The biceps, as well as the abs, are the muscles that have the most visual impact on the man’s body, at least from a male perspective vital x9 in general. With the arrival of spring, and especially when summer is about to show up, many men begin to devote enough hours of their time each month to focus their workouts on the abdominal area and arms. And of course, if wearing a beach body is one of the main reasons why most men go to the gym every day.
On whether aesthetic issues should exceed those of health is something worthwhile, and is up to each person. And finally, leaving this last point behind, today we are going to share these 3 excellent exercises with which you can develop a perfect six-pack.
But before that, we must first study a bit about body composition to understand what most refer to with Six-Pack.
It is a very popular concept within the fitness community to define the rectus abdominis muscle that is located in the middle part of the body. Therefore, we can conclude that the six-pack is not the set of several muscles, but one that should be worked in isolation when the purpose of the athlete is to achieve a greater appreciation of this.
Exercises to train the abdominals
No doubt this is for most of the experienced bodybuilders, the most effective exercise to work the abs. It is a movement that requires a lot of practice, because not doing it with the right execution technique could cause from tiny problems like a direct hit against the ground, as well as propitiate an injury. This is one of the reasons why the abdominal wheel is not usually included in beginner routines.
When we work with the abdominal wheel, all the core muscles are activated, which will help us to strengthen and stabilize the muscles involved, allowing the development of the long-awaited six-pack.
Abdominal wheel execution technique
For this exercise it is necessary to use an abdominal wheel that we can find in any gym. Even if we get ready we can replace it with a good disc and training bar.
The easiest option is to position yourself in a 45 ° iron position, although resting the knees on the floor and keeping them parallel to the shoulders.
We place the wheel at chest height, holding it at each end and then carry it forward with a controlled movement, so that we will prevent the back from curving within the movement. To achieve this it is necessary to contract the abdomen, allowing us to have greater stability.
The first movement ends until the arms are completely stretched, which will cause the wheel to be a few centimeters above the head, while the opening between the quadriceps and knees should form an angle of approximately 20 °.
We will return to the starting position with an opposite movement, so the wheel should not leave the ground at any time.
A much more advanced variant of this exercise is to start with the feet serving as support until you get off as much as possible.
Because the abdominals are made up of very thin fibers, it is almost impossible to grow them to much higher proportions, just like other muscles such as the biceps or quadriceps.
However, the pulley crunch is one of the exercises that allows us to use some external weight to work the muscle deeper, encouraging its growth to go beyond what would be to work only with one’s own body weight.
Abdominal wheel execution technique
For this exercise it is necessary to have a pulley machine in which we must place a cable or bar.
We begin on our knees, placing the chosen accessory behind the head.
Then we will aim to take the body, along with the bar as close as possible to the ground, however, the movement must be directed by the abdomen, so that the back as the fact should maintain the same inclination throughout the journey.
So that it is possible to bring the contraction of the abdomen to the most optimal conditions, it will be necessary to exhale the air gradually during the concentric part of the exercise. As we expel all the air we will begin to feel how each time the abdomen contracts with more force, which will give us a sign of how effective the exercise is.