Abdominal Exercises | d-n-i.net

As tradition, abdominal exercises are usually performed on long sets of 50, 100 or even 200 repetitions. Friends to turn it into a contest:- “I did four sets of 200.”- “Actually I did 6 of 300.”Who get the best results from your abdominal exercises in this scenario? Nobody. Here is why.Long sets of abdominal exercises are not optimal if you want six pack abs. It’s basic physiology: Muscles grow better on heavy, medium-repetition (about 8-12) sets. Want to train your chest with 4 sets of 200 repetitions? I thought so. Abdominal muscles are no different, and they need to grow, if you want to display.But let’s say you can do 12 pushups. You stop there (from 8-12 sets work best)? Of course not. You need to do the pushups harder, increasing the weight you lift each repetition. But how? By positioning the arms differently. Following are three positions of the arm you can use with all abdominal exercises to make them more and more effective in building six pack abs.One. Arms along your sides. Can not be easier.2nd. Arms crossed over his chest. Intermediate difficulty.3rd. Hands behind your head.4th. Arms overhead. Can not get any harderwithout adding external weights.5th. Arms crossed over his chest, with no external resistance (a dish or a heavy book, for example).So, keeping with the example of crisis, once you hit 12 repetitions with your arms along your sides, begin your next set with her arms crossed over her chest.Again, once you can do 12 repetitions with your arms crossed over his chest, start your next abdominal exercise set with arms overhead.Once your can do 12 repetitions with arms above your head, you’ll want to use any form of external weight (dumbbell, board, dictionary, etc..) You can keep it in your chest (some people feel more comfortable that way) or the length of the arm, above. The same principle also applies to all abdominal exercises: When you hit 12 reps, increase the difficulty by changing the position of your arm.Next time you’re about to start a set of 200 crunches, try crossing your arms across your chest. See how many reps you can run this way, and as the burning feeling in your abdomen. Then drop me a line at my website below.

Learn how to do lower abdominal exercises a specialist in this free fitness video on abdominal exercises. Expert: Katie Bowers Bio: Katie Bowers is a national certified fitness instructor and personal trainer with experience of over 8 years. Being a dancer and a former gymnast, she knows how important it is to stretch the muscles. Filmmaker: Louis Nathan