How to make Six pack without gym at home
How to make Six pack without gym at home
if you're looking for the perfect six-pack thenBruce Lee's training schedule is probably the best there is just look athis abs and you'll see what I mean and if you think it takes some hardcoreregiment think again Bruce Lee is just five simple exercises his main secretwas the number of reps he did the count went to hundreds and sometimes eventhousands it takes a lot of stamina and strength not to mention the dedicationhe put into making his body perfect but his choice of exercises wasn't random inthe least Lee did lots of research and after a while he compiled the perfecttraining routine that would give him the most effective muscle shield both tomake him stronger and protect him from blows ripped and visually appealing bodywas just a positive side effect today we're only going to talk about absthough but hey I did tell youit was all nothing special didn't I the way Bruce Lee performed them though wasa little different from your regular sit-ups so have a good lookfirst let's recall how to do a regular sit-up just in case lie down on yourback and put your hands behind your head with your legs bent at the knee plantyour feet firmly on the floor then raise your upper body trying to reach yourknees with your chest and after that slowly return to the initial positiondon't forget to exhale on the way up and inhale on the way down just don't holdyour breath for Bruce Lee's variation of sit ups you'll need either a sit-upbench or an abdominal Fitness board the process is basically the same only hereyou'll need to secure your legs on top of the bench or board with kneesslightly bent.
The Sharper the incline of your bodywell on the bench the more effective the exercise moving upwards try to touchyour chest to your knees every time then hold the ABS contracted for a couple ofseconds and slowly return to the initial position yet there are even moreadvanced ways to do this exercise and Lee said that adding new elements toregular sit-ups boosts their effectiveness one of the best additionalelements is twisting your core for that when moving up with your hands behindyour head twist the torso and touch one of your elbows to the opposite knee thenrepeat with the other elbow switching them with each rep sit-ups are a singletarget exercise that engages your upper abdominals and intercostals the next onewill let them rest while beating the heck out of your lower abs number twoadvanced leg raises again a basic enough exercise that is ingenious in itssimplicity for better performance you might need a flat bench but if you don'thave one the floor will do lie on the floor with your arms along your body ifyou use a flat bench lie on it and secure yourself by holding the edges ofthe bench with your hands now as the name of the exercise suggests raise yourstraight legs up until your feet are pointing at the ceiling make sure youdon't work with your pelvis or hips it's your lower abs that should do thework hold the top position for a second ortwo and lower your legs back down don't let your heels touch the floor thoughlet them hang an inch above it this will further engage your core and lower appsif you're looking for a more advanced version of leg raises and one that BruceLee preferred for that matter you're going to need a chin up bar find one andhang on it with your legs straight now lift them up to the 90 degree angleengaging your lower abs and lower back down all in a slow and controlled wayhold yourself firmly on the bar and don't let your body wiggle when liftingyour legs three core twists finally something you don't see in every workouttextbook core twists work miracles when it comes to training your obliques andmaking your waist thin and wiry you'll need a light weighted bar or just a longstick for this exercise take the bar and put it across your shoulders behind yourneck grip either end of the bar firmly with your hands and lean your upper bodyforward ideally you should stand at a 90 degree angle don't bend your waist oryou risk damaging your lower back now twist your upper body to the rightreaching the left end of the bar to your right foot if you don't manage it on thefirst try don't worry it just means your core isn't that flexible yet you'll dobetter with time without any pause twists your core to the left and repeatthe same motion to the other side don't straighten up until you're finished withyour current set number four advance frog legsI mean kicks no I'm not just adding advance to every exercise to make a lookcooler it's how they work frog kicks areanother exercise that targets your lower absgiving you that six-pack you desire for regular frog kicks sit on the floor withyour legs slightly bent at the knees put your hands on the floor to your sidesand a bit behind you fingers looking forward lean back and balancing on yourpelvis raise your bent legs now move your knees to your chestmeeting them halfway and straighten your legs again without touching your heelsto the floor advanced Bruce Lee's version of this exercise looks like thishang on a chin-up bar straining your arms to hold you still bend your kneesand use your lower abs to pull them to your chest or at least as high as you can.
if you're a beginner it's best to start with regular frog kicks switchingto advanced ones when you're ready 5 side bends the last exercise on thislist targets the outer lining of your abdominals making your obliques worklike there's no tomorrow you'll need a couple of dumbbells here no I'm notavailable grab one in either hand and stand straight feet shoulder-width aparthold your arms slightly tense hanging at your hips bend your upper body to theright until you feel some tension in your side hold this position for asecond or two and go back up then repeat the motion to the left so here's yourBruce Lee abs workout look simple but there are things you need to know thatwill probably make you think twice about that first like I said earlier Lee'smain focus was on the number of repetitions for each exercise he didfour sets of 50 reps totaling 200 reps for a single exercise and a fullthousand for the 5 of them sounds painstaking to me if you're at the verybeginning of your way to the top shape you shouldn't even try it though startwith as many reps as you can performing each set until exhaustion andtaking a minute of rest between sets also as intense as it all may sound thekey to well-developed abs is not to overwork them but to let them grownaturally don't strain your muscles too hard when you're at your limit insteadgo for fewer reps with every following set believe me despite the initialfrustration you might feel you won't be disappointed with your results laterfinally and every of dominoe workout with a set of staticmuscle contractions stand straight and squeeze your abs hold them for a coupleof seconds and release repeated about 20 timesstatic abdominal contractions are like stretching for your other muscles theyallow the ABS to relax and become more defined faster it's no secret thatmuscles require rest to grow and abs are of course no exception and finallycomplement your training routine with a balanced diet and aerobic exercise youmay develop rock-hard abs but if you want them to be clearly seen you need toget rid of a layer of excess fat covering up and what better to burn fatthan running or swimming working out is a complex process and youcan't achieve good results without following the rules good luck now wouldyou like to add something I didn't mention about Bruce Lee's trainingroutine let me know down in the comments
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