Daily five exercise to visible your six pack abs
We all want abs but in last don't know that how to build it, so in this article we will discuss how to build six pack abs with 5 effective exercise.
You should do this workout 2-4 times per week to get a awesome result.With no rest in between moves, it take you just 10 minutes to complete.This is the quickest amd easiest way to get a six-pack.
1. Long arm crunch
How - Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.
Why you should do it: By extending your arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominis.
Number of Sets and Repetition
1 sets 12 reps
2 sets 12 reps
3 sets 10 reps
REGENERATE AFTER HEAVY WORKOUTS!
NUTRIGO LAB REGENERATION
2. Reverse Crunch
How - Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.
The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.
Number of Sets and Repetition
1 sets 12 reps
2 sets 12 reps
3 sets 10 reps
3. Janda sit-up
How - Lie on your back with your knees bent and hands placed behind your head. Try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.
Why you should do it: The theory is that by contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise.
Number of Sets and Repetition
1 sets 12 reps
2 sets 12 reps
3 sets 10 reps
REGENERATE AFTER HEAVY WORKOUTS!
NUTRIGO LAB REGENERATION
4. The Jacknife ( Frozen V Sit )
How - Lie down on your back with your arms and legs outstretched and your hands and feet lifted just above the floor. Begin the exercise by simultaneously raising your torso and legs up to touch your feet. Hold for POSITION the required time.
Number of Sets and Repetition
1 sets 10 reps
2 sets 8 reps
3 sets 8 reps
5. The extended plank
How - Get into a press-up position, lie on you front body, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor. Hold this position with your back straight and try to continue to breathe as normal.
Number of Sets and Repetition ( seconds )
1 sets 60 sec
2 sets 45 sec
3 sets 30-45 sec
If you do this according to our guideline you will see result in just week
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