Feb 09, 2011 9:25 AM GMT
No more strenuous sit-ups for a washboard stomach - it would be too good to be true! It is true, at least say Lou Schuler and Alwyn Cosgrove, the authors of the new U.S. fitness Bible "The New Rules of Lifting for Abs".
You think the old-fashioned crunches are in fact almost no effect: "People think, sit-ups are the same as free weight exercises for the biceps," says Schuler. "You take the bar bends his arm, stretched it again and noted already, such as the biceps working at crunches, it is equally. We feel like contract the abdominal muscles during high-coming and believe they would become just as trained as the arms. " This is not true.
For abdominal muscles are of course not the same as the biceps or the triceps - they are neither in structure nor in function identical to this. The object of the abdominal muscles, it is not about to lift loads or lift weights. They should rather be based in cooperation with the back muscles and keep our spine especially in the pelvis and lower back during all possible moves in a safe, neutral position.
As a result, no single sit-up-like workout found in her book. One of the abdominal muscle exercises, Schuler and Cosgrove's see - unlike the sweaty crunches - and not just as simply as if it were the ultimate six pack workout: you go in to the push-up position. Instead of resting, but as usual on the palms, which rely now on the forearms, pay attention to your back straight and hold this position easily. To train the lateral abdominal muscles, one turns to the side, is supported only on one arm and the sides of the feet.
"Keep this basic exercise for a few seconds is really quite simple after 30, 60 or even 90 seconds to realize, however, how little power in the abdominal muscles in truth is -. In spite of a thousand sit-ups, we may in the past have made, "says Schuler.
Instead of crunches and similar exercises for the upper body by contracting the abdominal muscles to lift, would enable the muscles to make the Schuler-Cosgrove-long workout. Thus, the back remains straight and stable position.
The authors of the workout book is not primarily about creating a great six-pack, but rather by a trained to stabilize the spine and abdominal muscles to prevent possible back problems such as injuries. One should therefore always strive to keep his back with every move to (whether in everyday life or in the gym) in a stable position. "Who developed these physical abilities once full, minimize injury and thus increase the efficiency of each workout," said Schuler.