How to train abs?I am victim weight, I train my abs recently, with weighted planks, I am already at 22kg/48lb on my ass.How do I continue progressing? It's even hard to put such weight on my ass.I could increase hold time rather than weight but I don't want this, I want strength, not cardio.
>>76768381Try some leg raises while hanging from a pull-up bar, planks are fucking retarded imo
>>76768384L-sits on rings will turn your core into iron, i use 5kg ankle weights to make it even harder
>>76768384Leg raises also require additional weights on ankles, otherwise they are too easy.
Even females can do this.
>>76768421You cant even do it at the end of a high intensity high volume lift after youve aleady done you abs till failure in other positions. Post abs. You wont.
>>76768397do more go into 30 reps and do them straight
>>76768426>You cant even do it at the end of a high intensity high volume lift after youve aleady done you abs till failure in other positions.You have to train abs directly, compounds are a meme. Powershitters think they train abs with squats.>Post abs. You wont.I am fat.
>>7676843330 reps = endurance training. I want low rep.
>>76768435>30 reps = endurance training. I want low rep.is one low enough? >>76767855>so the only way to train abs is to switch off iliopsoas>i've got TWO setups now to achieve that :D>1:>dragon flag bot with legs folded in knees and hips atop pelvis/torso>lift your leg up standing high as it goes, then bring it to your chest closer with hands - this is the positioning u are aiming for cause it's beyond psoas' capability to do more hip flexion - it's switched off>lie on back on the floor with 2 light dumbbells in outstretched arms, move dumbbells past head (gives u necessary conterbalance) and fold legs in hips and knees on pelvis/torso, lift your butt off ground with only head and upper back as support>watch out for legs trying to flex - that's psoas wanting to take over from abs, keep em relaxed and folded>2:>take a pillow and shove it beneath your lumbar spine as u lay flat on the floor - it should be slightly uncomfortable that's how much padding u need>crunch - that's it, providing leverage point above psoas origin isolates abs from iliopsoas and switches the latter off - legs are completely soft>did it yesterday and i feel it mostly in lower abs, interestingly while i was doing it i felt it mostly in upper abs :D>the uncomfortable feeling in spine goes away as u crunch>>but why?>cause all conventional abs exercises is just psoas abuse - that's why, it don't do abs bot :Dcarefel with the pillow, sore abs is not fun lol :D
>psoas schizo finally realises crunches work abs
>>76768525>bot doesn't realize pillow under lumbar spine changes fulcrum point of leverages completely switching iliopsoas off >>76768480>>>76767855 >>1:>>dragon flag bot with legs folded in knees and hips atop pelvis/torso>>lift your leg up standing high as it goes, then bring it to your chest closer with hands - this is the positioning u are aiming for cause it's beyond psoas' capability to do more hip flexion - it's switched off>>lie on back on the floor with 2 light dumbbells in outstretched arms, move dumbbells past head (gives u necessary conterbalance) and fold legs in hips and knees on pelvis/torso, lift your butt off ground with only head and upper back as support>>watch out for legs trying to flex - that's psoas wanting to take over from abs, keep em relaxed and folded>>2:>>take a pillow and shove it beneath your lumbar spine as u lay flat on the floor - it should be slightly uncomfortable that's how much padding u need>>crunch - that's it, providing leverage point above psoas origin isolates abs from iliopsoas and switches the latter off - legs are completely soft>>did it yesterday and i feel it mostly in lower abs, interestingly while i was doing it i felt it mostly in upper abs :D>>the uncomfortable feeling in spine goes away as u crunch>>>but why?>>cause all conventional abs exercises is just psoas abuse - that's why, it don't do abs bot :Deven concentration curl somewhat works when u take load extending shoulder out completely bot: >>76767743>>>76767667 >>>kneel beside bench, rest elbow on bench put one of those under outside foot and hook powerband on thumb and wrap it through wrist (not palm, it's not wrist flexion excercise - it's biceps) so that it pronates your forearm by unwinding, and put your pinky into your shirt pocket - full internal rotation of shoulder>>only that i have put folded rug under powerband on wrist to make the lever arm for supination bigger - very nice, that's the way to go :D
>>76768480>>76768680
