Want Abs
If you want to lose weight your in the right place.
Training the abdominal muscles has recently been
the subject of more misinformation and mythology than any other part of
the human anatomy. Gizmos and gadgets allege that they'll give you
those coveted "six-pack" abs. But here's how you can rationally train
your abs to their absolute maximum limit of development using everyday
gym equipment. There is nothing unique about abdominal muscles as far
as their training and response to training is concerned. The principles
that apply to biceps and triceps apply equally to abs.
So the three critical elements of your ab workouts are:
1- High-intensity of muscular overload
2- Progressive intensity from workout to workout
3- Proper spacing of workouts to avoid overtraining or undertraining
Most people do sit-ups or crunches as an ab exercise. While these are
basically good exercises that can satisfy point 1 above, how many
people use them in a way that satisfies point 2? Muscles will only
develop in response to overload that is above normal. So if you do 20
crunches every day for a year, why would your ab muscles develop beyond
that capacity? They won't.
To force new development, you need to increase the intensity. You could
add a few crunches every day, but that really just increases duration;
there is a better way to get fast results.
Abs exercises proven to work:
1- Weighted crunches
2- Weighted incline sit-ups
3- Weighted sit-ups
The best way to do weighted crunches is to lie on the floor with your
head close to the low pulley weight stack. Using the rope handle
attachment, grasp the ends and pull the cable until it is tight and
your hands are resting at the side of your head near your ears. Now
contract your ab muscles in a crunch that lifts your shoulders off the
floor and draws the weight stack up an inch or two. Choose a weight
that is so heavy, you can only do 8 to 12 reps.
If you don't have access to a low pulley,
there is a good alternative. You can use the high pulley that is
normally used for lat pulldowns. Kneel on the floor or sit in the seat
directly under the rope handles that you attach to the high pulley.
Lock your legs under the hold down. Pull the handles into
position next to your ears, then contract your ab muscles into a crunch
that raises the weight stack an inch or two. Again, choose a weight
that is so heavy, you can only do 8 to 12 reps.
As a further alternative, you can lie on the floor and do a sit-up or
crunch while holding a barbell plate against your chest. The limitation
of this exercise is that, as you progress in strength, it will not be
possible to hold enough plates on your chest safely. But that's a good
problem to have. On each successive workout, shoot for a 5-15%
increase in the weight you use. If you can't get a 5% increase, it's
time to add more days off between your workouts. |
