By Karl Knopf
Follow this system during this ebook and attain the ripped, rock-hard abs you’ve continually sought after. The powerful routines in Ab Wheel Workouts unharness the complete strength of this straightforward, compact piece of apparatus for severe muscle construction and quickly fats burning. With this publication and an ab wheel, you’ll quickly increase a robust, lean body, including:
• Sculpted Abs
• more desirable Posture
• Toned higher Body
• better Athleticism
Packed with hundreds and hundreds of step by step photographs, sincerely defined workouts and 6 revolutionary education courses, Ab Wheel Workouts could have you rolling your technique to a six-pack in no time.
Read or Download Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs PDF
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Extra resources for Ab Wheel Workouts: 50 Exercises to Stretch and Strengthen Your Abs, Core, Arms, Back and Legs
Pelvic lift target: abs, butt, lower back THE POSITION: Lie on your back with your knees bent and feet on the floor, resting your arms alongside your body. Press both feet equally into the floor to lift your pelvis off the floor. Do not lift your butt so high as to arch your back. Hold for 3 to 5 seconds. windmill target: shoulders 1 Stand with proper posture with your arms at your sides, palms facing forward. 2 Inhale deeply through your nose and slowly raise your arms out to the sides as high as is comfortable.
Slowly return to starting position, then move your arms the other direction. VARIATION: Hold weights for an extra challenge. supine fly target: shoulder 1 Lie on your back with your knees bent and feet inserted in the wheel straps. Extend both arms to the ceiling, with palms facing each other. Make sure to maintain neutral spine throughout the movement. 2 Slowly open your arms to the sides. Hold and relax. Slowly return to starting position. VARIATION: Hold weights for an extra challenge. I’s, Y’s & T’s target: core, shoulder 1 Lie on your back with your knees bent and feet inserted in the wheel straps.
Internal and External Obliques: Found on the sides of the torso, these muscles are engaged to rotate the torso. They can also assist in flexing the vertebral column and providing compression of the abdominal wall. The obliques get activated when you swing a golf club or play tennis. Erector Spinae Group: The prime movers when extending the back (or bringing you upright from a bent-over position), the erector spinae group also adds trunk stability and helps maintain proper posture. This group of muscles includes the iliocostalis, the longissimus and the spinalis muscles.