Gay Christian Online - Athletics - Exercises (Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced) - Page Sixteen
Gay Christian, Gay Christians, Lesbian Christians athletic health articles on your exercises for legs, butt, stomach, abs, exercise plans from beginner to advanced, and more.
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Gay Christian Online - Athletics - Exercises (Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced) - Page Sixteen

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INDEX

MY ATHLETIC LIFE
Personal Progress Report
MY ATHLETIC LIFE
History
BODY CARE
Body Composition, Diet
BODY CARE
Fluids, Protein, Carbohydrates, Fat
BODY CARE
Fiber, Vitamins, Minerals, Supplements, Sleep, Sex
USING THE GYM
Etiquette
USING THE GYM
Your Locker, Gym Etiquette
YOUR WORK OUT
Tips: Form, Breathe, Repetitions/Sets, Breaks
YOUR WORK OUT
Tips: Warm Up, Cardio-Exercises
BODY CARE
Drugs, Piercings, Tattoos, Skin Care, Eyes, Nose, Eyebrows, Ears, Lips
BODY CARE
Body Hair, Shaving, Scalp, Hair, Bathing, Nails, Feet, Hands, Teeth, Breath
BODY CARE
Clothes, Hats, Shoes, Gym Clothes
CHOOSING A GYM
Costs, Location, What Is Offered, etc.
EXERCISES
Chest, Back
EXERCISES
Shoulders, Arms
EXERCISES
Arms, Forearms, Legs, Butt
EXERCISES
Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced
BEST OF ATHLETIC AND OTHER PICTURES
Collection of Pictures From These Pages
BACK TO PAGE FIFTEEN
END OF THIS PAGE

Gay Christian Online - Athletics - My Athletic Life HOME

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.

Gay Christian Athletics - Women Muscle Chart

Gay Christian Online - Athletics - Exercises (Legs, Butt, Stomach) HOME

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.

Lunges

Gay Christian Athletics - Leg Development - Lunges Using Dumbbell - Beginning Position Gay Christian Athletics - Leg Development - Lunges Using Dumbbell  - Ending Position

Hold two dumbbells by your sides. Keep your back straight, stomach firm. Put one foot in front of you, and kick the other one back behind you. Lower yourself slowly with the front leg, going down not forward. Raise back up. Switch legs. Breath out going up; breath in going down. Variation is to use a Smith machine barbell. Beginner through Advanced.Gay Christian Athletics - Lunges

Squats

Gay Christian Athletics - SquatsKeep your back straight, stomach firm. Stand, holding dumbbells in each hand, hanging by your side, or place a barbell on your front shoulders (not behind you), holding it with crossed arms. Squat downward at the knees as far as you can. Do not lean forward. Raise back up. Breath out going up; breath in going down. Intermediate and Advanced.

Stomach

Gay Christian Athletics - Everyone Has Stomach Muscles, Work On Getting Them Stronger and More Visible Gay Christian Athletics - Women Have Stomach Muscles, too, Develop Them
Rectus abdominus (abs), stomach muscles.

Gay Christian Athletics - Developing Your Side Muscles, TooExternal oblique, Internal oblique, muscles that run from your side ribcage to meet your abdominal muscles.

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.

Gay Christian Athletics - Stomach Development

Crunch Machine

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 you�re 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.

Gay Christian Athletics - Stomach Development

Floor Crunches

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.

Gay Christian Athletics - Stomach Development - Floor Crunches - Beginning Position Gay Christian Athletics - Stomach Development - Floor Crunches  - Ending Position

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.

Gay Christian Athletics - Stomach Development - Floor Side Crunches - Beginning Position Gay Christian Athletics - Stomach Development - Floor Side Crunches  - Ending Position

Bicycles

Gay Christian Athletics - Bicycles 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.

Gay Christian Online - Athletics - Exercise Plans (From Beginner to Advanced) HOME

A Good Exercise Plan

Gay Christian Athletics - Chest Development

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.

Gay Christian Athletics - Find Your Plan, Follow It, Build On It

Beginner

Monday Cardio Exercise/Abs
Tuesday Arms/Cardio Exercise
Wednesday Cardio Exercise/Abs
Thursday Legs/Cardio Exercise
Friday Cardio Exercise/Abs
Saturday Cardio Exercise
Sunday Rest

Warm-up 10-12 Minutes Bicycle or Treadmill, low resistance, level path. Cardio Exercise 30-35 minutes, low resistance, level or slight incline.

Intermediate

Monday Back/Shoulders/Cardio Exercise/Abs
Tuesday Chest/Triceps/Cardio Exercise/Abs
Wednesday Cardio Exercise/Abs
Thursday Chest/Biceps/Cardio Exercise/Abs
Friday Legs/Cardio Exercise/Abs
Saturday Light Chest and Arms/Cardio Exercise/Abs
Sunday Rest

Warm-up 10-12 Minutes Bicycle or Treadmill, medium resistance, level path. Cardio Exercise 30-45 minutes, medium resistance, slight to medium incline.

Advance

Monday Back/Abs
Tuesday Chest/Triceps
Wednesday Shoulders/Abs
Thursday Chest/Biceps
Friday Legs/Abs
Saturday Rest
Sunday Rest

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!

Gay Christian Athletics - Just Do Not Become This Strong

Gay Christian Athletics - Page Fifteen - Exercises - Arms, Legs, Butt

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