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Abdominal muscle training with hollow body grip

You may think that you have done every kernel in this book, but there are probably some variations that you need to try. Guys will never stop pursuing this elusive goal of 8-pack abdominal muscles – so coaches will never stop finding new ways for them to get there.

Men's Health Fitness director Ebenezer Samuel, CSCS, is one of those coaches. He has an inexhaustible number of core blasting exercises in his repertoire, some of which he participates in Men's Health New Rules of Muscle program. You get workouts with new variations of old standards that help you build even more muscle.

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Watch the video above to see how the ab circle Samuel uses in the program shocks your system for more muscle growth. Then read in his descriptions for each exercise how to do it yourself.

It's Brutal Ab Circuit

Perform all 3 exercises one after another without a break. Make 3 rounds to finish the round.

Imbalanced weighty hollow rock

8 repetitions

Eb says: We accept the challenges of hollow rock against expansion and mix these with a rotation challenge as well. The weight in this arm by your side will try to unbalance you when you weigh.

The only way to make up for this: you need to control your hollow a lot more by tightening your abdominal muscles. This is more difficult than it looks. Use a low weight. A pair of 5-pound dumbbells smokes you for this exercise as well as the entire racetrack.

Weighted Hollow Rocks

8 reps

Eb says: These are lighter than the uneven weighted hollow rocks ̵

1; unless you already have abdominal uneven work. Muscle through this and focus on maintaining your shape.

Also, make sure you really leave those dumbbells behind. The further your arms are behind your head, the longer the lever will challenge your abs. Do not cheat yourself by keeping your arms vertical to the ground. Fight your way through.

Russian twist with hollow body

8 repetitions

Eb says: We have trained anti-rotation and anti-extension from the hollow body position. We finish with what you could consider upgrading to the normal Russian version. Standard Russian turns will make you sloppy if you turn your upper body aggressively and replace the shape with speed.

Here you stretch the dumbbell out of your body as far as possible and then stop for 1 second. They force your Oblics to get a lot of work here, and challenge your core to have stability in an awkward position. After holding this position, your abdominals and slanted surfaces must shoot upwards so that the upper body changes direction and turns to the other side.

Side Note: This position when the dumbbell is farthest from your body? This is an athletic upper body position that is very similar to the position Aaron Judge is in, before lifting his core muscles to swing through a fastball and drive him into the upper deck.

If you want to slow down and focus on the basics, read this video guide for another core-building move: