神马文学网10项顶级训练方法
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Top 10: Ab Exercises
Year after year, countless men swear that they will work their abs and achieve the elusive six-pack; most of these men fail. The reasons for wanting great abs are simple: you'll feel good about yourself and therefore boost your self-esteem and girls love them. Here are 10 of the all-time best exercises for yourabs. They will help you to whip that gut into shape. Just remember that without a proper diet and a fat-burning cardio regime (such ashigh intensity interval training), you're ab crunches will be in vain.
Number 10
Reaching crunch on ball
Instructions: Sit on aSwiss ball with your feet shoulder-width apart on the floor. Lean back, so that your back is almost parallel to the floor. Straighten your arms and point them toward the ceiling. Contract your abs, as you would for a crunch, while you reach for the ceiling with your fingertips. Hold the contracted position for three seconds. Slowly lower yourself back to the starting position. Do 10 reps.
Number 9
Twist and crunch
Instructions: Place a mat on the floor and lie down on your back, with your hands by your ears and your legs perpendicular to the floor. Twist your hips slightly by contracting your left oblique muscles; hold that position. Using your abs, bring your right elbow across your body to the outside of your left knee. Slowly return to the starting position. Repeat the movement on your right side. Do 10 reps.
Number 8
Russian twist
Instructions: Sit on a decline bench, with your legs firmly under the pads. Lean back slightly, so that your thighs and torso form a 90° angle. Extend your arms in front of you, so that they form a 90° with your torso, and clasp your hands together. Keeping your back straight, your chest out and your arms straight, make a semi-circle with your arms. With your abs flexed, move as far as you can from right to left and left to right, and do the motion as quickly as you can without sacrificing proper form or range of motion. Work your way up to 60 seconds of continuous movement.
Number 7
Hip raise/leg raise
Instructions: Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position. Do 10 reps.
Number 6
Woodchop
Instructions: Add some weight (try 25 pounds) to a multipurpose pulley machine and grasp the handle attachment at shoulder height with your left hand. Square yourself to the machine and take a few steps to the right (away from the machine) until there is sufficient tension. Stand with your feet shoulder-width apart, bring your right arm across your body, and clasp your hands together while holding the handle. Keeping your arms straight and at shoulder-height, use your abs to bring your arms across your body, as though you were making a woodchopping motion. Bring them back to the starting position. Do 10 reps on each side for the excellentcore workout.
On to the Jackknife, the Front Plank, and other killer exercises for your abs...
Number 5
Jackknife
Instructions: Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.
Number 4
Windshield wipers
Instructions: Place a mat on the floor and lie on on your back with your arms in the "T" position for stability. Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windshield wiper" motion. Make sure to move in a slow and controlled manner. Do 10 reps.
Number 3
Reverse crunch
Instructions: Lie down on a bench with your knees bent and your upper legs at a 90° angle with your torso; grab the bench above your head for stability. Use your ab muscles to pull your knees toward yourchest until they reach your elbows. Hold the crunch position for three seconds and return to the starting position. Do 10 reps.
Number 2
Side crunch on ball
Instructions: Firmly place your right hip on a Swiss ball and lean into the ball; ensure that your torso is off the ball. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears, and contract your left oblique muscles, lifting your torso up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side.
Number 1
Front plank on ball
Instructions: Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract yourabs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds.
rock-hard abs
Throw a few sets of these ab destroyers between your other exercises at the gym, and within a few weeks, you'll be amazed at your newfoundripped and rock-hard midsection. Just be cool and don't become one of those guys that whips off his shirt to show them off at every opportunity.
Year after year, countless men swear that they will work their abs and achieve the elusive six-pack; most of these men fail. The reasons for wanting great abs are simple: you'll feel good about yourself and therefore boost your self-esteem and girls love them. Here are 10 of the all-time best exercises for yourabs. They will help you to whip that gut into shape. Just remember that without a proper diet and a fat-burning cardio regime (such ashigh intensity interval training), you're ab crunches will be in vain.
Number 10
Reaching crunch on ball
Instructions: Sit on aSwiss ball with your feet shoulder-width apart on the floor. Lean back, so that your back is almost parallel to the floor. Straighten your arms and point them toward the ceiling. Contract your abs, as you would for a crunch, while you reach for the ceiling with your fingertips. Hold the contracted position for three seconds. Slowly lower yourself back to the starting position. Do 10 reps.
Number 9
Twist and crunch
Instructions: Place a mat on the floor and lie down on your back, with your hands by your ears and your legs perpendicular to the floor. Twist your hips slightly by contracting your left oblique muscles; hold that position. Using your abs, bring your right elbow across your body to the outside of your left knee. Slowly return to the starting position. Repeat the movement on your right side. Do 10 reps.
Number 8
Russian twist
Instructions: Sit on a decline bench, with your legs firmly under the pads. Lean back slightly, so that your thighs and torso form a 90° angle. Extend your arms in front of you, so that they form a 90° with your torso, and clasp your hands together. Keeping your back straight, your chest out and your arms straight, make a semi-circle with your arms. With your abs flexed, move as far as you can from right to left and left to right, and do the motion as quickly as you can without sacrificing proper form or range of motion. Work your way up to 60 seconds of continuous movement.
Number 7
Hip raise/leg raise
Instructions: Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position. Do 10 reps.
Number 6
Woodchop
Instructions: Add some weight (try 25 pounds) to a multipurpose pulley machine and grasp the handle attachment at shoulder height with your left hand. Square yourself to the machine and take a few steps to the right (away from the machine) until there is sufficient tension. Stand with your feet shoulder-width apart, bring your right arm across your body, and clasp your hands together while holding the handle. Keeping your arms straight and at shoulder-height, use your abs to bring your arms across your body, as though you were making a woodchopping motion. Bring them back to the starting position. Do 10 reps on each side for the excellentcore workout.
On to the Jackknife, the Front Plank, and other killer exercises for your abs...
Number 5
Jackknife
Instructions: Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.
Number 4
Windshield wipers
Instructions: Place a mat on the floor and lie on on your back with your arms in the "T" position for stability. Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windshield wiper" motion. Make sure to move in a slow and controlled manner. Do 10 reps.
Number 3
Reverse crunch
Instructions: Lie down on a bench with your knees bent and your upper legs at a 90° angle with your torso; grab the bench above your head for stability. Use your ab muscles to pull your knees toward yourchest until they reach your elbows. Hold the crunch position for three seconds and return to the starting position. Do 10 reps.
Number 2
Side crunch on ball
Instructions: Firmly place your right hip on a Swiss ball and lean into the ball; ensure that your torso is off the ball. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears, and contract your left oblique muscles, lifting your torso up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side.
Number 1
Front plank on ball
Instructions: Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract yourabs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds.
rock-hard abs
Throw a few sets of these ab destroyers between your other exercises at the gym, and within a few weeks, you'll be amazed at your newfoundripped and rock-hard midsection. Just be cool and don't become one of those guys that whips off his shirt to show them off at every opportunity.