Sit ~ Up's @ home help?
- Thread starter Fenderboy
- Start date
Tips for 6 pack:
1. No sit ups.
2. Weighted crunches. (hold a dumbell behind ur head)
3. Do 3 sets of 15 every two days. (Do them monday, and again on thursday, the sunday)
4. Diet is key. No candy, soda, chocolate, or crap. No processed food with any kind of trans fats or partially hydrogenated oils.
5. cardio. at least 20 minutes 3 times a week.
6. patience and positive thinking
1. No sit ups.
2. Weighted crunches. (hold a dumbell behind ur head)
3. Do 3 sets of 15 every two days. (Do them monday, and again on thursday, the sunday)
4. Diet is key. No candy, soda, chocolate, or crap. No processed food with any kind of trans fats or partially hydrogenated oils.
5. cardio. at least 20 minutes 3 times a week.
6. patience and positive thinking
Shinra said:Tips for 6 pack:
1. No sit ups.
2. Weighted crunches. (hold a dumbell behind ur head)
3. Do 3 sets of 15 every two days. (Do them monday, and again on thursday, the sunday)
4. Diet is key. No candy, soda, chocolate, or crap. No processed food with any kind of trans fats or partially hydrogenated oils.
5. cardio. at least 20 minutes 3 times a week.
6. patience and positive thinking
Thanks, just a few more things>...
What are crunches?
What is cardio?
crunches are half of a sit up. get in the normal situp position, and only come up about half way, then slowly go back to start. much more effective than a situp. also, to make ur abs bulge ull want to do weighted crunches. hold like a 10lb dumbbell behind ur head as u do a crunch.
cardio is cardiovascular workout. meaning running, biking, elliptical machine, stairmaster, jogging, walking, etc. any activity that gets your heart rate up and keeps it there for a sustained amount of time. try running or biking for 20 minutes about 4 days a week.
cardio is cardiovascular workout. meaning running, biking, elliptical machine, stairmaster, jogging, walking, etc. any activity that gets your heart rate up and keeps it there for a sustained amount of time. try running or biking for 20 minutes about 4 days a week.
At least 923. Just kidding.
Listen to the advice incitatus gave and do 3 sets of 15 to 20 weighted crunches every couple of days. But remember, diet is trully the most important part in getting a 6-pack. You need to be eating 5 - 7 meals a day of good clean foods.
Listen to the advice incitatus gave and do 3 sets of 15 to 20 weighted crunches every couple of days. But remember, diet is trully the most important part in getting a 6-pack. You need to be eating 5 - 7 meals a day of good clean foods.
this explanation never gets old
but here it is:
you cant lose chest fat. what i mean is you CAN, but you cant JUST lose chest fat. itll all come off together. its like a patch of snow in the sun. the sun doesnt just melt one particular area of snow, it melts the whole patch together. the only way to lose chest fat is to eat a clean diet and run ur ass off.
but here it is:
you cant lose chest fat. what i mean is you CAN, but you cant JUST lose chest fat. itll all come off together. its like a patch of snow in the sun. the sun doesnt just melt one particular area of snow, it melts the whole patch together. the only way to lose chest fat is to eat a clean diet and run ur ass off.
i did, but i still ask nooby questions give him a break, just stick around these forums dude, i take it you don't care if i use my "don't give a ****" everyay attitude to you as you like fenders ^^, yeh well i'm 16 and i been here about a week and i have learn't the most about my body and exercise in this week than i ever have in my life, just flit around these pages man and you'll always find the answer
well , ive got a six pack already and ive been doing actuall sit ups not crunches... does this mean ive wasted alot of my time??
Crunches work more on the upper abs (correct me if I'm wrong.) A nice workout for abs is maybe
1. 1 set of 20 sit ups, feet on the ground going all the way up.
2. 1 set of 30 crunches, feet crossing in the air, knee at a right angle.
3. 1 set of 20 or so fully extended situps, feet in the air. waist should form a 90 degree angle, and your knees should be straight.
For a full core workout you may want to try:
1. Supermans (lay flat on your chest, pull in your core, lift your knees and elbows up.) for 1 min
2. The abs excersize I just explained. (You can also try 1 min for each of the three ab excersizes.)
3. 1 set of 15-20 pushups.
4. Side tables, both sides (Get on your feet and elbow, also attempt to turn your arm.) for 1 min ea.
5. 1 set of 15-20 pushups.
6. Front Tables (on your elbows and feet, stomach facing the ground) for 1 min
7. Back Tables (on your elbows and feet, back facing the ground.) for 1 min
8. 1 set of 15-20 push ups.
9. Leg lifts (grab on ankle, and lift the other keeping your leg straight.) Note: This is a resting period.
10. Optional: 1 set of 15-20 pushups.
11. ABC's (Lay on your back, and keeping your legs straight draw the alphabet.) This one may be a little challenging.
Note: This is just my usual core routine. Probably do this once every 3 days. You can change the times and amount of push ups if you want. Also, this is usually done after a 40 minute jog for me ~5 miles.
1. 1 set of 20 sit ups, feet on the ground going all the way up.
2. 1 set of 30 crunches, feet crossing in the air, knee at a right angle.
3. 1 set of 20 or so fully extended situps, feet in the air. waist should form a 90 degree angle, and your knees should be straight.
For a full core workout you may want to try:
1. Supermans (lay flat on your chest, pull in your core, lift your knees and elbows up.) for 1 min
2. The abs excersize I just explained. (You can also try 1 min for each of the three ab excersizes.)
3. 1 set of 15-20 pushups.
4. Side tables, both sides (Get on your feet and elbow, also attempt to turn your arm.) for 1 min ea.
5. 1 set of 15-20 pushups.
6. Front Tables (on your elbows and feet, stomach facing the ground) for 1 min
7. Back Tables (on your elbows and feet, back facing the ground.) for 1 min
8. 1 set of 15-20 push ups.
9. Leg lifts (grab on ankle, and lift the other keeping your leg straight.) Note: This is a resting period.
10. Optional: 1 set of 15-20 pushups.
11. ABC's (Lay on your back, and keeping your legs straight draw the alphabet.) This one may be a little challenging.
Note: This is just my usual core routine. Probably do this once every 3 days. You can change the times and amount of push ups if you want. Also, this is usually done after a 40 minute jog for me ~5 miles.