💥 How to Six Pack ABS | Insanely Ripped ABS
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🔥 Plank – the exercise is static. There are no movements in it, because the most important thing here is to keep the body properly (and for as long as possible).
1. Feet
Compiled: keeping balance becomes more complex, which will increase the burden on the abdominal muscles.
2. Feet
Should be rectilinear and tense, otherwise the load on the rectus abdominis, which keeps the waist from the deflections, will also decrease.
3. Buttocks
Stress. And do not release the voltage until the end of the approach. Reduction of the gluteal muscles increases the activation of all the muscles of the abdominal cavity.
4. Loin
The most difficult moment! If the bar is made correctly, the lumbar spine should be flat. That is, the lower back can not be rounded or bent. Imagine that your waist is tight against the wall.
5. Stomach
Pull, and then (already retracted), try to tighten to the ribs. Keep the stomach in this position throughout the entire approach, but do not hold your breath.
6. Elbows
To avoid unnecessary strain on the shoulders, place your elbows under the shoulder joints.
💥 THE PLAN WITH THE RISE OF THE FOOT
WORKS: The front part of the bark.
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KEY DIFFERENCE: due to the reduction in the area of the support, the load on the abdominal muscles is markedly increased.
EXECUTION: stand on your elbows, as if doing an ordinary bar. Draw your stomach, make your waist flat. Do not change the position of the body, lift one leg up. Stay in this position for as long as you can. Rest, and then repeat with the other leg.
💥 THE PLAN WITH THE RISE OF HANDS
WORKS: The front part of the bark.
KEY DIFFERENCE: the more difficult option is to stand on one hand even more difficult.
EXECUTION: get into the usual bar, fixing your back and pulling your stomach. Keeping the position of the legs and body, pull one hand forward. Stay in this position for as long as you can. Rest, then repeat with the other hand.
WHEN TO DO: you can stand a minute in the bar with your foot raised – go to this option.
💥 SIDE COMPRESSED PLANE
WORKS: the lateral part of the cortex, the muscles of the thigh.
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KEY DIFFERENCE: this is a completely different kind of Plank, but in our chain it is the most complicated.
EXECUTION: lie on your side, combining and straightening your legs. With the body they must make a straight line. Put the left forearm on the floor (elbow – just under the shoulder joint). Raise your right foot up, your left hand above you. Stay in this position as long as you can. Rest and repeat, turning to the other side.
WHEN TO DO: as an additional exercise to the usual Plank or its complicated options.
