This is my collection of bodybuilder Charles's abdominal muscle exercise plan. Please have a look, I hope I can help you!
"It sounds like a cliche, but when doing abdominal exercises, sometimes it is more effective to do less. Charles Clemondo said, "When I tell others that I only do a few simple actions for 20-30 minutes at a time and repeat them two or three times, few people believe me. "These really enough? The handsome Clemento smiled the unique smile of Barbadians, melted the hard ice and explained, "That's enough for me. The exercises I use are aimed at every abdominal muscle. And I always think that dieting is an indispensable part of training. Even the best abdominal muscles are covered with fat. Charles' compact and chiseled abdominal muscles created a developed, chiseled, elegant and orderly abdomen. He explained, "My method is to exercise and control my diet. If you want to make progress, you must follow these methods and consider other small factors. With perseverance and a certain foundation, these methods are effective for most people. Of course, there will be individual changes, but they are basically the same.
Torsional sit-ups
This action is a deformation of sit-ups. The movement degree of the external oblique muscle and the internal oblique muscle is improved. After the upper body is lifted, turn around slowly and consciously, and the elbow joint touches the other knee. Charles said, "I turned at the beginning, not after finishing a sit-up." This can exercise the rectus abdominis at the beginning of exercise, and all parts of the abdomen will be stressed. Do as many times as possible when you can completely complete the action. 」
sit-up
This movement is the core of abdominal exercise, and the key is to concentrate, rather than simply moving up and down endlessly from time to time. Slowly lift your upper body, keep your abdomen in place for a while, and then slowly return to the plateau. "If you have a burning sensation in your abdomen during practice, you are doing the right thing. 」
Strong abdominal muscles
People who love bodybuilding must know Charles's eye-catching performance. He is 6 feet tall and weighs 280 pounds out of season, but he will lose 40 pounds in the game. With an enviable almost perfect figure, Charles quickly won the victory. 1982 Charles, who was only 20 years old, won the first championship in his life after hard training. Soon, he won the European Grand Prix in Spain, France and Finland.
As a Barbadian descendant of Changlibin, Charles moved to England at the age of seven. He is regarded as a first-class bodybuilder in Europe and makes great progress every year. "I have competed for Mr. Olympia four times," he stressed. "If I have to say what I want now, it is to enter the top six. I think this is an exaggerated goal. 」
Yes, Charles won the seventh, eighth, tenth and ninth place in his four competitions for Mr. Olympia. Maybe he will get his wish when he hits the honor for the fifth time in September.
Bend your knees and lift them up.
Charles said: "Unlike other sports, knees and lifts strengthen the lower abdominal muscles. Grasp the horizontal bar forehand, bend your knees to the highest position, hold 1 s, and then return to the plateau. This exercise requires the muscles to be in a state of constant tension, so keep practicing repeatedly at a medium speed. Charles suggested, "You must fully contract and stretch, but at the same time you need to keep a steady rhythm. In addition, try to raise your knees to the highest point every time.
Bend your knees and lift (turn)
This bending and lifting deformation can exercise the external oblique muscle and the internal oblique muscle. The initial movement is the same as knee bending and leg lifting, but leg lifting is accompanied by hip rotation. Charles explained, "when you lift your legs and turn around, you can feel nervous all over." Don't be too hasty, too fast or too fierce when doing this exercise. In addition, the trick of this exercise is to fix your hand on the bar with a wrist aid or a belt. These devices not only solve some problems, but also help me concentrate on sports itself. Also, in the process of continuous practice, we should constantly change the direction of rotation.
Negative rod twist
Many people think that negative bar twisting is a useless exercise, but Charles disagrees with this view. He said: "This kind of exercise keeps my abdomen tense and beautiful. I also like to add sit-ups before this action. After finishing a set of sit-ups, I will immediately hold the bar and turn it to both sides for 25 times. We should gradually increase the range of rotation and keep the pace of relaxation. But don't be too hasty, use too much explosive force, and feel the muscle contraction. You can rest for 60-90 seconds between high-intensity combined exercises.
Abdominal muscle review
Charles said, "When I have problems with my back, I found that abdominal exercise can effectively relieve the pain. Because of the pain, Charles interspersed with slow but uninterrupted movements in the exercise, and the obvious improvement made him persist. In fact, his injury has healed.
Charles added, "Abdominal exercise is essential. Think about the past bodybuilders who overtrained thousands of times a day and fell behind. Abdominal muscles, like other muscles in the human body, do not need to be practiced repeatedly. In a combination, constant muscle tension will reduce the number of movements, but the quality of movements will be guaranteed. So I got better results with little practice. 」
Efficient, simple and practical-this is Charles' training method.
If you want to do low-speed exercise when exercising abdominal muscles, you must do every movement well. The abdominal muscles are fully extended, then completely contracted, and finally accompanied by squeezing action.
Dieting method of pre-competition training
When it comes to bodybuilding training, you can't help but mention diet control, which is Charles' theory.
"The two are equally important to me," he said. "You must always pay attention to your diet. If you control your diet carefully, you will soon develop chiseled muscles. Some people need longer time, but in fact, as long as you work hard and strictly follow the requirements, you will succeed. However, if you don't go on a proper diet, no matter what kind of training, you can't become the strong, clear and sculpted muscle you desire. 」
"I am lucky, because my metabolism frequency is very fast, and I eat six meals a day. I adopted a high protein, low calorie and high carbohydrate diet, and absorbed about 400g of protein every day. In the off-season, the daily calorie intake is around 7000, and it will drop to around 3000 before the game. I basically absorb protein from chicken, fish, some lean beef and a lot of eggs. 」
Black boy 958 1 has been collected, thanks for browsing!