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Ab Workout From Beijing Olympic Gymnasts
Ab Workout From Beijing Olympic GymnastsBy John Alvino
Every four years, I look forward to the summer Olympics. I thoroughly enjoy watching and following the big events. While rooting on my favorite athletes, I can't help however notice the incredible abdominal development of the gymnasts.
Sure, these gymnasts have great genetics, however I can assure you that they were not born with a chiseled six pack. A lot of hard work went into developing those sculpted physiques.
Since these athletes have developed that sought after "cut" look, why then does no one seem to turn to them when they want to learn how to get ripped abs? This is clearly an oversight in the training and fitness community.
Don't get me wrong, I don't expect any of you to wake up tomorrow morning and start doing back flips off the pommel horse. But we can certainly investigate how these Olympians train, and decide what aspects of their regimen can be integrated into our training routine.
First, they don't perform traditional abdominal (ab) workouts. I have spent a great deal of time at several Olympic training centers, and I can tell you that I only saw them perform two direct abdominal (ab) exercises on a frequent and regular basis. These two exercises were:
1. The Hanging Leg Raise- Grasp a chin up bar with an overhand grip. Initiating movement with abs, raise your legs up until your shins are almost touching the chin up bar. Return in a controlled fashion until waist, hips, and knees are extended. Repeat for the prescribed number of reps.
2. The V-Sit Up- Lie supine with hands over head. Simultaneously raise straight legs up and torso. With your hands, reach toward raised feet. Return to starting position.
In addition to these direct abdominal (ab) exercises, the Olympic gymnasts get a ton of quality abdominal (ab) work indirectly from full body movements. These movements actually train the abdominals (abs) the way they are supposed to be worked.
The take home lesson here is simple: we must perform full body movements that requireour abdominals (abs) to stabilize our torso. These exercises never involve using a fancy seat, bench or back/chest support. Let me give you 3 examples of exercises that incorporate full body movements, so you can get started right away.
1. Ditch the bench press for suspended push ups. When you lie on your back on a bench, your abdominals (abs) basically "go to sleep". The opposite is true with suspended push ups. In addition to working your chest, shoulders and triceps, this exercise works the abdominals (abs) significantly better than most direct abdominal (ab) exercises.
2. Ditch the pulldown for chin ups. When you sit down on the pulldown seat, you abdominals (abs) do no work at all. On the other hand, your abdominals (abs) really get fired up during chin ups.
3. Ditch the leg press for tuck jumps. Just like the bench press, the leg press puts your abdominals (abs) to sleep because of the bench support. But the leg press even has a second strike against it. Since the sled is on guiding rods that only allow it to move linearly, no stabilisation or support is needed from your abs. Tuck jumps, on the other hand, provide a great leg workout AND a great abdominal (ab) workout - in one single exercise.
In addition to working your abdominals (abs) better than most traditional abdominal (ab) exercises, these movements are much more time efficient because you basically "kill two birds with one stone." Make the changes that I suggested today and learn how to get ripped abdominals (abs) faster than you thought was possible!
Click here to learn more unique and highly effective secrets for rapid six pack abs development and lose belly fat as fast and as fast and as quickly as possible.
,How to Get a 6 Pack Fast - By Far the Best Way to Train Your Abs!
How to Get a 6 Pack Fast - By Far the Best Way to Train Your Abs!By John Alvino
Every four years, I look forward to the summer Olympics. I thoroughly enjoy watching and following the big events. While rooting on my favorite athletes, I can't help however notice the incredible abdominal development of the gymnasts.
Sure, these gymnasts have great genetics, however I can assure you that they were not born with a chiseled six pack. A lot of hard work went into developing those sculpted physiques.
Since these athletes have developed that sought after "cut" look, why then does no one seem to turn to them when they want to learn how to get ripped abs? This is clearly an oversight in the training and fitness community.
Don't get me wrong, I don't expect any of you to wake up tomorrow morning and start doing back flips off the pommel horse. But we can certainly investigate how these Olympians train, and decide what aspects of their regimen can be integrated into our training routine.
First, they don't perform traditional abdominal (ab) workouts. I have spent a great deal of time at several Olympic training centers, and I can tell you that I only saw them perform two direct abdominal (ab) exercises on a frequent and regular basis. These two exercises were:
1. The Hanging Leg Raise- Grasp a chin up bar with an overhand grip. Initiating movement with abs, raise your legs up until your shins are almost touching the chin up bar. Return in a controlled fashion until waist, hips, and knees are extended. Repeat for the prescribed number of reps.
2. The V-Sit Up- Lie supine with hands over head. Simultaneously raise straight legs up and torso. With your hands, reach toward raised feet. Return to starting position.
In addition to these direct abdominal (ab) exercises, the Olympic gymnasts get a ton of quality abdominal (ab) work indirectly from full body movements. These movements actually train the abdominals (abs) the way they are supposed to be worked.
The take home lesson here is simple: we must perform full body movements that require our abdominals(abs) to stabilize our torso. These exercises never involve using a fancy seat, bench or back/chest support. Let me give you 3 examples of exercises that incorporate full body movements, so you can get started right away.
1. Ditch the bench press for suspended push ups. When you lie on your back on a bench, your abdominals (abs) basically "go to sleep". The opposite is true with suspended push ups. In addition to working your chest, shoulders and triceps, this exercise works the abdominals (abs) significantly better than most direct abdominal (ab) exercises.
2. Ditch the pulldown for chin ups. When you sit down on the pulldown seat, you abdominals (abs) do no work at all. On the other hand, your abdominals (abs) really get fired up during chin ups.
3. Ditch the leg press for tuck jumps. Just like the bench press, the leg press puts your abdominals (abs) to sleep because of the bench support. But the leg press even has a second strike against it. Since the sled is on guiding rods that only allow it to move linearly, no stabilisation or support is needed from your abs. Tuck jumps, on the other hand, provide a great leg workout AND a great abdominal (ab) workout - in one single exercise.
In addition to working your abdominals (abs) better than most traditional abdominal (ab) exercises, these movements are much more time efficient because you basically "kill two birds with one stone." Make the changes that I suggested today and learn how to get ripped abdominals (abs) faster than you thought was possible!
Click here to learn more unique and highly effective secrets for rapid six pack abs development and lose belly fat as fast and as fast and as quickly as possible.
,Lower Ab Workouts - Finally, Something That Works!
Lower Ab Workouts - Finally, Something That Works!By Brent Bonnett
Are you looking to finally find lower abdominal (ab) workouts that work? If you want that elusive six pack, sexy abs, tight abs, ripped abdominals (abs) or whatever you want to call them, choosing the right exercise will be crucial in your success. If you do countless sit-ups, sorry to disappoint however that is a complete waste of time and you are not going to get much benefit from them.
So, in this article I'm going to give you some golden tips on lower abdominal (ab) workouts that actually work and are proven to give the results you are looking for.
Some of the greatest movements in lower abdominal (ab) workouts are the ones that will reduce overall stability. Why does that make a difference in your lower abdominal (ab) workouts? Because it requires all the tissue in your abdominals (abs) to contract so you can take and keep your balance.
That is the reason that sit-ups suck and are not effective! They target the more superficial muscles and not focus on all tissue fiber to give you the results you are looking for in your lower abdominal (ab) workouts.
So, which movements in lower abdominal (ab) workouts reduce your balance?
Anything that will keep you off balance is going to give you the results you are after. A few good movements would be; using a stabilizer ball when performing any laying exercises in your lower abdominal (ab) workouts, bent over dumbbell rows on one leg, one leg squats, walking on a balance beam, and one arm shoulder presses.
But the greatest exercise for your lower abdominal (ab) workouts is no doubt the hanging leg raise. This exercise rotatesyour pelvis to help develop those lower abdominals (abs) and is the secret to its success. A few other great choices are leg raises on a 45 degree incline and lying leg raises on a flat surface.
Another great way to improve your abdominals (abs) in your lower abdominal (ab) workouts is by using compound exercises like bent over rows, squats, and bench presses. They don't utilize the abdominal (ab) muscles directly however they do indirectly. Your abdominals (abs) help stabilize your body when performing these exercises so it helps make them really pop out.
These lower abdominal (ab) workouts are pretty simple, however what if you don't know how to perform these exercises properly? What if you don't know when or what days you should perform each exercise? Sometimes its just trial and error or you can follow someone who has already laid the foundation for you.
So, if you want to shortcut your path to success in learning about lower abdominal (ab) workouts, than you need a program designed to show you how to simply & safely lose 1% body fat or adipose tissue each and every week as well as a step by step guide on what exercises you need to perform and when.
You can get started Today by grabbing your FREE reports at lower abdominal (ab) workouts.