By Brett Stewart Бретт Стюарт
ARE you prepared TO SCULPT YOUR ABS? Вы действительно готовы сваять Ваш пресс? Следуйте 7-недельной программе из этой книги и вы широкомасштабно увеличите силу и тонус вашего корсета, спины и косых мышц живота и сможете сделать three hundred последовательных подъемов корпуса. Книга наполнена четкими графиками и полезными фотографиями, 7 недель до three hundred подъемов расскажет вам все, что вам нужно знать об упражнениях для корпуса и включает в себя: • Инструкции, как выполнить идеальные подъемы • Понятные прогрессивные программы обучения • Добавлен вариант для экстремального укрепления Предлагая испытанные в полевых условиях, ежедневные планы и больше чем 30 основных упражнений, у этой книги есть кое-что для всех: от новичков, предпринимающих попытки перейти к новому режиму и до варианта атлетам, надеющимся еще больше укрепить свои силы.
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Additional resources for 7 Weeks to 300 Sit-Ups
What’s the best time of day to do the workouts? A. That’s totally up to you and your daily schedule. My personal preference is to perform this program in the morning before I eat and maximize the fat-burning effect of training while my body is burning about 60 percent fat as fuel, which happens during sleep and when you first wake before eating. Q. What days work best for following this program? A. Again, this is up to you, but I’ve found over the years that the success rate goes up exponentially if you pick three days during the week to perform a structured program like the one featured in this book.
Sit-ups require you to lift about 50 percent of your bodyweight, utilizing a complete network of muscles and stabilizers working together throughout your abdomen, lower back, hips and legs. Core strength is vital to all athletic movements, especially the demanding requirements of boot camp and active duty of all branches of the military. Armed forces around the world include sit-ups as one of the core exercises on their 51/326 physical fitness tests. , the Marines have the most stringent Physical Fitness Test (PFT) for a non–Special Forces designation.
Stop the upward movement when your shoulder blades are about 1/2 inch off the floor, and pause briefly before slowly lowering your body to the floor. DOWNWARD PHASE In a controlled manner, keep your abdominal muscles engaged while lowering your upper back and head toward the floor; remember to keep your neck straight. Carefully touch the floor with the back of your head. That’s 1 rep. TIP: If you would rather perform crunches instead of sit-ups, then go right ahead. You can still use the programs in this book; note that you’ll just need to swap out the sit-ups for crunches.