Placeholder Image

字幕表 動画を再生する

  • Hi I’m Rob Riches, here in a well known gym here in Los Angeles, California.

  • And welcome to fit tips, tricks and techniques.

  • Today we are having a look at the abdominals, or 6 pack

  • Or tight toned abs; a number of different names but one thing is for certain:

  • That’s their definition for most people is at the top of their training list

  • Today we are looking at a number of different exercises

  • To help you develop complete, proportional well developed six pack abs. Let’s get to it.

  • Now one of the hardest places to get developed on the abdominal area happens to be the lower portion here.

  • If you think about it this is typically where body fat stores especially in males

  • And females are more around their hips and glutes

  • Which is why no matter how many crunches you may be doing

  • And you start to get these few upper abdominal six pack abs here

  • Getting the lower portion to come through requires a little bit more work then, like I said, with simply dieting and cardio.

  • So the first exercise I am doing is lying leg lifts.

  • This involves the hip coming forwards and the lower abdominals contracting

  • Because basically these abs and these abs are the same.

  • Cross with these horizontal bans of muscle which kind of give us that six pack look.

  • So the first thing we are going to focus on is working the lower section here

  • Trying actually to condition and develop these muscles allowing us to focus on the obliques and upper.

  • Let’s break this exercise down and look at some of the tips and techniques involved with this movement.

  • Firstly my legs are kept fixed, I’m not bending at the knee. Although if you find straight leg lifts

  • Are little bit to difficult to start on, keep your legs permanently bent

  • And then just focus on bringing your knees up towards the shoulders, as you contract the abs

  • Secondly, breathing.

  • You may have heard meBreathing all the air out of the lungs.

  • I’m contracting my absBefore I get to the peak of that movement.

  • So combine them I really start to engage the lower area of the abdominal structure.

  • So it’s this breathing combined with this focused very small range of motion

  • That’s actually engaging the muscle rather than swinging back and forth.

  • If you are just starting off… 10,12,15 reps

  • Is a great number to start for. If you want to start off with this exercise but your training intensity is already up here

  • Aim for anywhere from 20-30 repetitions again really focusing on that deep contraction.

  • Right: next up I’m going to show you a variation to this to be able to step it up to that next level

  • Allowing baby steps as you progress in your ab development.

  • Alright: to allow us to be a little more focused on this exercise

  • Again not overloading the lower abdominals but keeping them a little more focused in that movement

  • I’ve got a small Swiss ball which is about 55cm

  • And I’m just going to lie down, the same movement again

  • But lock my heels around the ball to keep that leg position absolutely fixed.

  • So that one variation there adding in some apparatus to really lock in that leg position

  • Allows me to increase the intensity on the lower abdominals.

  • 15 up to 30 repetitions using the Swiss ball and then we can move onto the next exercise

  • Which is medicine ball re-rotations.

  • Let’s get a smaller ball.

  • Already that’s starting to take my breath away

  • With this one, with the side rotation the obliques,

  • Both the external and internal obliques are kind of like these lower and upper V’s.

  • Kind of like thisAnd they work by rotating the core.

  • Basically accelerating and de-accelerating, which is why its useful adding in this resistance

  • To allow us to focus on the speed of the switch.

  • Another thing: Breathing, short breaths

  • Exhaling each time I rotate around, taking a short breath in as I return back to the start

  • And thirdly positioning

  • I start by leaning back, engage my abs so that they have some resistance on them

  • And keeping my arms fixed and that ball at a set distanceRotate.

  • Now I found if you do want to take the ball up and basically take the weight up

  • Use dumbbells to help lock your feet in and therefore add a little bit more resistance back into the movement.

  • Right, moving onExercise number 3.

  • Right so let me explain: in the exercise before this we rotated around the trunk. On this one

  • Youre basically flexing it laterally.

  • Now granted that does tend to work the erector spinae, the thicker part of the lower back.

  • But as you can see with the breathing

  • You are really contracting and engaging the obliques on that top side.

  • So let me explain and breakdown the exercise

  • Laying on my side, shoulders stacked on top of each other

  • My hips are in line and my heels are in line

  • Kind of like a fish out of water my hips are stacked and my heels are together.

  • Like a fish is flapping out of water, you are doing a controlled version of that.

  • Heels and shoulders lift off the ground at the same time.

  • As you engage your obliques here, so you are not leaning back and forth.

  • 15, almost up to 30 reps if you can manage that and then switch sides

  • Or you can do 15 on each side and switching in between

  • There is one easy way to be able to advance this exercise up

  • And add some resistance, but for that I need a smaller dumbbell.

  • So I have a small weight, this is only about 10 lbs

  • And with this I am going to do the same exercise but keeping this top arm up

  • Allowing me to push that weight up

  • To really add some extra resistance into working my intercostals, these finger like muscles just under the chest.

  • My other hand is still going to reach round and have those fongers on those lower obliques that I’m working.

  • This is known as touch training.

  • A slight variation or twist can really help emphasize the muscles being worked.

  • If you feel this you can start to tweak the exercise as you perform it.

  • I may have included these exercises in what you could consider the beginner abdominal circuit

  • But by adding in enough resistance you are changing one of those factors

  • Enough to really make this quite an advanced exercise.

  • Finishing off with this particular ab circuit, we are going to focus now on the upper abdominals

  • Saving these for the end when we have given our most attention and energy

  • To the more troublesome areas of the lower and the side, including the intercostals.

  • So I’m going to put the dumbbell back and I’ll see you back over with a bench for my double abdominal crunch.

  • Right so last exercise, a double crunch to engage both the lower and upper

  • Contracting at the same time.

  • So we all know how a standard crunch goes or sit up, arms usually hands by your temple

  • And breathe out, contract the abs and the shoulders lift off about two inches off the floor.

  • We are going to do the same thing and replicate that movement, with the hips,

  • Kind of like on that first exercise with the lying leg lifts

  • So the hips and the shoulders come together as we breathe out and contract.

  • It’s quite a powerful movement especially for developing some thickness to the abdominal structure.

  • OK, just a few pointers about this double crunch:

  • Foot positioning: I had my feet, or my heels rather, on this bench here

  • Allowing me to keep a right angle at my knees and my hips.

  • Therefore I’m adding a little bit of weight, basically my legs over that lower abdominal portion

  • So that as I breathe out and contract the abs and bring my shoulders and my knees up

  • To try and meet at the same point

  • I’m getting that maximal contraction in the abdominal region.

  • If you can 15-20 repetitions upwards

  • If you are hitting 20 you may want to add some resistance in, either keeping that dumbbell that I just put back,

  • Arms locked out pushing it straight up, or a medicine ball

  • So as you can see when it comes to getting six pack abs it’s a lot more than simply cardio and lack of food.

  • It’s everything in between including exercise variation, repetitions,

  • Tempo and advancement adding in some resistance if you need it.

  • Join me next time on more fit tips, tricks and techniques when I will be sharing with you

  • More ways to get in great shape and focusing on different body parts.

  • Take care.

Hi I’m Rob Riches, here in a well known gym here in Los Angeles, California.

字幕と単語

動画の操作 ここで「動画」の調整と「字幕」の表示を設定することができます

B1 中級

ロブ・リッチーズの腹筋ワークアウト・ルーティン(前編 (Rob Riches’ abs workout routine (Part 1))

  • 869 46
    yeung に公開 2021 年 01 月 14 日
動画の中の単語