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02.10.2013

Side bends with dumbbells, exercises to get a six pack fast at home - .

Author: admin
Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body. The key is to move through each rep as quickly as you can without using momentum, flinging your hands forward or bouncing off the bottom. Execution: From a static position, keeping your legs straight, raise your feet as high as you can without swinging. Setup: Sit on a dedicated decline bench with your feet under the footpads and a fixed barbell on your back.
Pro Tip: Increase your degree of difficulty by performing planks with your feet in the loops of suspension straps.


Setup: Lie on your back on the floor with your legs straight, your feet together and your arms extended over your chest.
Setup: Stand with your feet shoulder-width apart, holding a heavy dumbbell in a neutral grip with one hand. Setup: Lie on your back on the floor with your knees bent at 90-degree angles and your feet on the floor.
With any major muscle group, the various exercises that target those muscle fibers work best when done within certain parameters, like the number of reps you’re doing with each set.
These sorts of circuits are a staple in the programs of Olympic sprinters because they train the body to move with the lightness and quickness necessary for explosive athleticism.


You need to build strength in your abs by training them to move loads from static positions, but in order to maintain your posture with a heavy barbell on your back, your nervous system also needs to learn how to hold fast and keep you upright and stable no matter what happens. The best-case scenario would have you doing these on an overhead bar that allows your feet to hit the floor and stop your momentum with every rep.
With a small range of motion, perform fast crunches, reaching for your toes with every rep.



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