Probably the Ab blast exercise's
simplest, and most popular, abdominal
exercise is the crunch.
Some people like to
place their fingertips to the sides of the head, just behind the ears, while
others like to do crunches with their arms crossed over their chest.
If it's five pack abs
that you're after, daily abdominal exercises are the key to reaching your goal.
There are a variety of
effective abdominal exercises that you can try out to find which one is best
for you.
Probably the Ab blast exercise Strengthseries's simplest, and most
popular, abdominal exercise is the crunch.
The four basic mechanisms of blast injury are termed primary,
secondary, tertiary, and quaternary.
Primary blast injuries occur as a result of the blast shock wave.
The purpose of this study was to model the response of the thoraco-abdominal
system to underwater-blast waves.
The effort focused on the dynamics of submersed gas bubbles
because previous studies had shown that most injuries occurred to the
gas-containing organs and the immediately adjacent tissues.
Experiments were conducted to obtain data for use as input in the
development of a model.
In order for an abdominal exercise to be at all effective it
should be performed in a specific recruitment pattern or sequence.
Consider the following training recipe when designing your next
core/abdominal exercise routine and have a “BLAST” awakening and redefining
your center of power!
Base: the base of support should be stable especially in the
beginning.
The greater the surface area that you occupy when performing the
exercise the more stable the exercise feels, the less demanding it will
become.
A curl up performed with
feet on the floor is less challenging than performing the abdominal curl with
both feet in the air.
Levers: once stability in the base is achieved then a lever can be
altered to increase the level of difficulty.
A longer lever away from the core increases the load to the core
thus demanding greater recruitment for these muscles.
Recall how much more challenging a hover is when performed from
the toes vs. the knees.
Action: once the levers are added successfully you are ready to
introduce additional activity or movement.
This can be achieved by
incorporate diagonal, rotational and planar movements’ ie- rotation, diagonal
patterns that cross the midline etc.
Surface: it is important to consider the use of moveable surfaces,
underneath the exercising participant ie-Stability ball, a BOSU board, a Reebok
CORE board.
Research shows that
performing curl up exercises on moveable surfaces increases all abdominal muscle
activity especially that of the external oblique.
Research shows that performing curl ups on moveable surfaces
changes both the level of muscle activity and the way in which the muscles
co-activate to stabilize the spine and whole body
Time: taken to perform each exercise/repetition.
Consider ‘total time’ vs number of repetitions.
A hover performed once and held for 20 seconds will lead to
greater ‘useable’ strength than an abdominal curl performed 20 times.
Consider slowing down even an abdominal curl and reducing the
repetitions.
Focus on the breath and recruitment of the deeper abdominal
musculature first before you even introduce movement.
Make the movement mean something.
If it's five pack abs that you're after, daily Abdominal blast exercise
are the key to reaching your goal.
There are a variety of effective abdominal exercises that you can
try out to find which one is best for you.
Or, for maximum results, you can combine a few different abdominal
exercises or alternate between your favorites.
Some people like to place their fingertips to the sides of the
head, just behind the ears, while others like to do crunches with their arms
crossed over their chest.
Please visit and purchase online http://www.soundbodytrainer.com in
NewYork city.
Source: Free Articles from ArticlesFactory.com
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