How To Build Six Pack Abs Fast
by Scott
Learning how to build six pack abs fast is simple as long as you understand these few principals. Very few people actually know how to build six pack abs fast correctly.
Keep in mind though that even after you have mastered these three principals to build six pack abs, if you really want to get your abdominals to show, you must diet and include aerobic exercise in your routine. Exercise without maintaining a diet rich in protein to enhance muscle development, is like having a car without an engine; you will get absolutely nowhere.
You can work your abs daily in the gym. We suggest that you only work your abs three times a week instead to build six pack abs. This is because your abdominal muscles are responsible for stabilizing your torso, they are the secondary muscles involved in many different exercises. And even though you do not specifically train your abs, they work to some degree in every one of your sessions anyway.
1. Air Blocking
Did you know that the abs cannot fully contract with air retained in the lungs. So if you are holding your breath while performing crunches for instance, you will never attain a full muscle contraction. If you really want to learn how to build six pack abs properly you got to exhale upon exertion through every rep and remember that once the air in your lungs is gone, the abs are fully contract.
Note: While the abs may have initiated the movement at the outset, at some point the hip flexors took over to pull the torso into a full sitting position. If you exhale when you initiate the movement and stop when the air in your lungs is gone, then you are relying upon the contraction within the abdominal muscles to begin and complete the movement as opposed to relying on the hip flexors and gravity.
2. Recovery
Unlike other muscles in your body that may take a few minutes to fully recover after a set, your abs recover within seconds. Because the recovery time is so short, your abdominal muscles respond best to continuous movement. Your abdominal routine should therefore consist of moving from one exercise to the next until complete exhaustion. Those people that claim to workout their abs for any more than five minutes are taking too much rest in between sets.
Tip: Try continuously moving from one exercise to the next without more than a few seconds of rest in between each set to really hit the abdominals.
3. Focus On The Lower Abs First
Lastly, work the lower abdominal region first. I prefer to begin with something like reverse crunches or leg lifts because the moment that you tighten the lower abs, all of the abdominal muscles immediately tighten to stabilize the rest of your body in preparation to execute the movement.
So, as you are concentrating on the lower abdominal region, you are secondarily working the upper abdominals as well as the obliques. Do a lower abdominal exercise until you literally cannot perform one more rep, then move immediately into a torso twist movement to hit the obliques; work them to exhaustion and then finish up with crunches to target the upper abdominal region.
If you worked your lower abdominal region until exhaustion, then do not be alarmed when you cannot perform too many trunk twists or crunches. Remember that the amount of rest that you take in between sets should be just that amount of time that it takes you to change positions to begin the next exercise. Continuous movement is key to training abs.
Don’t fixate on the number of crunches that you can perform. Instead, concentrate on exhaling on exertion and contracting the abdominals to initiate and complete the movement. In fact, don’t even count the reps – simply execute the movements in succession until you literally cannot force another rep.
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