Posts Tagged ‘Dumbbell’

The Secrets of How to Get 6 Pack Abs Most Body Builders Do in Just 3 Months

I recently have had an opportunity reading the forum and found a very common question regarding how to get 6 pack abs. Many people still wonder why getting 6 pack abs seems to be a hard way and really difficult to get it even if they try to control amount of food on every meal.

However, training abdominal muscle everyday or taking supplement in Fat-Burner group still gives them a dissatisfy result of getting 6 pack abs.

Firstly you must know the fact of what basic process we should be done to get 6 pack abs in order to do a correct training and get the best result quickly as possible.

Abdominal Muscle Size Building

This means an enlargement size of abdominal muscle in each pack. So you will have a bigger size of abs muscle pack. Though you have not reduced amount of excess fat on your abs, you still can see each pack of abdominal muscle.

This approach of size enlargement will help you increase groove depth in between each pack once you have already been in fat burning workout routine. Here are 7 proven tips to follow:

Intensively train your abdominal muscle by increasing cast iron weight instead of increasing number of times
Choose the exercise that particularly builds specific size areas; such as Incline Sit-Up with Weight, Dumbbell Seated Leg Raise, Machine Crunch, Cable Crunch, Dumbbell Side Bend.
Use low Reps or between 10 – 15 reps/set
To build abdominal muscle size, you need to add calorie in the same way of building other main muscles
Don’t worry with your waistline that increases. It will be gradually reduced during your Lose-Fat Program
Exercise on your abdominal muscle only 1-2 times each week
Assign program of abdominal muscle size enlargement at least 3 months (12 Weeks)

Abdominal Muscle Definition Building

This means burning fat on waistline area while training on small abdominal pack muscle. Here are 6 proven tips to follow:

Take 4 exercises on abdominal muscle based on 4 different areas of muscle: Top, Bottom, Left/Right and Bottom Back muscle
Training style should be a slow movement manner that emphasize to specific portion of muscle that exercise throughout
Use higher Reps or between 30 – 50 reps/set
Do aerobic exercise for at least 30 minutes per day
Do not train abdominal muscle everyday. It is suggested that you should train one day and take a rest on another day. Too much training will make your abs look flat in stead of resulting a distinct 6 pack abs
Reduce amount of food in each meal in order to make your stomach size down. This will result in a smaller waistline.

This article gives you the secret of how to get 6 pack abs in the same way most body builders do. If you seriously follow an effective instruction given in this article, you will soon get 6 pack abs by a matter of months with a very attractive look.

David Goff is an expert in bodybuilding. He is an author of health and fitness industry as well.

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Good Ab Workouts for Women

Good abdominal muscle Workouts to Look Better
Many people these days have a desire to fight extra weight, firm up the midriff and tighten those tummy muscles.Having a great looking stomach makes you feel good and confident, and it also means that you are looking after yourself as well.
In trying to get firmer and sexier abdominals, one must do the best ab muscle workouts available. one could get two gains in doing workout.

In picking the correct exercise for the individual, you must take into detail of their respective preferences.

The exercises include Long Arm Crunch, Bicycle Crunch Exercise, Half Curl, Plank (Hover) Exercise, ab Crunch on an Exercise Ball, Vertical Leg Crunch, Reverse Crunch, Crossover Crunch, Traditional or Basic ab Crunch, Captain’s Chair Exercise, Oblique Crunch, Alternating Supermans, and Seated Oblique Twists with Medicine Ball.

Lateral Bends: Stand with the feet aside following the width of the shoulders and the knees bent a bit as the exerciser hold a dumbbell in the right hand. Put the free hand at the backside of the head as you bend to the right side and let the dumbbell reach the knee. Resume the initial position and repeat it according to the option. You may also do it on the other side to maintain it poised.

Swiss Ball Sit Ups: This activity is performed by lying on the floor with your knees bent up, feet clat on the floor and the lower back supported. Clutch a 5-pound medicinal ball on the chest while someone stands just right at the feet. Flatten out the arch on the back as you push towards the floor. Hold that static posture for a few seconds. Draw in and throw the ball to the partner. As soon as one catches the ball, slowly go back to the first position.
Recommendation: This does not mean you have to raise your chine to meet your knees.. All that needs to happen is that the shoulders must come off the ground a couple of inches.
These are just a few to follow to make a start to get awesome abs. These best abdominal muscle exercises would not only make you look good, they would also make you healthy and strong.

Bernard is an online publisher and webmaster. His latest site takes a look at , good ab workouts and can be found at http://sixpackabs4me.com/

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Great Abs Exercise to Give You the Abs You Have Dreamed Of

Many of us wonder how almost every star in Hollywood has the body of the Greek god. In some cases a lot of us believe that they are born with it; but of course this is not the case. It takes a lot of hard work and training to get the chiselled and sculpted look that we see in most movies and on magazine covers every day.

In a recent survey, when you are going to the beach or swimming pool, the body part that most people look at is your abdomen. There are plenty of different workouts that you can do to help yourselves get a six pack that you so greatly desire. What you have to understand is that everybody has abs. The difference is that some people’s abs are covered by more fat than other people’s abs.

Abs Exercise Is By the Plenty

In terms of exercising your abs there is a machine at the gym aptly named the ab machine. This machine makes you do a crunching motion while you are sitting in the proper position for maximum effect. You are able to decrease or increase the resistance if you wish to do so. When you are looking to do an abs exercise, do not try and break any speed records as you should take your time and flex them while you are doing any exercises. If you add more resistance to the machine it will help define your abdomen once you have reached that point.

You can use everyday items such as books or even a dumbbell or whatever you like. You should then place the weighted object into one of these positions. Placing the object above your head and holding it in place with your hands. When performing these types of workouts you should use exercise techniques that you would use if you are not using any weight to train with.

Another good abs exercise to perform is hanging leg lifts; but to do this you will need a pull up bar. All you do is simply allow your legs to hang; making sure that your body is relaxed enough so that as you pull yourself up, there is no bend in your knees. Also make sure that your toes are pointed.

Another good way of exercising your abdomen is quite simple and easy to do. By simply laying flat on your back and bending your knees with your feet placed firmly on the floor position and your hands behind your ears making sure that they do not actually touch any part of your head. By simply raising your body up and down, you are performing a crunch to your abdomen and across your body. Try to also touch your left elbow with your right knee and vice versa as this also helps define your abdomen. Always try and flex your stomach while performing these exercises and then gently ease yourself back into the starting position and perform the exercise once again.

These are just a few simple abs exercise techniques for your abs. If you take the time and put in the effort, then you will get the beach body abdomen that you have longed for.

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