Gym And Fitness : Abdominal exercise

Showing posts with label Abdominal exercise. Show all posts

Exercises the abdominal muscle in a way Rotating Crunches

Rotating Crunches

This strength training exercise refines and strengthens the size if you work without a dumbbell. It develops obliques if you use a ballast heavier and heavier.

Targeted muscles

He urges the obliques of the abdominals. Large and small obliques are part of the abdominal strap with the big right of the abdomen and the transverse. The action of the obliques is the flexion and rotation of the bust and pelvis.

Execution of the exercise

Extended starting position with lumbar glued to the ground. The legs can be bent over the chest, resting on a bench or on the ground with a 90 degree angle at the knee. Bring a shoulder in front of the opposite knee, then slowly return to the starting position. The elbow will touch the knee if your legs are bent over your chest.

Breathing

Inspiration at the beginning of movement when the rib cage is open. Blow by executing the movement.

Safety instructions

Avoid placing your hands behind your head as you tend to use it as a counterweight to exercise. This can lead to cervical problems. The easiest way is to keep your hands on your temples or chest.

Exercises the abdominal muscle in a way Rotating Crunches

By Doheib Saturday, 23 September 2017

Exercises the abdominal muscle in a way Leg Reports

Leg Reports

Here is an excellent movement to strengthen your abdominal muscles and strengthen your bust. Reverse leg surveys can be performed everywhere. No need for complicated machines or weight machines, just a bar or a solid support to grab and it's done.

This weight training exercise will make you strong. But it must be admitted that it is quite difficult to achieve especially if you are a beginner. When I started spinning my legs, I could only do 4 or 5 reps. With training, I was able to climb up to 20 reps and my abdominals are hard as steel.

If it is often advised to complete the abdominal session with conventional legs, it is better to place the spiked leg record at the beginning of the session because it is rather full-bodied. You can do a few sets of crunch at body weight to prepare and warm up the abdominals, then then chain directly onto the exercise.

Start by doing 4 sets of 5 repetitions at body weight (4 * 5). If you validate the format, add one more repeat to the next session (4 * 6), and so on.

It is possible to weight the exercise using weights that are fixed on the feet or a ballast belt.

Targeted muscles

The reversed legs at the helm work the great right of the abdominals and the obliques. The muscles of the back, the triceps and the forearms (taking of bar) are also put to contribution. In fact, the first part of the movement resembles a pull-over; we also find the sensations of a pulling arms outstretched for the back.

Execution of the exercise

Starting position arms stretched, suspended at the bar, and the body motionless. Climb the legs by bending the hips and knees, while bringing the feet to the level of the bar. Return to the starting position, braking the descent. The more slowly the exercise is done, both in the positive and negative phases of the movement, the greater the difficulty.

Breathing

Exhale in effort by climbing the legs, and inhale back to the starting position.

Safety instructions

Keep your arms straight and do not bend your elbows.

Choose a solid and stable support. A traction bar fixed between the stumps of a door or between two walls will not be suitable; this is not reliable. For simple legs, this can happen. But with the upside down legs, head down and feet in the air, it's way too risky. One can finish tetraplegic with a simple fall on the cervical ...

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Exercises the abdominal muscle in a way Leg Reports

By Doheib Saturday, 23 September 2017

Exercises the abdominal muscle in a way Knee Reports

Knee Reports

This abdominal muscle exercise is often performed on a Roman chair, a device found in most weight-training rooms. It strengthens and muscles the waist, the abdominals but also the flexors of the hip.

Targeted muscles

He asks for the great right of the abdominals in static, the right anterior and the psoas iliac.

The large right is part of the abdominal strap with the obliques and the transverse. The action of the great right is the bending of the trunk.

Execution of the exercise

Hanging on a bar, on a espalier or called on a Roman chair, climb the knees as high as possible by contracting the right of the abdominals. Slowly lower backwards without arching the lower back until the thighs are parallel to the ground. The amplitude does not need to be large, so try to wind up abdominals.

Supended at a bar, you can harden this exercise by finishing the movement by a pelvic coil up to touching the bar with your feet. The final "ball" position makes it possible to stretch the entire upper part of the back and also the backs.

Breathing

The muscles being constantly contracted, having easy breathing is difficult. Exhale by contracting hard.

Safety instructions

This exercise is of little interest because the great law is worked in static. It is mainly the psoas-iliac and the anterior right - the flexors of the hip - that are worked. It is better to carry out crunches or pelvic surveys that wind the spine and demand the great right of the abdominals in dynamics.

Think about stretching because shortening due to lack of flexibility of the hip flexors is often responsible for lower back pain.

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Exercises the abdominal muscle in a way Knee Reports

By Doheib Saturday, 23 September 2017

Exercises the abdominal muscle in a way Sit-up

Sit-up

This weight training exercise strengthens the waist and muscles the abdominals. He has a reputation for working the lower abdomen, where the crunch on the ground rather solicits the top of the abdominals.

Targeted muscles

He asks for the great right of the abdominals in static, the right anterior and the psoas iliac.

The large right is part of the abdominal strap with the obliques and the transverse. The action of the great right is the bending of the trunk.

Execution of the exercise

Sitting across the bench or on a floor mat, hands at the edge of the bench for balance, stretching the legs and bringing the knees back to the chest. Keep the abs under tension during movement.

Breathing

Inspiration by stretching your legs.

Safety instructions

Care must be taken to ensure that the feet never touch the ground. This exercise is of little interest because the great law is worked in static. it is especially the psoas-iliac and the anterior right which are solicited. It is better to make crunches or pelvic surveys that wind the spine and demand the great right of the abdominals in dynamics.

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Exercises the abdominal muscle in a way Sit-up

By Doheib Saturday, 23 September 2017

Exercises the abdominal muscle in a way Pond surveys

Pond surveys

This weight training exercise works the abdominals and strengthens the waist. He has the reputation of soliciting the lower abdominals. Unlike other exercises, this one does not allow to add ballast, but it nevertheless is effective.

Targeted muscles

The basin survey on an inclined plane requires the great right of the abdominals.

The big straight, the "chocolate bar" is part of the abdominal strap with the obliques and the transverse and allows the bending of the trunk. The abdominal exercises where one raises the pelvis and the legs while keeping the bust fixed have the reputation of working more down the abdominals. Those like the crunches where the rib cage is wound with the immobile legs would do more work the top of the abdominals.

Execution of the exercise

Two slightly different variants are possible. It can be done on inclined bench and also on the ground. Lying on the bench, flexed legs, take off the buttocks by rolling the lower back and bring the knees towards the chest. Slowly return to starting position.

Breathing

Inspiration at the beginning of movement when the rib cage is open.

Safety instructions

Depending on the inclination of the bench, care must be taken that the feet never touch the ground. Always slow down the execution of the exercise, avoiding to arch the lumbar when the legs go down. For the benchless version, put a mat on the floor to avoid hurting your lower back.

Exercises the abdominal muscle in a way Pond surveys

By Doheib Saturday, 23 September 2017

Exercises the abdominal muscle in a way Ground Crunch

Ground Crunch

Exercises the abdominal muscle in a way Ground Crunch

Crunch is a simple and effective exercise to muscle the abdominals. It refines and tightens the waist if you work with body weight, and develops the abdominals if you use an increasingly heavy ballast. It does not require any hardware and can be done anywhere.

Targeted muscles

The crunch mostly appeals to the great right of the abdominals, the famous "chocolate bar", and secondarily the oblique muscles located on the side of the waist. The great right allows the bending of the trunk; it brings the pubis closer to the sternum by a vertebral coil when the pelvis is fixed. It also allows the retroversion of the pelvis when the trunk is fixed.

The crunch has the reputation of more to apply the upper abdominals (above the navel) compared to the pelvis or legs, which would rather work the lower part.

Execution of the exercise

Starting position elongated on the ground or on a bench. The hands can be placed on the head at the temples, on the chest, or along the body (easier). Avoid positioning them behind the neck.

The feet can be placed on the floor, near the buttocks, or rest on a bench. It is also possible to place the thighs vertically, knees bent and spread, crossed feet, so as not to arch the lower back during the movement. Be careful, the more the legs are raised or even stretched, the more the difficulty increases.

Wrap the bust forward by contracting the abdominals. The shoulders only take off a few centimeters from the ground, and the lower back and hips remain fixed.

The return to the starting position must be carried out smoothly, retaining the contraction and tension in the muscle. The speed of execution is slow and constant. A weight can be placed on the chest like a cast iron washer or a dumbbell, to add difficulty to exercise. You can also stretch your arms backwards to increase resistance.

Breathing

Inspiration at the beginning of movement when the rib cage is open. Blow by performing the movement and tighten your abdominals. Respiratory blockage should be avoided.

Safety instructions

Avoid placing your hands behind your head, because often you help yourself to do the exercise when you block. This can lead to cervical problems. The easiest way is to keep your hands on your temples or chest.

Do not lift the lower back, the very small amplitude does not improve exercise efficiency.

Working with unblocked feet, tight and knees apart, limits the activity of the hip flexors, psoas-iliac and anterior straight, and avoids many tensions and pains in the lower back. If you have back pain when you do the abs exercises, this article should help you: Why do I have back pain when I do the abs?

Crunch Tips

As postural muscles, the abdominal muscles are rather enduring and can be worked in long series. We suggest series of 15 to 30 repetitions, but if you can do more, do not hesitate to harden the exercises. At the planning level, 3 complete sessions of abdominals per week will do the trick. But do not forget to work all the muscles that make up this group, not just those that are visible, on the surface! I think especially the transverse, do not zap the cladding!

We can do the abdominals at the end of the session, so that they remain fresh for the global exercises where they are used.

If you find the exercise too easy and you can chain more than 50 repetitions, do not hesitate to harden the exercise by adding resistance. To do this, you can move your hands away from your chest and reach out your arms behind your head. You can of course use weights, discs or dumbbells, to place on the chest or behind the neck. This is especially true if you want to gain weight at the waist (thin people).

We remind you that to get dry and drawn abdominals, doing exercises will not be enough. The exercises allow to strengthen the abdominal muscles and help to reduce the waist circumference, in particular by the practice of the cladding. But only the diet will rid you of the layer of fat that covers them. To do this, review your nutrition and regularly carry out an aerobic activity (cardio-training) in addition to bodybuilding.

Exercises the abdominal muscle in a way Ground Crunch

By Doheib Saturday, 23 September 2017

exercise the abdominal muscles

Abdominal exercises

Concrete abdominals do not happen overnight. This requires effort, regularity and various exercises to properly muscle the great right, the sides and also the deeper muscles. Here you will find all the most effective abdominal exercises to solicit all these parts and get a nice "chocolate bar"!

What is the best exercise for the abdominals? What is an effective program to have muscular abs and good sheathing? In this section you will see how to muscle the abs effectively, without hurting the back.

You know, no abdominal visible without a good diet, unless it is dry nature. So pair a diet - or a good nutrition plan - with cardio and weight training.

Straight Abdominals

exercise the abdominal muscles

By Doheib Saturday, 23 September 2017

The most important points for stronger abdominal muscles

The points for stronger abdominal muscles

The muscles of the abdominal, what you do not reduce the body fat percentage and reduce the amount of water trapped under the skin .. And not reach by coincidence, a great effort is needed .. The most important points to reach the muscles of the abdominal better 🔴 Protein protein adequacy .. Diet milk rich protein moderate carp .. Protein helps to create muscle mass .. And all that muscle mass increased all the increased fat burning rates 🔴 meal after the exercise is rich in caribbean protein .. and the carp after the exercise after the exercise, the chance that it turns less fat Bkter .. Rapture rates are at the highest level after the hard exercise Healthy fats enter your body .. Healthy fats, almonds or nuts .. Healthy fats help in the body fat character .. Originally indirectly by helping to inhibit insulin levels in the blood, which in turn reduces fat formation High protein intake with high protein levels, medium rates, cleverly distributed carp, and moderate levels of healthy fats. It helps you transform your body into a fat burning machine in 24 hours. Metabolism Btak 🔴 Reduce the amount of carp gradually throughout the day .. A pre-sleep meal should be a few or no carbs .. Start the day with a high carb and gradually reduced Keep away from sugars and sweets .. Increase insulin and insulin 🔴 Reduce salt as much as possible .. Increase the amount of salt Bmzm water under the skin and be taken as fat 🔴 In the belly of belly every day .. Exercise muscles every day not show .. of two days a week but a belly .. 🔴 🔴 🔴 🔴 In the game of several bat .. Play in each exercise 4 corners .. Each corner 4 groups .. Each group 15:20 Repeat with medium resistance 🔴 Change the corners of the abdominal and targeted from everywhere .. Upper corners .. and the lower abdominal and sides 🔴Cardio .. One of the most important needs to help you reduce fat rates .. Cardio best time for him after exercise or the first to be corrected from sleep 🔴Hiit or high intensive interval training is better and more important than the cardio and more than 10 times .. The exercises depend on a few rest periods and successive consecutive exercises .. By the heart rate and thus increase the fat burning rate Read more ...