A sixpack workout
The nice weather has been a couple weeks, so the time to see the body just to train. The best beach is on a tight course trained belly. In this article we discuss a number of exercises within a few weeks to train abs. We also added a sample training schedule.
Types abs
If we want to train the abdominal muscles, we must focus on three "types" abs. The human body knows next to the Rectus abdominis "muscles, including the Obliques. The rectus abdominis are known as the real buikspieren.De Obliques (Figure 1) are the sides of your abdomen. If you want to get a nice tight belly, you should also meetrainen.
The rectus abdominis we divide into two parts: below and above. This is because there are specific exercises for both pieces. First let's look at the specific exercises for the sides (1), bottom (2) and top (3). Then we discuss some general exercises.
Exercises for the upper abdominals
The most common exercise for the abdominal muscles is called the sit-up. In this article, I was deleted because they exercise too much load on your back does. I have therefore chosen the crunch for the upper abdominals.
Lie on your back on the floor (with a mat under you) with your knees bent. Make sure your upper and lower legs at an angle of 45 degrees with each other. Your feet should be approximately shoulder width apart.
Stick your fingers together and place them behind your head. This is the start position.
Come slowly a little bit higher, but keep your hands to pull your head (this should only support).It is not envisaged that with your entire back off the ground, but up to ten inches. This is the end position.
Hold this position about two seconds down bag and slowly back down again. Wait two seconds back and repeat these steps about 12 times.
Do a few sets of 12 repetitions maximum. What sets you must train, we discuss at the end of the article, because you must combine it with other exercises. To make the exercise more you weight disks on your breasts. Also you can instead of on the ground, training on a bench under a lie angle.
Exercises for the lower abdominals
The undersides train your best with the reverse crunch. The reverse crunch is.
Lie on your back on the floor (or a mat under you). Lift your legs straight up so they an angle of 90 degrees with your body make. This is the start position.
Try your buttocks off the ground so your legs toward your head moving. You come here from the lower ground. Make sure your legs straight and keep the rest of your body still. This is the end position.
Repeat these steps up to 15 times.
There are special weights for sale that you can tie your legs to make the exercise harder. Also you can exercise again on an exercise bench at an angle to do. You can also lighten the exercise by stretching your legs completely, but only your knees up to show (see below).
Exercises for the sides (Obliques)
The sides you train with the best twisted crunch. The name says it all: it is a crunch you run with a twist. Instead of moving forward again, try one now time to turn to your left leg with your right elbow and sometimes to your right leg with your left elbow. Do both sides for about ten repetitions.
How should I train?
You need a total of eight sets of these exercises. Try to change everything. You start with the usual crunch, crunch then twisted and haunting the reverse crunch. Keep up between sets 45 seconds rest.
Try four to five times a week to do these exercises. If you have result does not precisely say.This varies per person. If you have a fat percentage above 12%, you'll certainly never see abs.Therefore, you will also train abs addition to cardio training to do in that case.
Try to eat more protein and fat replacing carbohydrate-rich food meals (particularly slow carbohydrates).
You can also combine the exercises with the crunch crunch and twisted, your knees to your upper body pulling. There are many more variations to come, but we discuss in later articles.
The nice weather has been a couple weeks, so the time to see the body just to train. The best beach is on a tight course trained belly. In this article we discuss a number of exercises within a few weeks to train abs. We also added a sample training schedule.
Types abs
If we want to train the abdominal muscles, we must focus on three "types" abs. The human body knows next to the Rectus abdominis "muscles, including the Obliques. The rectus abdominis are known as the real buikspieren.De Obliques (Figure 1) are the sides of your abdomen. If you want to get a nice tight belly, you should also meetrainen.
The rectus abdominis we divide into two parts: below and above. This is because there are specific exercises for both pieces. First let's look at the specific exercises for the sides (1), bottom (2) and top (3). Then we discuss some general exercises.
Exercises for the upper abdominals
The most common exercise for the abdominal muscles is called the sit-up. In this article, I was deleted because they exercise too much load on your back does. I have therefore chosen the crunch for the upper abdominals.
Lie on your back on the floor (with a mat under you) with your knees bent. Make sure your upper and lower legs at an angle of 45 degrees with each other. Your feet should be approximately shoulder width apart.
Stick your fingers together and place them behind your head. This is the start position.
Come slowly a little bit higher, but keep your hands to pull your head (this should only support).It is not envisaged that with your entire back off the ground, but up to ten inches. This is the end position.
Hold this position about two seconds down bag and slowly back down again. Wait two seconds back and repeat these steps about 12 times.
Do a few sets of 12 repetitions maximum. What sets you must train, we discuss at the end of the article, because you must combine it with other exercises. To make the exercise more you weight disks on your breasts. Also you can instead of on the ground, training on a bench under a lie angle.
Exercises for the lower abdominals
The undersides train your best with the reverse crunch. The reverse crunch is.
Lie on your back on the floor (or a mat under you). Lift your legs straight up so they an angle of 90 degrees with your body make. This is the start position.
Try your buttocks off the ground so your legs toward your head moving. You come here from the lower ground. Make sure your legs straight and keep the rest of your body still. This is the end position.
Repeat these steps up to 15 times.
There are special weights for sale that you can tie your legs to make the exercise harder. Also you can exercise again on an exercise bench at an angle to do. You can also lighten the exercise by stretching your legs completely, but only your knees up to show (see below).
Exercises for the sides (Obliques)
The sides you train with the best twisted crunch. The name says it all: it is a crunch you run with a twist. Instead of moving forward again, try one now time to turn to your left leg with your right elbow and sometimes to your right leg with your left elbow. Do both sides for about ten repetitions.
How should I train?
You need a total of eight sets of these exercises. Try to change everything. You start with the usual crunch, crunch then twisted and haunting the reverse crunch. Keep up between sets 45 seconds rest.
Try four to five times a week to do these exercises. If you have result does not precisely say.This varies per person. If you have a fat percentage above 12%, you'll certainly never see abs.Therefore, you will also train abs addition to cardio training to do in that case.
Try to eat more protein and fat replacing carbohydrate-rich food meals (particularly slow carbohydrates).
You can also combine the exercises with the crunch crunch and twisted, your knees to your upper body pulling. There are many more variations to come, but we discuss in later articles.
