What Is The Best Ab Training Routine? The Question: What is the first thing people notice when your shirt is off? What do the girls go crazy over? But, how do you get that ripped six- pack you have always dreamed about? What does it take to get a great set of abs? Hundreds of reps every day? Low reps and high resistance? How often should you work your abs? What are the most effective ab training exercises? How does nutrition play a role in it? What about supplements? Do genetics play a role? Bonus Question: What are the best bodyweight ab exercises? What ab training routine would you following while on vacation, away from ANY weights or weight training machines? Show off your knowledge to the world! The Winners: 1. Big. MSN Health and Fitness has fitness, nutrition and medical information for men and women that will help you get active, eat right and improve your overall wellbeing. Flat stomach office chair roll out workout @ https://www.youtube.com/watch?v=u8SY. 7min Flat stomach office chair roll out workout @ Abs workouts The 30-Minute Abs Workout Got half an hour, three times a week? Follow this routine for a belly-busting, torso-tautening, molded-in-steel midsection. Norwegian View Profile. For so many of us having great abs, or a six pack has almost become a fad. A sexy slim waist, wash board abs, those . When I took a local poll asking, . Hell, if women love abs so much, no wonder so much of the male population bust their ass's to get those damn abs. Even those who do not train seriously try to achieve a 6 pack, but are they going about it the correct way? What is the correct way? Here's how you can beat bloating to look and feel better. Will thousands of crunches get the job done? What about those products seen on T. V.? Probably not, unless you have the genetics of an ape on steroids, or are related to Ronnie Coleman or Jay Cutler. It seems as though many of those who are looking for a 6 pack are uninformed, and unfortunately ignorant, thus allowing the notion that getting a 6 pack is much more difficult than it really is. In this article you'll learn the truth about the abs, and how to properly go about getting a 6 pack in less time than you'd ever believe. Understanding The Muscle First lets try to understand the muscle group that is so often referred to as the . The abdominal regent is made up of four separate muscles, the internal and external obliques, the transverse abdominis and the rectus abdominis. Oh don't these words bring back those memories of bio class? No wonder we just call our stomach muscles . These core muscles are made up of your abs as well as your lower back. The abs assist the human body in the moving of the torso. Abs generally move in two main motions, flexion and rotation. If we are able to understand how each part of our abdominal regent moves, we will be able to sculpt our abs to their fullest extent and in little time. Rectus Abdominis. Where is it? The rectus abdominis is a fairly flat yet wide muscle, and this is the muscle that many of us generally refer to as . It is located between the sternum and pelvis. Which means they generally contract together at the same time, making it difficult to only target either the upper abs or lower abs, though it can be done with the correct exercise. How do they flex? Josh Bartosz Lost 141 Pounds: Training Tip: Put Your Core First If flat abs are important to you, promote them to the top. 30 Beauty Tips: Get Rid of Acne for Smooth Skin Try any (or all!) of these expert tips and tricks to get the clear, radiant skin you The Top Tips You Need to Know for Losing Stomach Fat & Getting Lean Abs. How to Get Flat 6-Pack Abs without Useless Crunches or Situps - Nutrition & Workout Secrets. We created a challenge that will get you a six-pack in time for summer. The rectus abdominis flexes as we move our torso in a forward motion and as we bring out pelvis upward. What exercises target the rectus abdominis? Exercises such as the crunch, sit ups, pelvic tilt, leg raises, cable crunch, all help develop this area. The Obliques (Internal & External)Where is it? The obliques are the muscles which run down both sides of our torso, one muscle on each side. The external obliques are those muscles which create that . The internal obliques, not surprisingly, lie internally, just under the external obliques, and are shaped like an inverted . Exercises such as the cross- body crunch, decline oblique crunch, dumbbell side bend, leg/knee raises, and plate twist all help develop the obliques. Transverse Abdominis. Where is it? The transverse abdominis are made up of extremely thin fibers are make up the deepest layer of the abdomen. How do they flex? Well, the transverse abdominis is involved with abdominal compression. Well it means that this muscle provides fairly little movement and is useless in working out. What exercises target the transverse abdominis? Should not be a concern, too little of movement to properly workout and will end up in a waste of time. Nutrition & Developing Abs Often you will hear those experienced say ! Your bodyfat percentage plays a major role in the development of your abdomen region. Since the abdomen is made up of so many small muscles, it is difficult to see them unless your body fat is low. Generally most people begin to see their abs at around 1. Genetics play a fairly large role in developing the abdominal muscles. People often have different shaped abs, have different recovery periods for their abdominals and many of us hold body fat differently on our body, however in time we can all gain that sexy six pack. Generally it takes around 3. How Do I Get My Bodyfat To Ab Standards? The Diet: The diet should consist of a fairly low calorie intake, lower than which your body maintains its current body fat at. You should try to avoid fats and maintain a high protein intake. Here is a sample of cutting diet thanks to . Cardio exercises may include treadmill, stationary bike, elliptical machine, jump roping, boxing, running, basically anything that will get your heart rate up quickly. What Is A Good Routine To Target My Abs? How To Work Your Abs: Many people are over anxious in developing their abs, so they seem to think that working them out everyday will speed the process up, this is entirely wrong. Your abdomen muscles are like any other muscle, and should be worked the same way: hard and direct stimulation with a fair amount of a resting period in between each workout. However, it is known that the abs recover much quicker than most muscles in the human body, generally it takes 4. A good rule of thumb with your abs is if they are still sore, continue to rest them, might sound stupid, but hey sometimes it just takes some common sense. A Good Ab Routine: I personally like training my obliques first, then hit my lower abs hard, then my upper abs. The Obliques. Dumbbell Side Bend (One of my personal favorites, I feel its under appreciated)Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Dumbbell. Mechanics Type: Isolation. Sets: 1. 2X5. 0lbs (right and left side)1. X6. 0lbs (right and left side)1. X6. 5lbs (right and left side)8. X7. 5lbs (right and left side)Hanging Knee Raise To The Side. Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Body Only. Mechanics Type: Compound. Sets: 1. 2 raises (right and left side)1. Oblique Crunches. Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Body Only. Mechanics Type: Isolation. Sets: 1. 2 crunches (right and left side)1. The Abs. Ab Crunch Machine (Yes a machine, one of the few times I will recommend using one)Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Machine. Mechanics Type: Isolation. Sets: 2. 5 crunches (light weight, I use 2. I use 2. 5)1. 0 crunches (medium - heavy weight, I use 5. I use 5. 0)8 crunches (heavy weight, I use 8. Weighted Decline Crunch. Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Body Only or Weight If Desired. Mechanics Type: Isolation. Sets: 2. 0X2. 5lbs. X3. 5lbs. 15. X3. X4. 5lbs (very slow negatives)Flat Bench Leg Pull- In Crunch (variation of leg pull in, but with an added crunch movement)Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Body Only. Mechanics Type: Compound. Sets: 2. 5 crunches. Click Here For A Printable Log Of Ab Routine. What If I Don't Have Access To Weights? For some of us getting access to weights can be difficult, especially if we are on vacation. But what can we do to keep our abs in shape? Well, there are many ab exercises which use only your bodyweight rather than machines or weights. Some Of My Personal Favorites Include: seated leg pull- ins, slow crunches, oblique crunches, leg pull- in crunches, bicycle kicks, leg raises, and Russian twists. Seeing that people are almost always over anxious to developing their abdominal area, many try to find short cuts, one of them being, supplements. Will Supplements Help? Yes supplements will help and aid your goal of getting a lean stomach or six pack, but that isn't to say that you should depend upon them to get to where you want to be. You must keep in mind that a good diet, cardio, and the right ab routine are the keys to getting that sixpack. What Supplements Will Help? ECY Stack: The ECY stack is a fat burning stack which consists of ephedrine, caffeine, and yohimbine. Many believe that this is the best fat burning stack since the ban of ephedra. The ECY stack will raise your metabolism, allowing your body to go into a larger calorie deficit thus aiding to your body's fat loss. It will also help you have less cravings for food throughout the day, keeping your appetite down. The caffeine in the stack will allow your energy to be raised and it will keep you focused as well. For the money, value, and results, I feel this is easily the best fat burning stack out there currently. I am currently on this stack, and I am loving it. MAN Scorch: A very popular fat burning agent on the market today is MAN Scorch, a metabolic enhancer. This supplement will help your body go into a larger calorie deficit as well. It will boost your thyroid activity, provide energy bursts and it is also known to suppress your appetite. MAN Scorch contains green tea, which has been proved to reduce weight and keeps you more focused. Lipo 6: Perhaps the best known of the fat burners. Lipo 6 works as an appetite suppressant due to the synephrine HCL found in it, increased energy and mental focus from the caffeine, and will increase your metabolism. Lipo 6 is made by a very credible company, and has proved time after time that their products work. A wise choice if you're willing to spend the $2. Place - bigcalves. What Is The Best Ab Training Routine? Abs are a very noticeable muscle. When you take your shirt off people are looking for them. Even though they are a considered 6 small muscles, they take a big part of your upper body. Whenever someone looks at you from front, they notice your chest and abs. Abs Diet Workout Plan at Mens. Health. com. Download the Abs Diet Workout to your MP3 player. Download the Abs Diet Bonus Workouts to your MP3 player. Strength training: Three times a week. Below are total- body workouts with one workout that puts extra emphasis on your legs. Additional cardiovascular exercise: Optional, on non- strength- training days. Examples are cycling, running, swimming, walking, and using cardio machines. An interval workout is recommended for 1 day a week, and light cardiovascular exercise like walking is recommended for 2 of your 3 off days. Abs exercises: Twice a week. I recommend doing them before your strength training or interval workouts.(If you need to familiarize yourself with the different parts of the Abs Diet workout, click here.)Your Weekly Workout Schedule. Here, you're going to do circuit training to optimize your muscle- building potential. That is, you'll perform one set of an exercise and then move immediately to the next exercise, with just 3. Follow the order of the exercises here; that will allow you to work different body parts from set to set. Here's why circuit training works so well: You'll save time because you'll cut the amount of rest you need when you alternate muscle groups. More important, you'll keep your heart rate elevated throughout the workout, so you'll burn even more fat while you're exercising - - whether it's in the gym or in your own living room. In the first 2 weeks of the program, do the circuit twice. Move from exercise to exercise with no more than 3. When you complete one circuit, rest for 1 to 2 minutes, then complete the second circuit. After the first 2 weeks, when you've become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by 1. Here's a sample schedule of how you might arrange your workouts. Monday: Total- Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*, then complete the rest of the circuit twice. Exercise Repetitions Rest Sets Traditional Crunch* 1. Bent- Leg Knee Raise* 1. Oblique V- Up* 1. Bridge* 1 or 2 none 1 Back Extensions* 1. Squat 1. Bench Press 1. 0 3. Pulldown 1. 0 3. 0 seconds 2 Military Press 1. Upright Row 1. 0 3. Triceps Pushdown 1. Leg Extension 1. Biceps Curl 1. 0 3. Leg Curl 1. 0–1. Tuesday (Optional): Light Cardiovascular Exercise Such as Walking(Try for 3. Minutes at a Brisk Pace)Wednesday: Total- Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise* once, then complete rest of circuit twice. Exercise Repetitions Rest Sets Traditional Crunch* 1. Pulse Up* 1. 2 none 1 Saxon Side Bend* 6- 1. Side Bridge* 1 or 2 each side none 1 Back Extensions* 1. Squat 1. Bench Press 1. 0 3. Pulldown 1. 0 3. 0 seconds 2 Military Press 1. Upright Row 1. 0 3. Triceps Pushdown 1. Leg Extension 1. Biceps Curl 1. 0 3. Leg Curl 1. 0–1. Go on to the next page to see the rest of the week's schedule.. Thursday (Optional): Light Cardiovascular Exercise Such as Walking(Try for 3. Minutes at a Brisk Pace)Friday: Total- Body Strength Training Workout, with Leg Emphasis. Repeat entire circuit twice. Exercise Repetitions Rest. Sets Squat 1. 0–1. Bench Press 1. 0 3. Pulldown 1. 0 3. Traveling Lunge 1. Military Press 1. Upright Row 1. 0 3. Step- Up 1. 0–1. 2 each leg 3. Triceps Pushdown 1. Leg Extension 1. 0–1. Biceps Curl 1. 0 3. Leg Curl 1. Saturday (Optional): Abs Workout Plus Interval Workout. Complete one set of each ab exercise, then choose one interval workout from our selection. Exercise Repetitions Rest Sets Traditional Crunch 1. None 1 Bent- Leg Knee Raise 1. None 1 Oblique V- Up 6–1. None 1 Bridge 1–2 None 1 Back Extension 1. None 1. Sunday: Off. ABS EXERCISESTraditional Crunch. Lie on your back with your knees bent and your hands behind your ears. Slowly crunch up, bringing your shoulder blades off the ground. Bent- Leg Knee Raise. Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the floor. Use your lower abdominal muscles to raise your knees up toward your rib cage, then slowly lower your feet back to the starting position. As your feet lightly touch the floor, repeat. Oblique V- Up. Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques. Bridge. Start to get in a Pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abdominals in; imagine you're trying to move your belly button back to your spine. Hold for 2. 0 seconds, breathing steadily. As you build endurance, you can do one 6. Standing Crunch. Attach a rope handle to a high cable pulley. Stand with your back to the weight stack, and hold the ends of the rope behind your head. Pulse Up. Lie with your hands underneath your tailbone and your legs raised and pointed straight up toward the ceiling, perpendicular to your torso. Pull your navel inward, and flex your glutes as you lift your hips just a few inches off the floor. Saxon Side Bend. Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible. Side Bridge. Lie on your nondominant side. Support your weight with that forearm and the outside edge of that foot. Your body should form a straight line from head to ankles. Pull your abs in as far as you can, and hold this position for 1. If you can do 3. 0 seconds, do one repetition. If not, try for any combination of reps that gets you up to 3. Repeat on your other side. Back Extension. Position yourself in a back extension station, and hook your feet under the leg anchor. Hold your arms straight out in front of you. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it's just short of perpendicular to the floor. Raise your upper body until it's slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat. Go on to the next page to see the core exercises.. CORE EXERCISESSquat. Hold a barbell with an overhand grip so that it rests comfortably on your upper back. Set your feet shoulder- width apart, and keep your knees slightly bent, back straight, and eyes focused straight ahead. Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position. Home variation: Same, but with one dumbbell in each hand, your palms facing your outer thighs. Bench Press Lie on your back on a flat bench with your feet on the floor. Grab the barbell with an overhand grip, your hands just beyond shoulder- width apart. Lift the bar off the uprights, and hold it at arm's length over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position. Home variation: Just do standard pushups: Get in a Pushup position with your hands about shoulder- width apart. Bend at the elbows while keeping your back straight, until your chin almost touches the floor, then push back up. Pulldown. Stand facing a lat pulldown machine. Reach up and grasp the bar with an overhand grip that's 4 to 6 inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above your head. When you're in position, pull the bar down until it touches your upper chest. Hold this position for a second, then return to the starting position. Home variation: Bent- Over Row: Stand with your knees slightly bent and shoulder- width apart. Bend over so that your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor. With your palms facing in, pull the dumbbells toward you until they touch the outside of your chest. Pause, then return to the starting position. Military Press. Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder- width apart. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring it down to the front of your shoulders. Repeat. Home variation: Sitting on a sturdy chair instead of a bench, hold one dumbbell in each hand, about level with your ears. Push the dumbbells straight overhead so that your arms are almost fully extended, hold for a count of one, then return to the starting position. Upright Row. Grab a barbell with an overhand grip, and stand with your feet shoulder- width apart and your knees slightly bent. Let the barbell hang at arm's length on top of your thighs, thumbs pointed toward each other. Bending your elbows, lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return to the starting position. Home variation: Same, using one dumbbell in each hand. Go on to the next page for more arm and leg exercises.. Triceps Pushdown. While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches apart. With your elbows tucked against your sides, bring the bar down until it is directly in front of you.
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