How to Do Six Pack Abdominal Muscle Exercises

How to Do Six Pack Abdominal Muscle Exercises At this info this is the How to Do Six Pack Abdominal Muscle Exercises, has been shared on this blog completely from start to finish. Hopefully this info will be useful to you and can be practiced.

Title : How to Do Six Pack Abdominal Muscle Exercises
Link : How to Do Six Pack Abdominal Muscle Exercises

"Five Day Stomach Exercise" program Six Pack"For 8 weeks it will maximize fat burning and muscle formation in order to get a charming stomach. Because you can't show off the muscles that are hidden behind the fat in the stomach, the first Step : that needs to be done is cardio training. The next Step : is to shape the body by building core muscles. To do abdominal exercises six pack, follow the guide below.

Step

1. Do exercise rowing for 30 minutes, 25 reps side crunchand 15 reps upward-facing hip flex on the first day. Begin with cardio exercise to pump the heart before switching to muscle building exercises. This combination of exercises will burn fat, build muscle oblique, and strengthen the pelvis and lower abdomen.
   
   • If the abdominal or pelvic muscles are fatigued or easily tense, practice each side in a small repetition, and increase slowly until it reaches 15-25 times per side.
   • Men should add 10 reps per set if it's still strong.
2. Perform elliptical exercises for 30 minutes, and alternate with 10 repetitions of the Pilates movement corkscrew (corkscrew) and 10 repetitions of the Pilates movement jackknife on the second day. Pilates routines force you to focus on deliberate controls and movements that build strong, lean muscles.
   • Movement corkscrew and jackknife it functions to stabilize the abdominal and back muscles, which helps form the abdominal muscles and strengthens the back muscles so as to prevent injury and improve posture.
   • Do the movements slowly and carefully until you feel comfortable with the position and movement. Then, rather increase the speed, and focus on tightening the abdominal and back muscles with each movement, and increase reps. Practice carefully to avoid neck, back, or shoulder injuries.
3. Perform a 30 minute running exercise, and continue with 40 reps reverse crunch ball exercise and 40 reps leg lift on the third day. This abdominal muscle training will train the core muscles, lower abdomen, and back. Intermittent training in a set of 10 non-stop reps until completing all 40 reps.
   • If possible, men should add 10-20 reps, assuming they can maintain good attitude and control.
   • Don't undergo this exercise in a hurry; the goal is to use muscle to control movement.
4. Do a static bicycle exercise for 30 minutes, then continue with 2 sets scissor twist use the exercise ball as many as 12 reps, and end with 3 sets sit-ups 15 reps on the fourth day. If you feel strong enough, try putting your hands behind your head and bringing your elbows to the opposite side of your knees to train your abdominal muscles along with your central abdominal muscles, and do as many as 1-2 sets with 15 reps.
5. Run for 30 minutes treadmill and continue with 20 repetitions of the Pilates movement boomerang (boomerang), and 3 minutes of Pilates movement "hundred"(Hundreds) on the fifth day. Like most Pilates exercises, this movement trains several muscle groups at once, strengthens all core muscles and improves muscle control. Perform an additional set of boomerang movements as many as 10 reps, and one minute of movement "hundreds"If you can.
6. Rest your body on the sixth and seventh days. Spend 1-2 days to take a break from a cardio routine every week and a 2-day break from exercise that targets the abdominal muscles, and try to take a non-sequential rest day so that the muscles have time to recover and improve themselves. Excessive exercise can cause injury. Do not try to undergo training every day. Getting enough sleep is also needed to get a safe and effective exercise routine. When practicing, you are actually breaking muscles, and if you are given time to recover and recover (by following the "6 Pack" stomach), the muscles will return stronger than before. Try to sleep 7-8 hours for adults and 8-10 hours for teens.
   

Tips

• Monitor your progress and goals. Know why you are trying to get six pack and writing progress notes will maintain your enthusiasm and motivation. Notebooks or journals can help monitor the progress of your training program. A written training plan will also help you remember the next exercise will be carried out.
• You don't need a machine or personal trainer to get six pack. Abdominal muscles six pack can be obtained without the help of equipment, technology, equipment, or trainers. You only need simple abdominal muscle resistance and exercise, accompanied by a healthy diet needed to burn fat.
• Opinions related to weight loss and muscle training are quite diverse. In the end, find something that you can enjoy and maintain over time. You can always change it until you get the right results.
• Remember that diet is also very important for the program six pack. Make sure you adjust your diet with an exercise program.
• Stretch before and after exercise. Soft stretching must be done because it prepares the muscles for activity before exercise, and extends it after each session to minimize cramps, aches, and pain.
• Create a daily album of your body photos, but don't take photos too often (once a month is enough). Don't be too fixated on the picture because you can lose motivation if you don't see the results immediately. If diet and exercise can be carried out consistently, changes should occur every month. You will not see changes in the mirror every day because the progress is very small.
• Unless you monitor your weight for other reasons, ignore the numbers on the scale. Body fat can be reduced, but your weight can stay the same (or even increase) as muscle builds up. Muscle tissue is denser than fat, so the weight is even greater even though the volume is the same as fat. Water weight can also vary measurement results quite significantly.
• Include regular cardio and strength training to speed up your metabolism and build muscle faster while burning fat.
• Do at least 150 minutes of cardio training every week. There is no evidence to suggest that a long session of cardio training is better than a short session. Jogging away a few times a week is as effective as a short jump for 10-15 minutes every day to achieve the benefits of cardiovascular exercise, assuming you practice at the target heart rate. You need to train all muscle groups, and this cannot be achieved if you do the same cardio routine every day. Effective cardio activity includes running, jogging, cycling, and dancing. Make sure you vary the exercises every week and rotate the cardio program five days every 2-4 weeks so the body isn't too accustomed.
• The primary function of the abdominal muscles is to stabilize the body, which means exercise core flexion not necessarily the best option for abdominal muscle hypertrophy. To ensure full stimulation and use, include exercise squat, deadlift and overhead press in a regular exercise routine crunch.

Warning

• You can't get it six pack only with cardio without abdominal exercises. Crunch, sit-up, ab machineand intense abdominal muscle training alone is not enough to give six pack. Exercise crunch and sit-ups helps form core muscles, while cardio burns fat that covers the muscles.
• Don't practice excessively, and always rest if you feel the exercise is too heavy. We recommend that you build a routine exercise gradually according to your needs and abilities.
• Like other training programs, consult a doctor first before making major changes in routine exercise, especially for patients with medical disorders.
• Some exercises are not recommended for people with lower back problems. Follow the guide carefully while doing the exercises. If you feel hesitant or experience lower back pain, discuss it with a physical therapist, or a fitness trainer related to the right way to do a routine or change to an exercise that can relieve tension in the back.
• No matter how much abdominal muscle exercise is done, you should not lose fat in the target area. Without plastic surgery, it is impossible to remove fat on certain body parts.

Source

• The video comes from Rob Riches

Source link & Translate By :

Similarly, info How to Do Six Pack Abdominal Muscle Exercises, hopefully this info can be useful for you all, and good luck.

Subscribe to receive free email updates: