Abdominal exercise: The third stage, sculpting abdominal muscles
After building the abdominal muscles in the previous stage, how to make the abdominal muscles more perfect and maintain them will be the main task in the future. Deliberately focus on the lower abdomen, which is the hardest to reach.
The prerequisite for entering the third stage: the abdominal muscles are basically formed and can handle 400-500 crunches every day with ease.
Action selection and training volume arrangement:
1. Parallel bar leg raises: mainly targeting the lower abdomen
Amount of exercise: 100 times (completed in 3 groups, resting between groups for about 10-15 seconds)
2. Leg raises and abdominal curls:
Amount of exercise: 100 times, (2 groups completed, Rest between sets should be about 10 seconds)
3. Air pedaling: supine crunch and twist< /strong>
Exercise volume: 100 times (2 groups completed, rest between groups should be about 10 seconds)
4. Side crunches: external obliques
Amount of exercise: 100 times (completed in 2 groups, resting by rotating left and right, so there is essentially no rest)
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5. Supine leg raise: mainly targeting the lower abdomen
Amount of exercise: 100 times (4 groups completed, rest between groups Around 10-15 seconds)
6. Lateral flexion of the barbell body and rotation of the barbell body:
Exercise volume: 100 times (complete one set of 50 times for each of the two movements, the intensity is not high, just use a lighter weight barbell)
1. Parallel bar leg raises mainly targeting the lower abdomen , requires strong arm strength, so the strength of the upper arm cannot be ignored. If the strength is not enough, you have to use the arm to support the leg lift of the Roman chair.
2. The number of sets of each action is for reference only. The cumulative total completed is a hard indicator. Please try to limit the rest between groups. The time should not be too long, and the rest interval between each action should not exceed 5 minutes.
Training cycle:
Since the above training volume is in the maintenance phase, and the training intensity is greater than the previous two phases, it can be done 3-4 times a week.