Transcript Basic Weight Training Getting Started: The Basics

Basic Weight Training
Developing the Abdominal Muscles
Chapter 9
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
Continuous effort—not strength or
intelligence—is the key to
unlocking our potential.
— Liane Cardes
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
Abdominal Fat
• Men store more fat in their abdomens, while
women store more fat on their hips, legs, and butt
• Abdominal fat linked to metabolic syndrome: high
blood pressure, insulin resistance, type 2 diabetes,
high cholesterol, blood vessel inflammation, blood
clotting problems
• Metabolic syndrome linked to heart attack, stroke,
and some cancers
• Waist size is a good measure of risk of metabolic
syndrome: risk increases when waist is greater
than 40 inches in men and 35 inches in women
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The Abdominal Muscles
• Rectus Abdominis: flexes the trunk
• Tendinous inscriptions and linea alba (connective
tissue) give abs “6-pack” appearance
• Internal and External Obliques: rotate and flex
the trunk; bend trunk to the side
• Quadratus lumborum: assists obliques, supports
spine from the side
• Transversus abdominis: stabilizes the trunk and
compresses the internal organs
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Sit-ups
• Sit-ups (bent knee or straight leg) activate and stress
abdominal muscles
• Canadian studies show that sit-ups place excessive stress
on the spinal discs and contribute to chronic back pain
• NIOSH maximum level of spinal compression in workplace:
3300 Newtons
• Bent knee sit-ups: 3500 N
• Straight leg sit-ups: 3506 N
• Curl-ups: 1991 N
• Side bridges: 2585 N
• Most important function of the abs: trunk stabilization
and transfers forces from lower to upper body
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Core and the Kinetic Chain
• Kinetic chain: movement progression from
one joint to the next
• Core: the muscles of the trunk that support
the spine
• The core provides spinal stabilization
during whole body motions, such as hitting
a golf ball, throwing a ball, or high jumping.
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Daily Core Stabilizing Exercises: Do
these daily before bed
© 2007 Thomas Fahey
• Curl-ups: 2 sets, 20 reps
• Bird-dogs: 2 sets, hold for
15-seconds
• Side bridges: 2 sets, hold
for 15-seconds on each
side
© 2007 Thomas Fahey
© 2007 Thomas Fahey
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Safe Abdominal Exercises: Build the
abs without injuring the spine
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Isometric abdominal exercise
Isometric abdominal stabilizer
Crunches
Crunches on the exercise ball
Side-bridges
Reverse crunch on a bench
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Isometric Abdominal Exercise
Major muscles: rectus abdominis, transversus abdominis
• Tighten and “brace” the abdominal muscles
• Do not suck in your ab muscles; rather
tighten them and attempt to breathe
normally
• Do this exercise periodically during the day:
e.g., sitting in class, during work, watching
TV, etc.
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Isometric abdominal stabilizer: with
and without back brace
Major muscle: rectus abdominis
• Spotter holds your feet.
• Hold your trunk in a 60
degree position.
• Hold this position for 10
seconds, rest 30 seconds,
and repeat 3-10 times.
• Progress to 30-60 seconds.
© 2007 Thomas Fahey
• Maintain a straight back
during the exercise to
prevent injury.
© 2007 Thomas Fahey
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Curl-up
Major muscle: rectus abdominis
© 2007 Thomas Fahey
• Spotter holds your feet.
• Hold your trunk in a 60
degree position.
• Hold this position for 10
second, rest 30 seconds,
and repeat 3-10 times.
• Progress to 30-60 seconds.
• Maintain a straight back
during the exercise to
prevent injury.
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
Curl-up on Exercise Ball
Major muscle: rectus abdominis
© 2007 Thomas Fahey
• Lie on your back on the ball
until thighs and torso are
parallel with floor.
• Cross arms over chest and
contract abdominal muscles.
• Raise torso to no more than 45
degrees.
• Increase stress on your oblique
muscles by moving your feet
closer together and placing your
hands on your ears .
© 2007 Thomas Fahey
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
Side-Bridges
Major muscle: quadratus lumborum, internal and external
obliques
© 2007 Thomas Fahey
• Lie on side, support your
body between forearm and
knees.
• Do this exercise on left
and right sides.
• Hold spine straight.
• Later, support your weight
between your forearm and
feet.
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Reverse Crunch on a Bench
Major muscles: rectus abdominis, ilio-psoas
© 2007 Thomas Fahey
• Lie on bench and stabilize body by
grabbing the bench above your
head.
• Lift legs so feet are pointed at the
ceiling and bend your knees
slightly.
• Contract abdominal muscles and
lift your tailbone off the bench and
push feet push towards the ceiling.
• Return to the starting position.
© 2007 Thomas Fahey
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.
Improving the Appearance of Your Abs
• Burn plenty of calories through weight training,
aerobics, and interval training.
• Increase muscle mass to speed metabolic rate and
smooth the appearance of the abdominal muscles.
• Increase 24-hour caloric consumption by boosting
muscle temperature through high intensity exercise.
• Consume fewer calories (less than 1500 calories for
women and 2500 calories for men).
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Ab Program
• Monday, Wednesday, Friday:
• Weight Training: 2-3 sets of 10 reps: Bench press, DB rows, lat pulls,
curls, triceps extensions, squats, leg curls
• Abdominal exercises: isometric ab stabilizers, crunches, bicycle
exercises, reverse crunches,ball crunches, side-bridges
• Aerobics: 60-90 minutes running, cycling, fast walking
• Tuesday, Thursday
• Interval training: 400 meter track, sprint straight-a-ways, walk turns for 1
to 2 miles
• Aerobics: 60-90 minutes running, cycling, fast walking
• Saturday
• Aerobics: 60-90 minutes running, cycling, fast walking
• Sunday
• Rest
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Basic Weight Training
Developing the Abdominal Muscles
Chapter 9
Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.