The ONE piece of equipment I recommend for back, biceps, abs.

AfterShokz Bone Conduction Headphones - Click Here!

Fitness and health friends, if you could only get ONE piece of fitness equipment for the home, what would I recommend?

It would have to make a big difference quick, and work more than one body part. It would have to be convenient, easy to use and light so you can use it often.

Would you like to have toned arms, a defined back, and of course your six pack shining through?

Then I recommend the standard DOORWAY PULLUP BAR!

 

Advertisement:

pullup bar

Get it at Amazon! Quick, they just dropped the price to $19.95! < Be sure to get this one as it comes with free ab straps.

If you can’t do a pullup yet, no worries! It’s all about progression. Start off by placing your feet on a chair to help you a bit. You can also attach a strong elastic band that you place your knee into so it can help you pull yourself up. You then lessen the help each week by either pushing the chair farther away or getting a weaker band. Keep doing that weekly ’til you can do 6 regular pull ups. Women, I’m talking to you too!

This will give you a defined back instead of a soft, shapeless, smooth looking back (back fat, yuck). It’s also great for your biceps. It’s marketed as being good for pushups, but in true, honest 10in30 fashion, I think they don’t do much for pushups. I mean, they might help you go a bit deeper, but you can get by with doing pushups on the floor.

I just leave it up there and switch between pullups, pushups, squat jumps, leg raises. Rest 1 minute. Repeat 3x.

Ladies, don’t worry about getting too much definition. This is the same as the common concern about “getting to muscular”. You have to actively try to get super muscular. The pros go through hell, don’t think you can get like them “by accident”. That’s a funny concept when you think about it like that, right?

Abs? Yes, it is great for abs.

abs wipers, pullup bar, six pack

You can do “Windshield Wipers” or regular leg lifts.

You have to get the one that comes with free ab straps so you can hang from them when doing leg or knee raises. Once you can do many leg raises with the straps, progress to hanging by your hands like in the pic above. You can even do drop sets like I do: Start by hanging by your hands and do as many leg raises as you can, then immediately use the straps and do some more leg raises.

But be sure to do the correctly!

Don’t just lift your legs or knees, as you are only working your leg flexors (small muscles that raise your legs at the hip). What you want to do is CURL YOUR BODY at the abs after your legs are raised. Then use your abs to raise your feet to the bar. Be sure to come down slowly to make your abs work there as well!

To read more and watch some videos as well as other stuff to help you do your first pullup check my page:

http://10in30.com/gear/pullup-bar/

Thanks for reading! Please use the Share buttons down there so your friends can benefit too!

peace,

– BUM

Advertisement:

Argue a lot? Die early.

People who “always” or “often” fretted about their spouse were almost twice as likely to die during the course of the study

Excessive arguing with family and friends may lead to early death - Los Angeles Times

Excessive arguing with family and friends may lead to early death – Los Angeles Times

Unreasonable spouse? Demanding kids? Argumentative friends? If it sometimes feels like these stressors are killing you, new research suggests you may be right.

Middle-aged adults who frequently fought with their husband or wife were more than twice as likely to die at a relatively young age compared to people who rarely fought, according to a study published online this week in the Journal of Epidemiology and Community Health.

Frequent fights with friends were even more hazardous — people who fell into this category were 2.6 times more likely to die prematurely than people who got along with their pals. Worst of all were persistent fights with neighbors, the researchers found. These types of argumentative people were more than three times more likely to die prematurely than the go-with-the-flow types.

Even when fights didn’t break out into the open, simply worrying about friends or loved ones or stewing over their demands could be enough to shorten one’s life. People who “always” or “often” fretted about their spouse were almost twice as likely to die during the course of the study compared to those who seldom fretted. In addition, those who expended lots of negative mental energy on their children were 55 percent more likely to die prematurely compared to those who didn’t worry about their kids very often.

Advertisement:

All of these associations between stressful social relations and the risk of early death were stronger for men than for women, the researchers found. They were also stronger for people who were not working outside the home.

The study, published Thursday, was based on data from nearly 10,000 Danish adults who were between the ages of 36 and 52 in 2000. All of them answered questions about their conflicts with and worries about their partners, children, other family, friends and neighbors. About 6 percent of them said they had frequent conflicts with their spouse; 6 percent had frequent conflicts with their children; 2 percent had frequent conflicts with other family members; and 1 percent had frequent conflicts with friends. Worries and demands that didn’t escalate to outright conflict were slightly more common.

(c)2014 Los Angeles Times

Visit the Los Angeles Times at www.latimes.com


Read more at: Excessive arguing with family and friends may lead to early death – Los Angeles Times.

,

Entry with Audio

Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Aenean commodo ligula eget dolor. Aenean massa. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Donec quam felis, ultricies nec, pellentesque eu, pretium quis, sem.

Nulla consequat massa quis enim. Donec pede justo, fringilla vel, aliquet nec, vulputate eget, arcu. In enim justo, rhoncus ut, imperdiet a, venenatis vitae, justo. Nullam dictum felis eu pede mollis pretium. Integer.

  • Donec posuere vulputate arcu.
  • Phasellus accumsan cursus velit.
  • Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae;
  • Sed aliquam, nisi quis porttitor congue

Read more