E-Book Overview
ARE YOU READY TO SCULPT YOUR ABS? Вы действительно готовы сваять Ваш пресс? Следуйте 7-недельной программе из этой книги и вы широкомасштабно увеличите силу и тонус вашего корсета, спины и косых мышц живота и сможете сделать 300 последовательных подъемов корпуса. Книга наполнена четкими графиками и полезными фотографиями, 7 недель до 300 подъемов расскажет вам все, что вам нужно знать об упражнениях для корпуса и включает в себя: • Инструкции, как выполнить идеальные подъемы • Понятные прогрессивные программы обучения • Добавлен вариант для экстремального укрепления Предлагая испытанные в полевых условиях, ежедневные планы и больше чем 30 основных упражнений, у этой книги есть кое-что для всех: от новичков, предпринимающих попытки перейти к новому режиму и до варианта атлетам, надеющимся еще больше укрепить свои силы.
E-Book Content
Table of Contents Title Page Dedication
PART 1: - OVERVIEW Introduction About the Book What Is a Sit-Up? Proper Sit-Up Form Crunches The Muscles behind the Movements Why Sit-Ups? Sit-Ups in the Military Frequently Asked Questions Before You Begin Preparation: What You’ll Need Setting Your Goals Warming Up & Stretching Avoiding Injuries
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Initial Test Taking the Test Plank Leg Lifts 2:00 Max Sit-Ups
PART II: - THE PROGRAM 7 Weeks to 300 Sit-Ups Program Reading the Workout Charts Level I Level I Test Level II Level II Test Exercises Negative Sit-Up Assisted Sit-Up Stability Ball Extension Stability Ball Crunch Plank Hip Raise Stability Ball Hip Raise Bird Dog
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Reverse Crunch Leg Lift Side Plank Rolling Plank Stability Ball Reverse Roller Marching Twist Windshield Wiper Band Twist Superman Mountain Climbers V-Sit Mason Twist Hanging Leg Raise Leg Climber Inchworm Bicycle Crunch In & Out Stability Ball Plank Stability Ball Circles Medicine Ball Plank Overhead Weighted Walk
PART III: - BEYOND 300 SIT-UPS
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Maintaining Your Physique Bonus Extreme Core Exercises Suspended Crunch Suspended Hip Bridge Obsta-Core Course Hanging Windshield Wiper APPENDIX Index Acknowledgments About the Author Copyright Page
This book is dedicated to the man who taught me to “measure twice and cut once.” Dad, thanks for giving me the tools and confidence to figure almost anything out—and the guts to give all the other stuff a shot. “The human body has limitations; the human spirit is boundless.” —Dean Karnazes, Ultramarathon Man: Confessions of an All-Night Runner
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PART 1:
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OVERVIEW
Introduction
Pick an activity. Better yet, choose three. Let’s say you went with “jogging,” “jumping jacks” and “playing chess.” What muscles do they have in common? That last one should mess up the results, right? Nope. Every move you make from the moment you get out of bed—actually, even the act of climbing out of the sack—uses your core. The muscles of your lower torso make it possible for you to stand upright, shift your bodyweight, bend, twist, walk, and move in any direction. Remember the “playing chess” example? You use your core to maintain your
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posture in a chair and as the base to lift your arm to move the pieces. Needless to say, a healthy and strong core is extremely important to your ability to perform any action. So, how do you strengthen the muscles of your abdomen and lower back to develop a strong core? It starts with one of the easiest exercises to perform—the sit-up. Since almost every move you make uses elements of your core, there are literally hundreds of exercises that can be used to strengthen and tone your abs and lower back. I’ve taken the easiest-to-master and most-effective exercise—the sit-up—and created a program that will challenge you to build up to 100, 200, even 300 reps while learning and performing over 30 other exercises to de