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How I Can Train My 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:
The first thing is a high-intensity of muscular overload.
The second thing is progressive intensity from one workout to another.
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
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