USA NPC Bodybuilding Competition luminaries Stan McQueen designed for you a perfect set of abs training program at Lee. Puri Manchester abs program designed to forge than the time is shortened by 1/4. Although he said that the main points of incredibly simple, but its practical, after trying many of his students have achieved satisfactory results. This time he used four weeks time for you to carve "Summer abs" effect.
fitness program First, a controlled movement
Abdominal training in sculpture must have control of movement. Each exercise should put all of our energy is always focused on the abdominal contraction and stretch, especially to understand each exercise by contracting the abdominal muscles last few "burning", for example, do hanging leg raise, use abdominal muscles driven by the contraction of the legs close to the body; doing is compressed, the main concern with the contraction of the abdominal muscles lift the upper back, lower back is still close to the ground, so that Sternocostal downward pressure. I swing back and forth from the ministry by the body to complete each exercise, are most concerned about the quality rather than quantity. Many teams try to do some exercises hundreds of times every time, or to use particularly slow or a particularly fast way to do, in fact, this is a waste of time.
fitness program Second, a reasonable diet
No matter how hard and persistent abdominal training, but if a thick layer of fat covering the abdominal muscles, and it was all white silk. Reasonable diet and cardio training is a necessary means of cleaning up of abdominal fat, is the basis for carving summer abs.
Put into four weeks before strenuous abdominal training, the establishment of a scientific and rational eating attitudes and habits is very important. For example, in a low-calorie diet fads, the potato is a good low-calorie carbohydrate foods, but it was some Japanese high intensity exercise fitness is a bit extreme. Fitness instructor must be based on the knowledge learned to carefully calculated or appropriate carbohydrate intake, appropriate changes in the types of carbohydrates, complex carbohydrates should be, such as the white cereal-based foods and vegetables added to the diet plan to go , but in the end you want to know how many grams of intake ideal for you.
fitness program Three, four weeks carving "Summer Abs" program
This is a strengthening of abdominal training program, with two super-group exercises, using three circuit training shocking intensity stimulation abs.
fitness program Exercise 1: hanging leg raise
Mainly for the lower abdomen. Like other abdominal exercises like hanging leg raise stimuli from different angles throughout the abdomen. Practice, the first grip bar overhang, fully appreciate the torso stretch. Knees slightly, then slowly lift your legs up until parallel with the ground, down the legs at the highest point of control until about half a second, the knee remains slightly bent, if the legs straight, too much pressure will make the transfer to the back. During exercise, should always feel abdominal stretch, avoid any other external power. Vertices in the action breath, the whereabouts of suffocation. Do not swing or fierce leg portion, and do not have no control legs to fall, so will reduce the pressure on the abdomen, exercise effect will be greatly reduced. Control methods used to do 20 times / group are having difficulty down to 15 beats / group, do not use deceptive way to get the required number, can feel the abdominal muscles burn 15 times / group than in the no feeling 20 times / group better.
fitness program Exercise 2: Positive compressed or Roman chair sit-ups
Roman chair sit-ups focused on the abdomen. These two movements seem simple, but to really get the best training effect, it must be done in order to promote muscle contraction force Sternocostal compression. Two exercises smaller range, relatively short action. Action to ensure complete upper body curled inward, do not enable to lift and lower back stiffness. By inward curl torso, with the natural movement of the abdominal compression, spinal curvature so Sternocostal close to the pelvis, gradually stretching restored. At the same time strengthen the rectus abdominis, obliques and to promote greater participation of the serratus anterior muscle movement, alternately using the contralateral side of the elbow touches the knee crossover approach to practice. By 20 times / group exercises, your abs will have a "burning" sensation.
Summer abdominal training as soon as possible for four weeks now! Same strength training with other parts of the body, to ensure your abs will get a beautiful silhouette and obvious bump, your face will emerge a smile of satisfaction, when you walk in the summer beach, people will cast envious head off!
Note: After the completion of a set of hanging leg raise immediately make a set of crunches. Rest for 30 to 60 seconds to do the next cycle was repeated three cycles. Beginning of training per week in three consecutive days without using the program: Advanced bodybuilders from Monday to Friday for 5 consecutive days to implement the plan.
No comments:
Post a Comment