|
Women And Better Abs
CRUNCH THIS!
Crunches can only tone the abs. They cannot get rid of the fat layer that lies on top of the ab muscles. And the only way to lose the fat is to do some form of vigorous aerobic exercise like skipping, jogging, cycling and so on for no less than 30 minutes 3-4 times a week. These exercises are a must rather than an option because they help increase the metabolic rate, causing your body to use up all stored forms of energy, in short, your fat. Aerobics exercises target specific areas of body fat, weight training increases the body's overall metabolic rate, so in a way it enhances the action of aerobics.
CRUNCHES ARE A PIECE OF THE PUZZLE!
What you need to do is a series of exercises that work all the muscles in the abs (the rectus abdominis and obliques) from different angles. There are three so-called "Places of motion". When you bend forward, you work the sagittal plane. Bend to the side and you target the frontal plane. Twist your torso and you hit the transverse plane. A basic crunch only work your muscles through one plane of motion - sagittal - which is why you can do them forever and only see a third of the results. Of course, don't give upon crunches. Incorporate moves that hit the other two angles and your abs will be much leaner.
MIXING IT UP IS A MUST!
Even if you've got a fantastic workout, you still need to vary your moves every few weeks. The longer you stick with an exercise programme, the more efficient your body becomes at doing it You end up using less energy and burning fewer calories, and you won't get optimal results. Research shows muscles can adapt in as few as four to five workouts.
Keeping your muscles from getting bored doesn't mean scrounging up an all-new routine, either Constantly making small tweaks to the same moves is enough. For example, instead of placing your hands by your ears when you do crunches, try extending your arms in front of you or do oblique twists on an incline bench rather than the floor.
Exercising while holding a weighted ball or dumbbell is another way to switch things up once you get stronger. Use enough weight so that you can't do more than 15 to 20 reps at a time.
JOGGING IS GREAT-BUT WATCH OUT!
During an average run, your body weight rests on one or the other leg about 80 per cent of the time. To maintain balance, your stomach muscles (particularly your lower abs) must stay contracted. They also help hold your torso (which amounts to two thirds of your total body weight) upright as you exercise. Running burns a lot of calories, too - 490 to 1,103 an hour, depending on how fast you go.
The problem with running is that it can work your hip flexors and erector spinae (your lower back muscles) to a greater degree than your abs, If you don't make an effort to stretch these areas, you could develop an imbalance, known as excessive anterior pelvic tilt. This condition, which is more common in women, makes your hips and back so tight that your spine arches into a C shape, causing your belly to pitch forward. The result: Your stomach looks larger than it really is.
The best solution is to stretch these spots for at least five minutes after every run. To loosen the hip flexors, stand with your left leg forward, right leg back, feet about 2 feet apart: gently tilt your pelvis forward: hold the stretch for 30 seconds. Switch legs and repeat. A good lower-back looser is to lie face up, legs extended, arms out at sides. Bend your right knee and place your foot on the floor; rest left hand on right knee and slowly lower your knee to the left as far as you can as you twist your torso to the right hold for 30 seconds. Switch legs and repeat.
|
Fullfill Your
Bodybuilding Needs with "CreaBlast"
ORDER NOW!
High grade purest creatine strains are here!
Guaranteed!
|
