Holy shit..
I feel like this would put unnecessary leverage strain on your back
>>76575846> le hecking strain on my backerinoFuck off pussy
>>76575852I hate being a pussy but you just can't train your spinal discs to be hernia resistant
i prefer targeting my side abs over my front abs
>>76575846>I feelFacts don't care about your feelings
>>76575858You can - it's called jefferson deadlifts. but also you can build muscle around them.
yeahthis is the only - I repeat - the *only* ab exercise that feels satisfying to do
>>76576087you clearly have not repped out cable ab crunches (dicksuckers)
I just do the swipe-under-butt ez variant. But all you REALLY need is hanging leg raises and twists.
>>76576117>cableyou work out on machines, you shake hands with satan
why do we keep trying to claim 1 superior exercise? no such thing never will b you will b forever gay for claiming so
>>76575839these are fun but unnecessarily strenuous.>>76575846its not your back so much as your shoulders.>>76575971holy shit the based botposter is still around?
Legs need to go lower than that to better engage the core muscles. They must be barely above whatever you're lying on to complete the rep.
>>76575971post body specifically core and abs faggot, you're here shilling this nonsense every thread let's see the result
>>76575839I like doing presses for abs, no other way imo to get serratus/upper abs and inner smooth(?) muscles. Youll notice if someone doesnt have a blocky midsection they will plateau on bench so im going for a wider ribcage.
>>76575852Enjoy sciatica at 40
>>76575839Smashed out a load of these last night to finish my session. Love me some dragon flags lad.
>>76575866True nigga
>>76578806> enjoy made up boogey man Delusions only exist in your mind
>>76578703so what do you mean, lay on the ground with your legs above you on your bed and squeeze your heels into the mattress while you crunch?
>>76575839my shoulders and thoracic area always feel fucked up when i do these no matter which grip i use
>>76575971Based! Thanks verbose anon, i have been looking for a way to isolate abs from hip flexors
>>76575839Do it on the ground and keep your core stable. Holding the bench is cope cheating. You should do it by sweeping your hands under your butt. Look up reverse crunch.
>>76578703>>76575971i.e., you need a Janda situp, which is a situp + activation of the antagonist of the hip muscle that normally does all of the work in a situp and prevents you from training your abs.Pavel's Bulletproof Abs goes into this while shilling an "Ab Pavelizer" that helps you do it solo. With StrongFirst selling fitness programs and DragonDoor selling more niche fitness gear like the Neuro-Grips and the IsoMax, I think the shilling wasn't all Pavel's idea.
>>76575866Very Jewish argument
>>76581994Fuck off retard.
>>76575839How do I do this at home? I have nothing to grab on.
>>76582497Table leg, bed frame, door frame. Or if you got a cali park close by any vertical pole.>>76582173You talk too much. That speaks more than any of the opinions in your posts.
>>76582497>>76582503>You talk too much. That speaks more than any of the opinions in your posts.nou bot-bottom, errything beside my posts on my screen is ur fake robotized traffic >>76581994so it is U that isn't even You cause u don't exist that talks too much, "talks" >>76582497>How do I do this at home? I have nothing to grab on.properly :D like so: >so u move upper torso in relation to pelvis, but u can also move pelvis in relation to fixed upper body>>dragon flag? but u said hooman it's all iliopsoas and rectus femoris and is retarded and will injure lower back and no abs will be made>all true bot-bottom, so u bend legs in knees and hips fully and lift entire setup up, do not roll on your spine - no, lift up :D the squeeze on abs especially upper abs - TREMENDOUS>flexing hips all the way switches off iliopsoas because it's got too much slack to do anything in this case>so i am having iliopsoas either entirely stretched with almost straight legs doing heelhook (there is no reason not to point toes and get gastrocnemius at the same time, point em inward - u want moar inner gastroc than outer)>or i'm giving iliopsoas enough slack to make it unusable with full hip flexion
>>76582527No, I actually train. Rather than talking theoretics on a euskarian train enthusiast forum. And thus I have gained a strong body and commendable physique. A big part of that training uses dragon flags.Or you know, you could post physique and put your money where your mouth is. Thus proving us all wrong.
>>76582643>Replying to the schizo bot cunt in good faithAre you well, anon?
>>76582643>>76582657i believe it's called schizophrenia bot - talking to yourself lol :D mine: >>76582527>>76582173>>76581994>but u didn't say anything this time around i have exhausted the topic at hand that's why u're trying to wash it down bot-bottom with personal attacks :D
>>76575870What are we writing the declaration of independence? It's lifting gay boi. Get with the times.
>>76575839I can only do the straight legged negatives of these but holy shit my abs are torn up for days afterwards.
>>76575866Ok Jew Shapiro
>dragon flag seems cool, decide to try them>struggle to even get one >check out the videos about dragonflag from utube again to make sure I have not missed anything >I have been trying to do dragonflags with only my rear delts touching the ground while others touch ground with their mid back >wtf this is cheating >manage to do 5 reps now Red is what my stupid ass thought counts as dragon flag vs what actually counts in green.
>>76582668Go eat shit you retard.
>>76583197huh I think I made the same mistake. Could only do eccentrics (which is also fine desu)
>>76575858>>76575846>>76578806Some of you are such insufferable pussies. Just the thought that you can't sit on your cute little machine with comfortable silicone handles and isolate each muscle group somehow makes you scared. Doing anything that you haven't seen in your stupid "science based" youtube channels ran by twinks makes you think you are gonna hurt yourself.
>>76583197holy fuck are you serious, i made the same mistake. goddamnit no wonder i hurt my shoulder.
>>76584362stop dabbing on science like a poltard. Building resilience in full ROM is EXACTLY science based. Being afraid of hecking back flexion or >90 degree angles is bro horseshit
>>76575839how is this better than leg raises with ankle weights?
>>76584397I'm not dabbing on science. I'm dabbing on these little pussies that populate these fitness forums that think fitness is running on their stupid treadmills or grabbing their silicone dildos.
Please give 30 minute ab routine
>>76584443But those have nothing to do with science???
>>76575839>declined incline bench>flat bench with weights>heavy db on chest and obliques
>>76584504My brother in science, for the sake of atheism, for the love of Neil DeGrasse Tyson, do I have to spell it out for you? There is a reason I wrote "science based" in quotation. I'm not talking about science. I am talking about these pussy ass youtubers that never did a sport in their life and babble on about scientific studies they don't even understand.
>>76584521aight fair enough
>>76584511>>declined incline benchwhat did you do instead?
for me it's hanging leg/knee raises
>>76576798The form is bad in general, he’s basically doing leg raises not dragon flags.
>>76575839You do realize that your body will eventually return to its natural form.Big rippling muscle was a scam created in the 80's to sell spandex and gym clothes.Muscle building is destructive and a fraud.
>>76586551I tongue your anus.
>>76575839Can I do this at home somehoelw? Dont really haave a bench. Also would putting something under your back help? This would stretch the abs more at the bottom
>>76575839Just do hanging leg curls holy shit thats the only ab exercise needed. While also strengthening your grip and dead hang ability
>>76586981most people use their hip flexors for leg raises
>>76582657Yeah I dunno what came over me desu. His ramblings do my head in though.Like one of those "Soience boysed" fitness faggots that theorises everything but never actually does the damn thing.
>>76575839I'm absolutely sure people think it's a good exercise just because it looks kinda cool and has a cool name. Good old hanging leg raises are way more comprehensible and do the same and more.
>>76587000kinda dumb cause u're armbar - no your shoulders can't go any further not with this load when ur butt swings back byt if u curl legs up say on roman chair and then start flexinng spine - yes that's mostly abs, meager load though do an dragon flag with legs (knee and hip bent) folded over pelvis but don;t't roll - lift entire bottom setup up with abs, lift and hold, u can do it! for few secs, u will do it longer with abs it will grow :d >>76582527remnants of what i posted here lol
is this any better than cable crunches tho?
>>76575839just do lying leg raisesthey’re enough to get visible abs if you aren’t fat and they put way less strain on your bodythis is a workout for fatties who need to put their bodies through hell to get massive abs that still won’t be visible under that blubber
>>76587706no it's equally shit bot :D that's why u butchered this thread - u were DEFEATED>>76588280>just do lying leg raises>they’re enough to get visible abs if you aren’t fat and they put way less strain on your body>this is a workout for fatties who need to put their bodies through hell to get massive abs that still won’t be visible under that blubberahahhaaa :D so u admit raising legs in any form is INEFFECTIVE for abs bot lol :D less fat and more muscle is almost always better, pictured is where it is NOT bettermine that's left after ur temper tantrum bot: >>76587065>>76582527
aww, so cuteeeee, u closed it bot :D doesn't matter: >>76586071>preachers will only lead to a tear if you go too heavybwahahhaha :D or do another rep with weight u just did, shoulder flexion EXACERBATES delt pinching long head of biceps shoulder tendon - jackhammer action results in injury >overhead extensions don't and have never fucked my shoulder and I've been doing them for years. The shoulder doesn't roll forward at alllong head of triceps rolls the shoulder forward when it flexes overhead bot, long head that's jammed into shoulder joint - same shit, it happens in scullcrushers as well >The deltoid doesn’t “pinch” the biceps long head.yes it fucking does and i take full credit for this finding >in a standing curl with arms by your sides, the long head is shortened but still active. That’s why curls still grow both heads, there’s plenty of EMG and hypertrophy data on thisshort head is shortened not long bot, anyways :D >That’s why curls still grow both heads, there’s plenty of EMG and hypertrophy data on this> curls still grow> stilli'm belly laughing :D
>>76583197Why would you think the first way even made sense?
>>76586317Thats the home gym ab bench. Footrest flat bench kinds sucks and its a low incline but its insanely hard to do even 10lbs strict behind the head or even 0lbs using top abs anyways. Ive been doing pullovers and dip leg raises though.
>>76586317Or like pullovers on the decline ab setup and you try and start with upper abs and the weight with arms extended instead of holding it lower to abs like heavy(still what i prefer to do for abs and obliques). Its pretty difficult for me to build upper abs first as im super weak but its whatll make me able to do more stricter and heavier presses.
>>76589009post body
>>76586995I don't have any idea what he's even trying to say, he's genuinely mentally ill. If he actually had good advice and was sound of mind, he'd take the time to write it out properly so people would pay attention. I think I might write a tampermonkey filter because his posts really annoy me.
>>76575839Hang your hips off the bench and go super low.It'll feel like your abs are ripping open - 10/10
>>76589009>outside bicepIve been trying to get some kind of uni preacher where you brace mid delt and curl it to the side but its mostly forearm, so im thinking of doing it heavy as a compound standing, or finding a rom with preacher(db uni barbell as a preacher pad) where i can curl to the side. Im thinking i should do it mostly like a lying external rotation.
>>76590492>uni preacher where you brace mid delthttps://www.youtube.com/shorts/cTMjzB2_IH8what holds humerus vertical? delt bot, it's garbage like all curl variants but mine: >>76587028>sit on bench and lean on elbow/forearm with dumbbell in hand, supinate and flex biceps - now it can work and it will grow>curl to the sidetried it - it's garbage :D and u're getting increasingly moar unhinged bot: >>76590593
>>76576141I be givin Satan that God-damned gluck gluck with cable ab crunches.
>>76584443One day you will have the realization that most people who end up in modern gyms were never athletic growing up. Movements and feats of athleticism that kids in sports naturally explored gave them mastery over their body. As such they think these basic positions that any non fat fuck humans can put their bodies into are dangerous or something. These people are piloting their flesh mechs having never actually pushed it to its limit. They’re clueless retards.
>>76592234>As such they think these basic positions that any non fat fuck humans can put their bodies into are dangerous or something.bot, leg raises don't do abs by your own admission: >>76588938>>76587065>but if u curl legs up say on roman chair and then start flexinng spine - yes that's mostly abs, meager load though>do an dragon flag with legs (knee and hip bent) folded over pelvis but don't roll - lift entire bottom setup up>with abs, lift and hold, u can do it! for few secs, u will do it longer with abs it will grow :dtried it yesterday bot, AWESOME, couldn't have come up with it without u bot :D 2 things: soft surface - don't need to much, i'm very lean though, but towel folded in half at least plate to hold in chest or in arms to make torso heavier so that u can lift your legs and pelvis up while legs are folded over pelvis, completely soft doing nothing like psoas :D we are having fun with bot also here atm: >>76593030>>76593027
>>76575839Fuck yeah nigga. I started doing it after rewatching Rocky 4. I do this shit to Frank Stallone music. https://youtu.be/B_9FyTiq3SA?si=Avr50xT_GsingJ76
>>76575839I tried these one time and it felt like I got kicked in the stomach by a horse the next week. They hit your abs hard
>>76593073>>76593079iliopsoas, not abbs bot, this is abs: >>76593059>>but if u curl legs up say on roman chair and then start flexinng spine - yes that's mostly abs, meager load though>>do an dragon flag with legs (knee and hip bent) folded over pelvis but don't roll - lift entire bottom setup up>>with abs, lift and hold, u can do it! for few secs, u will do it longer with abs it will grow :d
>>76593138>canaanite staring at the mother of the newborn he just finished digesting.mp4
>>76575839 I know this excercises with bend legs. Once progressed you can do them with straight legs. Final form is hanging. But my question now, each of the three activate different muscle groups of the core, doesn’t it? Which ones?
>>76584495Why the fuck would you need a 30 min ab routine, just do 3 sets of dragons, v ups, or hollow holds mixed, and you're done. Are you doing a 30 min chest routine as well? Holy fuck, some of you really need to overcomplicate everything
/fit/ needs new rules and one is to ban frail retards who think that their body is supported by the spine, no you collosal waste of oxygen, your body is supported by muscles, your body drops on the floor like a ragdoll when they lose tension.
>nooo! dont move your body it'll break! noooooo! ow ow ow ow!holy fucking shit lol just stay out of the gym if you're so fucking scared
>>76594019Dragon flags or whatever variation of core this is doesn't even need a gym.
>>76593964How do you do 3 sets in under 30 minutes?
Thanks, but I will stick to picrel insteadDestroys the shit out of my abs because I do slow reps with proper form instead of trying to kick the air (like 99% of people doing hanging LEGS raise)And I get doubled gains by also training my grip strength from the time spent hanging
