controlled during both phases of this movement
    • NO BOUNCING - this exercise should be done in a slow controlled fashion

    MuscleologyTM:

      The medial Deltoid acts to raise the arm from the side of the body straight out, and to bring it at right angles with the trunk. Anterior deltoid acts assisting the pectoralis major when raising the arm forward or pressing the arms out, and during narrow over head pressing movements.

      Posterior Deltoids work in conjunction with the teres major and the latissimus dorsi in drawing the arms in a backward motion.

    Muscle Anatomy:

      The deltoid is a large, thick, triangular shaped muscle, which give the shoulder its rounded appearance. It surrounds the shoulder-joint in front behind and the outer side of the shoulder. It arises form the outer third of the anterior border of the clavicle.

      The thick tendon attaches to the outer shaft of the humerus bone. This muscle is remarkably coarse in texture, and is composed of fusiform muscle and pennate muscle. Pennate muscle proportionately moves heavier loads than a fusiform muscle. The medial head is made up of a lot of pennate muscle fiber.


II. Twist Floor Crunch

Twist Crunch Twist Crunch Twist Crunch
Click Image To Enlarge.
Twist Floor Crunch.
Video: Windows Media - iPod Video

    Muscle Position & Execution:

    • Seated position toes under bar, with feet close together
    • Place hands on the back of your neck (Do not pull on your neck)
    • Step 1 Start with torso off the floor
    • Step 2 Crunch abs towards knees
    • Step 3 At the top of movement twist torso to the left or right side (this is a short movement) Alternate sides each time you start over.
    • Step 4 Coming back down to starting position in a controlled fashion

    Tips & Form:

    • Very important to use a weight that is heavy enough to support your body weight
    • Very important not to pull on your neck during this movement
    • Do reps in a controlled fashion; do not over rotate the twist at the top of the movement
    • Very important not to let you back touch the ground throughout this movement

    Muscleology: (Same as Section I.)

    Muscle Anatomy: (Same as Section)


III. Standing Side Lunges

Side Luge Side Luge
Click Image To Enlarge.
Standing Side Lunges.
Video: Windows Media - iPod Video

    Muscle Position & Execution:

    • Start off with light weight
    • Start off with one side at a time
    • Take a step out to the right side bending your knee keeping your opposite leg straight
    • Step up pushing off with the your bent leg back to an upright position
    • Come back to the middle after lunging to each side

    Tips and Form:

    • Always start with a weight light enough to control
    • Step out to the side in a controlled fashion
    • Do not bend torso forward during movement
    • Use slow and controlled movements when pushing toward the top of the movement
    • Keep the foot of your extended leg flat on the floor

    Muscleology:

      The four quadriceps muscles primary action is to extend the knee-joint and causes the thigh to move away from the shin.

    Muscle Anatomy:

      Located on the front of the thigh, the quadriceps muscles consists of the Vastus medialis,Vastus intermedius, Rectus femoris, and Vastus lateralis. The Vastus medialis is located on the inside lower thigh, Vastus intermedius is the deepest of the muscle group and is located in middle upper portion of the quad, Rectus femoris lies on top of the intermedius in the middle-upper thigh, Vastus lateralis is located on the outside of the thigh and gives the quad it's sweeping appearance.


IV. Elevated Hamstring Push

Elevated Hamstring Push Elevated Hamstring Push
Click Image To Enlarge.
Elevated Hamstring Push.
Video: Windows Media - iPod Video

    Muscle Position & Execution:

    • Start out lying on floor with feet elevated on plates
    • Lift your toes and push your glutes toward the ceiling
    • Come down in a controlled fashion ... keep your butt from touching the floor
    • Control legs and squeeze legs tight to the top of each movement
    • Repeat steps

    Tips & Form:

    • Very important to keep hands flat on the floor
    • Keep your legs and glutes tight at all times during the movement
    • Do reps in a controlled fashion, DO NOT bounce at the top or bottom
    • Do high reps with controlled movements

    Muscleology: (Same as Section I.)

    Muscle Anatomy: (Same as Section I.)

References:

  1. Franis, P. Applied Anatomy and Kinesiology. Supplemental materials. (San Diego: KB Books,1999)
  2. Gray, Henry, F.R.S. Anatomy Descriptive and Surgical, 15th ed. (New York: Barnes & Noble,1995), 401 to 406
  3. Greene, Paul. Kinesiology: Movement in the context of activity (St. Louis: Mosby, 1999)
  4. Rasch, P.J. Kinesiology and Applied Anatomy, 7th ed. (Lea and Febiger, 1993)

Reprinted with permission from Natural Muscle Magazine.

Photo's by Axisdzn.com

Natural Muscle, January 2007Natural Muscle Magazine: January 2007.

The January issue of Natural Muscle is now available. This issue will showcase WTF Fall Challenge, RFC Ultimate Fighting, abs and legs workout and much more! Check it out!

Download the January 2007 Issue (PDF Format):

    January 2007. PDF (7.7 MB)

Eric Hoult B.S., Pro Bodybuilder

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