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bjbj Extreme Six Pack Abs Workout Mike Chang: Hey, what s up guys! This is Mike with Six
Pack Shortcuts. I got a killer routine today for you and we are going to be doing all abs
exercises. I see a lot of comments and you all guys want to see some abs exercises. So
we are going to do it today. We are going to do a six-minute abs workout today; super
quick, no equipment, do it anywhere. So we are going to start off with reverse crunches.
This is really good for your lower abs because I see a lot of people going hey, how do I
get rid of that last bit of fat right there and let my abs show on the bottom. Well, this
one really targets those lower abs, we are going to do 20 reps of that. Then toe touches
are basically for more of your upper abs. We are going to do about 20 reps of those,
followed by plank. All of you guys should know what that is. Regular plank works on
your entire abs and also on your entire core. We are going to hold that for 30 seconds.
Now we are going to do the whole thing, four rounds and we are not going to stop in between.
So there is no rest, we are just going to fly through it just like that, and it s going
to burn like crazy, you already know. So keep in mind guys, when you are working on abs,
you don t need to spend a lot of time on it. I see too many guys go in there and they spend
20-30 minutes working on different types of crunches and all kinds of crazy a** abs workouts
and at the end they are like, well, how can my abs won t show. So remember, in order for
your abs to show, you ve got to get rid of that fat that s on top of it. These exercises
are really, really good for working on muscle in between, but if you still got that layer
of fat, no matter if you do four rounds or if we do 20 rounds of that, you are just going
to have your abs to be super sore but they are not going to pop out, you are going to
see them, you ve got to get rid of that fat. So what I suggest to those, when you are doing
these workout, this is a good workout to do by itself, if you ve got -- you don t have
a lot of time to work out. So I now just want to do something really quick. Add some exercise
for abs or if you can do it at the end of your workout, at the end of some type of fat
burning workout, mingle those, don t forget is to burn that fat. I don t spend more than
10 minutes on abs and I usually work on abs about every other day. To be honest with you
guys, most of the time I only spend about five minutes on abs; I do about three sets,
maybe about four sets total. So something like this is like really, really killer because
it s actually four sets and there are three exercises per set. So it s going to really
help. So let s get down to it.So I am going to use my cell phone to keep time on those
planks. All right, so let s go through reverse crunches. This is how you do reverse crunches.
Make sure you get the form right. So, reverse crunches are basically just like legs lifts.
So leg lifts are basically, you can put your hands right here and you see people doing
it all time, you can just lift up your leg. So what happens a lot of times are leg lifts
is if your abs starts to get tired, you start to stretch your back. Notice right here, how
there is a gap with my back and you see a lot of guys do this. See how their back one
is up, they need to come back and they extend their back like this. So as your abs start
to get tired, you really are going to put a lot of stress on your lower back and a lot
of times, you are going to injure your lower back because there is too much stress here.
So the difference with reverse crunches is we are doing the same things except we are
going to keep our feet pointed out, feet together, knees together and a gap between your calves
and your inner hamstrings should be as tight as possible. And you know that s going to
start to open up a little bit as you get tired but it s okay; just try to keep it as tight
as possible. Your hands should be flat right here, so this way no matter when you come
down and you come back up, see how there is no gap in my back and even if your abs get
tired, it s really hard to do this because your legs don t have that much of weight to
really pull your back up. So it s a lot safer and it really targets your lower abs instead
of rotting your back and hurting your back. All right, so 20 reps, let s do this. Oh,
another tip, when you are doing it, press down with your hands, you need to activate
your abs a lot more. 6, 7, 8, 9 10 more 2, 3, 4, 5, 6, 7, 8, 9, 10. I am feeling burning
already. All right, so now into toe touches, you don t got to go anywhere, feet up in the
air, you just got to reach for your toes. If you ve got long legs, better reach up as
much as you can. 1, 2, 3, 4, 5 1, 2, 3, 4 Oh, it s burning. All right, so now grab your
timer, I am going to have my timer for 30 seconds here, I am going to start, all right.
So we are just going to hold the plank right here. When you are holding a plank, just make
sure do not drop your butt like this; this is too much pressure on your back again and
you need to keep your butt slightly lifted. Ideally, if your body is flat like a board,
that s the perfect way of doing a plank. If you start to get tired, you can put your butt
up just a little bit, so it prevents your lower back taking a lot of the pressure. Too
many times, guys, people hurt their back because they are trying to work on abs, they hurt
their neck. All right, we are flying through this. Round 2; 1, 2, 3, 4, 5, 6, 7, 8, 9.
1, 2, 3, 4 That was a -- 5, 6, 7, 8, 9, 10. All right, so our time around to be -- yeah,
if you ve been doing this workout, stay away from it. This is not just that. Yeah, that
was via Round 2, now I am feeling my abs like crazy. I know I am going to finish the other
two, but listen, that s the thing, guys; you don t have to work on your abs like crazy.
As long as you don t have a lot of a fat in your belly button or on your stomach, just
launch on your abs muscles, which not really everybody does. Your abs will show up. So
don t think so much about what type of abs exercises should I do, why type of this is
perfect. Just think about how can I get rid of that fat. Crunches aren t a way to get
rid of fat. They are really good for making abs stronger, to build the muscle. You are
having fat burning workouts. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 1, 2, 3, 4 7, 8, 9 All right,
let s burn it. I ll try not to rest, but it s enough. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 1,
2, 3, 4, 5 Hey, let s put on the butt. What I get myself into. Okay, let s set this timer
up and go. All right, almost there, five more sets. Yeah, he is staring at the clock because
it feels like it takes forever. All right, there you go. All right, last 12. I am so
glad. All right, ready, let s do this. 1, 2, 3, 4, 5, 6, 7, 8 1, 2, 3, 4 8, 9 Legs feel
like they weigh a ton. All right, I am really, really feeling I am pissed. My abs are gone.
1, 2, 3, 4, 5, 6, 7, 8. All right, ten more. 1, 2, 3, 4, 5. All right, last 30 sit ups.
You guys who are watching and not doing the workout, man up, man, jump and find your computer
and do it with me. So you ve got six minutes, man, you can do it. All right, there you go.
Man, that was tough. So there you got it, man, six-minute abs workout. Killer routine
to do, by any means you do it by yourself. I mean if you do it by yourself any of the
workouts or to add on to any of the workout, perfect, perfect way to finish any workout.
So don t forget. Abs workouts work your abs muscles but they don t get rid of that fat.
Okay, if you ve got to get rid of that fat and if you want to learn how more get rid
of that fat and learn more about fat burning exercises, check out the website, HYPERLINK
"http://www.sixpacksshortcuts.com" sixpacksshortcuts.com . Thanks for watching guys, leave the comments
below, let me know how those workouts are doing for you. See you guys in the next video.
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極致【人魚線/六塊肌】練習法 (Extreme Six Pack Abs Workout)

13992 分類 收藏
VoiceTube 發佈於 2013 年 9 月 29 日
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