Would you like to have your abdomen cracked? If so, you're in the right video, because by the end of this video, these ten minutes will leave you with a complete training for that, out some fundamental tips. All for free!
So, click on like, subscribe here on the channel and let's go to our first exercise. But before of this first exercise, we have to remember that, the abdomen can be divided into three large groups, by less then: supra, infra and lumbar square, or simply oblique. There is something that is very cool to speak, I invite you to just contract your oblique right.
You go realize that when you try to contract the right oblique, you contract the above, the infra, in short, the abdomen is a muscle only. So, you will contract it whole, so when you do the above, you everything works. When you do the infra, you work everything and when you do the oblique, you work everything.
Therefore, in time to structure a training, we need to remember that, and the muscles that are more important than people to work will be, the supra and the infra. Because precisely, the oblique too much, without the supra strong, gives an aspect strange, why? Because it gets too big here and here there's nothing, stay inside, so we will focus more on the above and below, to have the abdomen cracked.
Let it be beautiful, because it is not enough to be only defined, it has to be proportional. Some considerations: "leandro Twin, my abdomen, it looks like this. He's kind of Jay Cutler's abdomen, he's kind of crooked.
"Guys, don't have that one! This is an anatomical drawing, you can't change that. But believe me, I'm sure that if you are not someone who follows a lot, when he saw Jay Cutler's photo here, you didn't see anything too much.
Did you see now that I spoke, that the abdomen his is crooked, but if not, you haven’t seen it. These are things that nobody notices, because you are used to seeing in a photo, to see in the mirror. But think about it, who you see, you're here on the side, you're walking, are you okay, then, then you turn around, there is no way for the person to perceive that.
If an arm is 1cm bigger than the other, there is no way for the person to perceive this. So, be calm at this point, there is no what to do, but it is also irrelevant. I'm sure no one ever spoke nothing, only you realized it yourself.
Our first exercise is going to be, the above. It's the above, I will indicate you do in the bank, then free form, a very exercise good, muscle volume builder in general. You can do in any place, that you have support in your feet, so in case you want to do that place that does stretching, that calls backrest, beauty you can do there.
You can do here, you can do in a board made just for that, you can do the bench press, there is no problem. I'll do here for practicality. So, I'm going put my hands in my head, I will look at the horizon, keep a good posture and straight down.
Climb up to the top, perfect! The abdomen, you don't need to do it properly accelerated. "I'm going to do it super fast", no.
You no need to do it in a short way, "I'm going to do just this here look! " No, do you do biceps like that? So, the abdomen you will also do, the complete movement.
When adding cargo, we have some options. "Leandro Twin, I must add load on the abdomen? "Yes, why?
Because here, we will do 5 series of 12 movements, "Gee Leandro, I thought we were going make a 5 out of 50, since it is to get well, to burn right? "No, this burning is lactic acid, breaks down glucose without the presence of oxygen. This is not fat burning, you need build muscle mass, how do you build muscle mass in the biceps?
It's doing 3 out of 50 or 3 out of 10? 3 out of 10, so in the abdomen we're going work with 10, 12 movements. "But then it will be very light ", then you will add charge.
How are you going add charge? You're going to get a ring, right? Get a little one here for demonstration, and will play her, in two distinct locations.
Has a location that is easier then you can start with a supported washer here on the chest. I'm not supporting for cause of the microphone. Very good!
But then you keep increasing, increasing, put one of 2, one of 5, one of 10, one of 20. You say: "Wow, where am I going to put it now? there's no way.
"Then you will put it behind from the head. Behind the head, you change the strength applied on an axis, you change the torque. So, it will get much heavier.
20 here, no is equal to 20 here. So when you go to play behind the head, to do the exercise, you will decrease the load. So, most likely if you use 20 kilos here, you will use 5 or 10 back there and go be enough.
To the failure. Our next exercise, come on! Our second exercise is going to be, the infra, precisely to work that part of down here from the abdomen.
For work that bottom of the abdomen, you will work with your legs. What happens is this, I'm here in the parallels, so it's a exercise that I quite like do, ok? I will support my triceps, I can support my back quiet, no problem supporting your back and then I will execute the movement.
What happens here guys? Who is a beginner or you are very overweight, it will happen to fail the arm before the abdomen, so, in the same way that we don't want our footprint to open in a shrinkage, that we want the failure of trapeze. We don't want here, that a failure of the arms before the abdomen, which is the target muscle.
Including, "Leandro, you said this footprint thing. I have this problem. " Whenever you have a question, look here: Leandro Twin + theme.
Leandro Twin + footprint, you would already find this video. In this case it’s an excellent exercise, however, when I go to work with individual, which is not so well conditioned for this modality, I much prefer it, do on the floor. In floor, I place my hands next to the my body, and I bring my legs up towards my head.
You don't need to take off your lower back from the floor, you can just, make the move maximum amplitude without taking off. So it was, it was perfect! If you feel very difficult to do here, you can make it easier by placing your hands, under your region of glutes.
This will facilitate the movement. Perfect. Another point, which I like to mention in the infra, so let's go there, which will be 5 12 too.
Is you do precisely, on the straight bench. So, in this straight bench, we can slightly wider amplitude, which may be welcome, so check it out! I will hold here and I will bring my feet, that are folded now, that changes my movement torque.
Here at the bank, I I can hold, this hold too helps the movement below. When I want put load on the infra, I will just use shin guards. So, the same shin guards buttocks, that girls use to make four supports, you will use here.
Put the two sides and makes the move, 5 out of 10 in this training model, ok? Another thing that can be done, many times a week, it's just you confirm the diet playlist. Because the abdomen, I know it's boring hear this, but it's true.
The abdomen he will need a diet, for you to dry well, because if not, there won't be how to show it. So, go on a CUTTING diet. Check out the diet playlist here on the channel, but before click on like and subscribe here on channel.
Now, how about checking out this video here, a compilation of specific things for defined abdomen. How to conquer abdomen defined? So, diet, training, exactly everything.
A step-by-step manual.
