Xamples guide to keeping fit and gaining muscle endurance for young teens

[ryu hayabusa]

Fail.

[Ad Bot]

[Xamples]

One More, for building shoulder muscles. Take 15lb dumbells while sitting on a bench/chair/whatever. Bing then straight up and hold at a 90º angle. Then lock out. go back to the 90º then bring your arms back down. Do 20 each day, and your shoulders Will get these lumps on them in a week or so. And add some weight. 15 is really light, but good for starters.

One for Triceps is you lay flat on a bench. Take one arm and straighten it with a light dumbell (10lb) Use your free hand to hold your arm right in the joint. Place your elbow onto the bench. Then without moving your arm off the bench, move the wight diagonally across your chest until it reaches above your shoulder on the other side of your body. Do about 4 sets of 10. 2 each side. over time, you can increase the weight. I currently do 25lbs. It BURNS

Also, Here is a good routine to use, but you might want to get some Lower body exercises onto the list. I got a good one, but I'll say it later. But here is my Schedule

Mon: upper body with conditioning(running for about 30 min)
Tues:Lower body
Weds: Upper body with conditioning
Thurs: Lower body
Fri: Upper body

For this lower body exercise, this will mostly work your what ever is the muscle on top of the thighs. What you do for this is first do it without weight. You basically squat. But get low to the ground, but your butt out, and focus your eyes onto a certain point. If you are doing it right, your muscles will BURN. Do about 4 of these. 30 seconds for each rep. Adding weight is not something you want to go to drastic on for being new to the exercise. Highest for a beginner would be 35.

got those vids yet?

[Xamples]

cant update it cause dad got all pissy cause i didnt hang out washing so ill do it within the next few days

[Bleep]

1) your doing them wrong if you go all the way up, when you go all the way up thats a normal situp and doesnt do much crunches are only where you go up until your stomach is tensed from going up (only a few centimetres or couple or even 1 inch off the ground) feel with your hand... then go back down if your doing it right youll feel it after about 20 of them

2) with the pullups try to do as many as you can

My back is very flexible, so i curl up when I go up doing my crunches. (My trunk lifts go up to 19+ inches above the floor)

My stomach area (abdominals) are very solid since the last 3 years when I had to burn the fat. Just do it to keep the same everyday. My crunches go like this:

Go up, go up while facing left, go up while facing right and that becomes 1 x 400 of these. Then the next do I do it with my legs in the air (these are the crunches that makes your chest not go very high) and do same as before; then do it on the sides (left or right, alternate after done with one side at 150).

[Tom Gunn]

Hugums is in great shape.

So am I, I have to be because of my albinism.

[Madmitten]

Hugums is in great shape.

So am I, I have to be because of my albinism.

i wonder what'd happen if you walked into a ghetto neighborhood with an afro.

[ryu hayabusa]

bump

[Xamples]

bump because i updated the exercises and will again sometime with swiming cardio styles als to ryu habusa thanks for the added exercises but i didnt add them all either because i couldnt fully understand them or the equipment (tractor tyre) wasnt an item most people would have or could use