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The Quick and Easy Way to Tone Up Your Abs - Part 1

All About Abs

What You Need to Know About Abdominals: Two Key Concepts You Should Meet to Pack 6

Introduction - Understanding Abdominals


You will learn about body regions that almost everyone wants but somehow secretly escapes them. The weight loss industry may be a billion dollars in the market a year but the second is all late-night infomercials about abs, 6 packs, 6 second abs and how to get ready for the beach and showcase the region.

When it comes to abdominal exercises there are two basic areas of confusion. First, the myth exists that the region's 'special' there are like 'lower abdominals.' Many people will claim their upper extremities develop well but low abs do not respond to training. They are looking for a lower level of magic training that will target the area. If you look for any image of the abdominals muscle, it is clear that rectin abdominus (long name attached to abs) is just one muscle that runs from the sternum to the pelvis. It's 'lower abdominals'. simply does not exist.

The reason the lower regions seem less responsive to exercise is that they are a natural fat storage area! In short, your entire region may respond to the whole exercise but the lower regions simply do not show up because they are protected by the fat layer. The area is just the fatest place to go. Very simply, the lower abdominal area benefits from your crunches and reverse crunches. The problem is, you can't see it!

TEST: If you don't believe this then try this simple test: lying on the floor in a typical crowded setting. Put one hand on your lower abdomen and the other on your upper abdomen. Now do the slow, slow movements. You will feel both areas of the contract simultaneously as you move.

The second area of ​​confusion concerns the selection of exercises. Almost everyone is still doing the same abortion, knee or exercise in an effort to target 'lower abs'. Although these exercises affect the abdominal area, they are not the best option.

It is very easy to clear up the misunderstanding of this exercise choice if you understand the difference between hip-flexion and trunk-flexion. The muscles called the psoas and related muscles (these are located far behind the spine) are responsible for hip-flexion while your abdominals are responsible for trunk-flexion.

Hip Flexion: Involves when you lift your knees (or knees) to your chest. For example, when you do your knees, you will feel a burning sensation in the lower abdomen (this is only reassuring to most people who work in the area). What really happens is that the psoas are being emphasized. You won't lean back enough to see this muscle! Of course the abdominals are involved in this exercise for stabilization but not the main muscle and therefore it is not the most effective. Other concerns revolve around overworked psoas that can lead to back problems.

Flexion Trunk: Engages when you do exercises in which the pelvis and sternum approach each other during movement. At this point, you are in a state of maximum flexibility. Go further and you will involve the psoas muscle and you will use hip-flexion (as in full sitting). When you train your abdominal, you need to flex (or contact) your trunk.

FACT: For effective abdominal exercises, stick to trunk flexion movements (crunches and reverse crunches).

This series will focus on training the trunk to direct tension to the abdominals as the main muscles we want to work on. (Other muscles involved in stabilization will be involved but not the main focus.)

That all! Abdominals are just muscles like the rest. There is nothing special about them that makes it harder for them to acquire or develop any other muscle group. However, there are thousands of messages in community forums and fitness teachers everywhere getting hundreds of messages a day about it. Not to mention the many technology products that pop up in stores every year promising a faster and easier way to get ripped abs. The purpose of this report is to tell you the steps you need to take to get the abdominals.

Abdominals Ripped Myths: - Countless crunches - Work out everyday - Strange machines or dangerous exercises - Fad diets - Fat burn pills - Marathon cardboard sessions - Target bottom and top

Secrets of Ripped Abdominals: - Low fat percentage - Has muscle to show

Did I just blow the end of the story for you? I hope not.

Key Concept # 1: You Must Have Low Fat Fat In the beginning, if you have a body fat covering the area, you will not be able to show abs. For men, this is the LAST place where fat is lost which makes it the hardest part of the body.

You "get abs" from reducing your body fat and you reduce your body fat massively through diet and cardio.

However, somehow this concept escaped people. In order to show off your abs proudly, you must have a low body fat percentage! Not necessarily more.

Men: Women 10% or lower: 15% or lower

Why is it so hard for most people?

Easy. To get your body fat low, you must really focus on your diet and your fat burning metabolism. 99% of people (including myself) do not fit into a diet to burn our natural body fat stores. So to get rid of the last layer, you need to burn the last body fat store. And to do that, you must have a great diet (above and beyond just active).

Key Concept # 2: You Must Introduce Abs

First ...

If you are 110 lbs and only 3% skin and bone and body fat but no muscles are really, then it's not a surprise why your abs don't show up every time you take off your clothes. There are some people I run with that are well below the 10% body fat limit but they are surprised when their abdominal does not show. It's almost as easy as 1 + 1. You MUST have abs to show!

You can have a low percentage of body fat but if you don't have anything to show, you will see flat stomachs (which is good) but no definition and no 'pack & # 39; specific. There are also individuals who have 15% body fat but their abs are so advanced they can show 4-packs. Although they do not have a low percentage of body fat to be classified as 'torn'. they have great growth and definitely their muscles. Just imagine what they would look like if they were 10% or less ?!

This is where ab training begins to play. Performing abdominal exercises is key to developing the trunk area. Many people are looking for low ab exercises or doing exercises that they believe are aimed at a particular region but are actually working the wrong muscles. Having abs is as easy as doing proper core exercises. This will be part of the 6-month training at the end of the series.

Now that you understand some of the key concepts for getting abs to show, let's think of ways to get rid of the disruptive layers of fat around them ...

Wait for Part 2 to discuss why Nutrition is 90% or More of Your Success.

Copyright 2006 Marc David


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