Six Pack Exercises (With bars)
It takes time for many people and practice to see results. This is not a quick fix. There's no such things as a quick fix. All of the diet pills are bullshit and lead to diseases or cancers. You are in control of how you want to look like. Now onto the type of exercises with bars.
Type of Exercises:
Hangin Legs Raise (Captain's Chair) - Often found in the gym.
1. Stand in the frame and rest your chair arms. Use the upright handles if you have them.
2. Firmly lift your body off the floor without feeling shaky. Use an elbow strap if you're having trouble. This will help you balance out your weights.
3. Breathe in and brace your ab muscles. DO NOT HOLD YOUR BREATH.
4. Lift your legs up and exhale. Inhale when lowering.
Aim for 10-15 in a row before resting and also make sure to keep your back straight.
Hanging Knee - Do this workout just like the Hanging Legs except you will need to bend your knees up fully to your chest. You should do this exercise first before doing the Hanging Legs Raise.
1. Hold onto the handles bars
2. Lift your knees up to your chest but not touching it. Hold this position for a few seconds before lowering your knees.
Don't swing as much because it will make the workout easier and less effective.
Deadlift - This is a very common exercise. You may use this whenever you are lifting stuff off of the ground. Deadlift works on many part of your body. If it was done correctly, it will strengthen your back muscles; decreasing back injury or pain.
1. Place a barbell at your shins and keep your feet shoulder length apart.
2. Reach down and grab the bar from overhead.
3. Squat and sit back as if you were squating.
4. While that position, make sure the weight is on your heels not on the feet.
5. Straighten your legs as you lift and stand up.
6. Keep an upright posture so that your trapezius muscles are contracted. Back flat and shoulders blades back.
7. Lower the bar. Always keep the barbell close to your shin. Pause for a few second when at the bending position.
Make sure to resist the urge to look down. Always keep your head up and shoulders back.
Pull Up - A common workout. That helps your upper body and ab muscles.
1. Grip the bar slightly wider than shoulder length apart and let your body hang.
2. Make sure that your palms are facing you and pull your body weight upward until your chin clears the bars. This helps ensure that you can effectively pull up more of your weight.
3. When cleared the bar, go back all the way down to a hanging position.
Add weights to ankles or hang a weight around your waist for a more effective workout.
Lateral Pull down - This workout is great way to build up the strength for chin up. You will need a lateral pull down cable machine for this.
1. While sitting on the machine, tuck your knees under the support. Adjust the sit so that you can reach the bar without straining your reach.
2. slightly lean back and pull the bar down to your upper chest.
3. Hold the position for a few seconds before returning the bar back to the top.
You can grip the bar overhead or underhanded grip to work on different part of your muscle.
Another hour into this guide. <3
I will add more when I can think.
[This is harder than without bars]
http://forum.logicalgamers.com/healt...hout-bars.html
