Abdominal Exercises Progression
As you get stronger, doing more and more crunches is not the
way to go. For optimal results, you need to increase the weight you lift every
time you crunch. How can you do that? Keep reading to learn more.
Because of tradition, abdominal exercises are often executed
in long sets of 50, 100, or even 200 repetitions. Friends even turn it into a
contest:
- "I did 4 sets of 200!"
- "Really? I did 6 of 300."
Who would get the best results from their abdominal exercises
in this scenario? No one. Here's why.
Long sets of abdominal exercises are not optimal if you want
six pack abs. It's basic physiology: muscles grow better on heavy,
medium-repetition (about 8-12) sets. Would you train your chest using 4 sets of
200 repetitions? I thought so. Abdominal muscles are no different, and they
need to grow if you want them to show.
But let's say you can do 12 crunches. Do you stop there
(since sets of 8-12 work best)? Of course not. You need to make the crunches
harder by increasing the weight you lift every repetition. But how? By
positioning your arms differently. Following are 3 arm positions you can use
with all abdominal exercises to make them harder and more effective at building
six pack abs.
1. Arms along your sides. Can't get any easier.
2. Arms crossed across your chest. Intermediate difficulty.
3. Hands behind your head.
4. Arms overhead. Can't get any harder
without adding external weights...
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