Sixpack workout что это

01.10.202305.07.2022 admin 0 Comments

Sixpack workout что это

Краткое описание:
Спортивный тренажёр с видео-уроками.

Описание:
Download Runtastic Six Pack Abs Trainer, Exercises & Workouts and DEFINE YOURSELF WITH RUNTASTIC today! Follow the lead of the Runtastic avatars in high-quality, HD videos to complete intense, customized core workouts. Tell your excuses to hit the road and get the body you’ve always dreamed of… Fitness is not one size fits all, and your workouts shouldn’t be either!

A PERSONAL SIX PACK TRAINER IN YOUR POCKET. ANYTIME. ANYWHERE.

No time for a workout? Not enough cash to hire a personal trainer? Unsure how to complete new exercises in a safe, effective manner? Runtastic is here to kick your excuses to the curb with the Runtastic Six Pack Abs Trainer, Exercises & Workouts app! Lifelike avatars, Daniel and Angie, guide you in 50+ HD tutorial videos to help you get the flat stomach, core strength and overall fitness you’ve always wanted. Download Runtastic Six Pack today and get defined like never before!

APP FEATURES & BENEFITS:

* Male and female avatars take you through a variety of core exercises step-by-step
* 50+ HD (1080p) instructional ab workout videos
* Adjustable difficulty, three levels of sport science training
* 10 Week Six Pack Plan
* Pre-defined workouts, including: The 7-Minute Workout, Insanity, Shape Up, Six Pack Junkie and more
* My Workouts: Create customize workouts tailored to your target areas, weight loss goals & daily schedule
* Filter exercises for your personal fitness level
* 60+ unique “Tip of the Day” messages
* Works with smartphones & tablets
* Absolutely no gym equipment required – use this situps app anytime, anywhere
* Improve overall fitness, muscle strength & toning, stability and weight mgmt.
* Track sixpack training sessions and overall progress using detailed graphs
* Share fitness accomplishments, photos & tips on Facebook and Twitter
* Users are encouraged to upload all activities to Runtastic.com

*** Some app features only available in Full Version

* Classic sit-ups
* Cross-body crunch
* Oblique crunch
* Planks
* Mountain climbers
* Hip drops
* Leg raises
* Core twist
* Side bridge
* Numerous sit up variations & many more!

Remember: Don’t keep your hard work & insane 6 pack accomplishments to yourself! Share your completed sessions, “My Workouts” custom results, fitness photos and “Tip of the Day” favorites online via Facebook and Twitter.

Требуется версия Android: 2.3 или более поздняя.
Русский интерфейс: Нет

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Упражнения на пресс

Подъем ног с разведением

Обратные скручивания с подъемом ног

Подъем ног с движением крест-накрест

Колено к локтю из положения лежа

Попеременный подъем ног

Разведение носков в стороны лежа на спине

Обратные скручивания с подъемом ног

Динамичная Боковая Планка левая

Боковая Планка с вращением корпуса влево

Боковая Планка левая

Динамичная Боковая Планка правая

Боковая Планка с вращением корпуса вправо

Боковая Планка правая

Планка назад / вперед

Видео

Источник

Sixpack workout что это

Краткое описание:
Спортивный тренажёр с видео-уроками.

A PERSONAL SIX PACK TRAINER IN YOUR POCKET. ANYTIME. ANYWHERE.

APP FEATURES & BENEFITS:

*** Some app features only available in Full Version

* Classic sit-ups
* Cross-body crunch
* Oblique crunch
* Planks
* Mountain climbers
* Hip drops
* Leg raises
* Core twist
* Side bridge
* Numerous sit up variations & many more!

Требуется версия Android: 2.3 или более поздняя.
Русский интерфейс: Нет

Источник

The Best Six-Pack Abs Workout You Can Do At Home

This at-home workout works all of your main abdominal muscles. Use it to sculpt your best summer six-pack.

Adonis Belt Workout

A six-pack is the ultimate fitness goal. A well-defined midsection that looks like an old-fashioned washboard is something to be proud of. But it’s also something that can be hard to achieve. A lot of people never quite reach six-pack nirvana, and it’s often because they don’t follow a well-designed plan.

Getting a six-pack requires a combination of training and diet. Your workouts will make your abs thicker and stronger, so they become more prominent. Exercise will also help burn fat. The right diet will lead to fat loss, revealing your abs in all their glory. Training or dieting alone will not get the job done. Getting a six-pack requires a holistic approach.

Use this at-home six-pack workout to build abs you can be proud of.

Abdominal Anatomy

You don’t need an intimate knowledge of anatomy and physiology to sculpt the perfect six-pack. However, knowing just a little about the muscles that make up your midsection can be useful. For starters, it will make choosing the best exercises for your six-pack mission a whole lot easier.

Muscular Anatomy of Core

The main muscles that you need to work on to carve a marvelous midsection are:

Rectus abdominus

Rectus abdominus is the long, flat muscle on the front of your abdomen. It’s separated by lines of ligamentous tissue, which give it the six-pack appearance. However, it’s important to note that this six-pack shape is only visible if body fat levels are low enough. How low depends on gender and genetics, but 10% is typical for men and 15% for women.

The main functions of the rectus abdominus are:

Obliques

The obliques are located on the side of your abdomen. There are external oblique muscles and internal oblique muscles, but, because they work together, most people refer to them as one muscle, simply called the obliques.

The main functions of the obliques are:

Transverse abdominus

Where rectus abdominus runs vertically up the front of your abdomen, the transverse abdominus runs horizontally. Acting a lot like a weight training belt, your transverse abdominus encircles your abdominal contents and, when it contracts, helps increase intra-abdominal pressure to support and stabilize your spine. While you can’t see the transverse abdominus, no matter how lean you get, it is still a critical muscle. It is directly involved in every abs exercise you do, especially those that involve bracing your midsection, i.e., planks.

The main functions of the transverse abdominus are:

The best six-pack abs workouts you can do at home

Do the 2-4 sets of the following exercises. Do as many reps as it takes you to reach or get within 1-2 reps of failure. Ideally, this should be 12-20. Rest 30-60 seconds between sets, and 1-2 minutes between exercises.

Exercise descriptions

Get the most from your six-pack abs workout by doing all the exercises with the best possible technique. Read the descriptions below and, if you are still unsure, check out reputable trainers on YouTube for further instructions.

1 – Hardstyle plank

Planks are easy, right? After all, lots of people can plank for several minutes at a time, and the current world record is over eight hours! While planks can be a very low-intensity abs exercise, done the hardstyle way, it’s much more intense. With this version, if you can hold your position for more than 20-30 seconds, you are doing it wrong!

How to do it:

2 – Dead bug

This exercise is so-called because you look a bit like a fly lying on its back, going through its death throes! Despite the somewhat unpleasant name, the dead bug is an excellent deep abdominal exercise that works your rectus abdominus, transverse abdominus, and your obliques, all at the same time.

How to do it:

3 – Side plank hip lift

Side plank hip lifts work one side of your rectus abdominus at a time, and also hit your obliques. Unlike regular side planks, which are an isometric or static exercise, this variation involves some very deliberate movement.

How to do it:

4 – Reverse crunches

A lot of abs exercises are labeled as upper abs exercises or lower abs exercises. This suggests you have two rectus abdominal muscles, and that they have different functions. This is a myth! You have one rectus abdominus, and it’s a long, single sheet of muscle. That said, it is possible to innervate (switch on) the distal or the proximal part to create different movements. Reverse crunches involve lifting your hips up toward your sternum. If you actually had lower abs, this would be an excellent exercise to work them!

Reverse Crunches

How to do it:

5 – Serratus crunches

The serratus anterior is a jagged-shaped muscle that is located just outside and above your obliques. While it’s more of a shoulder muscle than it is an abs muscle, developing it can add to your overall six-pack appearance. This exercise hits your serratus as well as your rectus abdominus.

How to do it:

6 – Windshield wipers

Your final exercise is a hardcore abs favorite – windshield wipers. This one targets your obliques. With your legs to lift and lower, this move exposes them to some significant overload, which means this exercise is a tough one.

How to do it:

Do you have any questions about this home six-pack abs workout? We’ve got answers! If you can’t find the information you are looking for below, drop us a line in the comments section, and we’ll get back to you as soon as we can.

How often should I do this six-pack abs workout at home?

Most people should do this work out once or twice a week. Training your abs more often than this could lead to overtraining. It’s important to remember that, to get a six-pack, you need to get lean, and doing more abs workouts than 1-2 per week probably won’t help. If you really feel like you must train your abs more often, work them Monday, Wednesday, and Friday, but then take the weekend off.

How do I turn my four-pack into a six-pack?

Some people are unlucky enough to store extra fat in their lower abdomen. This means they can get four-pack abs, but getting a full six-pack is harder. All we can say is that if you diet hard, train harder, and stick with it, that lower abdominal fat will slowly melt away to reveal that elusive six-pack. That said, because of genetics, some people never really lose that last bit of fat, but you won’t know if you can until you try. Remember, too, that a solid four-pack is still a remarkable achievement.

Sit-ups and crunches hurt my neck. What am I doing wrong?

If any six-pack abs exercises make your neck hurt, it’s a good bet that you are pulling on your head with your arms. Don’t! Instead, place your hands on your temples so you can’t pull. Better still, put a tennis ball or your clenched fist under your chin to support your head and keep your neck properly aligned. This should help minimize neck stress.

Will doing higher reps help me to get a six-pack faster?

A lot of people believe that doing high reps will preferentially burn fat from the abdominal area. Sadly, this is not the case. The aim of any exercise is to fatigue the target muscles, and if that takes 100 reps instead of 15 or 20, all you’ve done is wasted time. High reps can work, but they’re no better than trying to limit yourself to 12-20 reps per set. If you can do a lot of reps of a particular exercise, look for ways to make it harder, or switch to a more challenging exercise.

How important is nutrition and diet for getting six-pack abs?

The short answer is VERY! If your abs are covered in a layer of fat, no one will be able to see your muscles. You might have a six-pack, but it’ll be hidden from view. To reveal your sculpted abs, you need to shed excess fat, and that means reducing your calorie intake, so your body is forced to burn fat for fuel. Exercise will help too, but, as the saying goes, you can’t out-train a bad diet. Eating a healthy diet, losing fat, and training hard all play a part in achieving a six-pack and, as bodybuilders like to say, abs are made in the kitchen!

Wrapping up

You don’t need a whole lot of fancy or expensive equipment to sculpt the six-pack of your dreams. In fact, all you really need is an exercise mat or folded towel to lie on. Your bodyweight is all the resistance you need, and your body is your gym.

Don’t fall into the trap of taking it easy on your abs or training them every day. Instead, treat your abs the same you would your legs, arms, or chest – train them hard, heavy, and just a couple of times a week. Finally, remember that your diet is just as important as your workout if you want a six-pack. Reduce your body fat to reveal your abs to the world.

Источник

The Best Ab Workout For Six Pack Abs (Based On Science)

Let’s face it, acquiring a sculpted set of six-pack abs is a goal that most of us want to achieve.
Most of us also know that in order to achieve this, we need to strip off the excess fat that’s covering our abs by focusing on our diet.

And you’ll have to do this until you get down, depending on your gender:

That said, achieving well-developed abs and an impressive looking midsection goes beyond this. Now, it’s true that your diet will be mainly responsible for revealing your abs in the first place. But here’s the crucial part. Your training will then be responsible for how developed and how well your abs and overall midsection look once they’re finally revealed.

Click the button below to take my analysis quiz to discover the best program for you:

Basic Anatomy Of The Core Muscles

In order to best do this, you need to first understand the basic anatomy of the core muscles. That’s because they each play a vital role in contributing to the overall look of your midsection.

First off, there’s the rectus abdominis.
Which is the muscle group most associated with the coveted “six pack”. Now the rectus abdominis can be further divided into two regions:

And research has shown that each of these two regions can be selectively activated given that they’re innervated by different nerves. Which as you’ll see, will be accounted for when we get to our workout.

Next, there are the obliques. These run down the sides of the abs. In addition to adding definition to your mid-section, obliques can also help visually taper and narrow your waistline.

Lastly, there’s the serratus anterior situated right on top of the ribs. Which again adds more definition to your midsection. As well as plays a vital role in your shoulder health and injury prevention.

So, as you can see, each of these muscles plays a significant role in sculpting out an impressive midsection. Meaning that your abs routine needs to be designed in a way that hits each of these various muscles.

But this is something that most people fail to do with their ab workouts. That’s really because of the overwhelming number of core exercises out there. Which makes it difficult to pinpoint exactly which ones you should be focusing your time and effort on. And which ones will speed up your core development most effectively.

In this article though, that’s exactly what I’ll show you how to do by crafting the best six pack abs workout for you based on:

Exercise 1: Reverse Crunch (Lower Abs)

So the first exercise we’re going to perform is the reverse crunch. Now, the reverse crunch is categorized as a “bottom-up” abs exercise since the hips are brought up towards your shoulders. As a result, it effectively favours the lower abs over the upper abs in terms of activation.

Now the reason for starting out with this movement first in the workout is simply because bottom-up abs exercises are typically the most taxing to perform when compared to other abs exercises. And given that the lower abs are the region of the abdominals that most people struggle with not only losing fat from but also with developing, we’ll want to prioritize them by working them first in the workout when we’re fresh.

However, as I’ve stated in past articles, the key to this exercise’s effectiveness completely depends on how you perform it. Illustrating this is an EMG analysis. It found that subjects who performed the reverse crunch with the commonly done incorrect form where the legs were simply swung up and down were unable to elicit much lower abs activation. Whereas subjects who performed the reverse crunch with the correct form I’m about to show you were able to elicit significantly greater lower abs activation.

How To Perform The Reverse Crunch Correctly

So instead of doing this, what you want to do is:

Incorporating The Reverse Crunch In A Six Pack Abs Workout

I’d recommend building up this movement to roughly 2-3 sets of 15-20 reps done with bodyweight and full control. And then move onto performing them weighted and/or with a decline implemented like so for 2-3 sets of 10-15 reps.

This is crucial that you do. Since just like any other muscle like your biceps, for example, you want to overload your abs with more weight over time. This allows you to best develop and stimulate their growth.

Click the button below to find out more about the 3-on-1 coaching program:

Exercise 2: High To Low Cable Woodchoppers (Side Abs)

Next, we’ll move onto a rotational movement: the high to low woodchoppers. This allows us to shift our focus onto the all-important obliques. These are a great option to include in your core workout since they enable us to apply a weighted resistance directly in line with the diagonal way that the oblique fibres run.

How To Perform The High To Low Cable Woodchoppers

And for these, you want to avoid simply swinging the weight down with your arms.
Instead:

I’d recommend a set and rep range of roughly 2-3 sets of 10-15 reps, and adding more weight as this becomes easier.

Bicycle Crunches Are Good Alternatives To Include In Your Six Pack Abs Workout

However, if you find difficulty with this movement then a viable alternative are bicycle crunches.
That’s because bicycle crunches have been shown by the American Council of Exercise to elicit quite a high activation of the obliques when compared to other common obliques exercises.
For these though, you’ll want to implement a higher rep range of roughly 20-30 reps. Or simply perform them to failure since you’ll be working just with your body weight here.

Exercise 3: Weighted Crunches (Upper Abs)

Next, it’s time to move onto weighted crunches. This exercise is a top-down abs movement that we know will now enable us to selectively emphasize the upper abs over the lower abs, which we’ve already worked earlier.

Now there are a variety of weighted crunches you can do here such as the stability ball crunch or weighted cable crunch, which are both effective at targeting the upper abs.
But the key is that you’re emphasizing the top-down aspect of these movements by focusing on simply bringing the rib cage forward and down towards the pelvis.

Your hips should simply remain stationary as you perform each rep which will enable your abs to be taken through their full range of motion.

And for these, you’ll want to use a moderate rep range of 2-3 sets of 10-15 reps and again, gradually overload these with more weight as your abs develop and strengthen over time.

Exercise 4: Serratus Jabs

The last exercise of this abs workout will be something called serratus jabs. Which we know based on EMG analyses elicits very high activity of the serratus anterior since it effectively applies both of its main movement functions:

How To Perform Serratus Jabs

You can use a band or cable and set it up such that your arm travels upward during the jab. Then you want to simply perform an upward punching motion. And reach as far as you can at the end position to protract that scapula and fully activate the serratus anterior.

And we’ll again use a rep range of 10-15 reps per side for these and overload it overtime by increasing the resistance.

So to wrap this workout up for you, here’s how you’d want to construct it.

The Best Six Pack Abs Workout

Exercise 1:
Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight)
BUILD UP TO:
2-3 sets of 10-15 reps (weighted/decline)
Exercise 2:
High To Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side
OR
Bicycle Crunches: 2-3 sets to failure (bodyweight)
Exercise 3:
Weighted Crunches: 2-3 sets of 10-15 reps
Exercise 4:
Serratus Jabs: 2-3 sets of 10-15 reps

I’d recommend performing this workout 1-3 times per week, which can either quickly be done after your main workouts or on your rest days.

And for your convenience, I’ve compiled all of this information into an easy to a completely free, mobile-friendly PDF for you to download and use for reference while you’re at the gym performing this core workout.

. it’ll show you the full workout, rest times, step-by-step tutorials for each exercise, and more.

To get a copy of it:

Click the button below to download the six pack abs workout PDF:

Conclusion

Now keep in mind though guys that this six pack abs workout, with the best ab exercises, is just one piece of the puzzle. If you truly want to attain a shredded, well-defined set of six pack abs then you need to pair your workouts with a nutrition plan that helps you both shred off fat effortlessly while providing your muscles with the fuel they need to recover and grow to the best of their ability after each workout.

And for a step-by-step program that takes care of all the guesswork for you and shows you exactly how to train AND what to eat week after week in order lean down most effectively with science, just like several other members have been able to do with their Built With Science programs, then:

Click the button below to take my analysis quiz to discover the best program for you:

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Sixpack workout что это

Sixpack workout что это