Routine Plan for different exercises
Thursday, December 30, 2010
, Posted by the InCrediBLe at 10:39 PM
Now for the specific routines:
These routines should be carried out every day or every second day for the best results.
Start at what ever level you think you can manage and work your way up by increasing reps by 5 every week or advancing onto the next routine when you feel comfortable.
Females can do the same routines just half all the reps
Beginners Routine:
Normal sit ups: 4 sets of 10-15 reps
Twisted sit ups: 2 sets of 10 reps
Side bends: 3 sets of 20 reps
Crunches: 2 sets of 5-7 reps
Carry out once a day, if to hard start with 2 of the exercises and develop it to the full routine.
Intermediate Routine:
Normal sit ups: 1 set of 30-40 reps
Crunches: 4 sets of 20-30 reps
Twisted sit ups: 2 sets of 20-30 reps
Led raises: 3 sets of 20 reps
Carry out once a day
Advanced Routine:
Normal sit ups: 1 set of 50+ reps
Crunches: 2 sets of 40+ reps
Sit up with leg raise: 4 sets 15+ reps
Advanced rotation crunch: 3 sets of 12+ reps
Lower stomach vertical leg raises: 2 sets 15+
Carry out once a day
Below are some helpful tips to try and help you maximize your routine and get the best six pack possible:
1. Train your abs on an empty stomach.
This allows you to burn body fat as fuel instead of carbohydrates.
2. Perform cardio activity before your workout.
When the body is warmed up as a result of cardiovascular activity, you're able to get a better contraction on your abs when you work them. The warm up enables you to better feel the deep muscular burning sensation when your abs are trained.
3. Contract and flex your abs in between sets.
This technique helps to build abdominal definition. Bodybuilders have been known to stretch and flex in between sets to increase muscle definition. I find this help a lot.
4. Minimize rest time in between sets.
Try to only take 1 minute of rest [or less] time in between abdominal exercises. The goal is to keep rest to 30 - 40 seconds in between sets.
5. Focus on the diet.
Your diet is the main factor in how your abs will look.
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