By Craig Ballantyne
Author
of Turubulence Training For Abs
A new research study showed that doing
ab exercises "faster" (aka explosively) lead to more work
done by the ab muscles.
Here's what you need to know about
this study, and why this info is both good and bad.
|
First of all, there are two
ways to increase the amount of muscle used in any movement.
One is to increase the resistance, and the second is to increase
the velocity.
Both require more muscle fibers
to produce force, and more importantly, recruit your fast
twitch muscles. However, while this is an interesting report
about the abs, we have to be careful not to take it to extremes.
First, explosive movements cause
more muscle damage, and that means more muscle soreness.
Second, you can't talk about
the abs without talking about the low-back and spine. Your
low-back and abs want endurance for health and safety, but
we want maximum abdominal recruitment for six pack
abs.
|
 |
So here's the best way to keep everyone
happy...
a) do only one explosive ab movement
per workout
b) do at least one ab endurance exercise per workout
|
|
You
can use Medicine Ball Slams as a great Explosive Ab Exercise.
A Medicine ball
slam is just like an angry soccer throw in.
Hold the ball at
waist height, step forward with one leg while raising the
ball overhead (stretching your abs),as you plant your foot,
reverse your arm direction and contract your abs and drive
the medicine ball into the ground. Pick the ball up and repeat
for 6 reps.
After you've done
your explosive ab exercise, you can do something like a plank,
side plank, or plank with your arms on the ball for your abdominal
endurance exercise.
That will help
you work more of your abs while supporting your "core"
muscles - plus you don't have to suffer the dishonor of crunches.
|
CLICK
HERE to learn more about Craig's new book
"Turbulence Training for Abs - Home
Abdominal Workouts"
About
The Author
|
Learn about the "Dark Side
of Cardio" in the free report from Craig Ballantyne (click
here). Craig is a Certified Strength & Conditioning
Specialist and writes for Men's Health, Men's Fitness, Maximum
Fitness, Muscle and Fitness Hers, and Oxygen magazines. His
trademarked Turbulence Training fat loss workouts have helped
thousands of men and women around the world lose fat, gain
muscle, and get lean in less than 45 minutes three times per
week. For more information on the Turbulence Training workouts
that will help you burn fat without long, slow cardio sessions
or fancy equipment, click
here.
|
|
