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Marking the abdomen area is the goal of true fitness lovers. And, is that this summer you can teach a six-pack of steel, at the level of a chocolate bar. Sure, it requires effort, regularity, and, of course, decision. But, if you want to enjoy a magazine cover physicals this summer, you should get “on the job now”. Fortunately, professional training has revealed the secrets to achieving sculpted abs.
Jackknives / Razors
Moreover, This is one of the basic exercises to mark the muscles in the core area and requires coordination.
However, It consists of lying on your back and stretching your arms and legs upwards. The idea is that the tips of the hands can touch the recommendations of the feet. With this exercise, you will be able to exercise several body areas.
You manage to mark the abdomen
It’s a type of cardio
It can do in any space of the house.
It is an easy technique to carry out.
However. This exercise allows you to mark the area of the abdomen with better tension. It consists of lying face-up on the floor. The legs are the ones that move, while the back is partially support by the ground.
The athlete must lift both legs. He can stretch them up and raise his hips to intensify the tension once elevated. But, he can also slightly bend his legs while raising them. Once he’s on top, he should raise his hips.
The palms of the hands should be left on the ground to help stabilise. However, the force should be exerte by the core and leg muscles, not the hands.
The central muscle of the torso works.
They do not generate tension in the back and neck.
Slight modifications can made to target specific areas of the abdomen.
It is not necessary to have special equipment.
It can be done at home.
Gives stability and balance.
High Side Plank Crunch / High Side Plank Crunch
The High Side Plank Crunch, also known as a side plank or plank, can be tricky at first. However, when the technique is master, it allows you to work on the lateral area of the abdominals.
It would help if you were lying on the ground but in a lateral position. The body supports the basis with one arm while the other extends upwards.
However, The hip rises to the height of the armpits. The arm that supports the body can keep straight or flex. The elbow can be used as support if this second option is chosen.
Go up and down for 10 repetitions, then change the position to exercise the other torso or lateral side. To get the most out of the exercise, do 2-3 sets on each side.
Abdominal fat is reduce.
The rectus abdominis and the transverse work.
Promotes deltoids and chest.
Strengthens the shoulders and arms.
Strengthens the abdominal area. Or Six-Pack
High Side Plank Twist
As its name indicates, it is a variant of the already-presented exercise. This is a plank twist, but instead of moving your hips up and down, keep your sideways position with your arm extended.
The free arm completes the movement, which goes up and down under the arc of the other component (the one in a straight position). It is ideal if you have already mastered the previous technique.
Likewise, 2-3 series of 10 repetitions will do on each side to enhance the exercise.
Strengthens the obliques and the entire core.
Strengthens the back.
Helps develop arms.
Tones the abdomen.
Plank / Iron
The anaerobic plank is one of the complete exercises to have a six-pack and work various areas of the body.
There are wide varieties of plank, but the most basic consists of lying face down on the floor. The feet should be next to each other; spikes to the ground. With the hands flexed or stretched, this position should last 30 seconds.
Of course, you can increase the resistance time as it gets easier. In the same way, other plank variants can be incorporated, such as raising one of the legs while exerting pressure on the abdomen.
Calories are burn.
It works several muscle groups: gluteus , transversus abdominis, rectus abdominis, obliques.
Strengthens joints and muscles, thus preventing injuries.
Improves stability and balance.
It does not require special machines.
It can be done at home.
Precautions when performing exercises for the abdominal area
It is necessary to consider some general recommendations when exercising the abdominal muscles and having a defined six-pack. According to the Kovacs Foundation, in an article published on the Web of the Back, “exercise should be done slowly” in this way, the risk of a pull is compact, and it also tires more, so a better job is achieve.
Here are some General Recommendations
It would be best if you had the guidance of a professional.
Control your breath.
The neck should not strain.
Sit-ups should done supporting the lumbar spine.
It would be best if you advanced progressively. It is not okay to do excessive repetitions.
Sit-ups should not done daily. Just 3 or 4 days a week.
In short, performing exercises to achieve a six-pack of steel is simple, and it requires perseverance and effort. Therefore, We recommend seeking the guidance of a professional trainer to perform the techniques correctly and avoid possible injuries.
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