Ab Wheel Roll-Out
More
and more guys are hitting this clever contraption on a continual basis
than ever before, Truth is, it doesn’t take long for you to feel the
effects of such a simple piece of equipment, Not only that, but your
arms, shoulders and lower back are also brought into the equation right
from the very first rep! The ab wheel is an excellent tool you should
add to your daily ab routine, One of the keys is to keep your arms as
straight as possible, and try to avoid the tendency to overextend your
neck on the way down, In other words, don’t try and look up as your
torso approaches the floor, but rather keep your head neutral and your
eyes focused on the floor, That’ll protect your cervical spine
throughout the set
Double Crunch
One
of the easiest bodyweight moves to do, the double crunch is an ab
exercise that’s always best done at the very end of your workout,
especially after your big compound moves in which intra-abdominal
stability is critical for performance and safety, Few ab moves around
will fatigue your midsection with greater speed and success than the
double crunch, To make the move as difficult as possible, extend your
legs and arms away from each other as far as possible at the beginning
of each rep, Keep your feet a few inches off the ground when your legs
straighten, because the weight of your legs makes for some serious
resistance,When you crunch together, build a rhythm so that your elbows
approach your knees in the crunch position,Since you’re not using any
weight, don’t target a number; instead, go to absolute failure
ADVANTAGE: Double Crunch
This
one isn’t so obvious, The double crunch is brutal for sure, using both
your upper and lower ab regions simultaneously, Yet as anyone who’s
tried the ab wheel roll-out, or even the exercise ball roll-out knows,
after just a couple of reps, you’re totally spent! But the double crunch
is the winner targeting the upper abs, Here’s why: In ab training, you
can’t completely isolate any one portion of the abdominals regardless of
the move, but you can involve one section over another from one move to
the next, For the upper abs, you have to have forward flexion (bringing
your torso toward your legs) for them to be fully innervated, But
during the ab wheel, there is neither flexion nor extension for that
matter, That’s why the ab wheel is predominantly an inner core
(transverse abdominal muscle) exercise as opposed to being a move for
the upper or lower abs or obliques, The key for the ab wheel is
expiration, where you’re forced to draw your navel in as tight as
possible, So while both are great, when it comes to that blocky
six-pack, the double crunch wins .
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