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Kettlebell Abs Workout uses a reject bench to crush your core



Better abs? Vary your routine and strain your core movements to make them stronger.

This Training of Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. is a straightforward way to both change the angle of a classic core breaker and add a load.

Kettlebell Weight Pack

Yes4All
amazon.com

90,00 USD

"This is mechanically simple on the surface (slimming, then pushing a kettlebell up), but there is much more of a core challenge than the one under the hood," says Samuel. "Having this hull-parallel-to-ground position will give you a heavy stress test for your entire core, and you'll fight underrated anti-rotation if you go back to that position after each up step. You're testing your own sheer shoulder flexion, as this hit takes place with a closed chest, which is incredibly busy thanks to the sit-up. "

To overcome the decline of the kettlebell core, you need a descent bench and some weights. Samuel says you can either use dumbbells or kettlebells, depending on your preference. If you need a set, check out this kettlebell option from Yes4All. Just be prepared to use lighter weights than you would expect – the challenge could be harder than you think.

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	<span class= Men's Health / Eric Rosati

  • Set up with taut legs on top of the descent bench.
  • Hold the weights with both hands hold the top of your chest and support your torso so that your lower back protrudes from the bench so that your upper body is parallel to the floor.
  • Press your abdominal muscles to perform a situp Make sure that the opposite side weight is in a strong rack position.
  • Repeat Do it with the other arm.

    The name of the game is patience here. "Live for a 1-Count in this torso-parallel-to-ground position and let the kettlebells create a challenge," says Samuel. You do this by holding the kettlebells close to your chest. The closer these kettlebells get to your abdomen, the shorter the lever for your trunk gets and the easier the exercise becomes. "

    Concentrate only on the lower part of the movement as it is more difficult to come back to parallel." The bells ring unbalanced, says Samuel. "One is already on your chest, the other is lowered to your chest, which brings additional downforce, and you need to lock in your core more than you might think to hold your hips and shoulders firmly to the ceiling . "

    Add 3 sets of 10 to 12 reps to your workout with the decreasing kettlebell core crush. Concentrate on moving consciously to get the most out of your workout.

    Samuel's tips and routines can be found in our complete overview of Eb and Swole workouts. If you want to try a more engaging routine, consider using Eb's New Rules of Muscle program.


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