abs, abdominals , 6 pack, intercostals spot reducing, how to get great abs , how to build abdominals , ab exercises, obliques, crunches, sit ups,, leg raise for lower abs, lower abs, rectus abdominals, six pack,Hanging Abdominal Leg Raise leg raise
How to get a six(6) pack . How to build super cut abdominal muscles
Do you have what It takes to acquire great abs?
There is good news and bad news when it comes to building abdominal. The good news is that abs are too easy to develop and the bad new is that you are going to have to lose body fat if you ever hope to get a six pack. These are truths that cannot be denied , realize these facts , understand them and you will never fall prey to fad diets , and fad exercise equipments.
Lets understand the abdominal muscles and how they function.
There are 3 basic muscles of the abs. The first is the Rectus abdominal, the second the external oblique and the third the intercostals.
1.The intercostals –are located between the ribs as two planes of muscle fibers . their basic function is to draw the ribs together and also to lift them.
2.The external oblique are attached to the lower ribs and insert to the side of the pelvis. They are located at the sides of the torso. They function to rotate the spinal column
3.The rectus abdominals , these also function to rotate the spine . when they are fully developed the form the six pack.
The abs are easy to train because they travel only a few inches. They pull the upper body and the lower body together. More specifically they pull the ribcage and the pelvis toward each other. That is it! It is that simple. Knowing that you don’t have to cover much distance to accomplish their basic function
And speaking of being essential, the abdominals are used as stabilizer muscles in almost every upper and lower body exercise. And having well developed abdominal muscles makes or breaks a physique. The problem with abs is the fact that there are too many fat cells that cover up any visible muscle we may have---so you need to be lean 6-8 percent body fat before you can display great abs. It is a sure sign that you are in top condition when you have abs to show.
If you train abs frequently you may find that you will develop huge blocky abs. That is why I say do not train them often. This bulkiness will kill the so longed for V shape. In short you want well developed abs but not a big waist . remember abs are just like any other muscle, they respond to a stimulus and stress. Treat them no differently.
If you train your abs with heavy weights they will become bigger and thicker. They will bulge out which appears as a fat belly. As a hard gainer you can probably get away with using heavy weights, because usually hard gainers tend to be ectomorphs , with small joints and bones. Such individuals can afford the extra size that a specialized program can give them
The most important element of ab training is your diet and aerobics , you need to eliminate the excess body fat to display your abs and aerobes done the MindnMuscle way will readily cut the fat off. You need high intensity aerobics as found in the MindnMuscle program , together with intense but infrequent abdominal training.
Many perform abs in the hope that they will burn the fat by using exercise that target the abs . Spot reducing it is called. You cannot spot reduce. It is not possible . fat comes off uniformly, and you lose body fat first where you last put it , for instance if you gain fat on your abs and then followed with fat on your thighs etc , when you lose body fat , the fat on the thighs will go first before the abs. Nothing worthwhile comes easy. Abs exercises in themselves are not efficient calorie burners. This is because you are working just a small portion of your body which burns very few calories. If you run you will burn far more calories since you are carrying your whole body weight. In that respect if you performed 100 sets of squats you would burn more calories than running or performing abdominal exercises(not recommended!)
Only great nutrition and a specialized abdominal program will get rid of the fat and put on quality muscle mass on your abs.
Quite simply you have to indulge in super intense workouts if you ever wish to get built abs but contrary to what conventional training theories insist or advocate. you do not have to use:
1.high volume-lots of set. Actually for abs the extreme opposite is recommended. Very few abdominal sessions are needed. You do not need2.High frequency- lots of training days3.Neither do you need very low calories intake to get great abs
The opposite is actually true , a properly executed abs workout can take up to 6 weeks to fully recover. This is fact not some estimate. For those who train abs every day(without drugs), is it any wonder you have made no progress in your abdominal development for ages?
Because the abs are involved in almost ever upper and lower body movement they already receive a lot of stimulus to begin with. Add heavy intense squatting and bench presses and you have given the abs all the muscle stimulation they need. As such to make the abs grow bigger and get more developed you need to place a more direct stimulus on them but at the same time you have to allow plenty of time to for them to recuperate. Over working the abs or training the when they have not recovered will leave the abs flat and “deflated”, you will not have the full crisp look that great abs display.
You need high intensity aerobics to get the excess abs off.
There is however a dilemma here. If you perform too much aerobics you will most likely burn up hard earned muscle mass both in the abs and the overall body. Furthermore if you are on a weight gain program you will find it extremely hard to put on weight if you are performing lots of aerobics
I hate the word diet! Just remove the t and what do you have "die" which is what eventually happens . It kills your social life and your health. Not many can diet strictly and more importantly it is not usually the permanent solution . not even bodybuilders can die for long . They eventually quit , what you need is a practical approach to eating , a way that allows you to consume all you want and still leave you lean and tight. Eating broiled chicken breast and rice is bland and tasteless and is usually not the right way to go the solution is
Don’t combine macronutrients. This is a scientific way to get rid of the body fat and it is healthy . It is not a protein only diet like the Atkins diet , nor is it a carbohydrate only diet , both extremes are dangerous. The specifics of the program can be found in the MindnMuscle program . I have tried every diet in my life and could not maintain them for long periods of time . The above mentioned way is a practical and it works really fats. View your fat loss goals as s long term thing, if however you have an emergency and need to get in shape in 6 weeks , get the MindnMuscle program , it comes with a no-fail fat loss system guaranteed to help you lose 10-30 pounds in 6 weeks , just in time for that special occasion and the best part it requires no diets or supplements . And it works Guaranteed.
For the front-upper abs you will use the crunch
The crunch can be used to develop both lower and upper abs
lie on your back and place your calves on a bench , with your knees bent , place your calves on the bench for support. Place your hands behind your head, now raise your head and shoulders towards your knees. Keep a rounded back and not a straight one . The rounder you are the stronger the effect on the abs. It is in effect a sit-up motion , but composed of only the very first few inches. You must travel only 2-4 inches and no more –that is all what is needed to get a contraction, raise the pelvis and round the back as your curl your torso up to your knees. You should imagine yourself rolling up like a hedgehog(although you cannot) contract your abs and repeat, do not rest at the bottom or at the top. You should perform many small partial repetitions. Now using T.SM technology here is how we do it …
other variations of this exercise are: toe--touches crunches and nautilus machine crunches,
For the lower abs we will use the Hanging Abdominal Leg Raise leg raise
how to perform the leg raise for lower abs
grab a hold of a chinning bar with a over hand grip. Now hang with arms straight . Now keeping your legs bent as you would in a crunch , roll the knees up , you should curl your knees up to your forehead or attempt to do so , your lower back should be rounded , again you are trying to "roll up " and squeeze your self into a ball. Hold the contraction for a count of two , lower just a few inches and repeat the motion. You can use weights in this movement but form is of prime importance . This above method is the right way to perform leg raises , the straight legged version takes all the stress away from the abs and places it on the lower back . This method is easier on the lower back and places all the stress on the lower abs .
For the abdominal "obliques" we will use the
Twisting crunch
This is a variation of the crunch only that you twist to the sides to involve the intercostals . giving the abs that perfect sculpted look.
lie on your back and place your calves on a bench , with your knees bent. Place your hands behind your head, now raise your head and shoulders towards your knees. Keep a rounded back and not a straight one . The rounder you are the stronger the contractile effect on the abs. The exercise is in effect a sit-up motion , but composed of only the very first few inches. You must travel only 2-4 inches and no more that is all what is needed to get a contraction, raise the pelvis and round the back as your curl your torso up to your knees. You should imagine yourself rolling up like a hedgehog(although you cannot) contract your abs and repeat, do not rest at the bottom or at the top. You should perform many small partial repetitions.
The only difference is that as you rise up twist to bring both elbows into the left knee and then on the next repetition bring both elbows to the right knee. Feeling the twist and contraction each repetition. Now using T.S.M. here is how we do it …
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Train abs infrequently but train them intensely T.S.M way
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This course is an intermediate to advanced bodybuilding course. It requires intense but brief training You must be committed and you must be dedicated to its suggestions. Many of the suggestions are unorthodox and might upset your old school way of thinking about bodybuilding.The manual assumes that you have a basic understanding about bodybuilding -enough to know how to perform the suggested exercises correctly. You must know how to perform basic compound exercises like the bench press and squat. It requires basic gym equipment. You must consult a medical physician before you begin this or any other exercise program.
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