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Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Basic Weight Training Developing the Abdominal Muscles.

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Presentation on theme: "Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Basic Weight Training Developing the Abdominal Muscles."— Presentation transcript:

1 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Basic Weight Training Developing the Abdominal Muscles Chapter 9

2 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Continuous effort—not strength or intelligence—is the key to unlocking our potential. — Liane Cardes

3 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Abdominal Fat Men store more fat in their abdomens, while women store more fat on their hips, legs, and buttMen store more fat in their abdomens, while women store more fat on their hips, legs, and butt Abdominal fat linked to metabolic syndrome: high blood pressure, insulin resistance, type 2 diabetes, high cholesterol, blood vessel inflammation, blood clotting problemsAbdominal fat linked to metabolic syndrome: high blood pressure, insulin resistance, type 2 diabetes, high cholesterol, blood vessel inflammation, blood clotting problems Metabolic syndrome linked to heart attack, stroke, and some cancersMetabolic syndrome linked to heart attack, stroke, and some cancers Waist size is a good measure of risk of metabolic syndrome: risk increases when waist is greater than 40 inches in men and 35 inches in womenWaist size is a good measure of risk of metabolic syndrome: risk increases when waist is greater than 40 inches in men and 35 inches in women

4 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. The Abdominal Muscles Rectus Abdominis: flexes the trunkRectus Abdominis: flexes the trunk Tendinous inscriptions and linea alba (connective tissue) give abs “6-pack” appearanceTendinous inscriptions and linea alba (connective tissue) give abs “6-pack” appearance Internal and External Obliques: rotate and flex the trunk; bend trunk to the sideInternal and External Obliques: rotate and flex the trunk; bend trunk to the side Quadratus lumborum: assists obliques, supports spine from the sideQuadratus lumborum: assists obliques, supports spine from the side Transversus abdominis: stabilizes the trunk and compresses the internal organsTransversus abdominis: stabilizes the trunk and compresses the internal organs

5 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display.Sit-ups Sit-ups (bent knee or straight leg) activate and stress abdominal musclesSit-ups (bent knee or straight leg) activate and stress abdominal muscles Canadian studies show that sit-ups place excessive stress on the spinal discs and contribute to chronic back painCanadian studies show that sit-ups place excessive stress on the spinal discs and contribute to chronic back pain NIOSH maximum level of spinal compression in workplace: 3300 NewtonsNIOSH maximum level of spinal compression in workplace: 3300 Newtons Bent knee sit-ups: 3500 NBent knee sit-ups: 3500 N Straight leg sit-ups: 3506 NStraight leg sit-ups: 3506 N Curl-ups: 1991 NCurl-ups: 1991 N Side bridges: 2585 NSide bridges: 2585 N Most important function of the abs: trunk stabilization and transfers forces from lower to upper bodyMost important function of the abs: trunk stabilization and transfers forces from lower to upper body

6 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Core and the Kinetic Chain Kinetic chain: movement progression from one joint to the nextKinetic chain: movement progression from one joint to the next Core: the muscles of the trunk that support the spineCore: the muscles of the trunk that support the spine The core provides spinal stabilization during whole body motions, such as hitting a golf ball, throwing a ball, or high jumping.The core provides spinal stabilization during whole body motions, such as hitting a golf ball, throwing a ball, or high jumping.

7 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Daily Core Stabilizing Exercises: Do these daily before bed Curl-ups: 2 sets, 20 reps Bird-dogs: 2 sets, hold for 15-seconds Side bridges: 2 sets, hold for 15-seconds on each side © 2007 Thomas Fahey

8 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Safe Abdominal Exercises: Build the abs without injuring the spine Isometric abdominal exerciseIsometric abdominal exercise Isometric abdominal stabilizerIsometric abdominal stabilizer CrunchesCrunches Crunches on the exercise ballCrunches on the exercise ball Side-bridgesSide-bridges Reverse crunch on a benchReverse crunch on a bench

9 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Isometric Abdominal Exercise Major muscles: rectus abdominis, transversus abdominis Tighten and “brace” the abdominal musclesTighten and “brace” the abdominal muscles Do not suck in your ab muscles; rather tighten them and attempt to breathe normallyDo not suck in your ab muscles; rather tighten them and attempt to breathe normally Do this exercise periodically during the day: e.g., sitting in class, during work, watching TV, etc.Do this exercise periodically during the day: e.g., sitting in class, during work, watching TV, etc.

10 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Isometric abdominal stabilizer: with and without back brace Major muscle: rectus abdominis Spotter holds your feet. Hold your trunk in a 60 degree position. Hold this position for 10 seconds, rest 30 seconds, and repeat 3-10 times. Progress to seconds. Maintain a straight back during the exercise to prevent injury. © 2007 Thomas Fahey

11 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Curl-up Major muscle: rectus abdominis Spotter holds your feet. Hold your trunk in a 60 degree position. Hold this position for 10 second, rest 30 seconds, and repeat 3-10 times. Progress to seconds. Maintain a straight back during the exercise to prevent injury. © 2007 Thomas Fahey

12 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Curl-up on Exercise Ball Major muscle: rectus abdominis Lie on your back on the ball until thighs and torso are parallel with floor. Cross arms over chest and contract abdominal muscles. Raise torso to no more than 45 degrees. Increase stress on your oblique muscles by moving your feet closer together and placing your hands on your ears. © 2007 Thomas Fahey

13 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Side-Bridges Major muscle: quadratus lumborum, internal and external obliques Lie on side, support your body between forearm and knees. Do this exercise on left and right sides. Hold spine straight. Later, support your weight between your forearm and feet. © 2007 Thomas Fahey

14 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Reverse Crunch on a Bench Major muscles: rectus abdominis, ilio-psoas Lie on bench and stabilize body by grabbing the bench above your head. Lift legs so feet are pointed at the ceiling and bend your knees slightly. Contract abdominal muscles and lift your tailbone off the bench and push feet push towards the ceiling. Return to the starting position. © 2007 Thomas Fahey

15 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Improving the Appearance of Your Abs Burn plenty of calories through weight training, aerobics, and interval training.Burn plenty of calories through weight training, aerobics, and interval training. Increase muscle mass to speed metabolic rate and smooth the appearance of the abdominal muscles.Increase muscle mass to speed metabolic rate and smooth the appearance of the abdominal muscles. Increase 24-hour caloric consumption by boosting muscle temperature through high intensity exercise.Increase 24-hour caloric consumption by boosting muscle temperature through high intensity exercise. Consume fewer calories (less than 1500 calories for women and 2500 calories for men).Consume fewer calories (less than 1500 calories for women and 2500 calories for men).

16 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Ab Program Monday, Wednesday, Friday:Monday, Wednesday, Friday: Weight Training: 2-3 sets of 10 reps: Bench press, DB rows, lat pulls, curls, triceps extensions, squats, leg curlsWeight Training: 2-3 sets of 10 reps: Bench press, DB rows, lat pulls, curls, triceps extensions, squats, leg curls Abdominal exercises: isometric ab stabilizers, crunches, bicycle exercises, reverse crunches,ball crunches, side-bridgesAbdominal exercises: isometric ab stabilizers, crunches, bicycle exercises, reverse crunches,ball crunches, side-bridges Aerobics: minutes running, cycling, fast walkingAerobics: minutes running, cycling, fast walking Tuesday, ThursdayTuesday, Thursday Interval training: 400 meter track, sprint straight-a-ways, walk turns for 1 to 2 milesInterval training: 400 meter track, sprint straight-a-ways, walk turns for 1 to 2 miles Aerobics: minutes running, cycling, fast walkingAerobics: minutes running, cycling, fast walking SaturdaySaturday Aerobics: minutes running, cycling, fast walkingAerobics: minutes running, cycling, fast walking SundaySunday RestRest

17 Copyright © 2007 The McGraw-Hill Companies Inc. Permission Required for Reproduction or Display. Basic Weight Training Developing the Abdominal Muscles Chapter 9


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