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Sixpack Übungen für den Alltag

Exercises for the perfect six pack


If you want to train yourself for a six-pack, you will not be able to avoid a good abdominal training that will bring you closer to your goal step by step. There are effective six-pack exercises that you can easily do at home. In the gym there are on the one hand aids, such as dumbbells or balls, which support you in the six-pack training. On the other hand, you can train there on devices that promote muscle growth more effectively.

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1. belly exercises

Seven typical abdominal exercises are presented in their variations . These six-pack exercises should at least be complementary in every workout. The most important tip to all abdominal exercises is the warning not to tug at the cervical vertebrae during the execution. Even if your hands are at the temples or neck, you should never pull on your head . Such a pressure does not do the cervical spine well. Just put your fingertips on your temples or neck. Or stretch out your arms while practicing, which intensifies the training yet.
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2. Crunches

  • Classic
    Lay on your back and put your feet up. The knees are bent at right angles. The elbows are slightly outward and the fingertips are at the temples. Now raise your upper body and head very slowly until the shoulders do not touch the ground. Hold the position briefly and then slowly lower it again.https://www.youtube.com/watch?v=Y2vAdKQmAAQ
  • Sideways
    Same starting position. Now you pick up the head and upper body slowly and make a twisting movement at the same time. The hands lead diagonally past the outer knee.https://www.youtube.com/watch?v=2lQckfi6tB0
  • Fahrradcrunches
    Take the starting position of classic crunches. Now extend your legs and wink at one. Move your elbow to the opposite, bent knee. Then without switching off the page switch.
  • Jackknife crunches
    Lie on your back and stretch the arms straight up. Now lift the upper body and legs very slowly until the arms and legs are approximately parallel to each other. Hold the position briefly and then slowly lower it again.https://www.youtube.com/watch?v=m4IbTjkU50Q
  • Climbing
    crunches Lie on your back and put your feet up. The knees are bent at right angles. The arms are next to the body, the elbows are bent and the hands are pointing upwards. Now lift the upper body and extend the arms alternately upwards. Imagine grabbing a rope hanging from the ceiling, pulling yourself up against it, and lowering yourself step by step. Never straighten your back completely and do not put your shoulders down on the floor.
  • Leg scissors Crunches
    Lie on your back and stretch out his legs, hold it slightly above the ground. The hands are on the neck. Lift the upper body and stretch one leg upwards. Stop short and continue with the other leg. Alternatively, you can also stretch your arms next to your body and hold them above the ground.

3. Situps

  • Classic
    Same starting position as in the crunches. Now you lift the whole body until you are almost in the sitting position. Pay attention to a straight back. Keep it short again and then lower it slowly.https://www.youtube.com/watch?v=NcT4Atu-dko
  • Conversely,
    sit upright on the floor and pinch your feet under a cupboard or the sofa. The back is straight and your arms are stretching forward. Slowly lean backwards with your back straight. Go as far back as you can, stop for a moment and then slowly straighten yourself up again.

4. Leg raises

  • Lie
    on your back and hold behind your head on the floor a weight plate with high weight. The legs are stretched on the ground. Now, stretch your legs straight up and release your butt briefly from the floor to stretch your legs to the ceiling when you reach a 90 ° angle. Guide the legs back to their starting position.https://www.youtube.com/watch?v=DU_SdHA6RiM
  • Sitting
    Sit on a 50-centimeter-high surface and hold on to both sides. Now lean back at an angle of about 45 degrees and stretch your legs slightly angled. The thighs are horizontal, feet do not touch the ground. Slowly pull your thighs up to your chest, hold briefly and slowly return to the starting position.
  • Laterally
    Lie on your side and extend your lower arm and legs. The upper arm supports you with the palm on the floor in front of the chest. Now lift both legs closed as high as possible. Hold briefly and then slowly lower again. After a sentence change sides.
  • Hanging
    An exercise for advanced. You hang with your hands free on a chin-up bar. Pull the shoulder blades together and angle your elbows slightly. Now pull the bent knees slowly towards the chest. Hold briefly and then slowly lower your legs again. An increase of this exercise is the lifting of the stretched legs.https://www.youtube.com/watch?v=EBFOx-Nu8DY

5. More Sixpack Exercises for the Home

You do not have to go to the gym every day to get a perfect six-pack. Even at home, you can do a lot for the washboard stomach. No aids or equipment are needed, training is only with your own body weight. For fast every six pack exercise, there are different levels of difficulty. Always start with the easiest variant and slowly increase.

6. Push-up

  • Classically
    place your arms vertically under your shoulders, palms supporting you flat on the floor. The entire body forms a straight line, the toes are on the ground. Now tense the trunk and move the upper body as far as possible with bent arms. The face should almost touch the ground, hold briefly in this position, then back to the starting position.
  • Twisted
    Same starting position. Tighten the torso, turn the upper body while stretching the right arm upwards. During the rotation, the upper body, hips and legs should be moved as evenly as possible, so that the spine can not twist. The body weight now rests on the left hand and the outside of the left foot. Hold briefly, return to the starting position and then switch sides.
  • Two-point exercise
    From the same starting position, lift and stretch the left arm and right leg at the same time. Hold briefly, return to the starting position and then switch sides.

7. Forearm support

  • Two-
    Point Practice In this hull exercise, the elbows are on the floor with straight forearms outstretched. The legs are stretched out, the tiptoe on the floor. Now you lift the left arm and the right leg at the same time. Hold briefly, return to the starting position and then switch sides.https://www.youtube.com/watch?v=ooqRsfslibA
  • In combination with crunches
    From the same position you bring the left elbow and the right knee together. Strongly bend the trunk with the help of abdominal muscle strength.
  • Lateral
    In this exercise for the lateral abdominal muscles is one elbow with straight forearm on the floor, the other arm is stretched in the air. The legs are stretched out, the legs are on top of each other, the lower foot on the floor. Now you turn the upper body far forward and lead the upper arm down. Push your hand as far back as possible under the body. Hold briefly, return to the starting position and then switch sides.
  • Dynamic
    forearm support basic position. The palms touch. Now you lift the buttocks until a right angle is formed in the hip. The forearms remain on the ground. Hold briefly and back to the starting position.
  • Kickbacks
    Go into the forearm support, bending your knees slightly. Now lift off one leg until it forms the extension of the trunk. Hold briefly, return to the starting position and change sides.

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