Unique heavy workout program: 6-week dice
Abdominal press - the abdomen has its own muscles, which together with the tendons form the abdominal wall. The set of muscles of the abdominal wall involved in the regulation of intra-abdominal pressure, the implementation of acts of defecation, coughing, etc. is called the abdominal press (prelum abdominale (lat.)).
Abdominal muscles (musculi abdominis or abs) - belong to the muscles of the “cortex”, forming together with the buttocks, thigh, and other small muscles the so-called “muscle corset”. They are responsible for: the formation of the abdominal wall; protection and retention of internal organs; stabilization of the body and the formation of posture.
All representatives of the human race (regardless of gender and age) have the same set of muscle groups in the abdominal cavity. Those. the muscles of the press in all consist of the following departments: Direct m .; Oblique m.: External oblique and internal oblique; Transverse m. . It is customary to conditionally divide the abs muscles into groups of the anterior, lateral and posterior walls of the abdomen.
Try the exercise system from Bill Hartman, which will help to finally remove visceral fat and get a bumpy (in a good way) stomach in less than 2 months. Do not forget about the diet!
The first, second and one hundred and second trainings have long been behind - you have been doing it for years. But the trouble is that your press for nothing has become tougher, still not visible to the naked eye, and armed too. Is it a shame? And for us. So immediately get up from the floor and finish doing bored twists.
Especially for you, we turned to Bill Hartman, one of the smartest people in fitness, as his publication is called Testosterone Nation, a specialist in the field of powerlifting and golf.
He developed a unique program of heavy exercises that will make you spend significantly more calories and burn fat in just a month and a half, which hides the cherished cubes.
SIX-WEEK TRAINING PLAN
Raise your iron at least three times a week, alternating between workouts A and B. If you work on Mondays, Wednesdays and Fridays, then on Monday you will have workout A, on Wednesday workout B, and on Friday again A. Next week you will need to start with B training - and so on.
Start with five sets of five repetitions in the first exercise of both sets - whether it be pull-ups or front squats. Between each of these sets, rest for two minutes. Perform the remaining three exercises in a complex in a circle, in a row. Do 8-10 repetitions in each, rest between circles for no more than 60 seconds. Just do three circles.
Now in the first exercises of both complexes do six sets of three repetitions, resting between them for two to three minutes. Then do the three remaining exercises in a circle, as before, only this time do 10-12 repetitions in each and rest between circles for no more than 45 seconds.
Interval workouts - you can accelerate the manifestation of the cubes of your abs if you add two interval workouts to the main workouts according to the given schedule. Guided by it, you can run, jump rope, walk up the stairs, twist an exercise bike and even pound on a punching bag. The main thing is to alternate periods of maximum load in a selected exercise with periods of relaxed performance of the same exercise (this is the essence of intervals). It is best to perform interval training on rest days from power.
|Maximum acceleration||Active recovery||Number of repetitions|
|Day 1||60 s||180 s||3|
|Day 2||60 s||120 s||4|
|Day 1||60 s||180 s||4|
|Day 2||60 s||120 s||5|
|Day 1||60 s||180 s||5|
|Day 2||60 s||120 s||6|
|Day 1||60 s||60 s||5|
|Day 2||120 s||120 s||3|
|Day 1||60 s||60 s||6|
|Day 2||120 s||120 s||4|
|Day 1||60 s||60 s||7|
|Day 2||120 s||120 s||5|
Hang on the horizontal bar, holding it with a reverse grip: palms pointing back. Bend your back a little and pull as high as possible, directing your elbows down. Slowly return to the starting position and repeat.
IMPORTANT: your chin should proudly rise above the bar at the end point of each repetition.
LIFTS TO THE PLATFORM
Take a dumbbell in your hands, stand in front of the bench and put one foot on it. When pushing with your foot only, which stands on a support, rise up and immediately lift your free leg up. Gently return to the starting position and repeat the movement from the same leg. After doing the right number of repetitions, change your leg.
IMPORTANT: when climbing to the bench, keep the supporting leg slightly bent at the knee.
Squatting with a bench press
Take dumbbells in your hands and raise them to shoulder level. Point your elbows down, put your legs slightly wider than your hips. Sit down to the parallel of the upper thigh with the floor, then powerfully straighten your legs and, continuing to move, squeeze dumbbells over your head.
IMPORTANT: at the top point, try to keep the dumbbells strictly above the top of the head, without tipping them either forward or backward.
Take dumbbells in your hands, put your legs slightly wider than your hips and lean forward until your hands drop below your knees. From this position, trying not to help yourself with your back, pull both dumbbells to the middle of the abdomen. Reduce the shoulder blades with force, then return to the starting position and repeat.
IMPORTANT: despite leaning forward, maintain a natural deflection in the lower back.
FRONT SITES WITH A BAR
Put the barbell on the front deltas, grasping it from below, and bring your elbows forward. Holding your back vertically, sit down and without a pause return to its original position. Repeat as many times as needed.
IMPORTANT: Squat until the upper thighs fall below the parallel to the floor.
INCLINE DUMP Bench Press
Lie down on a bench set at an angle of 300, and lift the dumbbells on straight arms above the upper chest. Turn your palms towards each other. Bring your shoulder blades and lower the dumbbells down, spreading your arms to the sides of the body. With a powerful movement, squeeze the dumbbells to their original position and repeat.
IMPORTANT: watch for the amplitude of movement - at the lower point of the dumbbell should fall slightly below chest level.
ROMANIAN DRAW + SLOPE DRAW
Put your legs wide hips, bend them a little in the knees and grab the barbell. Bringing your pelvis back, lean forward, keeping your back naturally arched. Lowering the barbell to the middle of the lower leg, pull it toward you without stopping and touch the neck of the middle of the abdomen. Straighten your arms, then straighten yourself, fully returning to its original position. Repeat the entire sequence a specified number of times.
IMPORTANT: during traction in an incline, do not forget to bring the blades as much as possible.
Stand with your right side to the block device and take the handle in your left hand. With a wide movement, move your left hand to the side and up. Hold at the top for a second and return to the starting position. Having done all the repetitions in one direction, change your hand.
IMPORTANT: at the top point, your working arm should be straight and positioned strictly diagonally.