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FITNESS TIP FOR 4/3/2002
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SLAM TRAINING THE ABDOMINALS
By: Dennis B. Weis
The "Yukon Hercules"
If you are like me, more than likely exercise is an important
part of your existing lifestyle. During your training career, for
one reason or another, you will find yourself cramped for gym
time that makes full-length workouts impossible.
When a lack of the customary training time in the gym becomes
evident, it should never become an excuse for procrastinating or
missing workouts completely. From my own experience and
those of others who I talk to, usually the muscle group to
experience the most neglect is the abdominals. Don't become
one of the statistics.
Here is a quick "slam training" routine that will give you a great
workout for the abdominals even when you are short on time.
Exercise Exercise Name Sets & Reps Scheme
1 Reverse Trunk Curl 3 x 15 - Hold 5, then 10
2 Floor Crunches 1 x 25 - Hold 5 seconds
1 x 20 - Hold 5 seconds
1 x 15 - Hold 5 seconds
3 Alternate Elbow to Knee
twisting partial Crunch 2 x 40 each side
Exercise Descriptions:
Reverse Trunk Curl
-Lay back on a flat exercise bench
-Reach overhead and grip the end of the bench
-Cross your legs and bring your thighs so they are perpendicular
to your body.
-Without swinging your body, use your abs to lift your trunk (butt)
off the bench approximately 8 inches. This is considered the "up"
or "contracted" position. Breathe out at "up" position.
-Slowly lower your trunk (butt) to within 1 inch of the bench surface.
This is one rep.
-Breathe in and begin again doing 4 more reps. Upon completion
of the 5th rep ("up" position) hold for a 5 second count. Do 10 more
reps and hold in the ("up" position) for a 10 second count. This
completes one set. Do two more sets in the manner described.
Floor Crunches
-Standard crunch
-After performing 25 reps, hold the ("up" position) for a 5 second
count.
-Do 20 more reps- hold for a 5 second count.
-Do 15 more reps - hold for a 5 second count.
-Rest
Alternated Elbow to Knee
Twisting partial Crunch
-This is simple a Floor Crunch with an alternating elbow to knee
sequence thrown into the mix.
Follow the Slam Training for the Abdominals every other day!
Stay flexed!!!
Dennis Weis
For more training routine go to Dennis Weis
