"SEC-s20w2: Fitness Training 👉 Abs Attack"
Dear fitness lovers and friends, we welcome you back to yet another wonderful week after a successful week #1. We were thrilled to receive entries from you all as you showed that you really love to keep fit.
We will go again this week to present another program for this week #2. Last week was cardio, this week, we will focus on eliminating abdominal fats.
Abdominal exercises are a type of strength training that seeks to strengthen the muscles at the abdominal region. We primarily have 4 muscles in the abdominal region which helps to support the spine. The male easily looses abdominal fats to get six packs whereas the female finds it more difficult due to some hormonal factors.
But why be interested in abdominal exercises?
Because it will help you have good health. Yes, since the muscles around the abdominal region supports the spine, it therefore means that it can help to prevent back pains, prevents damage to intervertebral disc, supports the entire skeletal system and improves our appearance.
Abdominal exercises helps to burn fat faster. It goes hand in gloves with the reduction of calories intake for fast results.
Strengthening abdominal muscles helps to strengthen other muscles in the body because the programs for abdominal muscles exercises go with other parts of the body like the planks. Planks is one of the effective programs for abdomen but it also helps to firm the arms and lower body, thus helping to achieve multiple purposes. Same goes with seat ups, crunches and so on.
Abdominal exercises helps with good digestion. It helps with bowel movements.
It also helps to carry out most physical activities.
Types of abdominal exercises
There are different programs that helps burn abdominal fats easily. They include
Planks which is achieved by lying down to face downwards. Then lifting your body up with only your arms and toes and allow your body to be at the same level with your shoulders. Then you remain that way for certain period of time. While on that position, try to push in your Tommy.
Planks have different variations. We have the full plank and half plank. The full plank is where you hold your body up with you palm on the floor and your toes, while the half plank is where you hold your body up with your arms and toes.
We have the side planks where you hold your body with one side of the body and with one arm or palm along with one leg toes.
Another exercise program that can help trim your abdomen is the seat ups or crunches.
To achieve a crunch, lye down flat on your yoga mat or floor, face upwards, then bend your knees and put your arms behind your head. Then try to push your head towards your knees by squeezing your Tommy inside. This means that you will have to lift your head up and forward to meet your knees. Even if they don't meet, it doesn't matter. What matters is that you have performed the act. The more you carry out this program, the more your spine becomes more flexible. In time, your head can be able to move closer to your knees if not touch it.
There are different variations of crunches too. We have the side crunches where your head moves towards one side of your leg to try to meet your heel. So, instead of pushing your head to meet with your knees at the middle, it goes to the side.
This crunch can be done while standing straight. After placing your hands behind your head, bend you leg and bring it upwards while bending your head to meet with your knees as you squeeze your Tommy in to form an arch at your back.
You can also do the side crunch while standing, as you bend your head to meet your side heel.
we have the Russian twists. As the name implies, you will have to twist your sides abdomen. It is achieved by seating down either on the floor or on a step. Then tilt your body backwards, lift your legs a little from the floor, and move your both arms sideways repeatedly.
To achieve the fastest result, you will need to hold a dumbbell and move them sideways while twisting your sides or moving your upper body from one side to the order as you move your arms.
You can also decide to pick cones to determine the number of times you are to twist from one side to the order.
You can also achieve this while standing. Just twist by moving your upper body from one side to the other.
Scissors kicks is achieved when the legs move like a pair of scissors blades while seating on the floor or step. This means that while seating down, you raise your both legs to your hip level, then move your legs like a pair of scissors blades as if you are trying to cut anything in-between your legs at several intervals.
These are just few of the abdominal exercises that we will like you to try this week. There are still others. You can try out all the ones you know or just stick to these ones mentioned and tell us what you did and how you did it as well as where you feel the impact.
As a guide, here are what you are expected to do below
👉Do your warmup programs as in week #1. Please refer to this post here
👉 Carry out cardio programs in all your fitness days and increase the repetitions by at least 5 minutes, yes, even though the week for cardio is over, but we will not leave the programs because they are very important. Please, for cardio programs, refer to the post in point one above
👉Pick at least 3 of the abdominal programs we have explained above if you can't do all and practice them.
✅For beginners, you will need to do each of the programs at least 3 stets of 8 Repetitions
✅For advanced students, you will need to do 4 to 5 sets of 12 repetitions for each of the programs
👉 Repeat your stretches each day you exercise. Refer to the week one tutorial.
👉Tell us your overall feelings and ask your questions concerning the programs.
Guidelines
👉 Entry must be free of AI
👉 Entry must be free of plagiarism
👉 Use your own pictures to represent your actions. Include videos for a better assessment (video is optional but we recommend it if possible). First, upload your videos on YouTube and copy the link to your writing page on Steemit.
👉Be sincere and original
👉 Exercise at least 3 days in a week and report your activities according to the days.
👉 Everyone is welcomed to join this challenge
👉Use the following tags among others: #steemfitness-s20w2 (this is the main tag that we will use in tracking your entry. It is compulsory), #steemexclusive, #your country (eg. #nigeria)
👉The title must be: "SEC-s20w2: Fitness Training 👉 Abs Attack"
👉Post your entry in any community of your choice
👉This contest starts Monday, September 16, 2024, at 00:00 UTC and ends on Sunday, September 22, 2024, at 23:59 UTC."
How to plan for that exercise program for maximum benefits
To plan your exercise is by far easier than planning a meal planner as there is no shopping and no budget involved. Hallelujah!
When creating an exercise planner you have to keep the following in mind;
• Involve your family
• Figure out what activities you enjoy most
• Have fun!
• Take your current fitness level in consideration
• Do time management
• Develop a plan to gradually increase your activity levels. For example you might plan to walk for 30 minutes three times a week. After a week or two you can increase it to 45 minutes four times a week
• Build variety in your program
• Use the F.I.T.T principle at all times, frequency, intensity, type and time
• Allow time for recovery
• Measure your progress
•. Always remain hydrated
•. Stick to a healthy diet and do not eat late night food
Best wishes!
Cc:
@genomil
https://steemit.com/hive-150419/@bossj23/sec-s20w2-fitness-training-abs-attack
Upvoted! Thank you for supporting witness @jswit.
Wow, this is another interesting topic, I'm glad we have opportunity to redo last week own as well go with this week's own. I can't to drop my entry.
Sure, cardio is very important in fitness. We are waiting for your entry
Hola amiga, estamos listas para iniciar la nueva semana, esperando que muchos usuarios asuman el reto por su bienestar.
Saludos y éxito para todos.
Sure, we are ready. Let's see if they will take it on
ABS! The one thing that makes my stespson stand in front of the fridge, a window and the mirrors admiring himself. (•ิ‿•ิ)
Best wishes for this weeks contest!
He is not wrong. Abs can give one that looks that you admired. Getting it requires exercising. Let's see how students respond to it. I am sure that so many needs it
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😂😂😂 It not easy to get abs because it takes alot of dedication and discipline to be able to acquire abs but there's maximum joy after we have finally gotten the abs. Most boys love themselves more when then finally get abs🥰.
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Ah! So you are just like my son not missing those views. (•ิ‿•ิ)
You are right, it does take a lot of dedication and discipline not to miss the effort.
Enjoy those abs!
Yes I am 😂. I don't just pass the mirror, I must have a look whenever am shirtless then I will smile and begin to dance most times.
Seriously? 😂 Ok I will keep on enjoying them and growing them as well.
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Congratulations, your post has been upvoted by @scilwa, which is a curating account for @R2cornell's Discord Community. We can also be found on our hive community & peakd as well as on my Discord Server
Felicitaciones, su publication ha sido votado por @scilwa. También puedo ser encontrado en nuestra comunidad de colmena y Peakd así como en mi servidor de discordia
We go again this week.....Let me see if I can make 4 abs 😂
Wow, the training is getting more exciting and harder. I'm sure that training is very draining and makes your stomach ache.
It's a new week to go with ABS attack, we go again.
Saludos mi participación.
https://steemit.com/hive-150419/@mvchacin/sec-s20w2-fitness-training-abs-attack