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Monday, 21 April 2014

Hard Core Workout

Spin the Ab Wheel for a Rock Hard Core

This four-step progression will shred your abs into shape.

By Rob Fitzgerald
Spin the Ab Wheel for a Rock Hard Core
“The idea [to keep in mind] when you’re progressing with these,” says DeMayo, “is to start with your upper body higher up, then work your way down to the actual ab wheel, which is very low to the ground.”

Four-Step Progression

How to work your way to technically correct ab wheel rollouts.

1. SWISS BALL

Kneeling with your hands on a Swiss ball, brace your abs, push your hips out, and roll forward on the ball until you reach full extension.

2. TRX SUSPENSION STRAPS

While standing with handles at waist height, extend your body fully. Use your abs to return to the starting position.

3. BARBELL WITH 45-POUND PLATES

From your knees, brace your midsection and roll forward until your arms are fully extended, then return to the start.

4. AB WHEEL

Start by performing rollouts from your knees. When you can do 12-15 reps this way, try a full ab wheel rollout from a standing position.

Hard Core Workout

Excercise
Sets
Reps
Rest
Ab Wheel Rollouts
3
10
60 seconds
Plank
3
45 seconds
60 seconds
Side Plank
2
45 seconds
60 seconds

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