قالب وردپرس درنا توس
Home / Fitness and Health / 6 Abs Workout Moves to Build a Better Six Pack for Summer Beaches

6 Abs Workout Moves to Build a Better Six Pack for Summer Beaches



Welcome to summer, where the sun is shining, everyone wants to get outside to the rays and waves and stupid strains for the good times, like shirts, are completely optional. If you are excited to live the beachbum lifestyle but want to look a bit less fiddly than the name suggests, you should be upset for the season.

For most boys, this usually meant that they introduced a protocol that they had to get up early every morning to work through sentences with crunches, since we were told by our earliest physical class that situps are the way to a stronger one , defined core. However, according to the experts, this is not the case and the crisis is only good for one thing.

"Crunches just bend your torso," says Todd Durkin, C.S.C.S., author of The IMPACT! Body Plan . "To shape a stronger, more chiseled core, you have to train it the way it works." Or more precisely, all modes of operation.

With more than two dozen muscles between your hips and shoulders, you can flex and twist your upper body. They also stabilize your spine as you mow the lawn, carry groceries, do pushups, play volleyball, and otherwise follow the daily routine. That's why trying to build a solid, crunch-only center geared to your rectus abdominis (the six-pack muscle) is like trying to build powerful legs by focusing only on your quads. The result is all show and no go.

Update your ab routine with the following six moves. "They challenge your core from every angle and make you stronger in everything you do," says Durkin. They also give you something to bare on the beach if that's your goal. Keep your shirts in the drawer and get moving to keep your beach body strong this season.

Hip-Up

This is how it works
Lie on the left side and stretch your right arm perpendicular to the floor. Lean on your left forearm and lift your hips so that your body reaches from the ankles to the head. Lower your left hip and then raise it again until it is in line with your body. This is 1

repetition. Lower and lift your hips for 20 reps, then hold the upper position for 10 seconds. Repeat this on your right.

Why It Works
The best abdominal exercises train your core to stabilize your spine, says Durkin. The hip-up does just that while modeling your inclines and increasing your rotation control and stability.

Rocky Abs

This is how it works
Lie with your legs straight, arms outstretched behind your head, and your hands for something that can not be moved, such as: As a pair of heavy dumbbells, on the back. Lift the legs, buttocks and lower back until they are perpendicular to the floor. Your weight should rest on your upper back. Keep your body as straight as possible, support your core and take 5 to 10 seconds to lower your body. This is 1 repetition. Do 5 to 10.

Why It Works
"Your muscles can carry more weight in the eccentric or descending phase of a buoyancy," says Durkin. Slowing the pace of this phase forces your muscles to work harder, accelerating your gains.

Mogul Jump

This is how it works
Climb on all fours and lift your knees a few inches above the ground, letting your weight on your hands and the balls Your feet lies. Keep your arms straight and legs together, hop and turn your knees and feet to the right. Now hop and turn your knees and feet to the left. This is 1 repetition. Bounce back and forth for 20 repetitions.

Why It Works
The inspiration for this exercise could be skiing, but it's also an effective way to prepare for many summer sports, including tennis, softball, and golf. The reason: "It trains your abdominals, your lower back, and your hips to rotate your body from side to side," says Durkin.

Three-Point Core Touch

In case you no longer want to get ahead

Procedure
Accept a push-up position. Now quickly move your right leg forward so that your right heel lands outside your right hand. Stop and return to the push-up position. Now quickly move your right leg forward so that your right foot lands outside your left hand and then return to the push position. This is 1 repetition. Do 5 to 10 and repeat with your left leg.

Why It Works
"This movement targets muscles in your hips, groin, lower back, and often neglected lower abdominal muscles," says Durkin. The result is not just more nuclear power, but also greater overall body stability.

Running Man

This is how it works
Lie with straight legs, elbows on the sides and arms bent 90 degrees on the back. This is the starting position. Lift your shoulders and lift yourself off the ground as you pull your left knee towards your chest and pull your right arm forward (as if you're running). Back to the starting position. Repeat this with your right knee and left arm. This is 1 repetition. Thu 20.

Why It Works
Of course, this exercise works just like crunches on your rectus abdominis. "Pumping arms and legs, however, also promotes the explosiveness and coordination that is fundamental to the sport," says Durkin.

Figure 8

How It Works
Lying down with your arms on your back, palms facing down. Lift your legs so that they form an angle of 45 degrees with the ground. Form large, winding circles with your legs, first to your right and then to your left, forming a side figure of 8. This is 1 repetition. Thu 10.

Why It Works
Performing smaller loops only challenges your rectus abdominis, while larger ones hit your entire core. "Work on it until you can create large, wide loops," says Durkin. "The larger the number 8, the more you activate your slants and the muscles in your hips and lower back."


Source link