Want Abs

Posted on November 16, 2009

» Filed Under Build Muscle, Weight Loss |


Exercising the abdominal muscles has lately been the topic of more half truths and mythology. Gadgets and gizmos claim that they’ll give you those popular “six-pack” abs. But here’s how you can sensibly train your abs to their total maximum limit of growth using daily gym gear. There’s nothing exclusive about abdominal muscles till their training and answer to training is concerned. The philosophy that applies to triceps and biceps apply evenly to abs. The three serious elements of your abs workouts are:
1. High-intensity of muscular overload
2. Progressive intensity from workout to workout
3. Proper spacing of workouts to avoid overtraining or under training

Most people perform sit-ups as an ab exercise. While these are essentially good exercises that can gratify point 1 above, how many people utilize them in a way that assures point 2? Muscles will only build up in response to overwork that is above normal. To force new expansion, you need to augment the intensity. You could add little more crunches every day, but that actually just increases duration. Abs exercises proven to work
1. Weighted crunches
2. Weighted incline sit-ups
3. Weighted sit-ups

The finest way to do weighted crunches is to recline on the floor with your head close to the low pulley weight stack. Using the cord handle attachment, grab the ends and pull the rope until it is firm and your hands are quiescent at the side of your head near your ears. Now contract your ab muscles in a crunch which raises your shoulders off the ground and draws the weight pile up. Prefer a weight that allows you to do 8 to 12 reps.

If you don’t have admittance to a low pulley, there is a good option. You can use the elevated pulley that is usually used for lat pull downs. Kneel down on the floor directly under the rope handles which you attach to the high pulley. Padlock your legs under the hold down. Drag the handles into position next to your ears, contract your ab muscles into a crunch that lifts the weight stack an inch or two.

As a additional substitute, you can recline on the floor and do a crunch pr sit up while holding a barbell plate next to your chest. The drawback of this exercise is that, as you development in strength, it will not be possible to hold sufficient plates on your chest securely. But that’s a good difficulty to have. On each consecutive workout, shoot for a 5-15% boost in the weight you use.

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Comments

One Response to “Want Abs”

  1. Fitness Bench Champ on November 17th, 2009 10:49 am

    Great tips on working your abs. To get a six pack you really need to focus on your diet. If you are not eating right your abs will never show. You have to reduce your body fat percentage. The best guide I have found is the Abs Diet book by Mens Health. It is smart, pratical, and doable. I you are serious about getting healthy and looking better I can’t recommended anything better.

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