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Strong Upper Abs Training

Mar 10, 2008
To own Abs which is well-defined is the goal of many of us. If you already got your Abs well defined and strong like a rock I congratulate you with adding that you should maintain it. In either way, the right approach to abdominal training will be a big help to you.

Having a great set of abs is not only visually appealing, it is also so much important not just for weight lifting performance but for all aspects of your life. Strong Abs help you increase strength of your lower back and promote a healthy posture. Well developed, strong abdominals are an essential part of a complete physique for visual enhancement, strength, and health.

Those were main reasons I decided to give you insight in proved powerful methods of developing perfectly strong, visible and powerful abs. Upper Abdominal partition is usually undeveloped and untrained. In the Natural Muscle Mass Building approach we give complete and proved method which off course covers whole abdominal muscle exercise program. Here are just 2 powerful exercises for Upper Abs.

1) Twisting Crunches: You will need Flat Bench for this one.

The primary muscles worked during twisting crunches are the obloquies and upper abdominals. Secondarily are the lower abdominals.

Execution: Lie on the floor with your hands behind your head and place your legs across a bench. Exhale and curl your upper body towards the bench rotating your elbow towards the opposite knee.
Control yourself back to the starting position and repeat the motion to the other side.

Important! Keep your lower back slightly rounded as you perform the crunching motion. Make sure you do not pull on your neck as you are crunching. Don't try to lift your whole body. Keep your lower back in contact with the floor at all times.

Make sure to fully contract and stretch the abdominals during twisting crunches. Let your abdominals stretch at the bottom of the movement but don't lie flat and let the tension leave. If you want to do some oblique training you can incorporate twisting crunches without any additional weight.

2) Machine Crunches

The primary muscles worked during machine crunches are the upper abdominals. Secondarily are the lower and the obloquies.
You should use the Crunch Machine in the following way.
There are different variations of crunch machines but all operate in a similar fashion. Many have a back pad with handles.

Position yourself in the machine as directed. There is normally only one way you can sit in them. Once into position, exhale and curl your upper body towards your knees contracting your abs. Hold the contraction for ONE second then slowly lower your upper body back towards the original position.

Repeat it until you have completed planed number reps.
Make sure to fully contract and stretch the abdominals during each rep. The abdominal muscles are only responsible for about the first 30 degrees of motion angle so the range of contraction is not that great.

Let your abdominals stretch at the bottom of the movement but don't let the tension leave. There are quite few things you can easily do in gym, save time and energy but achieve best results. Proven muscle building exercise program is what we all search for.

The abs is a muscle like all other muscle partitions are stimulated by significant overload. Machine crunches allow you to achieve overload, however, the movement can be limited sometimes, depending on the design of the machine you are using. I prefer using cable crunches as the movement feels more natural.
About the Author
Sasha James
Web Site: http://www.advice-masters.com
You can download my Gain Muscle Mass e-Book and contact me with any questions you may have. I'll be more than happy to help you get near to your muscle building goals fast.
Feel free to distribute this article in any form as long as you include this resource box.
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