The six pack abs exercises and other types of abs exposed! One issue that has remained a myth and carries much misinformation is the training of the abdominal muscles compared to any other part of the human anatomy.
Proctol fat binder effective weight loss program abs muscular strength exercisesThe abs exercise plan is well known to canvass this that people take this route. Many gizmos and gadgets claim to give you the much coveted “six pack abs exercises”.
To rationally train your abs to their maximum limit of development, considers the following information.
As far as training and response to the training is concerned there is nothing unique about abdominal muscles.
Abs plan use principles that also apply to biceps and triceps. Ab workouts have three critical elements:
1. High intensity involving muscular strength exercises overload.
2. From workout to workout there is progressive intensity.
3. To avoid over-training and under training there needs to be proper spacing of workouts.
As abs exercises most people choose to do sit-ups or crunches. These exercises for abs are good but they basically only satisfy point one above and most of the time doesn’t satisfy point two.
Overload this is above normal is the only way to develop a muscle response. So why would your ab muscles develop beyond the capacity of 20 crunches a day for a year? The simple answer is that they won’t.
You need to increase intensity to force new development. While you can add a few crunches each day you are only increasing the duration; you can find a better way to get fast results. The following ab exercises have been proven to work:
1. Weighted crunches
2. Weighted incline sit-ups
3. Weighted sit-ups
Lying on the floor with your head near the low pulley weight stack is the best method for weighted crunches. Grasp the ends of the rope handle attachment and pull until the cable is tight with your hands resting beside your head at the ears.
Next do a crunch that takes your shoulders off the floor and takes up the weight stack about an inch or two. Use a weight that is heavy enough to limit you to only 8 to 12 reps.
There is an alternative for those who don’t have access to a low pulley. The high pulley for lat pulldowns can be used.
Either sit directly under the rope handles attached to the high pulley or kneel on the floor. Use the hold down to lock your legs. Place the handles next to your ears then do a crunch to contract your ab muscles and raise the weight stack an inch or two.
Make sure you choose a weight heavy enough to only allow you 8 to 12 reps.
Lower abs exercises
Another option is to lie on the floor with a barbell against your chest and then do a sit-up or crunch. Progressing in your strength is the only limitation of this exercise since you won’t be able to safely hold a lot of plates. But this can also be a good problem.
Shoot for an increase of 5 to 15 percent in weight you use for each successive workout. You should add more days off between workouts if you can’t get at least a five percent increase.
Do you find the abs exercises intimating and boring?
Don’t worry, you don’t have to if you don’t wish to do it. And you don’t have to force your body to adapt to the abs exercises.
There are much better alternatives that allows to excercise whenever you want, as you want it and eat your favorite foods to reduce your weight and look trendy and sexy.