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V-Shape
Chest measurement is 30% (or more) elevated than abdomen measurement is called V-Shape Otherwise we say that Abdomen measurement is 30% (or more) undersized than chest measurement is called V-Shape
Instruction
This training program mainly divides in 3 Steps, each step contain many exercise, you should do the simply exercise six day per week, these exercise are simple but effective in getting better V-shape. Remember when doing these exercises, never push through back pain. Stop immediately at even the slightest twinge in lower back. Don’t use any jerking movements.
Follow giving below steps with using giving below training split for getting batter V-Shape. If you have any problem or question about this training program contact us at 10x@techemail.com
Training split:
Monday: Abdomen (1st step)
Tuesday: Chest (2nd step)
Wednesday: Arms (3rd step)
Thursday: Abdomen (1st step)
Friday: Chest (2nd step)
Saturday: Arms (3rd step)
Sunday: Rest / off
Oh by the way, Following exercises coming from www.netfit.co.uk
Your body now
This Section is concerned with establishing exactly what your body shape is now and gives you an opportunity to record your starting point on your road to fitness.
Name ______________________________________
Male/Female Age_____________
Take your measurements.
Date and Time _______________________________
Height (feet/ins) ______________________________
Weight (lbs.) ________________________________
Waist (ins) __________________________________
Chest (ins) __________________________________
Thigh (ins) __________________________________
Hips (ins) ___________________________________
Calf (ins) ___________________________________
Biceps (ins) _________________________________
Neck (ins) __________________________________
At the end of article you can chart your measurements again as your progress on your fitness course and compare them with what you put down here.
1st Step
Remove unwanted waist measurement
If you are really want to remove unwanted waist measurement, you should do the simply exercise two day per week, these exercise are simple but effective in fat losing and keep your abdomen in good shape. I am sure that these exercises are effective for remove unwanted waist measurement. I say again that keep in mind when doing these exercises, never push through back pain. Stop immediately at even the slightest twinge in lower back. Don’t use any jerking movements.
Hands to Knees
The Hands to Knees is an ideal exercise for beginners, but will also be effective for more advanced exercisers. As with all abdominal exercises, you should be sure to use correct abdominal technique. 
The starting position for Hands to Knees is on your back, legs bent, hands resting lightly on your thighs. Using only the abdominal muscles, curl slowly upwards - first the shoulders, then the upper back - sliding your hands up your leg towards your knees.
When your hands reach your knees, pause, then slowly lower back down. It is particularly important to control the movement on the way back down.
Pause at the bottom, to ensure that you don't develop any momentum, then repeat.
As with all abs exercises, remember that the slower you work, the more you'll get out of it.
Your chin should be on your chest throughout the movement - if your neck aches, you can gently support your head with one hand.
Smaller, more controlled movements will yield the best results, really feeling your abs contract the whole time.
Beginners should aim for two sets of 8 - 12 reps; Intermediates two sets of 15 - 20 reps; Advanced should do three sets of 20+ reps. Rest for 20 seconds between sets.
Knees to Chest
Avoid this exercise if you have lower back problems.
The starting position for Knees to Chest is flat on the floor, knees bent. To perform the exercise, lift both feet off the floor, ankles and knees together, while pressing your low back into the floor.
Inhaling gently, contract your abs and bring your knees towards your chest. Pause, then slowly extend your legs out. Your lower back and head should stay in contact with the floor throughout the movement, arms pushing down against the floor for balance.
To avoid injury to the lower back, do not allow your legs come up or go out to far - stop while your knees are still slightly bent on the outward phase.
Advanced exercisers can make this more difficult by holding a soft ball between the knees throughout the movement.
Beginners should aim for two sets of 8 - 12 reps, stopping immediately if any pain felt in the lower back area.
Intermediates two sets of 15 - 20 reps; Advanced should do three sets of 20+ reps. Rest for 15 - 20 seconds between sets.
Basic Sit Up
The Sit-Up is probably the most often performed abdominal exercise. It is appropriate for all levels to help develop their abs.
The simple key to improve abdominal strength is the speed that you perform the movement, if you work to fast than your not working your abdominal muscles - work slow and they will grow!
To perform Sit-Ups:
· Start on your back, feet on the floor, knees bent.
· Place your fingers to the side of your head, elbows out to the side. Your hands will thus support the weight of your head, not pull you up.
· Look straight ahead, keeping your chin up off your chest. This will help to keep your neck in a relaxed, neutral position.
· Inhale, and slowly lift your shoulders, neck and head. Your elbows should stay out to the side, your neck relaxed. Your lower back should stay in contact with the floor throughout the movement.
· With your abs contracted, lift until you are about 30 degrees off the floor, hold for a second, then exhale and slowly return to the starting position.
· Pause once more, then repeat. The key to this exercise is smooth, slow movements, feeling the contraction in your abs the whole time.
Beginners should aim for two sets of 8 - 12 reps; Intermediates two sets of 15 - 20 reps; Advanced should do three sets of 20+ reps. Rest for 20 seconds between sets.
2nd Step
Bust your Chest
Pectoralis major is a powerful chest muscle, with its primary function being adduction (Bringing the arm in towards the chest) and medial rotation of the arm. It attaches from your chest bone (Sternum) to your upper arm, and makes up your primary chest muscle.
I am sure if your reading this now, you are interested in building a large powerful chest, a chest that has muscle from top to bottom. I got some good news for you; I have a chest routine here that will put you on the road to building a large powerful chest. The routine is a tough one but if your up to it, it will add some impressive size. The chest workout is simple in scope but if you do this properly it will add greatly to your chest training.
Bench Press Band
Connect the resistance band securely under a suitable bench, that will enable the resistance to be sufficient during the movement, if necessary you can wrap the band around the bench to create the required tension.
Start with your arms slightly wider than shoulder width apart, lying flat on a secure bench, with your feet on the floor. You may need to use a step box to place under your feet, as your aim is to use your feet for both stability and correct lifting during the movement.
Aim with each exercise to get a full range of movement by actually touching or getting close to your shoulders with your hands in the downward phase - extending your arms out straight, just above your chest.
Exhale as you straighten your arms, pausing for 1 - 2 seconds at both your final lowered phase, and also the upper phase, prior to repeating for desired reps.
Concentrate on keeping your head and hips on the bench, avoiding excessive arching of the back throughout the movement.
The Bench Press is probably one of the most common exercises within the gym, which is generally performed with a barbell or dumbbells.
You can vary this exercise by working on either a flat - incline or decline bench, to work a variation of muscle fibres. Vary your workouts to get greater results.
Decline Bench Press
Whenever doing any bench work with a barbell, it is wise to have a partner stand behind you to assist with your final lifts, especially if doing heavy weights or using a decline bench. Never push yourself to the limit on your own - you don't want to get the bar stuck across your chest.
Set up an decline bench so that your head is about 6 - 12 inches lower than your hips, you may decide to place a secure step box under your foot end to make the decline.
Grasp the barbell with your thumbs underneath, with your arms slightly wider than shoulder width apart, with your feet on the floor.
With your arms locked out in the starting phase, smoothly lower the bar down towards your chest, about two inches above your nipples, keeping your elbows wide.
Aim with each lift to get a full range of movement by actually touching or getting close to the chest - if you can't get close, then your weight is to heavy - focus on good technique with the weight you can lift - let those who do heavier weights with poor technique risk injury.
Exhale as you lift the weight back up to your starting position, pausing for 1 - 2 seconds at both your final lowered phase, and also the upper phase, prior to repeating for desired reps.
Concentrate on keeping your head and hips on the bench, avoiding excessive arching of the back throughout the movement.
Always make sure that you position your hands equally apart from the central part of the bar, having any locking collars securely fastening the weights onto the bar.
Can also be done with close or a wide arm grip.
Dumbbell Pullover
The pullover can be performed by either dumbbells or barbells, however it's a difficult exercise which should only be carried out by regular lifters. Always warm-up the muscles by performing a few reps with light weights.
Lie flat on a bench, keeping your feet firmly on the floor, focusing on pushing your back and hips into the bench. You may also decide to perform this movement lying across a bench with either a barbell or dumbbell.
Hold dumbbells in each hand, with the weights close to your chest, keeping your elbows in tight throughout the movement. Always make sure that any locking collars are securely fastened.
Smoothly lower the weights down behind your head, keeping your arms bent, taking care to never go beyond the point where you can't smoothly lift the weight back up above your head.
Lift the weight over with bent arms, keeping your hips down throughout the movement. Inhale as you lower the weight, and exhale as you lift the bar back up.
3rd Step
Tone up your Arms
This step divides in following section
1. Biceps
2. Triceps
3. Wrists
Biceps
Biceps brachii and brachialis make up the muscle at the front of your upper arm. Biceps brachii is a powerful supinator and flexes the elbow joint. Brachialis is a flexor of the elbow joint.
Remember if your aim is to develop stronger firmer looking biceps, then you should also take into account your diet and amount of rest you give your body to allow your biceps muscles to fully recover.
Dumbbell Curl
The bicep curl is a very popular exercise, with a number of different variations and styles of curls, to work different parts of your bicep muscle.
Stand in a strong position, to avoid swinging / leaning forward, having the dumbbells down by your sides, palms inline and facing your hips.
Focus on keeping your elbows tucked into your sides throughout the movement, keeping your head up and shoulders pulled back, with your back straight and abdominals firm to avoid leaning forward or swinging during the movement.
Smoothly lift the weights up and to the side of your shoulders, finishing with your palms facing towards you, thumbs on the outside.
You may decide to work one arm at a time (alternate) or both together, using a variety of hand grips - normal - hammer or reverse.
Hammer Curl
Hold a suitable weighted dumbbell in each hand, with your palms facing each other, holding the dumbbell as if you were holding a hammer keeping the weights at arms length by your sides.
MIDWAY
SIDE VIEW
Keeping your elbows tucked into your sides throughout the lift, smoothly curl the dumbells up towards your shoulders, keeping your palms facing towards each other (thumbs on top) at all times.
Aim to keep your abdominal muscles tight throughout to avoid swinging or leaning forward during the movement, focusing on pulling your shoulders back and keeping your head up.
You can also perform this exercise with 1 arm, however focus on keeping your palms facing each other throughout the movement.
The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted.
Triceps
The following tricep exercises will help develop stronger firmer tricep muscles.
The triceps are situated the entire length of the back of the upper arm, making up approximately two thirds of the upper arm. Their main function is to extend the forearm, as in a backhand in tennis, and also aid to bring the arm in towards the body.
French Press
Sit comfortably, on the central part of a Swiss Ball or flat bench, with your feet securely on the floor, back straight. If you use an upright bench, make sure you have a full range of movement behind you, prior to performing the French press, otherwise the bench and dumbbell will collide.
Always start with a lightweight, to make sure that you can lift the weight in a safe and controlled manner using good technique. Using a heavier weight too soon, can risk injury.
Commence the movement with the weight lowered behind your back, focusing on keeping your elbows tucked in close to your sides, elbows pointing upwards.
Smoothly straighten your arms, lifting the weights directly above your head, keeping your elbows close to your head throughout the movement.
Make sure that the dumbbell weights are secure, and any locking collars are properly tightened.
Wrists
The wrists play an important part in most sports, as they are nearly always used. When doing any weight training etc, you don't want your wrists to be the weak link within your body. Try the following exercises to maintain and develop the many muscles that are around your wrists.
Bench Curl
This exercise can be performed either with dumbbells - barbell - EZ bar or cable / resistance band.
Rest your forearms on a flat bench, with your palms facing upwards, keeping your wrists on the edge of the bench.
Aim to adopt a position that enables you to have your forearms horizontal to the floor, whilst you smoothly lower your hand down as far as possible, prior to lifting the weight / resistance, taking your hands towards your shoulders.
Focus on keeping your forearms in contact with the bench throughout the movement, with your shoulders pulled back and down, in order to avoid leaning over the bench.
Achievement charts
After you have completed your first 12 week fitness course, take your measurements again as you did in starting of this training program. Compare what you write hare with what you wrote then.
Name ______________________________________
Male/Female Age_____________
Date and Time _______________________________
Height (feet/ins) ______________________________
Weight (lbs.) ________________________________
Waist (ins) __________________________________
Chest (ins) __________________________________
Thigh (ins) __________________________________
Hips (ins) ___________________________________
Calf (ins) ___________________________________
Biceps (ins) _________________________________
Neck (ins) __________________________________
Thanks for reading this article. Please email me your comments, suggestion, question or thoughts at 10x@techemail.com or sing my guestbook at my website: http://www.sumitojha.webs.com/guestbook.htm ... Read this training program carefully, if you like it then don’t forget to sing up my guestbook and thanks for visiting read this training program or if you don’t like this training program than get lost!!
Please Note-
These exercise movies are to be used as a guide only. If you are new to exercise, please see your doctor for physical before undertaking any exercise. Talk to an exercise professional (gym instructor, personal trainer) for more technical points on performing these exercises. As with any exercise, there is always a risk of injury, exercise with care. Use these exercises at your own risk. No responsibility of writer or publisher