Physical tips - fat burner

       The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:
           1. Lie face-up with the ball resting under your mid/lower back.
           2. Cross your arms over the chest or place them behind your head.
           3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
           4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
           5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

Vertical Leg Crunch

      The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
          1. Lie face up on the floor and extend the legs straight up with knees crossed.
          2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
          3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
         4. Lower and repeat for 12-16 reps.

Torso Track

The Torso Track is a tough exercise because it can hurt your back if you're not careful.

Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).
Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you'vegone too far.
Contract the abs to pull your body back.
Add tension by using more tension chords.

MUSCLE STRENGTHENING THROUGH POSITIVE & NEGATIVE CONTRACTIONS

One of the basic principles of strength training is that you must tear down muscle in order to build it back up stronger than it was before. When a muscle contracts during exercise, its length shortens. This is known as the positive contraction. During the return to the start point, the muscle is still contracting, but it is now lengthening. This phase is the negative contraction. It is during this phase that it becomes much more effective to break down fiber, while it is stretching and contracting. Most people rush through the negative to focus countless repetitions of the positive, missing out on the benefit negative contraction.

The Torso Track, however, works on the principle of the "active negative," by making the first movement of the exercise the negative phase of muscle contraction. That means you begin tearing do muscle fiber right away, and then begin building it back up. In this way you don't need to do numerous repetitions to re-build muscle strength. So, you get a more effective workout in less time with better conditioning. The muscles involved in the initial active negative during a Torso Track workout are the upper, middle and lower abs, the latissimus dorsi (lats), posterior deltoids, and the lower trapezius (traps) and biceps. By focusing on the negative contractions when you begin exercising on the Torso Track, these muscle groups will respond almost immediately, getting stronger in a shorter period of time. Back to Menu

REVERSE RESISTANCE TRAINING

The Torso Track is so versatile, it can help you attain higher levels your exercise program to achieve even greater results. With Torso Track, you can perform reverse resistance exercises to further enhance muscle building and strength training. Reverse resistance training works in the following way. Once you have reached the Advanced level of training as outlined in the chart on page 12, you will be exercising without the help of the tension cords and thus, the greatest amount of resistance. The next step is to work your muscles just to the point of fatigue, and then continue to workout with the aid of 1, 2, or all 3 tension cords to reduce the resistance. Here's an example of a workout using reverse resistance training:

1. Perform one set of as many repetitions as you can tolerate for 2 minutes using 0 tension cords.

2. Just before your muscles reach the point of fatigue, adjust the Torso Track by adding 1 tension cord and go for another 2 minute set.

3. Again, just before your muscles reach the point of fatigue, another tension cord and workout for 2 more minutes.

4. You can continue in this manner for another 2 minute set using three tension cords to complete your workout.

Remember, each time you add a tension cord, you are reducing amount of resistance and therefore making it easier to workout. You'll continue to build muscle strength while toning and adding definition at the same time.