By Brett Stewart Бретт Стюарт
ARE you prepared TO SCULPT YOUR ABS? Вы действительно готовы сваять Ваш пресс? Следуйте 7-недельной программе из этой книги и вы широкомасштабно увеличите силу и тонус вашего корсета, спины и косых мышц живота и сможете сделать three hundred последовательных подъемов корпуса. Книга наполнена четкими графиками и полезными фотографиями, 7 недель до three hundred подъемов расскажет вам все, что вам нужно знать об упражнениях для корпуса и включает в себя: • Инструкции, как выполнить идеальные подъемы • Понятные прогрессивные программы обучения • Добавлен вариант для экстремального укрепления Предлагая испытанные в полевых условиях, ежедневные планы и больше чем 30 основных упражнений, у этой книги есть кое-что для всех: от новичков, предпринимающих попытки перейти к новому режиму и до варианта атлетам, надеющимся еще больше укрепить свои силы.
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Extra resources for 7 Weeks to 300 Sit-Ups
This program features more than two dozen different exercises performed in conjunction with situps to strengthen your abdominal muscles, lower back, hips, glutes, quads and hamstrings. Sit-up form is often misunderstood, and this confusion can lead to bad habits that can put undue emphasis on your hips, which in turn causes stress on the lower back. By themselves, sit-ups are no more dangerous for your back than any other bodyweight exercise done with improper form; some of these common culprits for lower back pain and injury are squats, deadlifts and good mornings.
To lessen the pressure on your lower back and abdominal muscles, you may round your upper back slightly and roll your spine on the floor as you return to starting position. Keeping your abs tight, lightly touch both shoulder blades to the floor before repeating the upward contraction phase. That’s 1 rep. Crunches Crunches are a big part of the program and an alternate exercise for those not looking to perform sit-ups. Here’s how to perform a proper form crunch: STARTING POSITION: On a padded surface, lie supine position (face-up) with your knees bent to about 90°.
Can I just do crunches instead of situps? A. Sure, it doesn’t have to be one or the other. This program has plenty of sit-up and crunch variations and over 30 additional moves to strengthen and tone your core. From planks to leg lifts, supermans to hip raises, we cover dozens of different exercises to target your core from multiple different angles and to keep your workouts constantly changing and challenging. Q. Are sit-ups bad for my back? 56/326 A. Let me answer this question again and put it to rest once and for all: no.