The guide to chisled ABS !!! Look Hot this summer
Muscles Worked: Side, upper, and lower abdominals
Position:
Position yourself on a mat or soft surface so that you're lying on your
side. Rest your upper arm on your side and place your hand from your
lower arm behind your head.
Start: With your head, neck, and body parallel to the floor, lift your upper body up slowly and as far as you can.
Finish: Hold at the top of the movement for a short time before slowly returning to the start position.
Tip:
Do a set on one side, then switch sides and perform another set on the
other side. Continue to alternate in this fashion until you're done.
This will allow you to save time and also give each side a chance to
recover for the next set.
Kneeling Cable Crunches
Muscles Worked: Upper, middle, lower, and side abdominals
Position:
To perform kneeling cable crunches, use a rope or a bar with a
pull-down machine. Kneel down facing the machine so that the cable
comes down at a slight angle away from the rack as you crunch down.
Start:
Grab the rope or bar and pull it down so that your hands are positioned
just above your forehead. Crunch down as far as you can go, keeping the
rope or bar in the same position. Keep your arms locked in the same
position and focus on your abs doing the work.
Finish: Bring your body back up slowly to the start position by focusing your abdominals to do the work and control the motion.
Tip:
Because you can add heavier weight, this is a particularly good
exercise for causing the abdominal muscles to fatigue faster with fewer
reps. Perform the kneeling cable crunches carefully and slowly,
exhaling as you go down.
Hanging Leg Raises
Muscles Worked: Upper, middle, and lower abdominals
Position:
Using a horizontal bar, position your grip on the bar a little wider
than shoulder width. Hang from the bar so your legs dangle straight
down.
Start: With your feet side-by-side, bring your legs up
slowly as far as you can toward your chest by bending your hips and
knees.
Finish: Hold the position at the top before returning slowly to the start position.
Tip:
Use gloves or chalk on your hands to prevent slipping and hand fatigue.
For variation, twist your hips to either side to hit your obliques or
side abdominal muscles.
Crunches
Muscles Worked: Upper and middle abdominals
Position:
Lie down on the floor or a mat. Bend your knees to about 90 degrees
while keeping your feet flat on the floor. Place your hands gently
behind your head.
Start: Keeping your back and head straight, lift your shoulders off the floor about 4 to 6 inches.
Finish: Hold the finish position for a short period before lowering yourself slowly back to the start.
Tip: For a more difficult workout, try holding a weight plate across your chest as you perform the crunches.
Assisted Abdominal Leg Pushes (Advanced)
Muscles Worked: Upper, middle, lower, and side abdominals
Position:
Have a training partner stand with their legs slightly bent and spread
a little farther apart than shoulder width. Lay down on your back,
positioning your head on the mat between your partner's legs.
Start:
Grab hold of your partner's ankles for support and bring your legs up
with a slight bend in your knees. Your partner should then grab the
front of your ankles and proceed to push your legs down towards the
floor.
Finish: It is your goal to resist your partner's leg
pushes as best as you can and bring your legs back up to the starting
position quickly, but under control. Avoid having your feet touch the
ground after each push.
Tip: This one is a lot of fun! However,
it is a more difficult exercise and should be performed by advanced
participants only. To make the routine more interesting, have your
partner randomly push your legs to the left and right as well as to the
center.
Putting It All Together
The
abdominals are an important set of muscles for trunk stabilization.
Always warm up and stretch before each workout session. It's important
to note that ab training is often performed at the end of a workout or
on its own in a separate workout. Choose to perform 1 to 3 sets of each
exercise, depending on your level of experience.
Remember, to
get the most from your ab training, use protein to help you get the
look your hardworking physique wants! And use a fatburner to
help increase your energy levels and support your overall weight-loss
goals. With the help of that and protein added to your bodybuilding
diet plan, doing this great ab-building workout three times per week as
part of your training plan can help you achieve the dialed-in six-pack
you've always wanted!
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