It is easy to describe this isometric movement: grab the handle of the chin or the immersion table and keep your legs straight for as long as possible while keeping your shoulder blades down. Start trying two 30-second snatch, keeping your legs straight and your torso taut. The rest time interval is 60 seconds.
When you persist for more than 30 seconds at a time, you will find that you have formed serious core strength and endurance.
The next day-Palov Publishing House
This exercise mentioned earlier in this paper can train the anti-rotation function of abdominal muscles. The pulley should stand on the side of the chest-high cable machine, or the connecting belt with the same height should be fixed on a solid bracket. Hold the abdominal handle or bandage with both hands. Set the width of your shoulders. You want to start practicing under some tension.
Now press directly from the chest, hold it for a while, return to the starting position, and then repeat.
You should keep your torso upright and your shoulder blades down. If you see one shoulder raised, reduce the weight.
Starting from two groups of eight representatives, at most three groups 12 can be established, each group lasts 60 seconds. You can increase the difficulty by gaining weight or putting your feet together. You can also try to alternate between cable machines and bands. The band with its different Zhang Liwei your core muscles provides different challenges.
Day 3-Drug Ball Launch
This is probably the most difficult part of all deployment changes, especially if you have never tried it before. Like other sports, Basque suggests that it will force you to use the upper trunk muscles and core muscles, which must strive to keep the spine stable and expand your trunk.
Rub the medicine ball with both hands, straighten your arms and put them directly under your shoulders. Now move the ball out by hand as much as possible. Hold the fully extended position for a second or two, and then move the ball back to the starting position.
Starting with three groups of five representatives, one group of representatives will be added every week. Rest for 60 seconds between the two groups.
Tim Henriks' full load convention
Henriques likes to do weight-bearing trunk flexion exercises in some cases. If your abdominal muscles lack strength and volume, this is your routine. You can do exercise once a week, or you can practice abdominal muscles three times a week by rotating twice. Please make sure to rest for at least one whole day between training courses.
Day 1 day
Exercise Set Sales Representative Rest
A 1 Kneeling rope fastening 2-48-250-60
A2 suspension leg is increased by 2-48-250-60.
Kneeling rope taut
Connect the rope to the high cable pulley as shown in the figure, grab both ends of the rope and keep it above your head, because you are kneeling to the cable weight. Tighten, hold for one second, return to the starting position, and then repeat.
You will see a wide range of representations-it depends on whether you need a lighter weight or a heavier load to exercise your abdominal muscles.
If you are heavy, you may need a rest before you start to improve your hanging legs. The goal is to work as quickly as possible, from one exercise to another, and take as little rest as possible, because you can handle it. With the improvement of your physical condition, you should be able to do three or four laps without rest between exercises.
Improvement of suspension leg
If you can't hang down from your chin in a perfect way and get rid of a series of leg hanging movements, you need to start with an operable exercise and build a more difficult variant. This is the process from the simplest to the most difficult:
Reverse contraction on the floor (or reverse contraction on an inclined bench, if you can start from there, your head is higher than your legs). Roman chairs have raised knees. Roman chair legs are lifted with knees. Elbow supports (such as AB-originals) are used to lift the legs from the chin. Elbow support (where bodybuilders can stop if their grip prevents them from making the next two changes) is used to lift their knees (grab the chin with both hands, spread their shoulders with both hands, and fix the shoulder blades).
the next day
Exercise Set Sales Representative Rest
A 1Ab wheel push-out 2-46-200-60
A2 standing in Ab band holds 2-4 10-200-60.
A3 Sword Swing 2-48-20/ Side 0-60
Similarly, with this compound, the goal is to have as little rest as possible between exercises and cycles.
Standing Ab band held.
If you just watch the video and don't read these instructions, you may think that the person holding the tape-as if doing ballistic external rotation-is exercising. But it is this man who controls the other end of the band and trains abdominal muscles.
To execute the version shown in the video, you need a band and a training partner. When your partner stops at the other end of the belt and resists, put your arms around the belt. Ask your training partner to increase the resistance of some representatives every time.
No training partner? You can make an ab pulse with something attached to your head, just like a chin.
No band? Do a straight arm pull-down and put the lever in the bottom position for 20 to 60 seconds.
Through this exercise, you are training your abdominal muscles to resist stretching and increase their strength, stability and endurance.
wield a sword
You can use anything straight and strong, from broom poles to body sticks, which are the weighting sticks you can find in the aerobics room of the gym; It varies in size from 9 pounds to 24 pounds. As shown in the figure, you can also find unweighed bars in the aerobics room, and you can add a small weight plate at one end. This gives you the feeling of waving an axe or a sledgehammer.
The main rule is that you don't want anything much heavier than 15 pounds, which will slow down the movement and beat the target.
In order to complete the exercises shown in the video, hold the crossbar with your feet apart or wider when standing, and keep your hands apart, just like waving an axe. Swing sideways and stop when the barbell passes your outer leg. Make sure you drive into the swing and then force the lever back to the starting position. The faster you walk, the better you train as a condition.
Each party should have the same number of representatives.
excuse
All the coaches and contributors in T country we interviewed agree that there is no disconnect between training abdominal aesthetics and training abdominal function.
As Abel said, if you look at gymnasts, you can conclude that the training function is for aesthetic training. If your body fat is low enough and your overall muscle level is high enough, then a strong and conditional middle section will look amazing.
Remember the following points when training abdominal muscles:
For complete development, include all the functions of your front core muscles in training: flexion and/or tension resistance; Rotation and counter-rotation; Stability and posture. It's hard to think of reasons for doing sit-ups and sit-ups. Even if those trunk flexion exercises don't prove disc damage in the laboratory gym, there are many better ways to train your abdominal muscles. If you need to increase the size and strength of the front core, you can do trunk flexion exercises suggested by Henriques, such as cable sit-ups and leg lifts. As long as you remember that abdominal muscles have certain thickening potential, you will get a thicker waist if you succeed. Just because muscles are designed to do something doesn't mean you have to train that function. This is especially suitable for lateral flexion, lateral bending and lateral sit-ups. Without these exercises, your oblique muscles will develop well. If you find traditional aerobic exercise annoying or boring, you can achieve the same effect through vigorous and fast exercise.
Of course, if your diet and overall conditioning leave you with almost six cans, then these will not give you the aesthetic effect you need. But in order to keep these two parts of your plan in order, join the practice of one or more coaches, and the six-piece set of photos you have always wanted can be a low price and some hard work.