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firmly believe we are triune, just like God. God is Father, Son, and Spirit. We are Spirit, Soul, and Body. We often devote our lives to our soul and body, forgetting the spirit. But, those of us who are Gay or Lesbian Christians, we sometimes forget the body, too. All three must be in balance. So, make sure your body is as healthy as your spirit and your soul.
eople write me now and then and complain about "certain pictures" on the website, pictures of people, and pictures of ME "supposedly" unclothed. They think it is not Christian, or sinful, and I have a problem. I remind them WHY these pictures appear. The photographs used here relate to the topic discussed, to show the muscle groups involved, or to show athletic development. People see what they see; I sometimes believe their objections actually reveal their true hearts. So, I remind you, too, to have a proper and healthy perspective on art and photography, for rarely are they the problem; instead, the problem lies in the heart of the viewer.
here are many different exercises and machines, but the ones I list here are considered basic, and work all your muscles and muscle groups. I recommend them, by experience, before trying others.
References to "H" or "I" position, refers to how you hold a dumbbell. "H" position means holding a dumbbell in the position where you could imagine a barbell (pole) passing through it, holding them the same as if you were holding a barbell. "I" position means holding a dumbbell twisted half-way, like it was a hammer.
Warm Up and Stretch
ever work out without first warming up, and stretching. Your muscles won't grow if they are not warmed up. Warming up pumps fuel, fluids, and oxygen to your muscles. Warm up first with a few stretches. Stretch the areas you will be working that day. ALWAYS stretch BEFORE you work out; there is less chance of injury if you do. Then, spend several minutes warming up with cardio activity or by using cardio machines.
Legs and Butt
Quadriceps femoris, muscle on the top of the thigh. Biceps femoris (hamstring), mucles on the back of the thigh. Gastrocnemius (lateral head), and Gasterocnemius (medial head), the two muscles that make up the calf. Soleus, the lower leg muscle that runs on the inside of the leg from the calf down to the ankle. Gluteus Medius and Maximus, butt muscles.
en often are so obsessed with developing their arms and chest, they forget about their legs and butt. I've heard women at the gym refer to men with only well developed upper bodies as "bird boys," or having "bird legs." So, men, get a clue. Women struggle with excess weight the most in the hips and thighs, so leg exercises are a must. No one wants a flat butt, either.
hese muscles have become the defining sign of fitness in men, mostly because men carry excess fat on their stomachs. But, women have and can show off abdominal muscles, too. However, not everyone has the genetic design of the "six pack" form. Some men, and generally women, have more of a smooth look. There seems to be hundreds of variation of stomach exercises and machines. Most of them will help develop these muscles, but few, if any, will reveal these muscles. To see them, you have to keep the body fat away from this area, and that is accomplished through vigorous cardio exercises. You can do hundreds of sit-ups, but they will not cause you to lose fat in your stomach area; you have to do cardio exercise.
A bench with bars at the top by your head, and a padded bar to lock your feet under. Lie down on the bench, grab the bars, and lock your feet. Raise your feet up towards your stomach at the same time as you raise your arms, chest and head towards your stomach. Once youï¿½re up to almost touching, lower back, but not all the way, and repeat. Breath out going up; breath in going down. Variation is to add weights to the machine. Beginner to Advanced.
Lay down on the floor. Put your hands behind your head. Bend your knees with your feet on the floor. Raise not your head, but raise your upper body towards your stomach. Return your upper body to the floor. Breath out going up; breath in going down. Intermediate and Advanced.
Floor Crunches Elevated Legs
Lay down on the floor. Put your hands behind your head, resting your elbows on the floor. Raise your legs together, bent at the knee, and hold them in this position. Raise not your head, but raise your upper body towards your knees. Return upper body to the floor. Breath out going up; breath in going down. Variation is to keep your head on the floor, arms behind or head on at your side, cross one ankle over the other, and lift your legs up from the floor to overhead and back to the floor. Intermediate and Advanced.
Floor Side Obliques (Crossed Knee) Crunches
Lay down on the floor. Put your hands behind your head, resting your elbows on the floor. Raise your left leg up, crossing over your right knee. Raise not your head, but raise your upper body, try to touch your left knee with your right elbow. Return upper body to the floor. Reverse leg and try to touch your right knee with your left elbow. Breath out going up; breath in going down. Beginner to Advanced.
Lay down on the floor. Put your hands behind your head, resting your elbows on the floor. Bend your left leg, brings your knee up towards your chest. At the same time raise your right elbow up and cross over to meet your left knee. Immediately, lower your right elbow and left knee back to the start position, and quickly switch to the opposite knee and elbow. Go back and forth, like riding a bicycle, but laying on your back. Raise not your head, but raise your upper body. Breath out going up; breath in going down. Intermediate to Advanced.
A Good Exercise Plan
rands and names of machines, equipment, and weights will vary from Gym to Gym, but these descriptions should help you figure out what I am talking about, find it, and use it. As a beginner, I recommend you begin with weight machines to build your strength. You need to build your strength first, then you can work on form, definition and bulk through using free weights (barbells and dumbbells). Intermediate and advanced use more free weights than machines.
Monday Cardio Exercise/Abs
Warm-up 10-12 Minutes Bicycle or Treadmill, low resistance, level path. Cardio Exercise 30-35 minutes, low resistance, level or slight incline.
Monday Back/Shoulders/Cardio Exercise/Abs
Warm-up 10-12 Minutes Bicycle or Treadmill, medium resistance, level path. Cardio Exercise 30-45 minutes, medium resistance, slight to medium incline.
Warm-up 10-12 Minutes Bicycle or Treadmill, high resistance, varied path. Cardio Exercise varied minutes by body type and need, high resistance, high incline.
See Also: Books: Athletic, Health, Medical.
ow get out there and have fun!