Want to get a strong core muscles, relying solely on a few test paper abdominal After a workout or sit-ups,
is not enough. Effective abdominal exercises, you need more action and greater strength in order to stimulate your body to the middle. Following p90×2 training plan contains 12 actions, each action is completed, each 10 times. p90×2 Devil amount of training enough to make you collapsed in the weight room, but it will still give you a solid, clear and attractive, sexy eight abdominal and oak the backing.
Exercise outside the major muscle groups, independent arrangements for the super 12th five steel waist p90×2 training two times a week the core muscle group exercises, and lasted four weeks. Using the sequential p90×2 training methods can complete a group, mark each action below in this page. The rest time between each group is as short as possible.
Bicycle-style crunches: Lie flat on the ground, right leg straight, lift left knee to the chest. Hands folded behind his head, right elbow to left knee close to the whole body to reverse completely fit until right elbow to left knee. And then switch legs and do the same action. The whole movement is like pedaling a bike in the air. On each side to do 10 times as a group, a total of five groups.
The hanging leg raise: hands clenched grip frame cross rod was overhanging posture, back to keep straight. And then as high as you lift the legs upward. If you think to do this, there are certain difficulties, to lift the legs to the waist with a high position. Was completed 10 times for a group, a total of five groups.
Back stretch: stand, lift a heavy weight on his chest, slowly bend the upper body to the front, until the lower back arched, the back stretch to the upright. Was completed 10 times for a group, a total of five groups.
Barbell volume itself: than the lighter barbell mounted on the two ends of the barbell, the barbell on the floor. Hold the barbell with both hands, both hands spacing and shoulder width, knees kneeling on the ground, the bar is located in the chest. The abdominal muscles tightened, the body slowly moving to the front of the distance volume, until the back parallel to the ground. The latissimus dorsi force stretching back to the initial position. Was completed 10 times for a group to do a total of five groups.
Rope logging: elastic with the end of the lash in the bottom of the pulley, the body back out far enough, so that the elastic band to maintain a certain stretch force. Feet shoulder width apart, standing, left foot forward, away from the right foot a half meters. Both hands to hold the elastic band to the top of the ramp of the body pulling the diagonal position to reverse until the elastic band at the top of the head, was logging posture. Change direction to do the same action on each side to do 10 times as a group, a total of five groups.
Romania dumbbell deadlift: hands holding a pair of dumbbells on the front thigh, his hands palm facing you. Knee slightly bent, pike, until the upper back and parallel to the ground; pause 1 second, relying on the strength of the lower back up and restore. To complete the action, we should always let the dumbbells close to your body. Do 10 times as a group, a total of five groups.
Plains climbing: the ready position, do push-ups, elbow and forearm of the ground. Forward, raised his left knee, close to the left elbow, knees and then quickly withdraw to its original position, then change to the right knee to do the same action. On each side to do 10 times as a group, a total of five groups.
The Russian the dumbbell turned: both hands, grasp a practice ball or a dumbbell, sitting on the floor, feet slightly lifted off the ground. Heavy objects in the chest fully extended, back upright, torso at a 45 degree angle with the ground. And body forces quickly broke out, the trunk as much as possible to turn to the right, then turned to the left, on both sides alternately. Each side to do 10 times as a group, a total of five groups.
Leaned alternate rowing: two hands each holding a dumbbell or kettlebell to support the ground and do push-ups ready position. Body weight slowly to the left, but the trunk should be straight. Right arm raise, dumbbell pull to the right side of the abdomen, and always maintain the posture of the body parallel to the ground, then the dumbbell lowered to the ground, a boating action is complete. The body then slowly turned to the right with his left arm to complete the rowing action. Each side to do 10 times as a group, a total of five groups.
Oblique sit-ups: Choose a highly adjustable p90×2 of training stool, the stool surface adjusted to the oblique position, the body lying in the surface of the stool, legs clamped, forced contraction of the abdominal muscles, lift the body off p90×2 training stool, until the upper body completely sit up, 10 times as a group, a total of five groups.
Bench crunches: lying down, his legs resting on the p90×2 training bench. Arms crossed on his chest. Rely on abdominal strength, upper body rolled to the front of each lift amplitude of the lower back more than 15 cm. Do 10 times as a group, a total of five groups.
Ordinary sit-ups: sit in the apparatus, the use of abdominal contractions, and quickly into a sitting position, upper body flexion, and then restore. So continuous. Do 10 times as a group, a total of five groups.