AB Six Pack

 

 

 

AB Six Pack

By Steve A Foster

 

 

Having a good "six pack" of abdominal muscle is what any person engaged in sport and even more to bodybuilding, would like. However, most information that people know about abdominal work is often misunderstood. All we ever see is people spending hours working on the abdomen, the abdominal wall trying to re-emerge from a large amount of fat and even always complain about not making them see the "six pack."

Taking into account this: "No matter how much abdominal work you perform, you can never have a defined abdomen until you do something to remove the thick layer of fat covering them." On the other hand, if you're among those who believe that performing hundreds of crunches every day can remove fat from that area, as you say you've lived deceived. You can finish with good six pack abdominal muscle, but since the fat around your abdomen is still there, you do not get it to appreciate.

A big part of having a good, clean middle section lies in the diet. This is a key point for low body fat levels, and thus, you can watch all the effort put into it. Without a proper diet, we could not see the progress we're making. In addition to diet, a good technique to perform such exercises, we will ensure that the development of our bellies will be optimal, and thus, to accomplish what we look for. And you begin to apply these tips and stop wasting time, I will present a series of exercises that you should take into account in your next abdominal muscle routine. That are described in such a way so as not to make mistakes in their implementation.

 

 

LYING LEG LIFTS

Muscles worked:

The primary muscles worked in the lying leg lifts are the lower abdominal muscles. Second is the upper abs, oblique and hip flexors.

Equipment needed:

This exercise can be performed on the floor or on a flat bench.

Execution:

Lying on the floor with your back flat, place your arms with your palms down, between the floor and your buttocks. Please keep your lower back rounded and, your shoulders slightly raised off the floor. Keep your legs slightly bent. Then upload about 60 cm above the floor. With great control, back down till you have your legs a few inches off the floor. Repeat until you have completed the desired repetitions.

Recommendations:

Be sure not to arch your back while you do your repetitions. Place your hands under your buttocks, this will help keep your lower back rounded and firmly placed on the floor. Similarly, this will keep the tension in your abdominal muscle.

Comments:

The lying leg lifts are a great movement to emphasize the lower abdominal muscle. This is important for full development of the abdomen. Remember, the abdominal are a muscle and are stimulated by overload. To increase it, this time you can place a dumbbell between your feet.

 

 

HANGING LEG LIFTS

Muscles worked:

The primary muscles worked during the hanging leg lifts are the lower abdominal muscle. Second is the upper abs, oblique and hip flexors.

Equipment needed:

The Chinning bar.

Execution:

Dominated reaches the bar and let your body hung. Raise your legs and bring your pelvis forward, contract your abdominal muscle and your lower back slightly rounded. With great control, lower your legs back to starting position. Repeat until you have completed the desired repetitions.

Tips and recommendations:

Keep the movement under control. Do not swing or push to raise your legs. Keep tension on your abdominal muscle at the bottom of the movement.

Comments:

If you decide to do this exercise, could be useful to use straps. With this your grip is not weakened. The abdominal respond to overload like any other muscle. A disadvantage of this exercise is that it is difficult to add extra resistance.

 

 

INVERSE CRUNCHES

Muscles worked:

The primary muscles worked in reverse crunches, lower abdominal muscle and hip flexors. Second upper abdominal muscle and oblique.

Equipment needed:

Declined bench or abdominal adjustable table.

Implementation:

Lie face up on the bench and place your hands over your head to hold you on the bench. Flexing your legs and lift your knees toward your chest by lifting the pelvis. Under strict control, lower your legs and return to the starting position.

Tips and recommendations:

Be sure to keep a strict control and balanced legs.

Comments:

The reverse crunches are not as effective as leg lifts. It is difficult to add additional strength and feel as if the exercise put too much stress on the hip flexors.

 

 

CRUNCHES

Muscles worked:

The primary muscles worked in crunches are the upper abdominal muscle and then comes the lower abdominal muscle and oblique.

Equipment needed:

The crunches can be done on the floor or on a bench.

Execution:

Lie on the floor with your back completely flat. Flexing your legs and lift your knees, so your legs are perpendicular to the floor. With your hands placed in front of your chin or behind your head, exhale up your torso toward your knees by a strong contraction in your abdominal muscle, hold it for a second and then slowly returns to its original position.

Tips and recommendations:

Do not arch your lower back during crunches, Keep it slightly rounded. If you have your hands behind your head, make sure not to push the neck. Do not try to lift the entire body off the floor. Keep your lower back in contact with the floor or bench, and round your shoulders in the contraction phase of the exercise.

Comments:

The abdominal are like any other muscle and are stimulated by overload. You can hold some weight while doing crunches to increase the overload and abdominal stimulate further development.

 

 

Crunch ROPE PULLEY

Muscles worked:

The primary muscles worked in the rope pulley crunches are the upper abs. Second is the lower abdominal muscle and oblique.

Equipment needed:

Milestones for machine back and a rope handle.

Execution:

Take the rope and go down to your knees. Keep your arms above your head. Now, bring your torso down till you're 90 degrees from vertical. Under strict control, raise your torso back to the starting position. Repeat this movement until you have completed the desired series.

Tips and recommendations:

You must remain under strict muscle control throughout the movement. Keep your legs and hips tight and made the move from your hips.

 

 

INCLINED CRUNCHES

Muscles worked:

The primary muscles worked in inclined crunches are the upper abs. Second is the lower abdominal muscle and oblique.

Equipment needed:

Declined bench or an adjustable bench.

Execution:

Lie with your back flat and your feet secure. With your hands placed in front of your chin or behind your head, exhale and upload your torso toward your knees by a contraction in your abdominal muscle. Hold the contraction for a second and then slowly lower your torso to the original position.

Tips and recommendations:

Do not arch your lower back during crunches inclined, keep it slightly rounded. If you placed your hands behind your head, make sure not to press on your neck. Do not try to lift your entire body of the bench. Keep your lower back in contact with the bench and round your shoulders during the contraction phase of the exercise.

Comments:

The abdominal respond to overload any other muscle. To increase the overhead, you can hold some weight while doing the exercise. Stick to the letter all the points described here and I'm sure you will soon see the results.

Good luck and see you soon!