5 easy exercise workout for six-pack workout
2019
Six-Packs don’t means doing abdominal exercises.
The aim of this workout is to improve and train all
the muscles of the core in order to get amazing Six-Packs.
The workout
that will give you Six-Packs
 |
| Six Packs |
This workout should be performed 3-5 times a week
either as a ‘standalone’ session or after your routine session. There should be
no rest between these exercises and these exercises should take between 10-15
minutes. Along with this workout a good diet should also be complimented. This
is the quickest method to get Six-Packs if you follow these instructions.
The Workout
The overhead crunch: 14 Reps
Reverse Crunch: 14 Reps
Janda Sit-up: 14 Reps
Frozen V Sit: 14 Reps
Extended Plank: 50 Secs
1 1. The Overhead crunch
How to perform: Lie on your back with your knees and
your arms straightened above your head and then perform a crunch. The movement
should be slow and controlled.
Why to do : By extending your arms and performing
crunch, you add longer ‘lever’ to your exercise and this place greater strain
on the rectus abdominis.
2. Reverse crunch
How to perform : Lie down on your back and keep your hands behind your head, then bring your knees towards your chest until they are not folded up to 90 degrees, feet together or crossed. Tie your stomach to bend your stomach to the floor, stretch your feet towards the ceiling, then lower your feet back to their original state without letting your feet touch the floor. This ensures that your stomach is constantly active.
Exercise should be slowed and controlled, with no legs swinging or overuse of hip flexors. Pay particular attention to the downward state - it is tempting to leave your feet, but they have to maintain stress in abdominal during the whole exercise.
2. Reverse crunch
How to perform : Lie down on your back and keep your hands behind your head, then bring your knees towards your chest until they are not folded up to 90 degrees, feet together or crossed. Tie your stomach to bend your stomach to the floor, stretch your feet towards the ceiling, then lower your feet back to their original state without letting your feet touch the floor. This ensures that your stomach is constantly active.
Exercise should be slowed and controlled, with no legs swinging or overuse of hip flexors. Pay particular attention to the downward state - it is tempting to leave your feet, but they have to maintain stress in abdominal during the whole exercise.
Why to perform : It is important to remember that your Rectus abdominis is actually a long muscle that goes from your lower chest to your pelvis and that the typical exercise of the stomach trains the whole muscle, inverted crunch is lower in the abdominal muscles. Will emphasize the part.
3. Janda sit-up
How to perform : Tilt your knees on your back and put your hands behind your head. Then, while doing a simple crank, try to dig ging from your floor, contracting your hamstrings.
Why to do : The theory is that by narrowing your hamstrings, you dissolve your hip flexors, which in turn makes stomach muscles work very hard during exercise.
4. Frozen v sit
How to perform : Lie down on your back with your arms and legs and your hands and feet are raised right above the floor. To touch your feet, start exercising by lifting your torso and legs together. Hold for the required time.
Why to do : After special (and pre-exhaustion), the upper and lower area of the rectus abdominis muscle, frozen V-sit exercises, in an exercise to fully train the stomach muscles in a comprehensive way Great way to do it.
5. The extended plank
How to perform : Go to a press-up position, placing your hands in front of your shoulders, about 10 inches in front of your shoulders, keeping the shoes of your shoes against the floor. Keep this situation straight with your back and try to continue to breathe normally.
Why to do : Like a traditional plank, it trains specially transverse abdominis muscle - the deepest layer of stomach muscles that revolves around the entire midsection. By increasing your hands forward from the shoulders, you insist on the muscles involved in the plank to work on the larger (more difficult) range of movement. It's a tough difference, without question, the fastest way to get a six-pack.
