Bodybuilding by the abdominal exercise

Bodybuilding by the abs exercise abs long arms

This movement focuses on the upper abdominal. To those abs the right way, you should:

1. You lie on a mat and extend the arms behind any human head (hands side by side and not separated). Keep your arms next to ears
2. Contract the abdominal and shoulder blades off the ground,
3. Keep arms extended straight behind the head and to avoid neck strain. If you feel pain in the neck, bring one arm behind his head while keeping the other arm extended
4. You lower and repeat the movement 12 to 16 times.

Abdominal exercise the abs inverted

It may seem that the abs are dedicated to reverse the lower abdominal, but remember, the rectus abdominal is one long muscle, so you can not separate the top from the bottom. To those abs properly, we recommend:

1. You lie on the floor and place your hands on the floor or behind the head,
2. Bring your knees toward your chest until they are bent at 90 degrees, with feet together or crossed
3. Contract the abs to curl the hips off the ground, bringing the legs up towards the ceiling,
4. Down and repeat the movement 12 to 16 times,
5. It is a very small movement, so try to use your abdominal to lift your hips rather than swinging your legs to create momentum.

Bodybuilding by the abs exercise abs completely vertical

In an exercise abs completely vertical, you’re working your abs by involving both the upper and lower body. To do this exercise abdominal weight as it should, we recommend:

1. You lie on your back and extend the legs toward the ceiling,
2. Place hands behind the head (the cups slightly) and then contracting the abdominal while taking off the blades of the soil,
3. Press the same time the heel toward the ceiling, creating a “U” shape with the torso,
4. You lower, and repeat the movement 12 to 16 times.