The Only Three Exercises You Need to Lose That Hanging Fat And the first exercise is an seated crunch machine. And don't worry, I'll teach you how to do this exercise in the best way. The great thing about the abdominal machine at the gym is that it has a load and you can adjust the load so that this exercise becomes very strong.
And exactly what I want you to do right now in this exercise is to work this muscle in the same way that you train, for example, your chest. Do you train it by doing many repetitions or do you train it with load, seeking a high intensity? If you train your abs this way, two things will happen.
You will hypertrophy your abdominal muscle. This will make the gaps between one square and another deeper and you will be able to define your abdomen more easily. But the other issue will differentiate the way you train there, and I'll explain this to you as well, is that you'll make that abdominal wall more rigid.
The muscle of our abdomen, it is attached up here and throughout its entire length, it is not attached anywhere. And then it will be stuck again down there in the pubis. If you have this weak abdominal wall, this is basically what will happen, look.
It will protrude, because there are a lot of organs inside. And they weigh. If these muscles are all stiff, all tense, the belly that's there in front, it.
. . You've already got a flat stomach, you'll get abdominal definition just by doing the right exercise in the right way.
And this correct way is what I'm going to explain to you now. Remember when I told you about the muscle becoming more developed and helping you with definition? To do this, we need to train it like you train all the muscles in your body.
So we're going to talk about three or four sets, taking it to near failure, the last set taking it to failure itself. At this point, we are working on hypertrophy of this muscle. However, we can work on it in a specific way.
If you put a lot of weight on and do an average of three or five repetitions, using a lot of force, you work on increasing tension and increasing strength in these muscles. Because you will be activating some more fibers that we call type 2X. And these fibers are stiffer.
You will do both of these jobs within the same device. So, I want you to do the first set, you're just going to warm up. The second set, I want you to put a lot of weight, 3, 5 reps.
Third grade, same thing. Then 3 normal sets. And then you can explore a range of repetitions that goes from 8 to 15, and can reach up to 20 repetitions.
Getting close to failure on all. . .
However, the last one, you go straight to failure. I'm going to bring you some important points in executing the exercise now. Things you absolutely cannot get wrong there.
Because otherwise, the work remains. . .
Adjust the bench well, your feet will be resting on the floor, giving you a good base. You'll need to use force in this exercise, remember? It is very important that you are well seated in the machine.
A bench that is too low will make you uncomfortable, a bench that is too high will even make your lower back come off the support and that is terrible. Put it in a way that makes you feel comfortable. Many machines, it has its articulation, in the middle of the support of its back.
So, she will have a region for her lower back and another region for her shoulder girdle. It is very important that you sit on the machine and engage with it. And it becomes kind of an extension of your body.
So if you look at my back now. . .
You will see that there is a region of the back that becomes a kind of joint there. There is the point where the back bends. So, from there down, which is the lumbar region, it doesn't move.
There is this point where the back bends. Did you notice that? The idea is to take this movement of your body and fit it into the movement of the machine.
What I see of people doing it wrong, bro, it's not written. You won't get better results, because the job of the abdomen is to flex the spine. What you want to do is flex your spine, but use the machine to add overload.
Many people also use a lot of arm strength. Look at the movement of my arm. Am I doing sit-ups?
I am, but my arm is moving a lot? It is also. The work that was only for the abdomen, I'm putting to work on the chest, back, back of the shoulder, triceps.
He sat on the machine, attached it, stabilized arm, he doesn't move it. And then you will feel your body doing it. Then you will be doing the perfect exercise and having a wonderful work on your abs.
Let's move on to the second essential exercise for you to get rid of that ugly hanging fat. A abdominal plank. And this exercise has a characteristic that is beautiful and there is no other that will replace this guy.
We have the rectus abdominis, which are the little squares. The exercise I gave you works them. However, underneath this rectus abdominis, we have a natural belt.
Do you know when people want to slim their waists? And that doesn't work, okay? But people use those compression belts.
You have a belt of that kind, natural. The vast majority have that chafed, relaxed belt. That's why your.
. . The belly is protruding.
This belt here is called the transverse abdominis. Is it possible to recover the tension of this belt? A abdominal plank.
It's the best exercise for you to work on this guy and you also get an improvement in your spine as a bonus. You will lie on the floor and only support your feet. And it will support your forearms.
You will notice that you will be left there with your belly resting on the floor. The moment you lift your belly off the floor. .
. And your body will become like a bridge. To keep this bridge up there.
. . He's the one pushing hard.
And he's trying really hard. Hold this position for a minute and you'll see that this is hell, it's bizarre. However, you will be strengthening these muscles a lot, which will be super important for you to have a more controlled belly.
You can even end up with a negative belly, because this belt can be so strong, so strong, that it pulls your belly in. And of course, we are talking about pulling the belly in, it is this muscle that does the work. If you are on the plank and can still pull your belly in, you will have a wonderful result.
But you can make some mistakes in this exercise that cause you to lose its effect. The first mistake is that you end up giving in, leaving your belly closer to the floor there. The idea is to keep your body practically straight.
The higher your body can rise, the stronger your muscles will be. Another thing I see a lot of people doing, and this can even cause pain in your spine, is letting your hips rise and your lower back lower. This is a compensation.
Another very common mistake is to go up too much here, kind of pushing the ground too much. This will make you share some of the weight there with your chest. If you keep your shoulder blades closed, your chest will be closer to the floor.
Of course, keep your abdomen in a way that keeps your body straight and the intensity of the exercise will increase too much. Here, three sets of one minute of suspension and 30 seconds. .
. Resting is enough to work this transverse abdominis very intensely. But none of this will help if you have a very high body fat percentage.
These exercises will help, first, this muscle more defined. This will greatly help your aesthetics. However, if you have a lot of fat on top, you won't see the results of this work.
The idea is that you lose fat, go on a calorie deficit diet, and we've already made a video here on the channel about this. There are several things you can do to optimize the burning of this fat. Weight training is one of them, aerobic exercises are another, and there are some products from Oficial Farma that will also help you with this.
One called FomeControl to control your appetite and help you eat less. And another one called Termocut, which is specifically designed to boost your metabolism and make you burn more calories. You can find both and all other products from Oficial Farma in the link I'm putting below.
And the LALA discount coupon is also valid. Go ahead, take advantage and optimize this entire process. And the third killer exercise to get rid of that protruding belly appearance is different from these and it is complementary.
First exercise, didn't you flex your spine up here? And I told you, remember? The abdomen flexes the spine.
Now we are going to do some spinal flexion work, but raising the leg. The point of this exercise is for you to flex your spine. Save this information.
Because I'm already bringing you here the main mistake of this exercise. So I want you to go on that decline bench. You'll be left with your head held high.
And there you will do the abdomen that we call leg raise. Many people do this sit-up with their leg extended. I don't want you to do it that way.
Because there comes a point in the exercise when it doesn’t make sense. Because it is very light for the muscle. I want you to bend your leg.
You can hold it up there, wherever is most comfortable for you. You will bring your knee towards your elbow. You will notice that your spine flexes a lot when this happens.
And then, when it's time to go back, you go back until you reach this point, where your hips rest on the bench. This way we have the maximum range of motion, but we don't waste time under tension, which is what will happen if you rest your hips on the bench and rest your muscles. A strategy to optimize this exercise, to make it more intense, is when you are reaching your knee to your elbow, release all the air and pull the abdominal wall inwards as much as you can.
It's bizarre how this exercise will work your abs so intensely. Three sets and then you take them all to near failure and in the last one you can go until you can barely lift your hips off the bench. And you will have maximum intensity in the exercise and completely targeted to your abdomen.
But now it might be going through your head like this, I understood how to do the first, the second, the third, you even gave me the series, but how do I organize this in my training routine? There are several ways to do this. But remember, if you have a very high body fat percentage, you will do these exercises, you will have muscle benefits, but they will not be visible.
Having a good bodybuilding workout in place to help you lose weight and a diet will help you. . .
absurdly building the aesthetics you want. The fact that you look in the mirror and are happy with it. This is a point where we help students a lot when they join Muscle 60D, because there we fit the training that will help with these issues, define the abdomen, define the chest and we also provide a personalized diet, even about routine and food preferences.
You are invited to become my student too. And have all of this, including the entire support team, personal trainers, nutritionists, physiotherapists, at your disposal, right there on WhatsApp. There's a link below so you can learn more about this job.
I've put together this video here, which is about exercises that burn the most calories. And this will help you a lot in reducing fat. In fact, we use these guys there at muscle.
Click there.
