Health and Fitness

Build Muscle And Burn Fat To Reveal A Solid Six-pack




The key to building a rock-hard six-pack is to work your abs hard, regularly and from various angles to tax the different types of muscle fibre. However, training your abs exclusively wont lead to a chiseled midriff. For that you need to elicit a big growth hormone response from your body, which will add muscle everywhere and this in turn will have the added benefit of burning lots of body fat, helping to reveal your impressive abs muscle. So doing compound moves that hit numerous muscle groups is the best way to build an impressive physique from top to toes while also giving you a six-pack. Besides that, make sure you have your muscle building diet and find out how much protein to build muscle based on your body type.

All three sessions in this programme are divided into three parts. The first is a pair of compound lifts that will test your major muscle groups while also recruiting your abs to stabilize your body. The second is a single tough move to work different muscles while still asking your abs to help out. The final superset is abs-specific to blitz those muscles for maximum response.

1A. Deadlift (Sets 4 / Reps 8)
With your core braced, shoulders retracted and back flat, squat down and grip the bar with an alternate grip.
Use your glutes to power the initial lift, pushing down through your heels. As the bar passes your knees, push your hips forward.
Lower until it touches the floor and repeat.

1B. Bent-over row (Sets 4 / Reps 8)
Start with your core braced, your back straight and your shoulder blades retracted, holding a barbell with an overhand grip.
Bend your knees slightly and lean forward from the hips so the bar hangs at knee level.
Pull the Bar up to your lower chest, retracting your shoulder blades, then lower slowly to back the start.

2. Chin-up (Set 3 / Reps 8)
Using an underhand grip, grasp the handles or a bar with your hands shoulder-width apart.
Start from a dead hang with your arms fully extended.
Pull yourself up by squeezing your lats.
Once your chin is higher than your hands, lower yourself back to the start.

3A. Crunch (Sets 4 / Reps 12)
Lie flat on the floor with your knees bent.
Contract your abs to lift your shoulders and curl your chest towards your knees.
Pause at the top of the move, squeeze your abs, then lower slowly to the start.

3B. Plank (Sets 4 / Time 30-45 sec)
Hold your body in a straight line from head to heels with your elbows beneath your shoulders and head looking down.
Hold the position without letting your hips sag.

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