Archive for the ‘Six pack abs’ Category
Six pack abdominals
October 16th, 2009
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How To Get A Six-Pack – The Wrong Way!
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| By Vince DelMonte |
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Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed. Because of all this hyped up and misguided information – even among so-called ‘fitness experts’ – you should skeptical of discerning about all abdominal training equipment and programs. Let’s first eliminate the top four ways not to get a six-pack:
If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride! |
If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don’t know anybody who does not want to shrink there waistline, lose body fat, eliminate low back pain and develop a jaw dropping set of rock-hard six-pack. Too bad that your brain has been poisoned with contaiminated information.
Transverse abdominal and multifidus exercises
October 2nd, 2009
Strong Abs And Protecting The Lower Back
Many gym goers and fitness minded people know that having strong abdominal muscles helps to support the lower back, but not that many people truly understand how and why.
Before we get into it, let me say that lower back pain is complex, and you should always consult with licensed health professional before beginning any exercise program. Here is a brief over view about how ab exercises help to prevent lower back pain.
One of the structures that gets irritated in lower back pain is the cartilage that lines the facet joints in between the vertebrae. The cartilage that lines the vertebrae is different from the discs that help to cushion the spine.
The cartilage that lines the vertebrae helps to lubricate the joints so that movement is smooth and painless. When the cartilage wears away, these joints become arthritic just like other joints in the body. Irritation of the joints is a common lower back injury, and there are two ways strong abdominal muscles help to protect the lower back.
First, strong abdominal muscles help to stabilize the pelvis and lower back. When the pelvis and lower back are unstable because of weak muscles the joints have to absorb more force. When the joints absorb more force, they wear away faster.
I’ve reviewed some of the six pack programs available on the net, click here to take a look.
Secondly, strong abdominal muscles help to support good posture and prevent hyper-extension of the spine. When the spine extends excessively (when the lower back arches too much, sometimes referred to as hyper-lordosis), additional pressure is placed on the joints of the spine.
So the abdominal muscles help to decrease or prevent lower back pain, by helping to maintain good posture in the spine and also helping to stabilize the pelvis and lower back (lumbar spine).
Okay, let’s talk about strengthening the abdominal muscles. If you ask 10 physical therapists, chances are that they will all have a slightly different approach.
One of the most important exercises to focus on in the beginning of an exercise program is the drawing-in maneuver. The drawing-in maneuver is used to engage the deep core muscles like the tranverse abdominus, pelvis floor, and lumbar multifidus.
To perform the drawing-in maneuver simply suck in your belly button so that it moves towards your back. Hold for 10 seconds, relax and repeat 10 times.
This is a coordination exercise for the deep core muscles. With sedentary lifestyles our core muscles lose their coordination and have a harder time stabilizing the lower back.
In addition to the drawing-in maneuver, crunches, the plank exercise, and a series of exercises while lying on your back can all strengthen the abdominal muscles and develop core stability.
If you want to support your lower back, ab exercises are very important, but by themselves they are not enough. In order to have the healthiest lower back, you must take a comprehensive approach and include flexibility exercises, lower back exercises, postural exercises, and proper sitting and lifting techniques. So treat your back well and start exercising today!
By: Charles Inniss
Article Directory: http://www.articledashboard.com
Charles Inniss is a physical therapist and personal trainer. Visit his website for pictures and instructions of 100 Abdominal Exercises and learn more about Lower Back Pain.
Teenage Six Pack Abs
February 5th, 2009
The Truth About Teenage Six Pack Abs
The metabolism of a teenager is a wonderful thing if you are trying to get a set of teenage six pack abs. If you are trying to get a set of teenage six pack abs your increased base metabolic rate gives you a leg up on us older fats trying to accomplish the same thing. Those are the benefits of youth but as you get older this will change as maintaining those rock hard abs becomes more difficult.
There is a simple reason for this; body fat. With a high teenage metabolism you burn off that excess body fat at a much higher rate then someone who is older. Body fat is the biggest factor in exposing those abs you so desperately want to show off. But here’s the catch. The stomach is one of the hardest areas to burn fat from because your body will burn fat from other areas before it hits it last store house of emergency energy.
This points to the fact that you can’t just spot reduce based on body part specific exercises. Crunches, sit-ups, leg raises, and any other ab specific exercise will firm and tighten those muscles but they will do little to burn the fat layer that is covering your future six pack.
So the secret to getting those teenage abs into six pack shape is the same for everyone no matter their age. By following a healthy diet and complete exercise program that targets the entire body just about anyone can create a set of rock hard abs. By getting in the habit of following a healthy lifestyle at a young age you will also be able to keep those six pack abs as part of a strong overall body as you grow older.
By: Andrew Bicknell
The Truth About Six Pack Abs is a complete fat burning ab building system that incorporates the best ab workout and nutrition choices on the internet today. To learn more about this ground breaking ab ripping system please Click Here!
Six-Pack Abs – How To Get Six Pack Abs
January 11th, 2009
| Six-Pack Abs – How To Get Six Pack Abs |
| By Vince DelMonte |
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One of the most popular requests among people in the gym is to get six pack abs. There is no doubt about it, obtaining this elusive goal not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning how to getsix pack abs is definitely not the easiest thing in the world but it’s also not the hardest, as long as you follow the right steps. So, what should you be doing to get results? Without a clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it’s only going to take you so far. No matter how many crunches or sit-up variations you perform, if you’ve got a solid layer of fat covering your stomach, your muscles are not going to be seen. Try and focus on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety and fruits and veggies for energy. It is important, however, that you are running a calorie deficit, because regardless of the food you eat, if you are consuming more than you burn off that day, you aren’t going to lose weight.
Next up on your quest for six pack abs, you need to make sure you change up the exercises you perform on a regular basis. While it’s fine if you have some that you generally like to stick with as you really feel it when you do them, try and alternate between at least a few from week to week. The main reason for this is because your abdominal muscles adapt to change very quickly. As soon as they are finished adapting, you are going to stop seeing results – this is the truth about six pack abs. By keeping them guessing as to what’s coming, you keep the results coming as well. Don’t make the mistake of doing the same boring workout, day in, day out.
Finally, step three for getting a nicely chiseled stomach is performing cardio properly. This isn’t to say you should run out and start doing hours upon hours on the treadmill. We aren’t aiming to turn you into a hamster here. All you really need is a few quality sessions of cardio work a week. What’s high quality? Sprint sessions. Skipping. Hill running. Anything your body is not efficient at. Yes, these are going to be much more intense than plodding along at a moderate pace while you read the fitness magazine of the week, but trust me, you will get results a thousand times faster. Crank that intensity up for twenty to forty seconds and then back it down again for another minute. Repeat this process eight to ten times and you’ll have a workout that’ll shed that body fat in no time. So, next time you’re admiring your physique in the mirror and are still longing for a better mid-section, take these three factors into consideration and you’ll discover this is the truth about six pack abs. |
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I want six pack abs
December 28th, 2008
The Truth About How To Get A Six Pack Abs
It seems that the internet is alive with discussion about how to get a six pack of abs. The reason for this is simple; we all want to have a firm trim stomach which for most people is directly connected to whether we like the way we look or not. Not to mention the fact that we all want to look good for those of the opposite sex.
The problem is that many people want to know how to build six pack abs fast. And while the more genetically gifted can do this relatively easily for the rest of us it will take some work and motivation to achieve a set of washboard abs.
The first thing to understand when it comes to six pack abs is your body fat. Or more importantly that layer of fat that covers your stomach. As long as this layer of blubber resides over your stomach you’ll never see your goal of a trim belly achieved. You have to have a game plan to deal with this layer of fat and this is where many people fail.
The first thing most people think when they decide to get that paunch in shape is "it’s time to do some sit-ups or crunches". Unfortunately doing specific ab exercises is the last thing you need to be doing when getting your stomach in shape because these types of exercises do little to fix the fat problem. You’ll end up with rock hard abs but nobody will be able to see them beneath that blanket of adipose tissue.
The most important part of any ab program is fat reduction and the key to that is a complete body fitness program that includes not only resistance training but also a proper diet. By combining these two halves of the killer ab equation you will see results that are hard to beat.
If you want to know how to get a six pack abs then you have to have a complete program that provides a healthy diet and exercise routine that builds muscle and burns fat. By focusing on getting rid of that layer of body fat you will not only sculpt some amazing abs but you will also be able to see them and so will the rest of the world.
By: Andrew Bicknell
The Truth About Six Pack Abs is a complete fat burning ab building system that incorporates the best ab workout and nutrition choices on the internet today. To learn more about this ground breaking ab ripping system please Click Here!
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