How To Get Six Pack Abs Fast

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The Way On How To Get Six Pack Abs Fast:  Train Your Rectus Abdominis. 

Men most attention is to build muscle. Besides to arm biceps, the most wanted on the abdomen is the abdominal muscles. It is the dream of most man if can highlight the six abdominal muscles.

How To Get Six Pack Abs Fast

Want to do abdominal training, we must understand the abdominal muscles first.  Abdominal muscles including the Rectus Abdominis, External Oblique, Internal Oblique and Transverse Abdominal muscle.

Here we compare the five kinds of abdominal exercises action and see which one can more effective strengthen the Rectus Abdominis.

Fitness ball crunches

 

 

Fitness ball crunches: Lying on the ball, feet flat on the ground, hands on the cephalic, arms open.

Under the chin to the chest slightly closed, breath, contraction of the abdominal muscles lift the upper body about 45 degrees and hold for 2 seconds. Then return to starting position. To maintain balance, the feet can separate some more.

 

Traditional crunches

Traditional crunches: Lie on the floor, lower back close to the ground, hands on the cephalic, arms open. Legs flat on the floor and knees.

Under the chin to the chest slightly closed, contraction of the abdominal muscles, exhale lift the upper body, lower back can not be off the ground, hold for 2 seconds. Then return to starting position.

 

 

Reverse crunches

Reverse crunches: Lie on the floor, lower back close to the ground,  hands on both sides of the body, legs and upper body lift was 90 degrees, legs crossed bend knee.

Tighten the abdominal muscles, then exhale lift the buttocks, lower back off the ground and hold for 2 seconds, then return to starting position.

 

 

Leg raise crunches

Leg raise crunches: Lie on the floor, lower back close to the ground. Hands on the cephalic, arms open.

Lift your legs and upper body 90 degrees, legs crossed bend knee. Breath, contraction of abdominal muscles , lift the upper body, lower back can not be off the ground and hold for 2 seconds. Then return to starting position. Remember to keep the chin close to the chest.

 

Knee to elbow crunches

Knee to elbow crunches: Lying on the floor, lower back close to the ground. Hands on the cephalic, arms open. Leg lift, slowly ascend bike action.

Breath, raised upper body with the right elbow touching left knee, hold the position for 2 seconds and then restore. Then left elbow touching right knee, the same hold for 2 seconds then return to starting position.

On BodyBuilding Supplement discover that, knee to elbow crunches is the most effective exercise for training rectus abdominis. Ranking second is the leg raise crunches and fitness ball crunches on the third.

Research shows that when a discipline requires sustained abdominal stability and body rotation, the abdominal muscles can produce the greatest activity. Because of  need to control the balance in an unstable environment. So during abdominal training, fitness ball crunches need more muscle contraction and control than the traditional crunches.

In fact to get best results, try to regular carry out many different exercise, because it can exercise different muscles and not easy to become bored. Whichever practice mode choice, training and strengthening the abdominal muscles need time and patience. At the last, remember to stretch muscle after exercise.


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