Doctor’s Ultimate Guide For A Perfect Abdomen And Muscle Definition
The truth about the abdomen.
If we were to listen to commercials, people spend more money on their abdomen than on any other muscle group. And why would not they? It is involved in almost all your movements. But the way to a nicely shaped abdomen should not involve credit cards. All you need is a well-designed diet and this simple guide. Believe me, your friend will be jealous. Do you have any questions about this area of your body? Up next we will map the most important abdominal muscles for you.
1. The six-pack.
Any man dreams at a perfect “rectus abdominis” (in scientific terms) or a “six-pack” or ” perfect abs”. Actually there are about eight segments separated by a fibrous connective tissue called fascia. They counterbalance the action of the muscles which stretch the lumbar region, the rectus abdominis keeps your spine straight. The other main function is to pull the trunk to the hips.
This dense tissue blends in and through your whole body muscle mass forms a complex interconnected system. For you to understand better think at the abdomen fascia as the barrier which separates and connects each of the eight segments of the six-pack, giving it the defined appearance.
3. External abdominal oblique muscle
Stretching vertically and diagonally, this muscle group starts at the rib cage and connects to the hip bone and the white line (see illustration number 5 below). The external oblique muscle (also called the great oblique) helps you tilt your torso from side to side and twist your torso to the left and right. Its most important role is perhaps to prevent uncontrolled rotation of the trunk.
4. Internal abdominal oblique muscle
The internal abdominal oblique muscle (small oblique muscle) is found under the external oblique abdominal muscle layer – it helps to tilt to one side and twisting the torso while preventing uncontrolled rotation.
5 Linea alba or the white line
This layer of fascia forms a long line that separates the middle abdomen. The linea alba does not allow muscles to tear the rectus-abdominis or six-pack muscle.
Work Out Your Back Muscles, Burn That Fat!
If you intend to attack fat, equip yourself with great looking muscles and sweat a lot, we offer you the fight signal: this latest workout designed by professionals. Guiding you through a series of intense exercise in a fast pace, this program will help you burn more calories per minute than any weightlifting or cardio exercise. In addition, the set is working every muscle from head to toe not only your abdominal muscles. The best part: whether you want more muscles mass or fewer pounds, this exercise teaches you how to adapt this training to fulfill your need.
Now get to work – it’s an order!
Perform this workout as a circuit, performing each exercise successively. To burn more fat: starting with exercise number 1, do as many repetitions as you can within 50 seconds. Then, rest for ten seconds. After you perform all movements in the circuit, rest 60 seconds. Repeat the mini-workout again.
To gain muscle: perform as many repetitions as you can in 30 seconds (you have to use more weight this time). Then rest for 30 seconds. Perform all ten exercises, rest 60 seconds, then resume movement from the first circuit.
1 Balance with dumbbells
Stand up straight with your arms on your sides and hold a dumbbell in each hand. Spread your legs and flex your knees slightly [A]. Without curving your spine, bend from the hips. Simultaneously, swing your arms back [B]. Now push forward your pelvis and straighten the trunk. By balancing, raise your arms to chest level [C]. Continue this swing back and forth throughout the exercise.
Balance with dumbbells
2 A pushup and a half with dumbbells
Hold a dumbbell in each hand each and stay in the pushup position with your arms outstretched. Arms are in line with your shoulders and the body is perfectly straight from head to heels [A]. Bend your elbows and lower your body slowly so that the chest almost touches the floor [B]. Take a break, then push yourself back up only halfway from the initial position [C]. Stop and get on the on the floor [D]. Return to the starting position and repeat everything with arms outstretched.
3 Squats with a dumbbell
Hold a dumbbell in your left hand. Flex your arm so the weight is in the right corresponding shoulder [A]. Keep your back straight, without tightening it too much, push your hips backwords, bend your knees and lower your body until the upper thighs are parallel to the floor [B]. Get up slowly and simultaneously the dumbbell from your left hand to your right hand [C]. Now repeat the squat while holding dumbbell in right hand [D]. Continue to alternate.
4. Tractions with dumbbells
With a dumbbell in your left hand, hold the lunge position with your right leg in front of you. Bend your right knee and lean from the hips until you get with your body at about 45 degrees to the floor. Let your left arm hang at your side with the dumbbell [A]. Using a sudden movement straighten up your right leg and push your hips forward [B]. Simultaneously the body rotates (pivoting feet) and move the weight to the shoulder [C]. Perform the movement in reverse, then resume it. At half time allocated to this exercise, change the hand that holds dumbbell and the front leg.
5. Pushing the dumbbell above the shoulder
Use both hands to grab the dumbbell head and hold it at chest level. Position the dumbbell straight above the shoulder [A], then push it up above your head, until your arms are stretched [B]. Now lower it over the left shoulder [C]. This is a rep. Continue to move the dumbbell like this for half of the time dedicated to this exercise and for the rest of the reps, change direction (ie push the dumbbell from left to right)
6. Spacing dumbbells while rotating
Stand up straight and use both hands to grab the dumbbell heads. Keep it in front of the right pelvis and keep your arms stretched [A]. Now twist your hips to the left so that your left foot to be further forward and the weight to hangs beside your left thigh. Maintaining the natural curve of your back, bend your knees and hips and lower the weight in front of the left tibia [B]. Push your hips forward, lift your torso and stand. Then, completely twist your torso to the right to complete this exercise.
7. Half dumbbell lifting
Hold a dumbbell in your right hand and lie on the floor with the left leg bent and stretched. Place the dumbbell over your head, arm fully extended perpendicular to the ground [A]. Without having to take your eyes off the dumbbel or bending your arm, curl up on the left side and support yourself in that elbow. Now extend your left arm [B]. Reverse the movement to return to the starting position and repeat until the end of the time allocated. For the next series, exercise with the weight in your left hand.
8 Alternating lunges with a dumbbell
Hold a dumbbell in your left hand and stand straight with your feet apart at hip level. This is the starting position [A]. Without bending your back, take a big step back with your right foot get down until your left knee is bent 90 degrees and right almost touches the floor. As you stand in that position, change the dumbbell from one hand to another under the left leg [B]. Get up back to the starting position and repeat, this time making the step forward with the left foot.
9. Walking with dumbbells
Choose two dumbbells, one heavy one for your right hand and one lighter one for your left hand (the heavyer dumbbell should have twice as much weight than the lighter one). Raise the right arm, besides your ear. Let the dumbbell hang heavy with your hand outstretched along your side [A]. Tighten your buttocks muscles. Slowly, step forward [B], then back. Continue. At half time allocated to this exercise, alternate your arm and leg.
10. Turns with a dumbbell
Spread the legs and move your right foot in front of the left. Use both hands to grab a dumbbell’s head and hold it in front of the right thigh (arms are stretched) [A]. With a quick move, raise the dumbbell at chest level, but without flexing your arms. Then descend it over your left thigh. While standing pivot and twist your hips to the left [C]. Reverse the movement to return to the starting position. Continue to move the dumbbell from side to side.