>every single ab exercise is bad for your spine according to Google and Grok>the only safe ab "exercises" are meme rehabilitation shit like bird dogs and hollow body holds that can't meaningfully be progressively overloaded >forced to choose between having nice abs and being able to live without painWhat the fuck is this? Can you really not train abs without harming your lower back?
>>76702648>>every single ab exercise is bad for your psoas according to Google and Grok>>the only safe ab "exercises" are meme rehabilitation shit like bird dogs and hollow body holds that can't meaningfully be progressively overloaded>>forced to choose between having nice abs and being able to live without pain>What the fuck is this? Can you really not train abs without harming your lower back?oy, u were almost correct bot, why did u dig out that ancient shooped picture of roid whore with plastic tits bot? :D anywaysALL suposed abs exercises abuse iliopsoas cause u're spreading out it's origin with bend in lumbar spine and making it work to perform your reatrded "abs" movementu need to switch it off and then it's safe to work abs >i don't know where the switch off button is hoomani know, it's in the legs - u need full knee flexion that allows full hip flexion (cause hamstrings are not pulling) like so bot: >>76697022>>Just hit some weighted decline situps for 4x8 to target the upper iliopsoas, and do some weighted leg raises 4x8 to target iliopsoas again.>but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legs>better bot? :D>it's not abs, that's why it doesn't work and that's why there are so many myths around it>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion>lift your knee up as high as it goes standing>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from absdragon flag, but with legs folded in rstxwknees and hisps fully atop pelvis - it was that simple :D
>>76702648i dont want to sound crazy but this picture gave me an extremely hard erection
i stood in a plank 61.5873 seconds this morning. does this mean ill turn into a hunchback at 40 or what
>>76702648Thats why i mainly do upper abs. Every time i overload my psoas mainly i just start shitting everywhere and i have to run on home in my squat shorts.
>>76702648>>76702648just do compounds bro!
>>76702648i believe so.>hanging leg raises, light pain in lower back after>incline sit ups, moderate pain in lower back after>ab roller, shoulder was hurting for months at one pointonly ab exercise that hasnt fucked me is L sit>inb4 inproper formim certain the form is good
>>76702768not of those build abs bot
>>76702769im pretty sure you are knowledgeable, but the way you write is abysmali have tried to read your post (>>76702739) now several times and i feel i got a stroke>dragon flag, but with legs folded in rstxwknees and hisps fully atop pelvis
>>76702761Planks are one of the "safe" ones but they don't really build the rectus abdominis.
>>76702769yes they do you stupid fucking schizo faggot, you're not smart, you do not have special knowledge that nobody has figured out yet. They are not optimal but even a hanging leg raise engages the abs, you know how easy it is to test? Have someone poke your abs whilst doing them, retard. Do not link to your other comments, nobody gives a fuck. Everyone wants you to die, unironically. Please just kill yourself."b-b-b-ut the iliopsoas" nobody cares. "bot u bot :D" you're mentally ill.Kill yourself. For the good of this board, go find and rope and kill yourself.
>>76702801samefagging, larping as non-schizo anon to desperately try and give schizo ramblings credibility, or you're just a genuine retard. Actually go and do a set of 15-20 cable crunches and tell me that did not hit your abs. This guy is completely clueless and pathetically DYEL. He's also the guy that posts all the disgusting gay asshole/poop shock stuff.
so dragon flags with bend knees?
>>76702801He is literally a mentally ill polish homo that posts dumb shit with muscle terminology that sounds legit without ever posting body or backing it up in any way. It's easy to get persuaded and the broken English amplify the effect but his actual "advice" is rubbish.
>>76702648That's why you should only ask ChadGPT.
>>76702648I'm rarely attracted to muscle chicks, but I want that one to crush my head with her thighs as I eat her out. Good rack too. She does not need to get any bigger.
>>76702821Somebody should resize your rectum and be done with it
>>76702648>can't meaningfully be progressively overloadedJust put a plate on your back or hold it with your legs
>>76702739This. Also most people get hurt by ab exercises because they don't know how to tuck their tailbones.It's kinda like squatting. It was dangerous for your back when the knowledge of how to correctly brace and perform the movement properly became ubiquitous. Now that it's common knowledge in the fitness community to the point of being mundane, nobody talks about squats that way anymore.Tuck your tailbone and bend your knees.
>>76702648You need to ste priorities in life. Yes, effective, popular training means injury sooner or later. It's up to you whether you think that's worth it.
>>76703249Popular and effective are antonyms.
>>76702934>polish homohow do you know that? did he post something revealing his nationality?
>>76702648I wish I knew the source of this image. Wasn't it some femanon here?
>>76702648AI is retardedthat idea that bending the spine is bad for it comes from studies done on deceased pig spines with no blood flow or innervationworthless ideasjust hit your back extensions as much as your ab work, best way is to load them bothtry knee raises in the roman chair with a dumbbell between your feet, or toes to bar
>>76702768stop neglecting back extensions and jefferson curlsload it up like a barbell compound lift
>>76703244>Thus.please summarise what the esl schizo said
>>76703257Yes he was posting images with Polish filenames and when anon noticed, the schizo admitted it.
>>76702648What about hanging hip raises? They can't possibly be considered bad for spine.
>>76704065I have deciphered the posts by the bot schizo anon. The gist of his posts, that he repeats in every single one of them, is this: if you want to train a muscle and another muscle is involved in the movement, you have to isolate the primary one (usually with some highly specific contortionist trick he peddles) and if you don't you PRIMARILY train the secondary as the primary gets "shut off".If you
>>76702648>getting lifting advice from a computer that doesnt even have sleep apnea
>>76703249>means injuryonly if you're a retard who needs physical therapy (which is everyone)
>>76702648deadbugs are gay as fuck looking to do but work the core and abs without hurting your back or spine
Weird I don't see any mention of google or mechahitler here
>>76702648I used to do 100 sit ups and 100 crunches every night when I was a teen, I'm 34 now no back pain but my hips feel like shit and I have to do hip stretches constantly or I can barely walk.Probably not related, possibly related to dislocated my knees multiple times each.
>>76704220thanks>>76704255>If youoh no he got you? bro??
>>76702648OMGSISA
>>76702648>bird dogsPlease continue
>>76702739>Russian twists>crunches>vacuums>one handed farmer walk thingies>those gay cable pulldowns that look like you're training to suck dick>bracing your core during compoundsI feel like there are of plenty ab exercises that don't involve hinging the hips/legs>:Dwtf is this?
>>76702954hope you find this eventually-t. living your dream
>>76705456>I feel like there are of plenty ab exercises that don't involve hinging the hips/legsno, there is only one bot :D the one i invented - cause u won't tell me if anybody did it before me bot will ya ? >>76702739>>76697022 >>>Just hit some weighted decline situps for 4x8 to target the upper iliopsoas, and do some weighted leg raises 4x8 to target iliopsoas again.>>but that is not abs bot :D abs have nothing to do with lifting legs to torso, nor torso to legs>>better bot? :D>>it's not abs, that's why it doesn't work and that's why there are so many myths around it>>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion>>lift your knee up as high as it goes standing>>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there>>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs
>>76705599>>76704255>The gist of HISgist:>dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion100% involves full hip hinge and full knee flex, and involves legs also bot - the need to be realaxed the legs, cause it's a proxy to switched off iliopsoas >>and watch out for legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abseverything else is hip hinge or hip hinge loading movement (plank) which is iliopsoas EOT and yeah u did clean thread up overnight, i remember responding to your post bot blabbering about military tests of situps and planks where planking resulted in better situps and i said >performance was never the issue, it's the abs that were forever elusive to training, until i fixed your retarded dragon flag u shilled here bot and now it works abs and u are mad about it :D
>>76705599What is a bot?
>>76702648>>every single ab exercise is bad for your spine according to Google and GrokGenuinely what the fuck ab exercises are bad for your back?
>>76706521Not many if done correctly but you can do sit-ups for example by leading with hip flexors and having a lordosis spine which would put strain on your spine. The correct way can involve using hip flexors for sure but the abs should start flexing from "top down" like imagine rolling yourself towards your navel.Also I recall the popular gym machine where you twist your core standing up would be damaging to you if done with weights but not sure if true.
>>76706533I feel like the main issue there is just bad form rather than bad exercises
>>76706553That's what I meant at least with the sit-up example and I hear that movement is not recommended as often nowadays but you can fuck your spine with almost any similar exercise. Like if you do power wheel with lordosis, tho power wheel isn't a beginner movement either.The core twister might be genuinely dangerous if you use any real weight like sure you do obviously feel it in your core and muscles, but you might get overuse or risk injury by twisting that way. It's like you are physically able to do the movement but it's just not recommended.
>>76706562it's the psoas hurting in the back bot, because people abuse it trying to do abs, i solved it: >>76702739and i solved this puzzle too: >>76706275
>>76702648as a gay twink i would like to know her routine
>>76707301Post body or admit you're a homo europoor with a shit fetish. Probably jewish too
Time to accept that the bio blueprint you've inherited from your ancestors, while completely capable of finding a mate to shoot sex juices into thus fully evolutionarily successful, is entirely incapable of healthily lasting much longer than 50 short, short years.Even with extremely invasive bioengineering upgrades, the spine, the feet, the organs, they're all completely woefully inadequate compared to what many engineers have already dreamed up as artificial replacements.I suppose some virally delivered mechanism to trigger a tiny week long yearly coma within which reinflation of the intervertebral discs would suffice for the average fleshy that rejects augmentation, but that will require an equivalent adjustment of your society wide standards.Who will guard you will this immobile coma reinflates the discs of your spine, hmm?There is just no real practical inexpensive way around it. The main feasible solution is to be born from the correct genetically superior parents, ancestors with some primordial version of what I've already described. Say, for example, .00001% of the earth wide population have very energetic immune cells that continually invade the spinal column each night to force some normally completely sealed valve, open. Then rehabilitative fluid exchange occurs while the shitty used up cartilage is chewed up by the designated caretaking immune cells, then they piss it out the trash next morning. But everything has a cost, right? This one being that the immune cells or whatever repairing cell line is heavily resource taxed and will eventually tired out and fall to pieces as well, then the spine goes too.It is better to just build things as they're superficially desired automatically. Exercise is inherently wasteful, and I doubt any of you would ever hit the gym if you were already permanent life long walking gods and goddesses with zero need of upkeep. (this exists)look up hypertrophy cows / https://en.wikipedia.org/wiki/Double-muscled_cattle
>>76702648don't be a grokslave, grokslave
>>76706510it's a schizo who posts unhinged rants every day and thinks everyone else is a bot. add /:D/ to your comment filter
so how can i do crunches and not fuck up my back?
