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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Ab Training
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[QUOTE="Big Tuna, post: 183497, member: 20756"] This is the method I use to train my abs, and I really find that it works them thoroughly. I'm not going to guarantee chiseled abs in 2 weeks, but I will guarantee a pretty good burn from the bottom to the top:scream: 1.Consentration do each rep deliberately. 2.#1exersise of the super set-Hip Raises-lay on a mat on your back hands above your head to stabilize. Now move your quads into a 90 degree angle with the floor, and extend your lower legs so that they are parallel to the floor. I like to have my feet together, but my knees about shoulder width apart. Now you are in the starting position. Now again I stress concentration on the muscles being used (the lower abs) with the lower abs pull your hips up in an arc, and try and bring your pelvis as close to your rib cage as possible (keep your upper body flat on the floor) exhale during this contraction. Once you reach the top of the contraction start lowering your hips towards the starting position, but just as you feel your butt graze the floor go into your contraction again. Remember it is a nice fluid arcing motion your hips should be making. Your hips should be the only thing moving in this exercise. 3.#2 exercise-Customized Crunch-Start laying on a mat on your back, knees bent and about shoulder width apart, feet together tucked up close to your butt, now do a regular crunch, but at the same time you are crunching your rib cage towards your hips use your lower abs to pull your hips towards your rib cage keep your feet on the floor, but try not to use them to raise your hips, concentrate on using the lower abs to raise the hips, remember to exhale during the contraction. I do 2-4 sets and around 20 reps. If you are concentrating on the muscle and doing the movement properly, and deliberately, and not just trying to get a certain # of reps it won't take a lot to get that wicked burn :p Also don't forget about training that lower back! Having these stabilizing muscles strong is a great asset when your out riding. Anyway I couldn't sleep(coming off of nightshift:silly: ), and had some time to kill. I hope this routine will benefit someone who's looking for a change in variety. Those old sit-ups get boring after a while. If anybody else has any training tips, that really work well for them I'm all ears. I'm always open to trying new exercises and training techniques. Like they say variety is the spice of life. [/QUOTE]
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MX, SX & Off-Road Discussions
General Moto | Off-Topic Posts
Ab Training
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