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https://www.kaskus.co.id/thread/000000000000000003630602/share--punya-artikel2-menarik-seputar-fitness--post-disini

( Share ) Punya Artikel2 Menarik Seputar Fitness ? Post Disini

Sesuai saran yg masuk dari sesepuh2 FHB, rasanya lebih bijak kalo Artikel2 menarik yg membahas semua soal how to be FIT di post saja disini, selain bisa jadi Archive kita bersama, jg jd lebih enak dibaca dan tidak membuang BW plus FHB jadi lebih rapi.

Keep sharing.
emoticon-Smilie


Regards,

V508.


Quote:





semua artikel yg baik akan di update halaman pertama
emoticon-shakehand

Spoiler for contoh artikel:


Spoiler for contoh artikel:


thread ini sy serahkan kpd mbah moto jr dan sr, biar si mbah yg urus lah, kadang kalo sy suka ga sempat emoticon-Big Grin,

@ musashi.

thread yg di maksud, itu baiknya di pisah dan di jadikan tempat utk share video dan buku2 saja, kalo disini lebih ke artikel web, jadi ga banyak yg buat thread2 yg copas dr link web page. emoticon-Smilie
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Bagaimana Reaksi Anda Terhadap Artikel2 Yang Anda Baca..?! 
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Artikel berbahasa indonesia

English articles

bukannya sudah ada trid sejenis?
g uda baca yg share article tentang fitnes bla blaaaa di FHB... emoticon-Confused:

-------------------------------------------------------------------------------
dengan yg ini sejenis nda?

jangan di pentung yah mod n mbah, nubi cuma tanya
post lagi ... karena termasuk article fitness .... emoticon-Smilie

Stop Doing Sit-Ups: Why Crunches Don't Work
Posted Wednesday, June 03, 2009 9:13 AM
Kate Dailey
Spoiler for sit-up:

nice article .... worth to read .....

i don't ask you to stop doing "crunches" .... but just do it "correctly" in fashionable ways ... emoticon-Wink
Quote:


disana kebanyakan link & download. lagian gak pernah diupdate TS dihalaman awal.


disini no link, no download! langsung di share untuk dibaca.
sy akan bantu bantu update index/single view post. jadi artikel2 spt ini akan punya wadah sendiri.
emoticon-Smilie

kalo gak mau dipentung, bayaaarrr!!
emoticon-Stick Out Tongue
reservednya udah cukup kan?

pertama2, congrats buat mbah moto atas thread barunya. semoga bermanfaat buat kita semua dan bukan dijadikan ajang pemalakan cendol ilegal...

kedua, mo ijin sama nvnh utk berbagi artikelnya di atas buat rekan2 "crunch all nite long" di thread sixpack

ketiga, numpang mejeng di pejwan....emoticon-Big Grin
kok jadi thread sy sih
emoticon-Bingung

artikel kan dari kita bersama, sy cuma bantu apdet di pekiwan. jadi ini legal donk
emoticon-Big Grinemoticon-Big Grin
Quote:



owwww,,,
jadi langsung paste dimari articlenya...

oke dhee om,

ni ari coba saya pentung yah, klo gak masi spirit emoticon-Malu
kalau mengutip dari buku atau ebook...*tentunya dengan penjelasan lengkap soal sumbernya..misal, halaman berapa, judul dan pengarang
gmana?
^^

gpp lah, jalanin aja, no strict rules as long as enak di baca dan informatif, which ever suits us better, beside u guys lebih pintar dan pengalaman dr gw, i know this forum are in good hands. emoticon-Angkat Beer
mod n mbah gw coba share artikel ya...

Kenapa angkat beban itu perlu untuk wanita?

Cowok dan cewek adalah species yang berbeda. Suatu contoh yang ekstrim misalnya seorang cowok dan seorang cewek berlatih dengan beban yang sama beratnya, makan protein yang sama banyaknya, dan berlatih dengan durasi yang sama lamanya, kira-kira bagaimana hasilnya? Cowok pasti lebih berotot daripada cewek. Karena tubuh cowok, memproduksi hormon yang dipergunakan untuk membentuk otot dalam jumlah yang sangat besar, sekitar 100x cewek. Bisa dibayangkan betapa berbedanya tubuh kita. Selain itu, karena perbedaan genetik yang ada, tubuh cewek dilatih seberat apapun, tidak bisa mengembang atau membesar seperti cowok. Otot cewek akan memadat atau mengencang ketika dilatih bahkan dengan beban yang sangat berat.

Tubuh cewek memiliki jumlah lemak yang pasti lebih tinggi daripada tubuh cowok. Ketika melatih otot, seiring dengan memadatnya dan mengencangnya otot, timbunan lemak akan berkurang. Lemak akan dibakar di dalam sel otot, jadi semakin banyak jumlah sel otot, maka kompor pembakar lemak akan semakin banyak, dan jelas ini yang diinginkan bukan?

Coba kita perhatikan berapa banyak cewek overweight yang datang ke gym, langsung berlatih cardio di treadmill. Begitu setiap hari, tetapi beratnya tidak kunjung turun, atau turun tetapi hanya 1-2kg saja tidak pernah bisa mencapai berat idealnya? Mereka tidak memasukkan menu berlatih beban ke dalam jadwal latihannya.

Jadi untuk para cewek, jangan takut untuk berlatih beban. Selain mendapatkan pengencangan otot, tubuh cewek akan mendapat bonus pengurangan lemak. Jalan pasti menuju tubuh yang lebih sexy.

Sumber: DennySantoso.com

Klo ga berkenan jgn diemoticon-Blue Guy Bata (L)...klo boleh bagi emoticon-Blue Guy Cendol (L)
10 Tips Fitness Sukses
- Jawaban - Tak dapat dipungkiri kalau kebanyakan dari kita tak dapat menikmati fitness atau latihan. Juga sebuah kebenaran kalau setiap orang di dunia ini dapat keuntungan dari fitness dan program nutrisi yang tepat. Berikut 10 tips untuk mendapatkan latihan rutin Anda mulai hari ini.

1. Rancang Tujuan Realistis Dan Nyata

Merancang tujuan sederhana seperti ingin mengurangi berat badan tidaklah efektif. Buat yang lebih spesifik. Sebagai contoh, 'Aku ingin mengurangi 10 kg hingga 5 September.

2. Ukur Peningkatan Anda

Ukur setiap peningkatan dan lakukan secara rutin. Anda tak dapat mengukur seberapa besar berat badan Anda berkurang saat Anda tak mengukurnya pada permulaan.

3. Buat Data Untuk Tiap Latihan

Masing-masing dan tiap sesi latihan harusnya di data. Pertahankan ukuran latihan Anda dan ciptakan jurnal sukses Anda sendiri.

4. Padukan Kardio Anda

Buat sesi kardio beragam secara intensitas dan panjangnya. Coba kardio baru dan pertahankan tetap segar.

5. Latihan Keras Bukan Hanya Untuk Pria

Setiap orang boleh berlatih dengan keras. Latihan keras membangun otot dan meningkatkan kepadatan tulang. Latih semua grup otot utama setiap 1-3 kali per minggu.

6. Istirahat

Cukup tidur selama 7 hingga 9 jam tiap malam. Begitu pula istirahatkan otot Anda dengan tidak melakukan latihan selama 1 hingga 2 hari setiap minggu.

7. Pemanasan

Lakukan pemanasan selama 5 hingga 10 menit sebelum Anda melakukan latihan inti. Anda harus mengawali dengan menaikan suhu tubuh terlebih dahulu.

8. Pendinginan

Lakukan pendinginan dengan perenggangan pada keseluruhan tubuh. Ini akan membantu meningkatkan flesibelitas dan mengurangi sakit pada otot di hari berikutnya.

9. Nutrisi Merupakan Setengah Dari Pertempuran

Konsumsi makanan dengan layak sebagai imbangan dari latihan rutin Anda. Makan makanan sehat dan tinggalkan diet ketat selamanya dalam kehidupan Anda.

10. Terus Beri Motivasi

Ajak teman untuk ikut berlatih atau lakukan latihan dengan pelatih pribadi. Lakukan apapun untuk membuat Anda berkomitmen. Jika Anda mulai kendor, usir rasa bersalah dan lakukan kembali latihan rutin Anda secepat mungkin.

Demikian 10 tips untuk membangun fondasi dari program fitness yang aman dan efektif. Siapapun dapat mengurangi lemak-lemak di tubuh dengan melakukan latihan yang realistis dan paduan nutrisi cukup. Jika Anda memiliki masalah kesehatan, lebih baik hubungi dokter Anda sebelum memulai melakukan fitness. Lakukan latihan secara rutin dan Anda akan lebih sehat serta bahagia dari hari ke hari.

sumber:[url]www.jawaban.com[/url]


mudah2an saya ga



saya cuma mao dapat


jangan kasi ane takut


boleh juga kasi RATE nya ga....
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Post ini telah dihapus oleh

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ada yg cepet banget merahnya
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Quote:

kelamaaaaaaaaaaan tih emoticon-siul:


dari tadi siang dah ngelipstikin byk orang emoticon-siul:
Which Creatine Works the Best?
July 3rd, 2007 by Paul Johnson

Creatine used to sale as one form (creatine monohydrate) in a bucket of bulk powder. Over the years they have added all these different creatine forms, delivery systems, or extra ingredients. It can be very confusing on what creatine form is the most effective and what are the side effects for all of them. This article will give you an overview of them all, so you can find the best creatine forms.

Although each form is different, one must understand that all creatine forms do the same thing at it’s core: That is to build up your creatine levels in your muscles in order to increase strength and long term muscle gains. Creatine won’t work well for everyone. For example, I don’t notice much effect, so I don’t use it. However, some seem to respond well to it and gain a few lbs and a lot of strength very quickly. It might have to do with genetics and/or diet since a tiny amount of Creatine Monohydrate can be found in red meat. Although the amount in red meat is not near the levels needed in a loading phase. I suspect some people just have naturally high levels of creatine in their body and don’t really need creatine supplements.

Creatine Monohydrate:

Creatine Monohydrate is the original Creatine. It is the one that all the scientific studies were done on. You want to buy it from brands that have the Creapure trademark on it, which means it is high quality creatine powder from Germany. Without it, it probably will have been made in China and low quality.

The problems with Creatine Monohydrate is that it has very low solubility, may cause stomach upset, and visible bloat. Creatine “non-responders” is also common with this form, which is not surprising since it only has a 1% absorption rate.

Liquid (serum) creatine:

This creatine is a scam. Read more about it in a previous article: Does liquid creatine work?

Tri and Di Creatine Malate:

Creatine malate is formed by creatine monohydrate and malic acid. Malic acid is involved directly in the krebs cycle, the main energy cycle of the cell. Users report more muscular energy and endurance over regular creatine monohydrate, as a result. Creatine malate also is more water soluble and absorbs in the body at a higher rate, than regular creatine monohydrate. Creatine Malate also requires no loading phase.

Creatine Ethyl Ester (CEE):

CEE has been hyped as having higher solubility and stability against stomach acidity compared to creatine monohydrate. Despite all the hype the last few years there has never been a study to prove it and recently a study even contradicts those claims.

Source of study: Department of Life Sciences, Kingston University, Penrhyn Rd, Kingston-upon-Thames, United Kingdom. 2University of Northumbria, Sport Sciences, Northumbria University, Northumberland Building, Newcastle upon Tyne, United Kingdom

What they did in the study was take 3 commercial CEE products on the market and compare them to regular creatine monohydrate, when mixed in a acid solution (to mimic the stomach). The results after 30 minutes showed the CEE had degraded to 60-70% of it’s original creatine levels into creatinine. After 2 hours the CEE had degraded much further. The study showed that the claims by the supplement companies for CEE is false. Although, these studies
show that CEE has a high degradation in water, it does not mean it’s total junk. Remember, Creatine Monohydrate is also unstable in liquid like CEE.

Effervescent Creatine:

Creatine combined with sodium and sugar. Not really any different then creatine monohydrate except unneccessary ingredients combined. It also is highly priced.

Micronized Creatine:

Micronized creatine is micronized creatine monohydrate. This increases the surface area of it and results in a much better absorption into the body. This creatine will be more effective then creatine monohydrate and also have less side effects. Still requires a loading phase.

Creatine Citrate:

Creatine bonded to a citrate molecule. Even though it has better absorption then regular creatine the dosage has to be twice as much.

Creatine Kre-Alkalyn:

Creatine bonded to Kre-Alkalyn. Higher absorption so doesn’t require loading. Less bloating and stomach problems. No studies have been done on the health side effects of this creatine either.

Creatine Orate:

Creatine bonded to the Orate molecule which is derived from oratic acid. The orate has special energy properties because of it being a pre-cursor to nucleic acids which are needed to build ATP (the universal energy currency in the muscle cells). Another creatine that has no current studies on the side effects of the orate molecule. Unfortunately, creatine orate is also very expensive.

The best creatine form:

There are many good forms of creatine, but Creatine Malate is probably the best creatine form, due to it’s high absorption and unique energy effects from the Malate. If you don’t experience side effects and respond to it well, Creatine monohydrate is still fine. Many people continue to use the original Creatine monohydrate and have great results. Creatine monohydrate is backed by years of research, proven to be safe, and has the best price.

Most brands on the market mix multiple forms of creatine together. I’ts pretty hard to find one type by themselves. Some mix even other types of supplements such as no2 supplements or protein powder with the creatine. Here is a list of all the popular brands of supplements you can purchase that contain Creatine Malate and another for Creatine Monohydrate.

**ga perlu gw translate kan?

Code:
http://www.bodybuildingweb.net/blog/which-creatine-works-the-best/
^^
emoticon-thumbsup:buat semua yg udah shareemoticon-thumbsup:

Quote:

emoticon-Malu
sekarang FHB udah punya dewa pelindung
emoticon-shakehand
Is Low-Carb The Way to Go?
By: Jesse Cannone

The latest trend in the area of weight loss is low-carb diets such as the Atkins Diet. With so much conflicting information out there on nutrition and weight loss, it's difficult for the average person to not only find out what works, but also understand how to apply it.

In order to help clear the air, I'm going to dispel some of the myths that are floating around and give you some facts backed up with real science on how the human body actually metabolizes food.

Why The Low-Carb Approach Is So Popular

There are a few reasons, but the most common is that people are finally realizing that the low-fat/high carb approach that has been promoted for decades now just doesn't work! Not only is it making us fatter, it's also responsible for dozens of diseases and illnesses.

It's true... most Americans eat too many carbs and are deficient in the healthy dietary fats. However, it seems that it has to be one extreme or the other with people in this country. So now many people are cutting carbs and avoiding them like the plague, which is just as bad.

But wait... you say that it works? Maybe you or someone you know has tried the low-carb approach and noticed significant weight loss. Yes, cutting carbs will cause you to lose weight, but not much actual body fat, if any at all. So, why do most people lose weight so quickly? It's because the human body holds 2.4g of water for every 1 gram of carbohydrate consumed. Cut the carbs and all you do is hold less water! This artificial weight loss is the main reason so many people are going low-carb.

Problems With Low-Carb Diets

muscle glycogen which leaves you feeling sluggish when trying to be active or workout. Remember, carbs are stored as glycogen in the muscles and glycogen is what's used to fuel your muscles.

Another problem with severely limiting carbs is that the brain uses carbs for energy and without enough carbs, you won't be 100% mentally. While I agree that people are different and that some people do better on lower amounts of carbs, most people will feel like crap after a week or two with no or low carbs.

But all the fitness and nutrition 'gurus' say that carbs are stored as fat, right? WRONG! Any excess energy (food or beverage) can be stored as fat - it doesn't matter if it's french fries or salad! Extra is extra is extra! To my knowledge, there has not been but one study that actually measured body fat of individuals following a low-carb both before and after to see exactly how much body fat was lost. Plus, this study was funded by a grant from Dr. Atkins!

Also, there is quite a bit more research that shows that carbs are not only ok to eat, but that they also contain vital nutrients that can't be found in other foods. A recent study done by French and Canadian researchers found that consuming carbohydrates in small amounts did NOT inhibit fat burning and only approximately 4% of it was stored as fat. This was in individuals who were not exercising.

They also assessed the effect of carbohydrates in individuals who performed light to moderate intensity exercise and found that the small carbohydrate meal resulted in no fat being stored and did NOT inhibit fat burning. Plus, even the large carbohydrate meal had NO effect on fat burning and all of it went directly to the muscles to replenish glycogen and repair tissue.

Just imagine what happens when you do a hard workout!

So what does this mean in plain English? Basically, carbs are fine in small to moderate amounts (even if you don't exercise) and on days you do exercise, the carbs are going to be stored in the muscles and not as fat.

So to all those people out there who think that eating carbs will result in them being stored as fat and it 'shutting off; the fat burning, I've got good news for you... You can finally have that big bowl of spaghetti and meatballs you've been craving! So how can you apply this to your eating and fitness program?

Keep In Mind:

1. You need carbs, just the right amount and the right type.

So what are the right types? Focus on eating carbs that are high in fiber such as vegetables, beans, fruits, and whole grains.

2. Vary the amount of carbs you have based on how active you are.

For example, on days you don't exercise, eat less carbs and maybe vary the types.

3. The one time you can go carb crazy is right after you exercise.

For example, if you want to cheat and have ice cream the best time would be right after a hard workout.

Focus on eating balanced carbs, proteins and fats; and again, adjust the amount of each based on how active you are and plan to be.

Code:
http://www.bodybuilding.com/
mayan lah +1
ni repost dari thread ane, moga bermanfaat emoticon-Angkat Beer
http://archive.kaskus.co.id/thread/2674989

permisi nih wa newbie mau share ilmu kali aja berguna
wa liad kek na banyak amed yg mo tinggi (termasuk gue) padahal dah lewat masa pubertas, masa dimana tinggi agan semua naik drastis

wa dapet ni info dari baca artikel di internet, acara dokumenter dsb, monggo di baca

tubuh kita mengalami pertumbuhan karena ada hormon pertumbuhan/HGH (human growth hormon) hormon tersebut dilepaskan oleh kelenjar pituitary nah bagaimana kah cara merangsang kelenjar tersebut mengeluarkan HGH? ini carana

1. olahraga so pasti, ketika kita berolahraga kita telah merangsan pituitary gland untuk mengeluarkan hormon pertumbuhan, olahraga juga merangsang tulang agar dapat menyerap lebih banyak kalsium.
olahraga high impact juga olahraga yang sangat baik untuk menambah tinggi badan olahraga high impact olahraga yang memberikan "damage" pada sendi sendi di kaki

2. dengan mengkonsumsi protein, protein juga merangsang kelenjar pituitary untuk menskresi HGH

lanjud, ada beberapa orank juga yang salah sangka bahwa kita berhenti bertumbuh pada umur 17++/ habisnya masa pubertas, itu salah bukan berhenti melainkan kelenjar pituitary mengurangi sekresi HGH sampai 50% so kalo usaha pasti bisa bro

nah ini daftar makanan yang menunjank pertumbuhan tinggi

1. Susu
ya ia lah kan mengandunk banyak kalsium dan protein, lanjoed

2.Telor seperti yg saya katakan diatas protein merangsang kelenjar pituitary untuk menskresi HGH, putih telur mengandung 100% protein kalo bisa sehari makan 6 butir telur, dan jangan salah sangka akan kuning telur yang mengandunk banyak kolesterol. kolesterol jikan kena sinar matahari akan diubah menjadi vitamin D yang membantu penyerapan kalsium.
tapi tetep perlu dibatasin juga konsumsi kuning telur nya emoticon-Angkat Beer

3. Ayam
sumber protein yang baik juga kek telor

4. Sapi
sama kek ayam sumber protein yang baik

5. Susu kacank kedelai
tinggi protein dan rendah lemak tokcer lah

6. Oat/ gandum
bahan pangan dari dunia tumbuhan yang mengandunk banyak protein juga kek kacang kedelai.

nah ada juga nih latihan untuk mempertebal lempengan disc tulank belakang bisa nambah tinggi juga loh cekidot

1. Vertical Hanging
( Share ) Punya Artikel2 Menarik Seputar Fitness ? Post Disini

2. Cobra Strech
( Share ) Punya Artikel2 Menarik Seputar Fitness ? Post Disini

3.Pilates Roll Over
( Share ) Punya Artikel2 Menarik Seputar Fitness ? Post Disini

lakuin tu exercise 6 bulan yg pentink konsisten seminggu 3 kali aja setiap latihan 1 set 3-4x rep setiap rep tahan 15-20detik. bisa nambah3-6 inchi semoga berhasil o ia satu lage neh yang penting niad gan klo mo tinggi dan inget tinggi didapatkan tidak seperti masak mi yang 5 mnt jadi jgn berharap dalam 1 minggu anda sudah nambah tinggi, ok inget yang pentink NIAD!!

THX....

gua gak mau munafik gan kalo menurut ente bermanfaat gak nolak emoticon-Blue Guy Cendol (L):

tapi jangan di lempar emoticon-Blue Guy Bata (L): sakit hehe....
kalo ada yg salah harap maklum wa newbie klo bisa dikoreksi oleh yg lebih ngerti thx

emoticon-I Love Indonesiaemoticon-I Love Kaskus
3 KEYS TO KILLER ABS
By: Shawn LeBrun

Whether you are after the elusive 6-pack, or just looking to lose a bit of extra luggage you're carrying around the mid-section,there are 3 "key" areas you need to focus on to achieve maximum abdominal development.

----
Areas Of Focus
----

Strong abs not only help strengthen your lower back, but also improve upon your posture. Most lower back injuries occur, believe it or not, due to weak abs. Focus on these three areas and over time, you will see improved results.

Proper Cardiovascular Work:

You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn't as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, "Would you train your biceps with sets of 50 reps with no weight?" Of course, they say "no." How about your chest, 50 reps with no weight? Another no. I then ask, "Then why would you do that with your abs?"

Here's an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals.

Ab Exercises To Incorporate For Proper Ab Stimulation:

Weighted Crunches - Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created. Stick with a heavy enough weight where you can handle 10-15 reps, but no more. Remember, you need to create enough resistance where your abs are forced to work.

Cable Rope Crunches - Grab the tricep rope, kneel on your knees, and bend downwards, forcefully contracting your abs on the way down. It's basically a crunch, only, you are on your knees. But the contraction is the same. Don't swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.

Weighted Leg Raises - Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.

Seated Ab Machine - Once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.

Stability Ball Crunches - Working on the stability ball will incorporate balance into your abdominal work. They are effective at strengthening your core region, which is your abs and lower back.abdominals.[/COLOR][/B]

You lie down on a stability ball like you are going to perform a crunch. Position yourself on the ball so your lower back is resting on it. Keep your feet close together on the floor making your body less stable (helps incorporate more balance on your part) and place your hands behind your head or folded on your chest. Crunch your upper body towards your knees, exhaling as you contract your abs. Under muscular control, lower yourself back to the original position keeping full tension on the abs.

Regardless of what exercise you do, the key is to add weight/resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your abs twice a week for maximum results. Once again, treat them like any other muscle group (which means you wouldn't train them more often). Combine this weight training with proper diet and intense cardio and that elusive six-pack is yours to be had!
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