Gain Abdominal Muscles
Gain Abdominal Muscles
Gain Abdominal Muscles
Regardless of whether you are slim or muscular bodybuilder model, we want a flat belly. The muscles that make up the unique shape of this part of the body, have such a wonderful property that regenerate very quickly, so we can practice as often as we want, the more you train the more distinctive shape of the muscle out the door.
The abdominal muscles are a lot of red, slow-shrinking fibers that can withstand a lot of reps. We practice in order to reduce weight, so training should be aerobic in nature.
During practice, we draw attention to a simple abdominal muscle (in the middle part) and abdominal obliques (symmetrically distributed on both sides).
* How does the straight muscle of abdomen:
Bend the trunk forward and helps you exhale
* How does the oblique abdominal muscles:
Contraction-sided bend the spine and torso to the side and rotate the torso in the opposite direction, with the bilateral contraction of the spine bends forward
TRAINING
Training the abdominal muscles should begin to warm up even the simplest should include bending, twisting torso and hips circulation to warm up those muscles parties who will later work.
Became extremely popular last set of exercises, which serves to improve sculptures and strengthening abdominal muscles, called the Six Aerobiczn... Weider. Some of us familiar with these exercises, or heard about them, and really do not know anything about the author and originator, Joe Weiderze - who actually was and why this set of exercises called the six of us?
Josef E. "Joe" Weider was born on November 29, 1922 in Montreal. As a renowned coach of the world's best bodybuilders and creator of the modern theory of building training, conducted detailed studies, during which he concluded that the most effective in the formation of abdominal exercises are about as areobicznym. Abdomen and waist is the place where she likes to put off the fat and get rid of her required classes areobiczne no load.
Weider System and the same "Six", is still valid, anyone who applied to him sooner or later achieved success. Training consists of 6 exercises, hence the popular name. We do it lying down, without interruption and without abdominal muscle relaxation. The most important moment of each exercise is to stop the motion when the maximum muscle tension for 3 seconds. The program lasts 42 days and is cyclical performance of the same six exercises in the same order, one after the other on a regular basis thereby increasing the number of sets and reps.
We lie on a flat surface, HANDS ALONG THE TRUNK. CHANGE unosimy one leg, so that the knee hip SAVE AND ANGLE OF 90 , while Hovering Barka. Withstands OK in this position. 3 SECONDS, KEEP MAXIMUM MUSCLE TENSION.
In this exercise, we raise both legs AT THE SAME TIME.
WE PRACTICE THE SAME AS 1, SO THAT YOUR HANDS put on NAPE.
WE PRACTICE THE SAME AS 2, SO THAT YOUR HANDS put on NAPE.
In this exercise, we raise our shoulder portion TRUNK and maintaining muscle tone Belly WE "SCISSORS". HANDS ON THE NECK.
In this exercise, we raise our shoulder portion TRUNK AT THE SAME TIME AND BOTH stretched legs.
The drawings show the exercises in the table below sets out the training for each subsequent day.
1 day - a series of 6 reps for each exercise
2.3 days - 2 sets of 6 reps for each exercise
4,5,6 day - 3 sets of 6 reps for each exercise
7,8,9,10 day - 3 sets of 8 reps for each exercise
11,12,13,14 day - 3 sets of 10 reps for each exercise
15,16,17,18 day - 3 sets of 12 repetitions for each exercise
19,20,21,22 day - 3 sets of 14 repetitions for each exercise
23,24,25,26 day - 3 sets of 16 repetitions for each exercise
27,28,29,30 day - 3 sets of 18 reps for each exercise
31,32,33,34 day - 3 sets of 20 reps for each exercise
35,36,37,38 day - 3 sets of 22 repetitions for each exercise
39,40,41,42 day - 3 sets of 24 repetitions for each exercise
For a repeat recognize the full, symmetrical movement (slope).
We specified number of repetitions of each of 6 exercises, one after another, which creates a series. Another series starting the first exercise again.
DIRECTIONS
For exercises are performed correctly, the chest and shoulders should be slightly raised all the time at the top, so as not to loosen the end of the abdominal muscles and avoid the effect of loose descent down. We also need to be careful not to detach the loin from the ground.
It is also important to neck and neck were not too stiff nor too loose. In the case of exercises which keep your hands on the neck, we must remember that this does not mean that we help each other with hands raised his head, because it is not a race who is higher and faster, but yet inclined to work the abdominal muscles, not your neck. The best way is to put your hands in order to lay loosely on the side of the head.
A great role is played by regularity, we can not afford any break in the exercises. At the beginning it will be easy, because the training will take about 5 minutes, but sometimes there may be a half hour, and the final series should not exceed 40 minutes. However, if it happens the day when not required will be performing a series of rezygnujmy not, the next day us continue training. But I do not advise to do it too often, because each day has its value for the motor stimulation of the abdominal muscles so that they do not have a break of more than one day, otherwise it will stop their long-term burden, which had little chance of obtaining the desired end result.
To help underpin the time I suggest practicing at the same time, it may be in the morning, someone else will evening while watching a favorite show.
I wish perseverance:)
Should I Take Pride In My Appearance if I am Overwieght? Best Way To Gain Muscle - Give Your Testosterone Levels A Boost Gaining lean muscle: Secret Blueprint for Gaining Lean Muscle How to Speed up Your Metabolism – Ways to Increase Metabolism and Lose Weight Quickly Increase Metabolic Rate – Easy, Effective and Cheap Techniques to Boost Metabolism and Lose those Extra Pounds Increase Your Metabolism – Learn the Best Ways to Boost Metabolism for Quicker Weight Loss Help Me Lose Weight by Burning Fat in the Gym Muscle Building And Workout Is A Way To Get The Look You Have Always Wanted Eating to Develop Muscle Mass - What to Consume to Pack on the Brawn A Uncomplicated Guide on What to Eat to Construct Muscle Anabolic Again Muscle Building Protocol-Anabolic Again Review Find Out How To Get Cut Muscles Baseball Fitness Testing