http://www.feedpublish.com/preview.php?id=14470 en-us Thu, 20 Nov 2008 17:24:53 MST 5 http://www.feedpublish.com/rss.php?alink=7 MTIyNzIyNzA5Mw==QWR2ZXJ0aXNlbWVudDogQ3JlYXRlIFlvdXIgT3duIFJTUyBGZWVk Thu, 20 Nov 2008 17:24:53 MST
Create your own rss feed online ]]> http://www.feedpublish.com/rss.php?idlink=13163 MTIxMTk1MDgwMA==TGVhcm4gQWJvdXQgQ29yZSBUcmFpbmluZw== Tue, 27 May 2008 23:00:00 MDT Learn About Core Training | This Week at BetterWorldFitness: The abdominal region is probably the most misunderstood and neglected body part of the entire human body. Your core is responsible for stabilizing the body during sitting, and standing positions throughout the day. Which is why many people feel that this area should not be trained with resistance, but instead trained with countless repetitions. If your goal is to have high endurance with low absolute power then thats the route you want to take.

Abdominals are made up of the same muscle fibers and use the same fuel for energy as every other muscle in your body, so why train them differently? The reason people can perform “100” or more repetitions is because they are not using proper form and are rushing through the range of motion with momentum. Instead, use strict form (about 2 seconds on the positive, and 2 seconds on the negative part of each rep) and focus on squeezing the muscle you are working.

Ab machines are great if you are a beginner or if you are rehabbing from an injury or surgery. For those that are looking for optimal results, machines should not be the only choice for ab training. It is important to follow a well rounded program to ensure you hit each part of the core equally.

A Basic Routine

Start with 2 sets of 12 repetitions for each exercise, resting 30 seconds between each set. For the twists and side bends, that means 12 reps to each side. Work your way up to 4 sets of 12
reps for each exercise. When 12 reps becomes easy, use light resistance from weights or tubing.

Crunches

Sit-ups

Medicine Ball Twists

Dumbbell Side Bends

Back extensions

Note: Dropping your legs into an Indian style position relaxes the hip flexors during crunches
and sit ups.   Comments(0)      Post Comment      Email to friend ]]>