| |
# 1 Cable Crunches |
- Tips
|
When
doing crunches, hold resistance on your chest rather
than behind your head. This prevents unnecessary stress on the neck and pulling with your
hands. Set limits, but don’t expect the impossible. Live for the next bit of
progress, and then the next, and then the next. Target a 5% strength gain on exercise, get
it, then target another 5% and so on. Bit by bit you’ll get bigger, and lots of
little bits add up to huge gains. Minimize or eliminate physically demanding
activities other than your weight training outside the gym. Restrict aerobic training to
just 25 minutes of moderate work three times a week. This aerobic training can consist of
and should include: rolling blading, running, aerobic class, biking, or any sport
activity. |
Starting position |
Grasp
two handles or a rope from the cable above, and kneel on a padded surface. The cable will
be above and in front of you. |
Stabilize |
Slowly
bring your wrists down towards your head. This should take some tension and stress off the
shoulders. Stabilize the hip area and keep your knees together. Your back should be
straight with your torso at a slightly forward angle. |
The Exercise |
Slowly
contract the abdominals, focusing on the area from the ribs cage down to the pelvis.
Straighten back up very slowly, keeping constant tension on the abdominals. |
Sets |
Try
to do 3 to 4 sets of 30 to 50 reps each. Maintain a slow pace and rest about a minute
between sets. |
Caution: |
Don't
hyperextend your lower back are the top; try to keep all the tension on the abs. |
| |
#2
Crunches |
- Variation
|
You
can also place your fists on your forehead to assure you are stable and focused. |
Starting position |
Lie
flat on your back with your feet flat on the ground or on a "sit-up board." |
Stabilize |
Make
sure your pelvis is in a neutral position before you begin. Place your hands on your upper
chest. Keep your head and neck stable. |
The Exercise |
The
abdominals create the exercise. you should visualize the rib cage being drawn down and in
towards the pelvis when the abdominals contract. Both the contraction and the eccentric
phase should be slow and precise. |
Sets |
Try
four sets. Go for 25 reps in each set (the tempo should be fairly slow, but don't obsess
about counting), and rest about 45 seconds to a minute after each set. Your abs should be
burning when you finish four strict sets of these! |
Caution: |
- Don't put your hands behind your head. This leads to poor form and possible injury.
- Tips: Make a first and place it
between your chin and collarbone; with the other hand, grasp your wrist. This keeps you
from moving your head and lessens the strain on your neck.
|
|
|
Product Recommendations |
- AccuFitness
- FatTrack Advantages
- On Sale Now
|
 |
 |
Over
250,000 men and women have used AB-SOLUTION PLUS to lose inches - so
can you! A scientific, double-blind, placebo-controlled research study
showed that AB-SOLUTION PLUS fat reduction cream users lost an average
of 2.1 inches from each thigh (a combined average of 4.2 inches) in
only three weeks. In another blind study, subjects lost inches from
and reduced up to 14% of the fat layer from the stomach and up to 15%
from the arms in 30 days.
 |
|
- Deluxe Nylon with from Padded Arm
- Slings for greater comfort and
support. For use in conjunction with a standard Chin Up Bar for greater AB and Oblique
isolation when performing Leg Lifts.
On Sale
Now
|
Grizzly Grabbers, unique three in one product - Protects Hands like a
glove, and Functions as Lifting Grip, Wrist Wrap Combination. Textured neoprene grip
straps combined with neoprene padded, adjustable wrist support for extra comfort. Cinch
ring and velcro® closure. |
Grabbers
|
 |
- Full
1 1/2 inch width provides 20% more grip area than 1 1/4 inch straps, Plush 5mm foam
padding for superior comfort, Extended length design allows
for an extra wrap around the bar to reduce slippage.
|
|
Increase
Lean Muscle Size and burn more Body Fat with Humagro Growth
Hormone.
|
|
