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More Great Information on Twister Exercise:
Achieve a Flat Stomach Without The Ab Rocket Twister
You want a flat stomach, firm and visible abs
If you've checked what is Resistance Exercise, you now know Strength Training exercises is the most suitable for
Abdominal Exercise
.
So now you should ask yourself what you want to achieve. A firmer stomach with chocolate bars, or a small and muscular waist?
It is the dream of most people who train but few succeed.
First, there is no need to overdo it and to connect thousands of repetitions of abs per day. After all it is a muscle like any other, so use the same training principles as for other muscles in regard to training frequency, and recovery.
Nevertheless, they are durable enough
muscles
consisting of more slow fibers than fast fibers, that is why we use high reps, usually 20 or more reps.
Two cases are possible:
If your goal is to strengthen your waist for shaping your body - that is to have strong abdominals, not muscle size - then the work will be in long series without adding weights to the exercise.
If however, you want good muscles and thicken your waist, abdominal work should involve increasing the load as you progress.
This is unfortunately only half the solution because to see your abs, you will require more work: get rid of the layer of fat that is hiding your muscles!
Program for abdominal strengthening exercises
Classic program
Crunch: 4 sets
Oblique: 3 series
Sessions of 20 minutes and 1 minute rest between sets. Take less time off if you can. Work in sets of 15 to 20 reps with your body weight or with an additional charge.
Abdominal program - giant series
Exercise 1: Crunch.
Exercise 2: Legs lifting on flat or inclined plane
Exercise 3: Sit-ups
Exercise 4: Twisting or lateral flex of the basin.
Two to three sessions per week, 3 giant sets of 4 exercises without resting between exercises, up to muscle failure, with 1 minute and 30 seconds rest between giant sets.
No need to hurry, the exercises are done slowly and the execution must be flawless.The burning pain is a proof that the work is intense. If it's too hard, do the basic program.
Getting rid of the fat layer that hides the abdominal
If you need to get rid of the layer of fat covering your abdominal muscles, it will also affect your diet.
The goal is to reach a low enough Body Fat for your abs to be visible, less than 10% for men and below 15% for women.
This requires a special diet because even if you have the most beautiful abs in the world, if they are covered by a layer of fat, your work will not be visible.
Seek some website devoted to dietary fat loss and dry diets. You will find all the information to achieve your goal.
Anatomy of the abs
The
abdominals
are formed by four muscles: the rectus abdominal, oblique, the internal oblique and transverse. They are functionally cladding torso and allow various movements such as bending and rotation.
The Rectus Abdominis
This is a single muscle looking like a chocolate bar consisting of several squares. It goes from the breastbone to the pubis and is used for trunk flexion.
Large and Small Oblique
These are the muscles on the side. The internal oblique is located under the external oblique. They are used in trunk rotation and lateral flexion. For lateral bending the oblique and internal oblique on the same side are contracted at the same time. For rotations, the internal oblique and external oblique on the opposite side are contracted. You can check by touching your abs by performing the movement.
Transverse
The Transverse is located deep inside. Its horizontal fibers allow, during its contraction, to pull the belly in.
For more information about abs and toning up your body, please visit the
Ab Rocket Twister Reviews