| As with all muscle groups, the abs can
| |
| | FAT: THE FACTS
|
| "get used to" the stress placed on them
| |
| | Developing your abdominal muscles and
|
| by a set exercise routine.
| |
| | getting rid of fat are two distinctly
|
| After a few months you may wish to
| |
| | different objectives. Basically, to
|
| incorporate some of the following
| |
| | remove unwanted fat one must perform
|
| exercises into you ab routine.
| |
| | aerobic exercise and adjust one's diet so
|
| Extra Exercises: Cable Crunches
| |
| | more calories are burned up than
|
| Yes, another "crunch" movement! The
| |
| | consumed. The exercises that you do
|
| reason there are so many crunch exercises
| |
| | requires the muscles to work. The body
|
| in ab work, is simply because they work.
| |
| | obtains that energy from the food that
|
| Like the ab crunch, the cable crunch is a
| |
| | you eat and your fat stores. Therefore
|
| strict contraction movement of the
| |
| | decreasing food intake whilst increasing
|
| abdominal muscles.
| |
| | energy output leads to fat loss.
|
| The additional ability to adjust
| |
| | Q+A
|
| resistance with the weight stack makes
| |
| | Q - I already do some of these exercises
|
| this a unique and very effective
| |
| | what's so different about Absolute
|
| movement.
| |
| | Definition?
|
| At advanced ab training levels,
| |
| | A - "Doing some" and doing a
|
| bodyweight alone may not provide you with
| |
| | scientifically designed program is not
|
| enough resistance to build up your
| |
| | the same thing.
|
| abdominal muscles.
| |
| | Absolute Definition is a series of
|
| With the cable crunch, you can load on as
| |
| | exercises which, when performed in the
|
| much weight as necessary to make your abs
| |
| | manner explained, give results that doing
|
| burn!
| |
| | the odd abs exercise could never attain.
|
| Start position: Use a high pully or a
| |
| | Q - I don't have anywhere to do the
|
| triceps/cable crossover using a rope or a
| |
| | hanging exercises, what should I do?
|
| machine small v-grip handle.
| |
| | A - Use a doorway chinning bar, available
|
| From the kneeling position, keep your
| |
| | at most good sports stores.
|
| thighs at a 90 angle to the floor and
| |
| | Q - How do I know when I'm ready to go up
|
| your torso parallel to the floor.
| |
| | a Level?
|
| Grip one end of the handle in each hand,
| |
| | A - Stay at each level as long as
|
| positioning it near to your forehead and
| |
| | possible. You can only benefit from this,
|
| pull the rope straight down.
| |
| | as you will have a foundation on which to
|
| Use a weight that allows a full
| |
| | build future training success. As long as
|
| contraction for 12-15 reps. Contract your
| |
| | one level is giving you visible results.
|
| abs keeping your pelvis and lower back
| |
| | Stick with it.
|
| stationary, curling your head toward the
| |
| | Q - Can I get rid of the love handles on
|
| floor, in towards your knees.
| |
| | the side of my waist by using Absolute
|
| Squeeze at the peak contraction point
| |
| | Definition?
|
| then slowly unfurl your body allowing the
| |
| | A - Absolute Definition tones the mid
|
| weight, with control to take you back to
| |
| | section and the abdominal muscles. Losing
|
| the starting position.
| |
| | the love handles involves Losing body
|
| At the top, allow the weight to pull you
| |
| | fat. See the Aerobics section.
|
| slightly beyond horizontal, slightly arch
| |
| | Q - How come you don't have seated twists
|
| the back and "stretch" your abs. Now go
| |
| | and side bends in your program?
|
| back and do it again.
| |
| | A - These exercises (where people put a
|
| CAUTION
| |
| | bar on their shoulders and twist, or
|
| 1. Using too much weight will bring the
| |
| | "dip" from side to side holding weights)
|
| "psoas muscles" into play. These connect
| |
| | are absolutely not recommended. They will
|
| the spine to the long bone of the thigh.
| |
| | cause your obliques to grow, causing your
|
| This places undue stress on the spine,
| |
| | waist to grow wider and they do this very
|
| and can be seen by the sharp arch in the
| |
| | effectively and quickly.
|
| back.
| |
| | The net result is that your chest will
|
| This is no good for your abs and is bad
| |
| | not look as wide because you will also
|
| for your back. Stick to a weight that
| |
| | have a "wide" waist.
|
| only allows 12-15 reps.
| |
| | Absolute Definition is ideally presented
|
| 2. Remember not to pivot at the hips,
| |
| | in the context of bodybuilding.
|
| keep your lower hips and back stationary.
| |
| | Bodybuilders strive for the classic V,
|
| Use your abs.
| |
| | inverted triangle upper body shape. Wide
|
| TWISTING TOE TOUCH
| |
| | shoulders/chest, tapering down to a
|
| Lie on your back with your Legs and feet
| |
| | narrow waist.
|
| together. Now raise your legs up to a
| |
| | Performing these overt oblique exercises
|
| 90ยบ angle from your upper torso. Raise
| |
| | could seriously inhibit your potential to
|
| your arms straight above you. Reach out
| |
| | achieve this V shape. So don't do them.
|
| with your left arm and shoulder off the
| |
| | AB-SOLUTE DEFINITION: ROUTINES
|
| floor and touch the outside of your right
| |
| | Now that you are familiar with the
|
| foot. Return to the start position and
| |
| | exercises, we will go into the routines.
|
| repeat with the other side.
| |
| | They range from beginner to advanced. If
|
| THE BICYCLE
| |
| | you are a total newcomer to exercise,
|
| This movement is so called because it is
| |
| | start at Level 1, otherwise Level 2 or 3.
|
| similar to riding a bike. Keeping your
| |
| | Each Level becomes progressively
|
| feet and Legs together, while Lying on
| |
| | "harder". Never move up a Level unless
|
| your back, bend your knees and bring your
| |
| | you feel that you are no longer
|
| thighs up, until they are 90ยบ to the
| |
| | benefitting or feeling "tested" by your
|
| floor. Keeping a continual motion, move
| |
| | present Level.
|
| your left knee to your right elbow and
| |
| | Remember, as stated at the beginning of
|
| vice versa. Continue at a steady pace,
| |
| | this programme, if you have large fat
|
| holding for a count of 2 at the moment of
| |
| | deposits, you must incorporate an
|
| peak abs contraction.
| |
| | adjusted diet (lower calories) and
|
| SIDE KNEE UP
| |
| | aerobic exercise (performed constantly
|
| While lying on your side, place one arm
| |
| | for at Least 20 minutes) alongside your
|
| behind your head, and the other arm out
| |
| | Ab-solute Definition exercises.
|
| to your side, propping you up. Raise both
| |
| | Remember to perform all exercises with
|
| Legs up, along with your torso. Try to
| |
| | correct form at the proper pace, the
|
| bring your knees and chest together.
| |
| | Ab-solute Definition programme contains
|
| Slowly lower your Legs and torso to your
| |
| | combinations exercise which when of
|
| start position and repeat. After
| |
| | followed through exactly as described
|
| completing your set, change sides and
| |
| | will give fast explosive results. Best of
|
| repeat.
| |
| | Luck!
|
