want great abs - Steroids Source Talk

eazy · #1 (**permalink**) 05-09-2014, 07:08 AM

*Want Great Abs?

Are you performing situps as an abdominal exercise then now is the time to stop...???

The situp is not really an abdominal exercise...!!

The situp uses the iliopsoas muscle, one of the muscles used to lift the knee upwards. It originates at the lower back and inserts into the thigh bone. The situp therefore pulls on the lower back and even more so when the feet are anchored under some object like a bench. So performing loads of situps can result in lower back pain..

To work the abdominals effectively try these three exercises.

First, perform bench crunches to strengthen your upper abdominal muscles. Lie on the floor with your feet on a bench and your legs bent at a 90-degree angle. Place your hands at your temples. Raise your head and shoulders until your body is at a 45-degree angle with the floor. Return to the starting position.

Avoid pulling on your head during this exercise because you could strain your neck. Also, exhale when contracting and keep the tempo of the movement slow in order to maintain proper form.

Seated leg tucks are great for developing the lower abs. Sit sideways on a bench and grasp the edges of the bench for support. With bent knees, raise your legs slightly, and then straighten them. A good way to ensure proper balance is to lean back when needed.

Next, lift your knees toward your chest while keeping your lower legs pointed downward, and flex your abs as hard as you can. For better results, keep the tension in your abdominal muscles throughout the entire movement.

The third movement will work your oblique muscles, which are on the sides of your body. Side-to-side rope crunches are great because the weight can be adjusted to each individual's strength level. Use a tricep pushdown cable and comfortably kneel facing the machine with both cables in your hands.

The cables should now be on each side of you above your head. Alternatively crunch down the weight to each knee. The contraction should be controlled and performed slowly to maintain good form and maximise the work on the obliques.

Perform 3-4 sets on each, 10-20 reps to start with..

Cornish_Celt · #2 (**permalink**) 05-09-2014, 07:19 AM

There are many ways to perform your abdominal workout.

The superset technique is an advanced technique that can increase the intensity of your ab workout and make it more efficient.

The superset technique simply pairs 2 ab exercises together.

When you do a superset, you perform the first abdominal exercise and then with no rest move to the second abdominal exercise. Rest 30-90 seconds after the second exercise. Then, repeat the superset 1-2 additional times.

Obviously, your abdominal workout will be harder if you do 2 ab exercises in a row, and you will also save time because you will spend less time resting in between sets.

Below are 3 supersets for the abdominals.

If you are a beginner, pick one superset and do the superset 2-3 times.If your fitness is intermediate, pick 2 supersets.And, if you are in great shape, try all 3 supersets.

Aim for 10-25 repetitions per exercise. Focus on 2 ab exercises at a time. Complete 2-3 rounds of each superset before moving on to another superset. Work your abs 2-3 times a week.

Ab Exercises Superset #1:
Ab Crunches and Leg Raises

The first superset pairs Crunches and Leg Raises. Perform 10-25 crunches and then move directly to 10-25 repetitions of leg raises.

With the Ab Crunches, make sure you lift your shoulders off the floor, and hold briefly at the top before lowering back towards the floor. Use your hands only for light support.

During Leg Raises, maintain good posture for your lower back throughout. If you feel your back arching, don't lower your legs as close to the ground or rest.

Ab Exercises Superset #2:
Russian Twist and Oblique Crunches

The second superset pairs Russian Twists with Oblique Floor Crunches. Perform 10-25 repetitions of the seated Russian Twists and then without rest perform 10-25 oblique crunches.

For the Russian Twist, each time you twist towards the right is 1 repetition. Lean backwards far enough to feel your abs working, and move in a rhythmic fashion.

During Oblique Crunches remember to lift your shoulders off the floor. Breath out as you crunch towards your opposite knee. Perform 10-25 repetition on each side.

Ab Exercises Superset #3:
Bicycle Crunches and Plank Pose

The third superset combines bicycle crunches with the plank pose.

Bicycle crunches are one of my favorite ab exercises. Everytime you touch your right knee with your left elbow is 1 repetition. Aim for 10-25 repetitions before moving on to the plank.

The Plank is an isometric exercise. Simply balance on your toes and elbows and hold for 30-60 seconds. Don't worry if your start shaking. Keep your back in good alignment throughout.

A Superset Abdominal Workout could really save you time and increase the intensity of your workout.

Try to do supersets not only for your abs but for other muscle groups too. You don't want to slave away in the gym. So use supersets to get more done in a shorter period of time.

You can pair any 2 ab exercises to make a superset.

Try a few supersets in your next ab workout. You might like the technique so much that it becomes your favorite way to train abs.

13uie67 · #3 (**permalink**) 05-09-2014, 08:33 AM

awesome read yall... !!!!!

Cornish_Celt · #4 (**permalink**) 05-11-2014, 06:50 AM

andyebs · #5 (**permalink**) 05-12-2014, 09:54 AM

i need to train abs more as allways just just maybe chuck them in now and then if have time
and now on cut feel if i had trained them more they would be better now