subject: Getting Six-Pack Stomach Part 2 [print this page] Getting Six-Pack Stomach Part 2 Getting Six-Pack Stomach Part 2
In part one, I try to explain the phenomenon of six-pack stomach. The following article is about how the formation of the six-pack stomach.
For that, first of all, I would give a statement to you. This formula is 3 x 3 = 6. There are four elements that can be obtained from these formulas. The first element is number 3 of the first, which represents the 3 main factors fitness: physical activity, dietary regulation, and the rest. The second element is the number 3 of the second course, which means three specific exercises abdominal muscle that needs to be done. The third element is the number 3 the third, which means three tips for each element of the fitness lifestyle. And the last element is number 6 which means that six-pack at a time to reflect as well that getting a belly boxes is not easy and takes a big sacrifice.
3 The Second Element - Three Exercises Stomach
In practice patterns during this run, I found three types of abdominal exercises including the most effective. Three types of abdominal exercises is what I use most often to hone the shape and good abdominal muscle strength. For maximum results and allows to perform in accordance with the volume (sets and reps scheme) which I outlined below, one needs to dedicate a special day for these abdominal muscles.
- Hanging Leg Raises
In accordance with the principles of exercise a priority (priority training principle), do the toughest exercises and the most effective in the first place a training session, because at the time tersebutlah muscles in a state that has not been exhausted. Hanging leg raises by some people to give the target pressure on the lower abdominal muscles. But overall, based on experience and proven from EMG test (electromyography - a test that measures the level of muscle contraction through electrical signals), this exercise provides the largest contraction in all parts of your abdominal muscles. Do 3 sets x 20 reps.
- Decline Sit-Up / Crunch
Sit-ups or crunches using a decline bench provides challenges and pressures greater than Sit-ups or regular crunch. This is because there is no or minimal back buffer when doing a negative movement (down) so it is more difficult for the stomach to make positive move (up). Perform 3 x 20 reps.
- Machine Crunch
Personally I like doing this exercise because it provides maximum pressure on your abdominal muscles without burdening lower back. Convenience is what allows me to focus more on technique right moves for the pressure and contractions become stronger. Because it is designed with an intelligent biomechanical considerations, then the motion is also possible to apply the contraction peak (peak contraction). This abdominal exercise machine may not be available at all fitness centers, and as an alternative that is not less well are: ball crunch (with feet close together for the difficulty factor is higher) or rope crunch on triceps pushdown machine. Do as much as 3 x 20 reps.
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