Abs New workout strategy, aerobic + abdominal training
< p style="text-align: left;"> Under the guidance of our unique super program, aerobic exercise and abdominal muscle training are combined to make the abdominal muscles the fastest growing and most intense fat-burning part.Every bodybuilder will exercise with a wheel barbell and use squats and deadlifts to build their physique. Have you thought about trying something else, like doing some cardio after these sets? How about trying it on your abs? Don't you think so? If you are like those kids who have no time to do aerobic exercise after training, or fall directly on the mat, then we can teach you a trick! Our high-intensity workouts combine cardio and ab training to help you burn fat while sculpting an impressive six-pack. Extremely effective and never boring, it's a sure-fire way to train your abs.
Our plan is very simple: aerobic + abdominal training
We choose three groups of aerobic exercise (A/B/C) and three groups of abdominal training Cross-combination of muscle training (upper abdominal, lower abdominal, oblique abdominal) to complete a complete set of abdominal muscle training.
Start by running on a treadmill (or other aerobic exercise) for a warm-up intensity, but don’t run too fast. Next, work on your lower abs. Then return to aerobic exercise and do 10 minutes of moderate-intensity training, followed by an upper abdominal workout. Finally, do 10 minutes of flat-out sprinting, followed by twisting your obliques. Well, I'm a little out of breath. Take a rest for 5 minutes to calm down your breathing. In less than 45 minutes, you'll be one step closer to stronger, more defined abs.
Ignite the fat-burning fire. Here is a breakdown of this training: < /strong>
1 Aerobic exercise A:To maximize fat burning in this step, you also need some igniting substances. Do 10 minutes at an intensity ranging from light to moderate (50%--60% of the predicted maximum heart rate (MHR)) - see "Measuring Your Exercise Intensity" to calculate intensity) an aerobic warm-up is best suited for this role. Train hard to increase your heart rate and sweat a little. By transitioning from low-intensity to high-intensity training, the body is stimulated to release more fatty amino acids into the blood as fuel to achieve the purpose of burning fat. At the same time, warming up can also avoid early fatigue, which also works by reducing the body's dependence on glycogen and reducing the lactic acid produced in the early stages of training.
2 Obliques: Get off the treadmill and do 3 sets of dynamic abdominal exercises using a medicine ball or lighter dumbbells to increase the strength of your abdominal muscles.
3 Aerobic Exercise B: After finishing the abdominal tightening exercises, it is now time to run again. At this stage you will increase the intensity and do 10 minutes of fast and steady running. The intensity is approximately 70%-75% of your maximum intensity (MHR). Even if you feel good, resist the urge to run faster; still control lactic acid at a certain level. When doing the next 5-minute run, the heart rate should be maintained at a sustained and stable level.
4 Lower Abdominals: Hold the lower abdomen firmly at the beginning of training. It's best to do abdominal tucks at the beginning of your workout, as they require maximum strength in the correct posture to pull them up. If you wait until the middle or end of your workout, your hips will be loose throughout the movement. Advanced bodybuilders can increase the difficulty by doing hanging leg crunches. In either case, you need to use your own body weight or add a lighter dumbbell as resistance. Do this exercise for a total of 3 sets of 15 times each. Rest 45 seconds between each set.
5 Aerobic Exercise C: For the next 10 minutes, increase the intensity to maximum by running quickly. This creates a state of hypoxia that increases your metabolism after training, allowing you to burn more calories when you get home. And each round trip only takes 60 seconds. After 60 seconds, let the treadmill slow down and then jog for 60 seconds to recover from the sprint (the speed of the treadmill here should be equivalent to the speed at which you started the training warm-up). During the last 10 seconds of recovery from the 60-second jog, accelerate for the next sprint - another 60-second sprint. Then slow down and do 60 seconds of recovery jogging.
6 Upper Abs: Use straight leg contractions to exercise the upper abdomen. Do a total of 3 groups of 15 times each, resting for 45 seconds between groups.
Since the abdominal muscles are the main part of balancing the upper body and buttocks during aerobic exercise, you must warm up first, and then you can smoothly complete a series of abdominal muscle strengthening exercises. In no time, you'll be burning fat like a bodybuilder before a workout.
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