會這樣喔



謝謝milleniac大大的分享囉

不一定看個人~不過我覺得8塊會很噁
之前助學校宿舍有健身房一天都做80下~回家後就沒在做~
不過現在還是有形狀在

轉貼一下Precision Training寄給我的newsletter
慢慢看，小弟怕翻錯...

Truly Effective Ab Training

Training of the abdominal muscles has recently been the subject of more misinformation and mythology than any other part of the human anatomy. Gizmos and gadgets abound that are alleged to give you those coveted “six pack” abs. But here’s how you can rationally train your abs to their absolute maximum limits of development using everyday gym equipment.


What Builds Abdominal Muscles
There is nothing unique about abdominal muscle as far as their training and response to training is concerned. The principles that apply to biceps and triceps apply equally to abs. So the three critical elements of your ab workouts are:
1. high intensity of muscular overload

2. progressive intensity from workout to workout

3. proper spacing of workouts to avoid overtraining or undertraining

Most people do sit-ups or crunches as an ab exercise. While these are basically good exercises that can satisfy point 1, above, how many people use them in a way that satisfies point 2?

Muscles will only increase in response to overload that is above normal overload. So if you do 20 crunches every day for a year, why would your ab muscles develop beyond that capacity? They won’t. To force new development you need to increase the intensity. You could add a few crunches every day but that really just increases duration, there is a better way to get fast results.


Why TV Abdominal Machines Are a Joke
You’ve seen all those exercise gadgets on late night TV - lightweight gizmos that make it easier for you to rock back and forth on the ground while doing a crunch. Have you noticed that none of them allow you to add serious weight to increase intensity? Some have rubber bands or similar devices to add a bit of overload but it’s a trivial amount.

I work with clients who have progressed to the point of doing crunches with 300 pounds! That’s the kind of power and level of development your abs are capable of. Really! So fiddling around with cheap exercise equipment or those electric belts that “stimulate” your ab muscles using the minuscule power of two flashlight batteries is beyond laughable. Let’s see two AA batteries generate the power to lift a man’s torso and 300 pounds 20 times in one minute. Please.


The Best Ab Exercises
We tested common abdominal exercises and ranked them by their ability to deliver high intensity muscular overload. We tested ab machines, vertical leg raises, Roman chairs and others. The three winners were:
#1 Weighted crunches

#2 Weighted incline sit-ups

#3 Weighted sit-ups

The best way to do weighted crunches is to lie on the floor with your head close to the low pulley weight stack. Using the rope handle attachment, grasp the ends and pull the cable until it is tight and your hands are resting at the side of your head near your ears. Now contract your ab muscles in a crunch that lifts your shoulders off the floor and draws the weight stack up an inch or two. Choose a weight that is so heavy you can only to 8 to 12 reps. Even better, if you know how to do SCT, do a static hold with the heaviest weight you can hold for 5 seconds.

If you don’t have access to a low pulley, there is a good alternative. You can use the high pulley that is normally used for lat pulldowns. Kneel on the floor or sit in the seat directly under the rope handles that you attach to the high pulley. Lock your legs under the hold down. Pull the handles into position next to your ears then contract your ab muscles into a crunch that raises the weight stack an inch or two. Choose a weight that is so heavy you can only to 8 to 12 reps.

As a further alternative you can lie on the floor and do a sit up or crunch while holding a barbell plate against your chest. The limitation of this exercise it that, as you progress in strength it will not be possible to hold enough plates on your chest safely. But that’s a good problem to have.

On each successive workout, shoot for a 5-15% increase in the weight you use. If you can’t get a 5% increase in weight it’s time to add more days off between your workouts.


Conclusion
There is no mystery to developing your abdominal muscles to the limits of their genetic potential. And you certainly don’t need quirky gadgets. High intensity exercises that can be progressed from workout to workout will have you sporting that six pack!


Train Smart!

Pete

Peter Sisco is co-author of Power Factor Training, Static Contraction Training and other books. He is also the editor of the five-book "Ironman's Ultimate Bodybuilding" series.
www.PrecisionTraining.com

以前練腹肌是舉著啞鈴做仰臥起坐，不過是在那種可以勾著腳，然後上半身可以整個往後倒跟地面垂直的那種器材上做的。練肌肉是重質不重量，你做100次普通的仰臥起坐，不如有效的刺激肌肉做10到15次，然後逐漸增加啞鈴的重量，這樣的方法比較有效率。雖然大概有十年沒在練了，不過腹肌的型都還在。
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仰臥起坐是平躺著做比較有效還是雙腳彎起來比較有效?

吊起來做最有效

要是我家有辦法讓我吊起來...我就做...

屈膝比較不容易傷到脊椎.....大動作或負重訓練的效果固然好

但若能好好控制腹肌的緊張程度,小動作也可以有驚人效果...

而且對背部也比較好...

恩恩,這樣小弟就知道囉!
反正小弟現在正在瓦斯分裝場做驗瓶的相關工作
每天做仰臥起坐的話,更可以加速瘦下去的速度
不過我當然會注意自己身體能夠負荷的程度