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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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