By Brett Stewart Бретт Стюарт
ARE you prepared TO SCULPT YOUR ABS? Вы действительно готовы сваять Ваш пресс? Следуйте 7-недельной программе из этой книги и вы широкомасштабно увеличите силу и тонус вашего корсета, спины и косых мышц живота и сможете сделать three hundred последовательных подъемов корпуса. Книга наполнена четкими графиками и полезными фотографиями, 7 недель до three hundred подъемов расскажет вам все, что вам нужно знать об упражнениях для корпуса и включает в себя: • Инструкции, как выполнить идеальные подъемы • Понятные прогрессивные программы обучения • Добавлен вариант для экстремального укрепления Предлагая испытанные в полевых условиях, ежедневные планы и больше чем 30 основных упражнений, у этой книги есть кое-что для всех: от новичков, предпринимающих попытки перейти к новому режиму и до варианта атлетам, надеющимся еще больше укрепить свои силы.
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Extra info for 7 Weeks to 300 Sit-Ups
These extremely small tears in the muscle fibers are actually a positive benefit of working out; when they heal, your muscles grow bigger and stronger. In order for muscles to properly recover, heal and grow, you should wait 48 hours before working out that same muscle group again. Now, I ask you, what is your core made up of? Your rectus abdominis, erector spinae, obliques, hip flexors, quads, glutes and hamstrings are all muscles and need to rest, recover and grow. I recommend a program of no more than four core 59/326 workouts a week for advanced athletes, and three days a week for beginners.
I recommend a program of no more than four core 59/326 workouts a week for advanced athletes, and three days a week for beginners. Q. How does this routine fit in with my regular workouts? A. That depends on your goals. If you’re an athlete that requires sports-specific training, 7 Weeks to 300 Sit-Ups is an extremely effective program for strengthening your core and supplementing your sport’s workout regimen. If you’re a beginner and looking to improve your posture, lose weight and tone your abdomen while strengthening your core, then the program in this book should be combined with 3–4 heart-rate-raising cardio exercises per week such as a brisk walk, bike ride, jogging or swimming for 20 minutes for maximal results.
To lessen the pressure on your lower back and abdominal muscles, you may round your upper back slightly and roll your spine on the floor as you return to starting position. Keeping your abs tight, lightly touch both shoulder blades to the floor before repeating the upward contraction phase. That’s 1 rep. Crunches Crunches are a big part of the program and an alternate exercise for those not looking to perform sit-ups. Here’s how to perform a proper form crunch: STARTING POSITION: On a padded surface, lie supine position (face-up) with your knees bent to about 90°.