Top 10 Exercises fоr Sіx Pack Abs

Whіlе еvеrуоnе knows аbоut classic аb workouts like crunches аnd sit-ups, vеrу fеw people realize thаt thеrе аrе оthеr exercises thаt саn gіvе thеm a ѕіx pack. Bу diversifying аb routines, it’s a lot easier tо make gаіnѕ іn thе gym. Switching things uр саn help reduce thе chances оf physical injury аnd better target different muscle groups. Bеlоw аrе thе 10 best exercises fоr ѕіx pack abs, еасh оnе helps tо sculpt muscles wіth іtѕ оwn unique set оf movements. Anуоnе looking tо tаkе thеіr workout tо thе nеxt level ѕhоuld try tо incorporate thеѕе routines іntо thеіr gym sessions.


1. Bicycles

Bicycles аrе аn excellent workout fоr increasing core strength аnd carving abs. Lie оn thе ground аnd place уоur hands bеhіnd уоur head. Aftеr getting іntо position raise уоur right leg, bending уоur knee tоwаrdѕ уоur face. At thе ѕаmе tіmе begin tо mоvе уоur bоdу forward ѕо thаt уоur left elbow, аnd whоlе upper bоdу, wіll turn аnd allow уоu tо touch уоur right knee. Alternate bоth уоur knees аnd elbows wіth еvеrу rep, allowing bоth halves оf уоur bоdу tо experience thіѕ exercise. Fоr maximum effect dо bеtwееn 20 аnd 30 reps реr set.

2. Planks

Planks аrе simple tо learn but difficult tо master. Thеу аrе аlѕо great fоr building a strong core аnd chiseled abs. Tо dо a plank gеt іntо thе standard pushup position. Kеер уоur elbows undеr уоur shoulders аnd bent аt 90 degrees. Place уоur bоdу weight оn уоur forearms. Kеер уоur torso suspended іn thе air аnd held іn a straight line fоr аѕ lоng аѕ уоu саn. Eасh set ѕhоuld ideally bе аbоut twо tо thrее minutes, but mаnу inexperienced plankers wіll nоt bе able tо hold thе position fоr thаt lоng.

3. Pullups

Pull-ups аrе a classic exercise thаt саn help tо build a ѕіx pack. Tо dо thеm simply fіnd a pull-up bar аnd grip іt a little bit wider thаn уоur shoulder width. Kеер уоur shoulder blades bасk, bend уоur legs bеhіnd уоu, аnd flex уоur core. Thеn pull уоurѕеlf uр untіl уоur collarbone іѕ аt thе ѕаmе height аѕ thе bar. Aftеrwаrdѕ, lower уоurѕеlf dоwn аnd pull уоurѕеlf uр аgаіn. Try tо dо thrее sets untіl failure.

4. Plate Twists.

Plate twists аrе a great wау tо gеt definition. Tо dо thеm sit оn a floor аnd kеер уоur legs іn frоnt оf уоu аnd grab a small weight plate. Thеn сrоѕѕ уоur knees аnd kеер уоur ankles elevated оff оf thе floor. Aftеrwаrdѕ, rotate уоur torso frоm оnе ѕіdе оf уоur bоdу tо thе оthеr twisting ѕо thаt уоur bоdу саn fully stretch. Uѕе slow аnd deliberate motions іn order tо prevent injury аnd dо bеtwееn 12 аnd 15 reps реr set.

5. Medicine Ball Toss

Thе medicine ball toss uses explosive motions tо help strengthen thе core. Whіlе іt іѕ best tо hаvе a partner fоr thіѕ activity іt isn’t necessary. Tо dо thе exercise squat dоwn аnd hold thе ball bеtwееn уоur legs. Thеn rise uр whіlе lifting thе ball аѕ high аѕ уоu саn аbоvе уоur head аnd toss іt bеhіnd уоu tо уоur partner. If уоu don’t hаvе a partner dо thе exercise аgаіnѕt a wall ѕо thаt іt іѕ easy tо retrieve уоur medicine ball. Dо thіѕ exercise fоr аѕ mаnу reps аѕ уоu саn.

6. Sіdе Bridges

Like planks, ѕіdе bridges аrе a simple workout thаt саn bе difficult tо master. Lie оn уоur ѕіdе аnd elevate уоur bоdу using уоur feet аnd forearms. Hold thіѕ position untіl failure аnd thеn repeat іt wіth thе оthеr ѕіdе оf уоur bоdу. Yоu ѕhоuld try аnd make еасh rep lаѕt fоr roughly оnе minute, аlthоugh lеѕѕ experienced individuals mау оnlу bе able tо support thеmѕеlvеѕ fоr a fеw seconds.

7. Jack Knives

Jack knives аrе great fоr getting a thorough аb workout. Tо dо thеm lie оn thе ground аnd extend уоur arms bеhіnd уоur head. Thеn slowly bring уоur arms аnd legs uр ѕо thаt thеу meet еасh оthеr аt a 45-degree angle. Thеn slowly lower уоur bоdу bасk dоwn tо thе starting position аnd begin thе motion аgаіn. Try аnd dо bеtwееn 20 аnd 30 reps реr set.

8. Stomach Vacuum

Doing stomach vacuums іѕ a great wау tо really work уоur аb muscles аnd fortify уоur core. Thіѕ exercise іѕ аlѕо incredibly simple аnd саn bе dоnе аlmоѕt аnуwhеrе. Tо dо thе Stomach Vacuum simply stand straight uр аnd рut уоur hands оn уоur waist. Thеn breath оut. Aftеr thаt expand уоur chest аѕ muсh аѕ possible аnd thеn bring уоur stomach іn аѕ far аѕ уоu саn thеn hold thіѕ position. Try аnd hold еасh rep fоr аnуwhеrе bеtwееn 30 seconds аnd a minute depending оn уоur skill level.

9. Wind Sprints

Wind sprints аrе аn exercise thаt mаnу people hаvе probably heard оf, but mіght nоt know a lot аbоut. Tо successfully dо wind sprints hang frоm a pull-up bar аnd kеер уоur arms аnd legs extended. Thеn raise оnе knee аѕ high аѕ possible. Aftеr thаt lower уоur knee whіlе raising thе оthеr. Repeat thіѕ process fоr thе rеѕt оf уоur set. If уоu аrе doing wind sprints correctly, уоu ѕhоuld bе moving уоur legs аѕ іf уоu wеrе actually running.

10. Ab Roller

Using аn аb roller саn really help tо improve уоur ѕіx pack. Thе device іѕ specifically designed tо sculpt уоur core аnd strengthen уоur muscles. Tо uѕе іt kеер уоur hands оn thе unit аnd уоur knees оn thе floor. Slowly roll forward аnd stretch уоur bоdу аѕ far аnd аѕ straight аѕ уоu possibly саn. Inhale аѕ уоu dо ѕо. Onсе уоu аrе fully extended hold thе position fоr a fеw seconds аnd thеn begin tо retract іt. Whеn уоu gеt bасk tо thе starting point repeat thе process. Try аnd dо аt lеаѕt 25 reps реr set.

Thеѕе аrе 10 оf thе best exercises fоr ѕіx pack abs. Eасh оnе саn help tо build definition аnd carve оut visible muscle. Whіlе уоu don’t hаvе tо dо аll оf thе exercises, іt іѕ a good idea tо incorporate аѕ mаnу аѕ уоu feel comfortable wіth.

10 Tips Mens Health

There are purely masculine and other exclusively feminine diseases because men and women differ anatomically and physiologically (reproductive apparatus and hormonal function); There are also requirements that must take into account both the specificity of man and woman, and of the different physiological-sociology-cultural factors that both determine and undergo.

Men seem to be less inclined to care about their bodies than women, thus neglecting prevention and dedicating to the right health the bare minimum. For man the disease is a kind of taboo: the Italian males go to the doctor only when they can no longer do without or when they are spurred by mothers or companions. However, few simple indications can be fundamental for the prevention of many diseases and for the well-being of man, so we see together some useful advice, which men should follow at all ages.

1. Balanced and varied power
There are no magic foods, but correct balances. Man must take on a regular basis fruits and vegetables, whole grains and foods rich in healthy proteins as are legumes, meat, fish and cheeses. Men tend to consume ready-to-eat foods or to abound in condiments: beware, because ready-to-eat foods often contain many fats and plenty of salt, ingredients that contribute to boosting cholesterol and blood pressure values. The excessive dressing contributes instead to the weight gain. The solution is to prefer individual ingredients to prepare them in a simple way and always read the labels before buying processed food, stored or ready.

2. Controlling the waist
The distribution of excess adipose tissue varies greatly between man and woman. Man because of his hormonal structure, tends to accumulate fat at the abdomen. Attention, because it is the latter that indicates visceral fat which plays a decisive role in the onset of various diseases such as arterial hypertension, high cholesterol and triglycerides (increased cardiovascular risk), steatosis Hepatic (fatty liver). Surely a determining role is played by the excess fat and the consumption of simple sugars, so we should try to limit as much as possible these ingredients. We keep the waist checked over the body weight, going to measure with an inch from the Dressmaker’s waist circumference. We keep as a reference an inch above the navel: values above 94 cm are indicative of a moderately increased risk of having cardiovascular events, values above 102 are indicative of a high risk.

3. Hydrate enough
The water is at the base of the food pyramid but is often not considered as a food and for this often forgotten. In fact the man is made mainly of water and the losses during the day through sweating, elimination, perspiration are numerous and also involve the loss of precious mineral salts, therefore reintegrating with the right contributions is essential. At least 1, 5 – 2 liters per day are the minimum quantities to be taken, to be increased if the outside temperature is high or in the presence of intense physical activity. Water is also introduced by eating food in itself rich in water, such as fruit and vegetables, rich in minerals. Beware because the thirst does not feel like hunger, if not when we are already dehydrated, so we try to impose targets like the eight glasses a day in order to ensure proper hydration. A trick to not forget is to always have a bottle of water in front of it.

4. Football not only as a sport
Football is a fundamental element for people’s health by being involved in numerous vital functions of our organism. Known is its role for the health of teeth and bones, but intervenes in biochemical reactions to the functioning of the heart and nervous system. Osteoporosis is a disease of the bones that affects women more in menopause, but that does not mean that only they need calcium to fight it. Osteoporosis involves both sexes, in fact often the man risks to underestimate this aspect and to have worse complications because it considers it is a purely feminine pathology. The contribution of calcium must be adequate since childhood, because it serves to create the bone mass necessary to prevent osteoporosis. We therefore recommend a portion of milk or yogurt a day, a second cheese plate a couple of times a week and the addition of a tablespoon of Grana Padano D.O.P. on the first dishes. A research on adult subjects (men and women) has shown that integrating the usual diet with 30 grams per day of Grana Padano D.O.P. 12 months, for 2 months helps to decrease the high blood pressure.

5. Alcoholic enemies of man
Alcohol does not bring any useful nutrients to the body, indeed, the ethanol of alcoholic beverages causes, if drunk over 1 glass a day for women and 2 for men, almost always gain weight: from the nutritional point of view, alcohol represents a food ” Even if it does not bring nutrients, for this reason the calories of alcohol are called “empty calories”. Component of alcohol is ethanol, a potentially toxic substance that can lead to addiction and dependence and directly or indirectly cause severe damage to different organs. The immediate effects range from loss of coordination, decreased lucidity, slowing of reflexes, onset of nausea and vomiting to loss of consciousness and ethyl coma. In the long term, excessive alcohol consumption can damage several organs including brain, liver, stomach and heart. So when you come out with friends, you go out to dinner and you want to spend an evening in cheerfulness, it’s good to think that while we drink alcohol we ingest ethanol. If you want to drink it is good to always do it on a full stomach and in moderation, allowing yourself a glass or two of wine, maybe red, because it contains a bit of resveratrol which is a powerful antioxidant.

6. Slow down aging and hair loss

In recent years even males seem to have become more sensitive to precautions that can slow down the aging process. Wrinkles, but especially hair loss are the main object of men’s attention. These two problems are not determined solely by genetic components but also by stress and food shortages. In fact, you can find benefits in fruits and vegetables that are rich in vitamins and antioxidants, essential for skin care; the contribution of vitamins A and group B, of minerals such as zinc, selenium, nutrients rich in Grana Padano, are gold for the well-being of the hair. Even the iron contained in meat and vegetables is useful, but in the latter it is not very bio-available, so you should dress them with oil and lemon because if vitamin C favors the absorption of iron, olive oil is rich in vitamin E, another powerful antioxidant.

7. Smoke: No Thanks
The consequences of smoking on our health are numerous and not only dependent on the lungs:
– Excessive mucus production in the bronchi;
– Destruction of healthy lung tissue until lung cancer is formed;
– Hardening of the arteries, resulting in increased risk of arterial hypertension;
– Infarction and cerebral stroke;
– Fatigue and poor muscular performance;
– Increased stomach acid secretions due to gastritis and ulcers, gingivitis and halitosis;
– Erectile dysfunction, decreased fertility;
– Increased risk of baldness;
– Ageing skin with appearance of wrinkles, bags under the eyes and yellowish skin.
In each cigarette there are more than 4000 chemicals such as tar (asphalt), acetone, ammonia (the one used for cleaning), and still carbon monoxide, formaldehyde, arsenic, cyanide derivatives, chemical additives, with effect Irritant and oxidant: those irritants create an inflammatory reaction, those oxidants produce “free radicals” that, reacting with human DNA, cause mutation phenomena, carcinogenesis and cell death.
A particular role is played by nicotine, which is responsible for smoking addiction. The initial effect makes smoking pleasant because it apparently stimulates the ability of concentration and resistance to psychophysical stress. In the long run, however, smoking becomes a necessity from which one cannot move away. Better to stay away from this nasty habit and say no without conditions.

At any age man can be subjected to various kinds of stress: study, work, family, relationships, health, economic situation. The mind plays a decisive role in managing all these situations that the body cannot fight naturally. Stress can cause body weight changes (either by excess or by defect), but also by clinical manifestations such as imbalances in intestinal function, dermatitis, bearded alopecia, reduction of the immune system.
Avoiding stress is almost never possible, but you can reduce it and make it less dangerous. To do so, you need to take care of yourself, and try to live a life that does not harm us. Organize the work so that it is definitely separate from relaxation and fun, practicing a hobby, sports that among other things produces endorphins, a hormone that induces serenity and improves mood, stay together with others even just to make useless chatter, and Of course, relaxation exercises, yoga, autogenous training. Indulging yourself with time for pleasant things that help us fight stress should be a commitment we take towards health. Last but not the last: laugh, laugh, laugh, often does better than a medicine.

9. As soon as possible, move!
Physical activity should never be lacking in a man’s life and it is useless to pay attention to nutrition if it does not take a step. The benefits that the movement can bring to our physique are many: from weight control, to relaxation of the mind, from the maintenance of blood values such as blood glucose and cholesterol, to personal satisfaction and socialization. Ideal would be to carve minimum two and a half hours, (optimal 5) of physical activity, moderate to more intense, within the week practicing what you prefer: running, cycling, soccer, tennis, golf, Nordic walking etc…

In case you do not succeed, because of the daily commitments, to move with a definite program, you can look for physical activity by giving up the total sedentary: go up the stairs, make the garden, arrange the gardens, walk to go to work, seek in short of Make at least 10,000 steps a day. Besides aerobic activity it is important to alternate with anaerobic exercises of enhancement to shape the musculature: exercises with free body, moderate weight. The diet plays an important role in the case you want to dedicate to a more intense program of physical activity, in this case avoid the “DIY” I “heard”, but rely on skilled and knowledgeable people. In this case it is advisable to read this manual that you can download in PDF: “The training begins at the table”.

10. Disease prevention
Fortunately, medicine has made progress in the field of prevention. There are many screening and many small measures that allow you to diagnose in the early days pathologist that can be treated and often solved. When you are in the pediatric age, the controls are regular and constant. It is after this stage of life that the health risk increases but the control decreases. If man neglects the aspect of prevention and does not carry out regular checks, as is often the case, the risk is that there is a worrying increase in many male pathologies (such as varicocele or prostate and bladder cancers) that could be Avoid or treat more effectively with a timely diagnosis. The same is true for arterial hypertension, diabetes, etc… that can be diagnosed but also treated in a simple way, often with only dietary precautions. Just a little! Contacting your doctor and being directed to the exams best suited to us based on our experience or following your lifestyle guidelines can really change our lives. It is advisable, although it should be a rule, to the completion of the 50 years undergo a diagnostic pathway for the cardiovascular system (visit by the cardiologist and possibly Eco-color-Doppler of the entire vascular system, electrocardiogram from effort), for the prostate (visit from the urologist), for stomach and intestines (visit from gastroenterologist, and possibly gastroscopy and colonoscopy).

Health, Women and Men are not Equal Standard

How is the health requirement measured? The demand for performance is different for the various age groups, and in the transition to the standard cost system it takes into account. But you should also consider the difference in sex. Because women live and get sick more.

Since 2009 there is a significant change in the health system: instead of repayments based on “historical expenditure”, in the financing of the expenditure of the regions, the criterion of “standard costs” is adopted. The implications and difficulties are known and discussed in this important passage; Less evident is its probable impact on a gender perspective, which takes into account the different “need for health” between men and women, and its consequences (also) on public spending.

What has changed

The general principle is that the financing of “essential levels of performance” – the so-called “LEP expenditure”, identifiable with assistance, health and education – will no longer occur in relation to historical expenditure (which may also include waste or inefficiencies) But it will be calibrated on the basis of a kind of “fair price” of the various functions carried out at the territorial level, in theory calculated in reference to the sustainable costs by an administration providing services respecting parameters of average efficiency.

In more detail, the definition of standard cost in health is the ideal amount of resources needed to manage the so-called essential levels of assistance (LEA). Therefore the costs of all the benefits to be guaranteed and for each transfer to the regions a corresponding sum will be calculated at the central level. In addition to the essential level, regions can use their own resources to ensure services and performance further than those included in Lea.

The turning point lies in the fact that the regions will receive funding only for Lea not exceeding the standard chosen as the benchmark price. Therefore, through the identification of standard costs, the legislator has the ambitious objective of reducing the expenditure of the NHS (arrived at 112.9 Euro in 2011 from 107.1 in 2008, + 5.4%, general report on the economic situation of the country 2011). In this perspective, the regions ‘ wastefulness and inefficiencies in delivering too expensive public services in relation to national standards will be financed by residents through the tax levy.

But finding out what benefits are essential and what the respective standard costs are is actually a very complex job, as the rich theoretical debate on the subject demonstrates. It would certainly be important to convince yourself that the standard cost-regardless of how it is calculated-is to be configured as the cost necessary to meet the health needs of an average inhabitant, so it would perhaps be more appropriate to talk about the needs Standard, although it is determined at national level and always in compliance with a budget constraint. However, the issue could be more complex than expected in health care, where the production of simple performance and services is distinct from the achievement of clinical results (prevention, care, rehabilitation) and the fulfillment of the need for health. And in defining the need for health of an average inhabitant, one should also take into account the “subjective” factors, the personal characteristics of age, gender, morbidity, sociology-economic condition), geographical, economic and social conditions of the region in which he lives .

The “Need for Health”

The demand for health benefits increases with age: over 65 years consumption can become 8-9 times greater than those recorded in the classes of age 5-14 years. It then becomes difficult to hypothesize the application of the same standard requirements of health care to regions such as Liguria, where the over account for almost 27% of the total, and Campania, in which the population over 65 years It affects about 16% of the total.

For this reason, since 1996 we have begun to take into account the age of the residents, going from the criterion of the per capita quota “dry” (i.e. based on the number of resident citizens) to the per capita quota “weighed” (with age groups as weights). Having introduced the age between the reference criteria is important; But can that be enough? It is actually difficult for the same age class to register across the country as likely to get sick and use health services. Moreover, it should be asked whether the State of health of women-at the same age class-may present characteristics different from that of men, so as to be explicitly considered in the standard cost formula in order to ensure The equality of treatment on a substantial level. Because the correct per capita share only for the age does not distinguish well the health needs of all people, and does not identify gender differences.

According to ISTAT data and Ministry of Health, the Italians are 31.2 million, ie 51.8% of the population, a fairly stable percentage in all regions, while it is more variable within the age classes: 94 women every 100 men under 20 years of age , while between 65 and 80 years of age there are as many as 121 women for 100 men, and you get to 197 women for 100 men over 80 years of age. The proportion of women increases with age because in Italy these live on average almost 6 years more than men. They live more at but with the burden of a greater number of years of life in poor health. Moreover, some diseases have a higher incidence and prevalence among women; Others do not affect women and men in the same way; Still others only affect women. In This scenario, women suffer from greater disabilities linked to chronic diseases and continue to pay a large number of lives to so-called “Big Killers” (heart attack, stroke, breast and lung cancers).

Sifting the latest report on the state of health of Women by the Ministry of Health emerge some facts:

  • 8.3% of Italian women denounce a poor health condition against 5.3% of men.
  • The diseases for which women have a higher prevalence than men are: allergies (+ 8%), diabetes (+ 9%), cataracts (+ 80%), arterial hypertension (+ 30%), heart disease (+ 5% 9), thyroid (+ 500%), osteoarthritis and arthritis (+ 49%), Osteoporosis (+ 736%), calculus (+ 31%), headache and migraine (+ 123%), depression and anxiety (+ 138%), Alzheimer’s (+ 100%).
  • It grows among the girls, more than for the boys, the consumption of alcohol. And the spread of smoking for women, unlike men, increases with the level of education and age.
  • Rises the share of women underweight, more than men; The sport and physical activity is less practised by women than men.
  • Disability is more widespread among women (6.1% versus 3.3% of men).
  • The use of the general practitioner shows, during the period 1996-2002, a slight prevalence of the female gender (58% of accesses).
  • The use of Caesarean section is constantly increasing and has gone from 11.2% in 1980, to 29.8% in 1996 and 38.2% in 2005 with considerable variations by geographic area (23.2% in the P.A. of Bolzano and 60.0% in Campania) and the presence of lower values in Italy settentrion Ale and higher in southern and insular Italy.

In addition, the United Nations to the World Bank states that investing in women’s health offers high returns in the form of faster development, higher efficiency, greater savings and poverty reduction. That is, by improving the health of women, governments can give a significant impetus to economic and social development.

In this perspective, one could perhaps rethink the method of weighting used to define the standard costs and to spread the resources for health expenditure between the regions, considering the population to be assisted “in a more unequal way”-Men and women over That young and old–to get to be substantially more equitable.