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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Fitness Tips For 6/24/2009
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Core Abdominal Training
Abdominal muscles, unlike other muscle groups, can be worked every
day. The problem is that they’re one of the easiest muscle groups
to train incorrectly, so to overtrain them wrong is a common
mistake.
Start with your body correctly aligned:
Lie on your back, with hips neutral (no over-arched backs or
curled-under tailbones);
Knees bent, feet flat on the ground;
Your navel pulled back toward your spine and up toward your ribcage;
Breathe deeply and evenly.
Think of your abdominal cavity as one long muscle group, not in
terms of "upper" and "lower" abs. The goal is to extend and
strengthen the muscle fibers from your pelvic bone all the way
up to your rib cage.
To set your abs properly before you begin, cough a couple of times.
See how that contraction feels? It encompasses all of your abdominal
muscles and shows your mind how a proper contraction should feel.
Your muscle fibers have memory, so doing it properly from the
beginning will ensure proper form forever.
Now this time, cough again, but hold the contraction in your muscles
and continue breathing deeply. Concentrate on tightening your abs
from just above your bladder and extend up through your middle
stomach almost to your breastbone. Hold it, and now your abdominal
muscles are properly set to begin the exercise correctly. (Feel your
stomach with your hands. It should feel more solid. Put your hands
around your waist. It should be drawn in a little and feel
significantly tighter.)
Begin the exercise by lifting your feet slowly one at a time, in a
march-like movement, from the floor up until your knee is above your
hip. The angle at your knee should stay the same throughout the
movement (120 degrees). Lower your leg slowly all the way to the
floor before you repeat with the other leg. Keep your lower back
neutral and your abdominal muscles lengthened and contracted the
full motion. Work up to 40 repetitions on each side.
This exercise will train your abs inward, nurturing a smaller
waistline. Incorrect ab training sometimes causes your stomach to
bulge unnaturally.
Balance your abs with the muscles in your lower back using the
following exercise:
Lie face-down on the ground. Stretch your arms over your head.
Lift your left arm and right leg simultaneously 3 inches off
the ground. Keep your leg locked at the knee and your hip bones
touching the ground. Repeat with your right arm and left leg.
Do 15 repetitions on each side.
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