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Angelo Z
World Class
Joined: 11 Aug 2007
Posts: 1159
Location: LA, California
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 Posted: Fri Aug 17, 2007 1:23 pm Post subject: Abs workout? |
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| I do 4x25 crunches and I never seem to feel any pain a couple days after. My legs and lowerback are painful enough that I have trouble doing basic movements like bending over which is a good thing, because it tells me the workout was affective, but I just cannot feel my abs. I tried doing slower reps, raising kness higher, etc. |
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Fri Aug 17, 2007 6:42 pm Post subject: |
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25x isn't a whole lot for ab work. I'd be shooting for sets of double that much, with continuous switching between a variety of exercises.
Dan
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Indeurr
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Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202
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| Posted: Sat Aug 18, 2007 11:23 pm Post subject: Re: Abs workout? |
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| Angelo Z wrote: | | I do 4x25 crunches and I never seem to feel any pain a couple days after. My legs and lowerback are painful enough that I have trouble doing basic movements like bending over which is a good thing, because it tells me the workout was affective, but I just cannot feel my abs. I tried doing slower reps, raising kness higher, etc. |
Abs need very little rest compared to legs or lower back. You can exercise abs almost every day (I would say 5 times a week). I would advise the following exercises:
-1) crunches x 40 in 1 minute
-2) sit-ups x 40 in 1 minute
-3) mad man (1 minute): wrap your body with your arms, across, while siting on your butt, and keep your feet off the ground while your knees are slightly bent -- move your upper body from side to side twisting slightly;
-4) supine bicycle (1 minute): keep your hands on the back of your had, and twist them, while laying down face up, in a cross—coordination with your knees (L-R; R-L) while fully extending your legs, and bending your knees.
Take 4 minutes break and repeat three times.
Total of 4 sets: alternate between regular sit-ups and Rocky sit-ups as well as between upper body crunches and knee crunches.
Always perform sit-ups up a hill, and push-ups facing down the hill.
Do not forget the football tire or net exercise, and you could add up a soccer goaly's exercise: lay on your belly while keeping your legs together, and your head up; try to catch a ball that someone is throwing to you or keep on bouncing it off the wall to yourself.
Upper Body: Push-ups: at least 4 x 25 standard, good form, push-ups.
Good form: lower your body as a unit; your shoulder blades must get even with your elbows every single time; your knees cannot be bent. Your feet can be up to 11 inches apart or together; your limbs have to touch the ground at all times, but you can drag your limbs to re-adjust your position. Your butt has to be kept low and your back cannot arch.
From time to time you should try to knock out a quick 40 or 50 proper—form push—ups or try elevated push-ups with your feet higher.
Try to do at least 3 x 10 chin-ups every other day: try not to swing, but pull your body straight up (there is an excellent gym machine, or use aid holding your feet, if you cannot do 3 x 10 on your own).
Try elevated sit-ups, if at a gym.
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Indeurr
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Joined: 08 Aug 2001
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Location: Elizabeth, NJ, 07202
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Angelo Z
World Class
Joined: 11 Aug 2007
Posts: 1159
Location: LA, California
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| Posted: Sat Sep 08, 2007 9:26 am Post subject: |
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| Hey I increased my ab workout and lower back workout to 200 reps instead of 100 and I actually felt my abs a little bit the next day. Hicham does 300-400 reps for both muscle groups, should I increase to 4x80 instead of 4x50? I also kept my knees bent up as much as possible to my chest for a more effective workout and my abs still felt like they were not impacted as much as my lower back. If Hicham does 300-400 reps then there is no way he uses weights for abs. I also do not understand another workout Hicham does. He does 200-300 multi-jumps for power. What exactly are multi jumps. I looked on google for photos of what they look like, but I got bad results. Are they just high tuck jumps that you do in the same spot? |
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Indeurr
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Posts: 1558
Location: Elizabeth, NJ, 07202
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Sat Sep 08, 2007 9:56 pm Post subject: |
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My guess is box jumps or something to that effect.
Dan
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Angelo Z
World Class
Joined: 11 Aug 2007
Posts: 1159
Location: LA, California
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| Posted: Thu Sep 13, 2007 2:14 pm Post subject: |
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| Box jumps are similar to what I did. I just did vertical jumps, but with knees tucked in and hands down. I improvised a jump where you literally exaggerate sprinting in one spot. You stay in one spot and quickly raise one leg up with the knee as high as possible to your waist, then the other leg. Is it any effective? As I said it was an idea that came to me, I havent seen it written anywhere or talked about. |
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Angelo Z
World Class
Joined: 11 Aug 2007
Posts: 1159
Location: LA, California
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| Posted: Fri Oct 19, 2007 6:28 am Post subject: |
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Increased my ab reps and lower back to 4x75 so its 300 reps in total for the abs and back. I have also increased the weight on my squats, and on the 11th squat it is nearly impossible to keep going until 16 reps, so I take a 3 second breath rest. It should get easier soon...When I get to 4x100 for the abs, and lower back, should I start combining the sets together like doing 200 reps non stop x2 sets? I somewhat felt pain after the workout the next day, but not enough pain to effect my posture, and basic movements such as bending down to pick up books.
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