Want Abs? Then train them with this easy guide
More than any other part of the human anatomy, abdominal muscles have frequently been the subject of mis-information and mythology. All sorts of gizmos and gadgets in the market claim to be able to produce the coveted "six-pack" abs. Instead of using them, you can rationally train your abs to their absolute maximum limit of development using just everyday gym equipment, for as far as their training and response to training is concerned, there’s nothing different about them from other muscles. Principles that apply to biceps and triceps apply equally to abs.
There are three critical elements that should be present in your abs workout. They are:
- High-intensity of muscular overload
- Progressive intensity from workout to workout
- Proper spacing of workouts to avoid overtraining or undertraining
Sit-ups or crunches are a favourite ab exercise with most people. While they are basically a good exercise and can satisfy the first criteria listed above, most people don’t perform them with progressively intensity (the second criteria). Muscles develop only in response to overload. Performing 20 crunches a day in the same way for a year would never force your ab muscles to develop beyond their existing capacity.
Thus you’ll need to, for example, add a few crunches every day. That really just increases duration. There are better ways to increase intensity in the form of other ab exercises:
1- Weighted crunches
2- Weighted incline sit-ups
3 - Weighted sit-ups
Weighted crunches should be done lying on the floor with your head close to the low pulley weight stack. Then, using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy, you can only do 8 to 12 reps.
If you don't have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears, then contract your ab muscles into a crunch that raises the weight stack an inch or two. Again, choose a weight that is so heavy, you can only do 8 to 12 reps.
Weighted Situps or Weighted incline situps are good intensity exercises. Lie on the floor and do a sit-up or crunch while holding a barbell plate against your chest. The limitation of this exercise is that, as you progress in strength, it will not be possible to hold enough plates on your chest safely.
With each successive workout, aim for a 5-15% increase in the weight you use. If you can't manage a 5% increase then it's time to add more days off between your workouts.
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