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Train your Abdominal
Muscle
To train your abdominal muscle is
veiled in mystery than any other part of the human
anatomy. All the gizmos and gadgets that you see promise
to give you a "six-pack" abs.
Here is a way to
train your abs to their maximum level of development
using the everyday gym equipment. There is nothing
special about the abdominal with the use of everyday
gym. There is nothing special about training as long as
training and their response is concerned. All the
principles that apply to biceps and triceps also apply
to abs. the three elements of the workouts
are:
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The first thing is
a high-intensity of muscular
overload.
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The second thing
is progressive intensity from one workout to
another.
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And the last thing
is proper spacing of workouts in order to avoid
overtraining or under
training.
Most people train
their abs with crunches or sit-ups. These exercises
satisfy the first condition but do not satisfy the
second condition. Muscles could only develop in an
overload that is more than normal. No matter how much
exercises you do, your abs muscles will not develop over
their capacity.
In order to make new
development you have to increase the intensity. Everyday
could be added a few crunches, and this only increases
duration. There is a better way to get the
results.
Abs Exercises, training
There are some abs
exercises that are known to work.
The first
thing is weighted crunches, the second thing is weighted
incline sit-ups and the last thing is
sit-ups.
In order to make a weighted crunch you have to
lie on the floor with your head close to the low pulley
weight stack. With the use of the rope you have to 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. The next thing that you have to do is to contract
your abs muscles in a crunch that lifts your shoulders
off the floor and draws the weight stack up an inch or
two.
In the weight is very heavy you could do only
8 to
12
reps. If there is no low pulley, there is an
alternative. You could use the high pulley that is used
for pull downs. You have to kneel on the floor or sit in
the seat directly under the rope handles that you attach
to the high pulley. You have to lock your legs. Then,
pull the handles into a position next to your ears. You
have to contract your abs muscles into a crunch that
raises the weight stack for an inch or two. You can
again choose a weight that is so heavy so for you to
only do 8 to 12 reps.
Another alternative is to
sit on the floor and do a sit-up or a crunch while you
hold a barbell plate against your chest. This exercise
is limited because as long as you progress you cannot
hold enough plates on your
chest.
On every workout there is a 5-15 % increase
in the weight you use. If you cannot get 5% increase
then it is time to add more days between the
workouts.
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