The unique program of hard training: dice for 6 weeks
Abdominal press - the abdomen has its own muscles, which together with the tendons form the abdominal wall. The combination of muscles of the abdominal wall, involved in the regulation of intra-abdominal pressure, the implementation of acts of defecation, cough, etc., is called the abdominals (prelum abdominale (Latin)).
The abdominal muscles (musculi abdominis or abs) refer to the muscles of the bark, forming, together with the gluteus, thigh and other small muscles, the so-called muscular corset. They are responsible for: the formation of the abdominal wall; protection and retention of internal organs; body stabilization and posture formation.
All members of the human race (regardless of gender and age) have the same set of muscle groups in the abdominal cavity. Those. abdominal muscles in all consist of the following sections: Straight m. Oblique m.: External oblique and internal oblique; Transverse m. . It is accepted to divide the abdominal muscles into groups of the anterior, lateral, and posterior walls of the abdomen.
Try the system of exercises from Bill Hartman, which will help to remove, finally, visceral fat and get a relief (in a good sense) stomach in less than 2 months. Do not forget about diet!
The first, second and one hundred and second trainings are long gone - you have been practicing for years. But the trouble is - your press for nothing has become tougher, is still not visible with the naked eye, and even with an armed one. Offensively? And for us. So immediately get up from the floor and finish doing the annoying twisting.
Especially for you, we turned to Bill Hartman, one of the smartest people in fitness, as Testosterone Nation calls him, a specialist in powerlifting and golf.
He has developed a unique program of heavy exercises that will make you spend significantly more calories and in one month and a half burn excess fat that hides the cherished cubes.
SIXTEEN TRAINING PLAN
Raise iron at least three times a week, alternating between training A and B. If you work on Mondays, Wednesdays and Fridays, then on Monday you will have training A, on Wednesday training B, and on Friday again A. You need to start next week with workouts B - and so on.
Start with five sets of five repetitions in the first exercise of both complexes, be it pull-ups or front squats. Between each of these sets, rest for two minutes. Perform the remaining three exercises in the complex in a circle, in a row. In each, do 8-10 repetitions, between circles, rest no more than 60 seconds. Just make three circles.
Now in the first exercises of both complexes, do six sets of three repetitions, resting between them for two or three minutes. Then do the three remaining exercises in a circle, as before, only this time do each 10-12 repetitions and rest between circles for no more than 45 seconds.
Interval training - you can speed up the manifestation of the cubes of your press, if you add two interval ones to the basic training according to the above schedule. Guided by it, you can run, jump with a skipping rope, walk the stairs, twist the exercise bike, and even bang on the punching bag. The main thing is to alternate periods of maximum load in the chosen exercise with periods of relaxed execution of the same exercise (this is the essence of the intervalals). It is best to perform interval training on days off from strength training.
|Maximum acceleration||Active Recovery||Number of repetitions|
|Day 1||60 s||180 s||3|
|Day 2||60 s||120 s||four|
|Day 1||60 s||180 s||four|
|Day 2||60 s||120 s||five|
|Day 1||60 s||180 s||five|
|Day 2||60 s||120 s||6|
|Day 1||60 s||60 s||five|
|Day 2||120 s||120 s||3|
|Day 1||60 s||60 s||6|
|Day 2||120 s||120 s||four|
|Day 1||60 s||60 s||7|
|Day 2||120 s||120 s||five|
Hang on the horizontal bar, holding it in reverse grip: palms are pointing back. Bend your back a little and pull yourself up as high as possible, pointing your elbows down. Slowly return to the starting position and repeat.
IMPORTANT: Your chin should proudly rise above the crossbar at the end point of each replay.
Take the dumbbells in your hands, stand in front of the bench and put one foot on it. Pushing only with the foot that stands on the support, rise up and immediately lift the free leg up. Gently return to the starting position and repeat the movement with the same foot. Having made the necessary number of repetitions, change your leg.
IMPORTANT: when lifting onto the bench, hold the support leg slightly bent at the knee.
SITTING WITH A CREAM OVER THE HEAD
Take dumbbells in your hands and lift them to shoulder level. Elbows straight down, put your legs slightly wider hips. Sit down to parallel the upper part of the thigh with the floor, then powerfully straighten the legs and, continuing to move, squeeze the dumbbells over your head.
IMPORTANT: At the top point, try to keep the dumbbells strictly above the top of the head, not moving them forward or backward.
DRAW IN TILT WITH DUMBBELLS
Take the dumbbells in your hands, put your legs a little wider than your hips and lean forward until your hands drop below your knees. From this position, trying not to help yourself, pull both dumbbells to the middle of the abdomen. With a force, pull the shoulder blades, then return to the starting position and repeat.
IMPORTANT: despite the forward bend, keep natural trough in the lower back.
FRONT SITTINGS WITH A BAR
Put the barbell on the front of the delta, holding it from the bottom, and bring your elbows forward. Holding your back upright, sit down and return to the starting position without a pause. Repeat the required number of times.
IMPORTANT: Squat until the upper thighs are below the parallel with the floor.
HIMPERS HANDLES ON AN INCLINED BENCH
Lie down on the bench, set at an angle of 300, and lift the dumbbells on straight arms over the top of your chest. Open your palms to each other. Bring the shoulder blades and put the dumbbells down, spreading your hands on the sides of the body. With a powerful movement, squeeze the dumbbells to their original position and repeat.
IMPORTANT: monitor the amplitude of the movement - in the lowest point dumbbells should fall just below the chest.
ROMANIAN TIE + TIE IN TILT
Put your legs to the width of your hips, bend them a bit at the knees and grab the barbell. Leaning the pelvis back, lean forward, keeping your back naturally arched. Lowering the bar to the middle of the leg, without stopping pull it towards you and touch the neck of the middle of the abdomen. Straighten your arms, then straighten yourself, fully returning to the starting position. Repeat the entire sequence a specified number of times.
IMPORTANT: during the downhill traction do not forget to reduce the blades as strongly as possible.
RESPONSE ON BLOCK
Stand up right side to the block device and take the handle in your left hand. Move your left hand to the side and upwards with a wide movement. Stay 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 hand should be straight and strictly diagonal.