1:18 pm - Thursday July 31, 2014

Các động tác tập bụng

Tất cả các động tác tập bụng, chia làm 3 phần phần dưới, phần giữa và hông.

Lower Abdominal Exercises: Picture

6 Pack Abs Exercises – Bent Knee Ab Hip Raises

Muscles Targeted: The bent knee abdominal hip raises target the lower and middle ab muscles. It also works the secondary muscles of your upper thighs and lower back during the concentric and eccentric portions of the movement. This is a great ab exercise to use if you’re looking to really work the difficult to tone up lower portion of the stomach. Body fat in the lower abs tends to be the last place adipose tissue is removed from when your goal is to get as lean as possible so make sure to combine this lower ab exercise with a very clean and healthy diet along with cardio training to burn extra calories.

Exercise Advice: Begin by lying on a mat on your back with your hands at your sides and your knees bent with your feet raised two inches off the floor. Bring your pelvis up and your knees up toward your chest, contracting your abdominals and hold for a two second count. Return to the start position and repeat until failure.

Things To Avoid: Make sure to really watch your form on this exercise and go very slowly throughout the entire range of the movement. Performing the bent knee abdominal hip raises exercise very slowly will allow you to really feel the tension in your abs, so make sure to avoid fast and jerky movements.

Reps and Sets: The ideal repetition range for this exercise will be in the higher limit, so shoot for between 15-30 reps per set. Total sets should be 3-5 and you can combine this exercise with 2-3 additional abdominal movements to get a great overall ab workout. Rest times between each set should be 60-90 seconds in order to fully recover before your next set.

6 Pack Abs Exercises – Decline Ab Crunches

Exercise Advice: Using a decline bench, position yourself with your feet locked in at the top. Place your hands on either side of your head, without locking your fingers. Raise your body slowly while you contract your abs. Crunch up, bringing your elbows to either side of your thighs. At the top of the movement, flex your abs for a one-count and then slowly lower your body back to the starting position. Be sure to keep at least an inch or two of space between your back and the bench at the bottom of the movement. Also, for added muscle building, hold a weight plate across your chest for added resistance.

 

6 Pack Abs Exercises – Reverse Decline Crunches

Exercise Advice: Using a decline bench, lie on your back with your head at the top of the bench, near where your feet usually go. Next, hold the top of the bench with both hands. Hold your legs straight out together in the air, parallel to the floor using your abs to hold them there. Slowly bring your pelvis up and in towards your chest, having your abs control the movement. Slowly lower yourself back to the starting position, always keeping constant tension on your midsection.

6 Pack Abs Exercises – Exercise Ball Ab Pull Ins

Exercise Advice: Using a large exercise ball, begin in a push-up position and place your shins on top of the exercise ball. Keep your back completely straight and pull your knees in towards your chest. Allow the ball to roll forward under your ankles. Be sure to contract your abs at the peak of the movement and then straighten your legs, rolling the ball back to the starting position.

 

6 Pack Abs Exercises – Flat Bench Ab Leg Pull Ins

Exercise Advice: Sit on a flat bench with your legs off the end. Place your hands to your sides, grasping the edge of the bench with each hand. Extend your legs straight out and lean your back at a 45 degree angle. Bring your knees in toward your midsection, making sure that your abs are doing the work in a slow and controlled fashion. Return to the starting position.

6 Pack Abs Exercises – Flat Bench Ab Leg Raises

Exercise Advice: Lie flat on your back on a bench with your legs off the end, remaining parallel to the ground. Place your hands back next to your head and grab the edge of the bench. Keeping your legs as straight as possible, raise your legs as high as possible, making sure that your abs are doing the work. Lower legs back down to the start position and repeat.

 

6 Pack Abs Exercises – Hanging Knees To Chin

Exercise Advice: Hang from a pull-up or chinning bar with your knees slightly bent. Work your abdominals by bringing your knees up toward your chest. You should finish the chin and crunch at the same time. When fully contracted, your knees will be pulled up to your chest. Slowly reverse the movement and return to the starting position.

6 Pack Abs Exercises – Hanging Ab Leg Raises

Exercise Advice: Hang from a pull-up bar with your legs straight down. Raise your legs by bringing your knees up toward your chest, but only until even with your waist. Focus on having the movement be slow and controlled and concentrate on using your abs to bring your legs up. Slowly return to the starting position and repeat.

6 Pack Abs Exercises – Hanging Knees To Head

Exercise Advice: Hang from a pull-up or chinning bar with your knees slightly bent. Bring your legs up and try to touch your knees to your elbows. Lower your legs as SLOWLY as possible until you reach the starting position and then repeat. This exercise is similar to Gorilla Chin Crunches.

6 Pack Abs Exercises – Parallel Bar Ab Raises
Exercise Advice: Position yourself on some parallel bars, holding yourself up with your elbows and forearms with your legs hanging straight down. Use your abdominals to pull your legs up toward your chest. As your knees come to your chest, ever so slightly roll your upper body down toward your knees. Be sure to squeeze your abs at the top of the movement for a one-count.
6 Pack Abs Exercises – Lying Reverse Crunches 

Exercise Advice: Lie on the floor on a mat with your hands under your rear end, palms down and your legs stretched out straight. Simply bring your knees up toward to your chest and, as you do this, bring your chin to your chest so as to meet your knees at the peak of the movement. Return to the starting position and repeat.


 

6 Pack Abs Exercises – Reverse Ab Crunches

Exercise Advice: Lie on the floor on a mat on your back. Place your arms by your sides with your feet up and your thighs perpendicular to the floor. Using your lower abs, bring your knees to your chest while simultaneously tucking your chin to your chest. Return slowly to the starting position and repeat.

 

6 Pack Abs Exercises – Ab Flutter Kicks

Exercise Advice: Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

6 Pack Abs Exercises – Medicine Ball Leg Raises

Exercise Advice: Start off with a very light medicine ball to get the form of the movement down. While Laying down on an exercise mat, securely hold a medicine ball over your head and stretch out your arms and legs. Crunch upwards keeping your arms straight and raise your feet to your hands. Slowly place the medicine ball in between your feet and lower your body into the starting position while keeping your feet just off the ground and the medicine ball between your feet. Crunch back up, raise your legs and grab the medicine ball from your feet. Finally, lower your legs and upper body to the starting position. This is a very tough ab exercise, so make sure to start off very light and focus on perfect form.

6 Pack Abs Exercises – Inverted Exercise Ball

Exercise Advice: Using an exercise ball, get into a pushup position and place your feet on top of the exercise ball. Slowly raise your butt up in the air and crunch your abdominals in tightly while flexing your midsection at the top of the movement. Slowly lower your body down to the starting position and repeat.

6 Pack Abs Exercises – Weighted Ab Crunches 

Exercise Advice: Grab two dumbbells and lie flat on an exercise mat with your arms and legs fully extended. Slowly raise your right leg and right arm at the same time to perform an ab crunch. Try to keep your arm and leg straight throughout the movement. Focus the tension on your abs and flex your stomach at the peak position. Repeat with your left leg and arm.


Middle & Upper Abdominal Exercises: Picture

6 Pack Abs Exercises – Abdominal Crunch Machine For Six Pack Abs

Exercise Advice: The ab crunch machine exercise is performed by first positioning yourself in the machine securely. Be sure to perform the movement slowly and while really focusing on using your abdominal muscles while performing each crunch.

6 Pack Abs Exercises – Abdominal Cable Crunches For Six Pack Abs

Exercise Advice: Using the high pulley, grab a cable rope attachment and place wrists against the head. While kneeling on the ground, flex hips slightly and have your abs perform a crunching motion. Remember to flex your mid-section so your elbows travel toward the middle of the thighs. Return and repeat

6 Pack Abs Exercises – Barbell Abdominal Rollouts For Six Pack Abs

Exercise Advice: Select a relatively light barbell and place on the ground. Stand above barbell, bend down keeping your legs straight and grab the barbell with both hands (shoulder width apart). Next, slowly roll your torso forward while keeping your arms fully extended in a straight and locked position. Allow yourself to roll forward until your torso becomes parallel to the floor. Be sure that your arms stay perpendicular to the floor so as not to cause unnecessary stress on your shoulders and elbows. When returning to the original start position, the emphasis should be on raising your rear end as high as possible back into the straight legged starting position.


6 Pack Abs Exercises – Abdominal Butt Raises For Six Pack Abs

Exercise Advice: Start in a pushup-like position with your elbows and forearms flat on the ground and your legs stretched out straight, keeping your knees off the ground. Lift your butt upward, putting the emphasis on your abs to do the lifting. Return to the start position and repeat.


6 Pack Abs Exercises – Overhead Abdominal Crunches For Six Pack Abs

Exercise Advice: Lie on your back on the floor (or mat) with your feet flat on the ground and your knees bent. Stretch your arms straight out over your head. Crunch your upper body forward and bring your shoulder blades just off the floor. Slowly lower down to the original start position and repeat. Remember to squeeze your abs tight throughout the motion.


6 Pack Abs Exercises – Legs On Exercise Ball Abdominal Crunches For Six Pack Abs

Exercise Advice: Lie flat on your back with your lower legs resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Cross your arms across your chest. Begin by pushing the small of your back down to the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should always remain on the floor.


6 Pack Abs Exercises – Abdominal Crunches For Six Pack Abs

Exercise Advice: Lie flat on your back on a mat with your feet flat on the ground. Place your hands lightly on either side of your head keeping your elbows out. Push the small of your back down to the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should always remain on the floor. As always, make sure you let your abs do the work in a slow and controlled fashion.


6 Pack Abs Exercises – Exercise Ball Abdominal Crunches For Six Pack Abs 

Exercise Advice: Using a large exercise ball, lay your back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Place your hands on either side of your head. Crunch your upper body forward and roll your shoulders towards your hips. Be sure to contract your abs at the top of the movement for a one-count. Slowly return to the starting position and repeat. Also, for added muscle building, hold a weight plate across your chest for added resistance.


6 Pack Abs Exercises – Fingers To Toes Abdominal Crunches For Six Pack Abs

Exercise Advice: Lie on the floor on a mat on your back. Place your arms straight back outstretched above your head and your legs stretched out straight as well.. Execute the movement by touching your hands to your toes. This is done by raising your legs and arms to meet in a jackknife position, keeping your arms and legs as straight as possible. Lower arms and legs back to the starting position in a slow and controlled fashion and repeat.


6 Pack Abs Exercises – Straight Arm Abdominal Crunches For Six Pack Abs

Exercise Advice: Begin this exercise by lying on your back on a mat in a normal sit-up position, with your feet flat on ground and your knees bent and your arms stretched out straight on each side. Simply execute a crunch while using only your abdominals and by reaching both of your arms straight out in front of you


6 Pack Abs Exercises – Raised Knee Barbell Crunches For Six Pack Abs

Exercise Advice: Lie flat on your back on the floor on a mat with your knees raised and your feet above the floor. You can also lie on a flat or decline bench to perform this exercise as well. Grab a barbell and start with the bar on your chest as though you were preparing to perform a bench press. Begin by simultaneously raising your torso in a crunching fashion and pressing the bar to an overhead position. Slowly return to the start position and repeat.


6 Pack Abs Exercises – Abdominal Sit Ups For Six Pack Abs

Exercise Advice: Lie on your back on the floor on a mat with your feet flat on the floor and your knees bent. Place your hands on either side of your head and execute the exercise by crunching your abs forward, so as to touch your elbows to your knees. Really focus on keeping your midsection contracted throughout the entire exercise. Slowly lower your body back to the start position and repeat.


6 Pack Abs Exercises – Abdominal Toe Touchers For Six Pack Abs 

Exercise Advice: Lie on your back on the floor on a mat. Elevate your legs straight up into the air and point both of your arms straight up into the air as well having your body form a sort of giant “U.” Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward, touching your toes with your finger tips. Remember to have your abs do the work.

 


6 Pack Abs Exercises – Abdominal Tuck Crunches For Six Pack Abs

Exercise Advice: Lie on your back on the floor on a mat with your hands either crossed over your chest. Keep your legs slightly bent and pointed toward the ceiling. Lift your shoulder blades a few inches off the floor by crunching your midsection. Slowly return to the starting position and repeat.

 


6 Pack Abs Exercises – Medicine Ball Crunches on Exercise Ball For Six Pack Abs

Exercise Advice: Using a large exercise ball, lay your back on the ball with your feet placed firmly on the floor. Your lower back should be centered on top of the ball. Hold a medicine ball securely over your head and crunch your upper body forward while keeping the medicine ball overhead. Be sure to contract your abs at the top of the movement for a one-count. Slowly return to the starting position and repeat.

Oblique Exercises (Sides – Love Handles): Picture
6 Pack Abs Exercises – Flutter Kick Oblique Crunches For Six Pack Abs
Exercise Advice: Start by lying on your back on a mat on the floor with your hands behind your head. Keep both legs straight about one inch off of the floor. Immediately raise one knee (your choice) up to the elbow that is of the opposite side and try to touch your elbow to that knee. Repeat this step with your other knee and elbow for as many repetitions as you can. The idea is to execute the movement in a smooth and controlled fashion so as to simulate riding a bicycle while lying on your back. Be sure to concentrate on having your abdominals do the work!

6 Pack Abs Exercises – Fingers To Heel Oblique Touchers For Six Pack Abs

Exercise Advice: Begin by lying on your back on a mat on the floor with both feet flat on the floor as well. Keep both arms laid flat on the floor by your sides. Start this exercise by having one hand reach to touch your heel on its same side. The motion will be similar to a regular crunch. Repeat this step on the opposite side for as many repetitions as you can. This exercise is designed to target your oblique muscles.

6 Pack Abs Exercises – Barbell Oblique Side Bends For Six Pack Abs

Exercise Advice: This exercise works the oblique muscles of your midsection. Grab a light barbell and rest it on the back of your neck, parallel to the ground. Stand up straight with your legs shoulder width apart and simply bend from side to side. Be sure that the movement is slow and controlled, focusing on using your obliques to do the work.

6 Pack Abs Exercises – Oblique Crunches For Six Pack Abs
Exercise Advice: Lie flat on your back on a mat with your knees bent and your feet flat on the floor. Place your right hand over your right ear. Crunch your midsection up and across, trying to touch your right elbow to your left knee. Concentrate on contracting your midsection throughout the movement. Slowly return to the starting position and repeat.
 

 

6 Pack Abs Exercises – Oblique Decline Crunches For Six Pack Abs 

Exercise Advice: Using a decline bench, position yourself with your feet locked in at the top. Place your left hand over your left ear, and place your right hand on your right thigh or hip. Slowly raise your upper body while twisting your torso to the right. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue this movement until your left elbow touches your right knee. Slowly lower your body back down to the starting position. After completing one set on the left, switch to your right side. The key to maximizing this exercise is to really flex your midsection for a one-count at the top of this movement.


6 Pack Abs Exercises – Dumbbell Oblique Side Bends For Six Pack Abs

Exercise Advice: Lie on your back and keep your feet flat on the floor. Place your hands behind your head. Curl up and bring your left elbow and shoulder across your body while bringing your right knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. You can either do one side for all your reps, then switch to the other side or alternate sides.


6 Pack Abs Exercises – Hanging Oblique Knee Raises For Six Pack Abs

Exercise Advice: Lie on your right side with your legs on top of each other with your knees bent. Place your left hand on the side of you head, covering your left ear. Crunch your side as high as you can, focusing the movement to work the obliques as much as possible. After doing the left side, switch and repeat on the right side.

 

6 Pack Abs Exercises – Elbow To Knee Oblique Crunches For Six Pack Abs

Exercise Advice: Lie on your back and keep your feet flat on the floor. Place your hands behind your head. Curl up and bring your left elbow and shoulder across your body while bringing your right knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. You can either do one side for all your reps, then switch to the other side or alternate sides.

 

6 Pack Abs Exercises – Lying Side Oblique Crunches For Six Pack Abs 

Exercise Advice: Lie on your right side with your legs on top of each other with your knees bent. Place your left hand on the side of you head, covering your left ear. Crunch your side as high as you can, focusing the movement to work the obliques as much as possible. After doing the left side, switch and repeat on the right side.


6 Pack Abs Exercises – Oblique Plate Twists For Six Pack Abs 

Exercise Advice: Sit on the floor on a mat and hold a weight plate with both hands out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor. Rotate from side to side and touch the plate on the floor on either side. Remember to contract your midsection throughout the entire exercise as you twist from side to side.


6 Pack Abs Exercises – Oblique Twists For Six Pack Abs  

Exercise Advice: Start in the position shown above, leaning slightly back and stretching your arms straight out in front of you. Crunching only slightly at your trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Continue to alternate sides until you have reached muscle failure.


6 Pack Abs Exercises – Seated Oblique Barbell Twists For Six Pack Abs 

Exercise Advice: Sit at the end of a flat bench or in a chair with your feet firmly on the floor. Place a barbell on your shoulders, keeping your back straight and upright. Slowly twist your torso to the left, then to the right. Keep your back straight and your head up, keeping your abs constantly contracted throughout the entire exercise.


6 Pack Abs Exercises – Lying Oblique Leg Raises For Six Pack Abs 

Exercise Advice: Lie on your right side on the floor on a mat and keep your left leg over your right, placing your right hand in a comfortable spot and your left hand behind your head. Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a one-count and return to the starting position.

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