Recommend a super group abdominal abuse fitness plan

From what I've seen in most gyms, it seems that few people systematically exercise their abs, even though they all want to get them. I find it interesting that most people seem to think of the abs as a special part.

Unlike other muscle groups that need to put on weight, you need to use various bodybuilding training rules. Abdominal muscles are always trained with body weight, and the movements will always stay on crunches, supine leg raises, Russian twists, or the next APP. Practice accordingly.

I don’t know if you have read our previous article. It is about some issues about exercising the abdominal muscles. We also said in the article that the abdominal muscles are actually the same as other muscle groups. They also need rest and weight to stimulate. , not to mention using some advanced training laws.

So today, let's try to exercise the abdominal muscles with super sets! !

Superset 4 Action Abs Workout Program

The entire training plan uses only 4 movements, and two pairs form a super set, each movement is done in 4 sets, and the total time is controlled at about 15 minutes.

Because the movements in this workout will use some back and hand strength, you might want to try doing this workout after your arm day or back day to work not only your abs but your back as well. and arm muscles to complete exhaustion.

of course! Abdominal training and leg training have always been "good friends", so it is OK to do it on leg training day.

Every two movements is a cycle, and the rest time in the middle of each cycle is controlled at 60s-90s. If you cannot perform the next movement immediately after finishing one movement, you can take a proper rest, but the shorter the time, the better.

Superset: Hanging Crunches + Vertical Bench Crunches (Parallel Bars)

Hanging Crunches

4 sets of 12 reps per side

Hanging crunch was once one of the top 10 best exercises for abdominal muscles selected by well-known foreign websites. Now we will further increase the difficulty and change from ordinary crunch to twist crunch, as shown below

Hold the bar with both hands first, it is recommended to use the palm opposite grip

Then lift the knees up until they are close to the bar, focusing on the external oblique muscles, turning both knees to one side at the same time, then to the other side

Vertical Bench Crunches (Parallel Bars)

Parallel bars are recommended

4 sets of 12 reps

I believe that the action itself does not need to be introduced by the editor. Just refer to the practice of vertical bench crunch. The only difference is that when doing vertical bench crunch, you put your entire forearm on the mat, and here you support the parallel bars with both hands.

As with all crunches, the straighter your legs are, the harder the movement becomes. If you are a novice, it is recommended to slowly transition from the beginning of the leg to make sure the movement is correct before trying to increase the difficulty.

PS If there is no pressure on the straight legs, then you can try to carry weights on the ankles to further increase the difficulty

Superset: TRX Suspension w/ Side Crunches + Side Plank (Medicine Ball)

TRX Suspension Belt Side Crunches

4 sets of 20 reps per side

This action itself is to exercise the rectus abdominis, but here we have made a small change, changing the leaning to the side to better exercise the external oblique muscles

Regarding equipment, in fact, you don't have to use TRX suspension straps, as long as there is something that can hang your feet in the air, for example, you can use the two handles on the gantry as chest clips.

Since this action may not be touched by most people, here is a brief description of the method:

Adjust the straps to the appropriate height and start in a push-up position with your feet on the suspension straps.

Start with legs straight and hips extended.

Bend your hips and knees to bring your legs in toward your body, but note that this is not directly toward your chest but sideways toward your elbows

Pause at the top of the bend, contract your external obliques, and return to the starting position

Side Plank (Medicine Ball)

This is the last action of the whole fitness plan. I believe everyone has done side plank support. Here we choose a medicine ball to improve the difficulty of the action, which can help you improve the stability of your body.

Of course if you think medicine balls can't do it...you can use a stool to elevate your feet

What? Why do you say there are reps per set? Because you need to keep raising and lowering your hips

To be honest, when I tried this plan for the first time, I always felt that something was wrong... Because many movements are the first time I tried, I may not be able to focus on exerting strength, which is normal.

But as long as you stick to it for a while, you will be able to find the feeling. If you are the kind of person who is not fat but has some abdominal muscles, then I believe that after 30 days of training, you will be able to have more obvious abdominal muscles. .