Abs (Home or gym) #1 - WEIGHTS



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Abs (Home or gym) #1
Category
WEIGHTS
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Created
2017-01-25 09:38:16
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Workout Routine created by WIKI4SPORT



Workout routine for...
Abdomen

Workout routine name: Abs (Home or gym) #1




Rest time between sets: 10 to 15 seconds

Sets: 4


WORKOUT ROUTINE:

TIP FOR ALL EXERCISES: ONCE YOU ARE UP EXHALE ALL THE AIRE WITH YOUR MOUTH, TO ACHIEVE A MAXIMUM CONTRACTION, THE HANDS ARE JUST A POSTURE NOT A "SUPPORT"!

 >> Exercise #1: Crunch 

REPS:
Until the muscle failure, the first set will be long because the muscle is at 100%, the following series will decrease because you will feel the muscle failure immediately, you will only rest between each set of 10 to 15 seconds.

 

 

NOTE: In the Crunch the elevation is minimal it is NOT total, beacause if is total you will rest the abs that's why it must be short and constant, SAME LOGIC FOR ALL ABS EXERCISES.

 

 

 

 

 

 

 

 

 

>> Exercise #2: Crunch with twist (right elbow to left knee and left elbow with right knee)

 

     

 

 

 

 >> Exercise #3: Crunch with push

 >> Exercise #4: Crunch (But now holding something heavy GYM = One disk / dumbbell, HOUSE = Some heavy object)

               



 Note:
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)

   



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