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Abdominal muscle training for a six-pack – not a two-pack



If you work hard in the gym for a few weeks and eat properly, you'll quickly find that a firm set of upper abdominal muscles forms. At this point, you can expect to assume that the rest of your abdominal muscles will follow in a similar amount of time. Then plan how to make the most of your Washboard Sixpack in the next few weeks, if not days.

Unfortunately, that does not usually work. The upper abdominal muscles are always the first to appear, and they are also easier to target, as the most common core exercises such as crunches hit this area of ​​your abdominal muscles. However, if you want to make a complete six-pack, you need to plan your workout to hit the lower abdominals and slanted surfaces as well. Alternatively, you can let us do all the planning and use the following two training sessions, both of which will make you work out a complete compliment of curling abdominals, not just a two-pack.

The following three training sessions each contain five moves, grouped into a two-way superset and a tri-set. The workouts are designed to keep your abs energized for long periods of time, so they will not be fun, but the results will be worthwhile. The workouts are similar but apply to the abdominals and oblique surfaces from slightly different angles. So add both to your exercise program and make sure you perform the exercises in the order given and follow the given sets, reps, and pauses for the best results. [1

9659002] In order for your abdominal muscles to become more defined, you need to work harder for longer so you can tire out as many muscle fibers as possible. That's because it's the accumulated damage of a test session that instructs the body to regrow the abdominals larger, stronger, and more defined.

This five-step session does just that by adding tension to the entire core. It never has the ability to shut itself off during a replay. Follow the training instructions carefully and focus on keeping your core tight, from the beginning of the first sentence to the end of the last sentence.

Lower Abs Workout 1

Superset

This superset works hard on your core and lower abdominal muscles as you move your legs up, down, left, and right. Keep each repetition pretty fast, but always under control, so that your muscles do the work and not just swing your legs back and forth.

1A Hanging Knuckle

Targets Complete Core

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Sets 4 Reps 15 Rest 30sec [1995901] of a ring or pull-up bar with overhand grip and straight legs. Tense your abdominal muscles and pull your knees towards your chest. Hold this position for a one-count and then lower it back to the beginning. That's a repeat.

1B Hanging knee twist

Targets Total abdominals and cores

Sets 4 Repeats 15 on each side 60sec

] The setup is the same as at step 1A, unless you pull your knees up, hold them bent and turn one side, then the other, and change sides for the duration of the set.

Tri-Set [19659008] This tri-set targets the entire core, which must maintain tension to hold the body steady, as well as the abdominals and some body-movement movements.

2A Alternating leg raises

Targets Lower abdominals 4 Repeats 25 Legs Calm 30sec

Lie flat on your back and keep your hands straight behind your head with straight legs off the ground. Raise one leg and lower it again, then repeat it with the other leg.

2B Plank Kennel

Targets Complete Core

Sets 4 Reps 25 Rest 30sec

Begin in a plank position based on the The forearm is resting with the feet together. Jump your feet to the sides and back again. That's a repeat.

2C Superman Plank

Targets Entire Core

Sets 4 Reps 12 Rest 60sec

Start in a plank position on the forearms with your feet together. Lift your left leg while stretching your right arm forward, and then bring it back to its starting position. Repeat this with the opposite limbs. That's a repeat.

Lower Abdominals Training 2

Superset

The key to turning a two-pack into a full six-pack is to work the lower and lower slants (lateral abdominal muscles) harder than ever. This superset applies to both areas of the abdominal muscles, but you need to make sure that you maintain muscle tension for each repetition of each set to achieve the rewards.

1A Hanging Squat

Targets Lower abs

Sets 4 Reps 15 Rest 10sec

Hang on a chin-up bar or wrestling feet together and legs straight. Tense your abdominal muscles and pull your knees towards your chest. Hold for a second in this uppermost position and then lower your feet back to the ground.

1B Hanging knee twist

Targets Lower abdominal muscles

Sets 4 Reps 15 Rest 60sec

Start at the top of the position to Hanging the knee. Keep your abs in a stable position, turn them to one side and then to the other side. That's a repeat. Do not drop your knees during the set.

Tri-Set

This three-piece mini-set is based on three challenging variations of the standard plank to fully test the deep-seated stabilizing muscles of your core. but with the added bonus of the movement to work the lower abdominal muscles and inclinations. As with all plank movements, you should allow your abdominal and gluteal muscles to snap into place at the beginning of each set and keep your hips raised without sagging.

2A Shoulder Thread Brake

Targets Complete Core

Sets ] 4 Reps 12 Pause 10sec

Start up in a print position with both Hands under your shoulders. Spread your core, then lift one hand to touch the opposite shoulder and do the same with the other hand. That's a repeat.

2B Superman plank

targets Whole core

Sets 4 Reps 12 Rest 10sec

Start in plank position, resting on the forearms with a firm core. Lift one leg and the opposite arm and straighten it out straight. Return to the starting position and repeat with the other leg and arm. That's a repeat.

2C flat lifter

Targets Lower abdominal muscles and obliquenes

Sets 4 Reps 20 Rest 60sec

Start in the plank position resting on the forearms. Jump out with both feet and then return to the starting position. Keep each jump smooth and controlled, without letting your hips sag during the set.

Lower Abs Workout 3

Superset

The first part of this workout is a superset before exhaustion. The harder leg removal is the first step to really test your abdominal muscles. So, when you do the slightly more elevating knee elevation, you are already tiring, so extra muscle fibers are needed for the repetitions. This means that you work your abs harder in less time.

1A Hanging Leg Raising

Aims Lower Abdominals and Hull

Sets 3 Reps 8-12 Rest 0sec

Hang with one Handle of rings or a chin-up bar. Tense your abs, lift your legs and hold them straight until they are parallel to the floor. Pause for a count, then less.

1B Hanging knee elevation

Targets Lower abdominal muscles and trunk

Sets 3 Reps 15-20 Rest 60sec

Hang with one Handle of rings or a chin-up bar. Tense your abs and pull your knees up until your thighs are parallel to the floor. Pause for one count, then less.

Tri-Set

This tri-set targets your lower abdominal muscles and their inclinations. These repetitions should be fast yet controlled – the key is to get a regular and even repeat pattern while maintaining tension throughout the core. Be Prepared: This tri-set is hard and your abs burn, lengthen the rest a bit if you need a little more recovery time.

2A Garhammer increase

Targets Lower abdominal muscles and trunk

Sets 4 Reps 20-25 Rest 20sec

Start at the Tip of the hanging toggle and then press your abdominal muscles to raise the knees. Lower back to the beginning while holding your abdominal muscles. Make sure these reps are fast but controlled.

2B Hanging the knee side to the left

Targets Lower abdominal muscles and oblique

Sets 3 Reps 12-15 Rest 20sec

Hanging You with a handle of rings or a chin-up bar. Tense your abdominal muscles and then pull your knees to the left. Pause for a count, then less.

2C Hanging knee side to the right

Targets Lower abdominal muscles and inclinations

Sets 3 Reps 12-15 ] Rest 60sec

Hang with a handle of rings or a chin-up bar. Tense your abdominal muscles and then pull your knees to the right. Pause for a count, then lower.


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