Saturday, April 28, 2018
six pack abs workout for men at home in a week
six pack abs workout for men at home in a week
six pack abs workout for men at home in a
weeks
THE WORKOUT PROGRAM
Perform one set of each exercise 3 times a week. These exercises are of sufficient difficulty that one set will be a good start. Shoot for a rep range of 8-12. Once you can consistently get 15 reps with good form, and still make it through the workout, add another set.
Rest: 60-120 seconds
Start weight training. If youre going for a six pack, youll need strong pecs, shoulders, and back too. Your entire body needs to be on track, not just your abs.
The absolute quickest way to get rid of fat is cardio.[7] While its important to do cardio and its important to work with weights, its most important to do both in tandem. You need to burn and blast away the fat to see the results you want.
THE PIKE
Lie faceup with your legs straight, arms at your sides, palms facing down. Raise your legs and torso 45 degrees off the floor. (You should look like a "V".) Reach your hands alongside your legs as high as you can without rounding your back.
Key Point: This one is tough, but focus on contracting the abs to move your body.
Key Point: This one is tough, but focus on contracting the abs to move your body.
2) CABLE SIDE BEND
Attach a D-handle to a low-pulley cable and stand so your left side faces the weight stack. Grasp the handle with your left hand, keeping your arm by your side, and place your right hand on your hip. With your head facing forward, slowly bend to the left. Return to standing, repeat for reps, then switch sides.
Key Point: Granted, obliques arent abs, but this movement is an integral part of any ab workout.
Key Point: Granted, obliques arent abs, but this movement is an integral part of any ab workout.
3) WEIGHTED CRUNCH
Lie faceup with your knees bent and feet flat on the floor. Extend your arms toward your knees, holding a lightweight plate with both hands. Keeping your arms extended, slowly lift your head and shoulders off the floor moving into a full crunch.
Key Point: Again, focus on contracting your abs to do the work. Use a light weight and anchor your feet if needed.
Key Point: Again, focus on contracting your abs to do the work. Use a light weight and anchor your feet if needed.
Keep it varied. You dont want your body to get used to your workouts. Once something becomes easy, step it up a notch. Constantly challenging yourself is the only way youll see results youve never seen before.
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