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7 Weeks to Sit-Ups. Strengthen and Sculpt Your Abs, Back, Core and Obliques by Training to Do Consecutive Sit-Ups. by Brett Stewart. ebook. 7 Weeks to Sit-Ups: Strengthen and Sculpt Your Abs, Back, Core and Obliques by Training to Do Consecutive Sit-Ups [Brett Stewart] on site. com. This books (7 Weeks to Sit-Ups: Strengthen and Sculpt Your Abs Do Consecutive Sit-Ups [FULL] PDF files, Read Online 7 Weeks to.
It is not designed for those members who have not exercised in months, but for those who just need an extra push to surpass the minimums. You could also use this routine to help you hit the maximum standards if you are hitting a plateau in your testing for the Most Common PFT. You will be doing pushups for the first 11 days of this workout, then rest for 3 days of no pushups and test on day 15 of this routine.
If your test requires pullups, you can do the same for that exercise - see Pullup Push The Need for Speed Workout - Ace the m and 1. Proper Situps Technique - Learn your pace when it comes to situps. Find a goal and pace yourself to the goal. If your test is a 1 minute test, then you should strive for a pace of nearly 1 per second so you score in the high s for your situp test. Here is an explanation of the chart below: 1 Supplemental Plan You can use this plan below in addition to your current workout if you wish but it is a pretty challenging plan and would not do this unless you are pretty fit now and seeking to improve your PFT scores so you are near maxing the test.
This outcome agrees with the results of a study by Yang et al. Sit and reach resulted in improved flexibility in the TG but decreased in the CG. Yang et al. These results agree with the outcome of this study.
Thus, it is deemed that the stretching before and after the circuit weight training helped with flexibility increases. The sargent-jumps improved in the TG but decreased in the CG. Balance and cardiorespiratory endurance also improved in the TG but decreased in the CG. These results demonstrate that the TG benefitted by circuit training exercises such as jump with arms and legs outstretched, the squat, and skip.
This also means that circuit weight training and jogging had a very positive effect on the improvement of cardiorespiratory endurance. Studies by Lee et al. A study by Kang et al. These results suggest that those who are obese but have a high level of cardiorespiratory fitness can prevent death caused by cardiovascular diseases or other diseases. Hence, physical activity is needed to prevent lifestyle-related diseases.
Because physical activity has an effect on the occurrence of obesity and changes in physical fitness, college students should engage in regular exercise.
As such, the extent of the arterial stiffness can be predicted. So, in order to measure the extent of atherosclerosis, a method of measuring the elasticity of blood vessels using the pulse wave velocity has been recently designed.
In addition, pulse wave velocity has been used a lot as an index of the extent of sclerosis of an arterial vessel Woodman and Watts Looking at preceding studies on exercise therapies and elasticity of blood vessels, Beak at al. Additionally, Cheon reported that a week exercise program for middle-aged women showed an increase in pulse wave velocity and reduction of the thickness of the carotid artery, meaning that exercise had a positive effect on the elasticity of the blood vessels.
Blood vessels repeatedly contract and relax, transporting nutrients to every part of human body. The elasticity of vessels reduces as we age. Learn the moves, strengthen your core and follow the program.
Each century mark of reps is a challenge in itself; success begins with performing just 1 more good-form sit-up than you did last workout. Allow yourself to progress slowly from workout to workout and build your core strength to be able to perform the max sit-up tests. Balanced nutrition, interval training and the core-strengthening and -shredding exercises found in the program. Without proper nutrition, the programs in this book will get you toned, but to truly be ripped, you need to fuel yourself right.
There are numerous different nutrition plans you can follow to lose weight and balance your diet, so this will be a really high-level overview: Eat healthy, lean meats, fresh fruit, vegetables and limit processed foods and sugars.
Follow the Institute of Medicine's recommendation and get up to 35 percent of your daily calories from lean proteins, 45 percent from high-quality carbs and 20 percent from healthy fats. It's really not hard to follow, and the results will be noticeable. Many diets will suggest as much as a calorie reduction from your daily caloric intake, and I don't recommend any more than that — your body needs fuel for your daily workouts.
Distribute your nutrition into 6 small meals by eating every 2 hours throughout the day. This will keep your metabolism constantly fired up — but don't fall into the trap of packing in additional calories! If you want to perform an extreme number of sit-ups, then you need to make sure to strengthen your lower back and hips just as much as your abdominal muscles.
Don't skimp on the back or hip exercises during the program; they're essential to building the foundation — your solid core — to allow you to do high reps of sit-ups. For interval training be sure to "wake up to cardio" to maximize fat burn, and ratchet up your workout a notch or two with interval sprints.
Warm up by jogging for 5 minutes, and then perform intervals of running at 80 percent of your maximum for 30 seconds and then walking for 30 seconds. Repeat for 10 repetitions, then jog for 5 minutes to cool down. Do this workout 3 days a week and, as you progress, extend the running intervals and breaks to 1 minute each, up to 20 minutes total cardio.
How to Get a Six-pack in Four Weeks
Please note that warming up and stretching are two completely different things: A warm-up routine should be done before stretching so that your muscles are more pliable and able to be stretched efficiently. You should not "warm up" by stretching; you simply don't want to push, pull or stretch cold muscles. Prior to warming up, your muscles are significantly less flexible. Think of pulling a rubber band out of a freezer: If you stretch it forcefully before it has a chance to warm up, you'll likely tear it.
Stretching cold muscles can cause a significantly higher rate of muscle strains and even injuries to joints that rely on those muscles for alignment. It's crucial to raise your body temperature prior to beginning a workout. In order to prevent injury, such as a muscle strain, you want to loosen up your muscles and joints before you begin the actual exercise movement. A good warm-up before your workout should slowly raise your core body temperature, heart rate and breathing.
Before jumping into the workout, you must increase blood flow to all working areas of the body. This augmented blood flow will transport more oxygen and nutrients to the muscles being worked. The warm-up will also increase the range of motion of your joints.
Burn more fat when you wake up to cardio: Prior to eating in the morning, your body is in prime fat-burning mode from fasting all night. As soon as you eat anything with carbs, your body releases insulin into the blood stream and you begin to burn glycogen as your primary fuel source. Once that happens, your fat-burning advantage is gone.
A warm-up should consist of light physical activity such as walking, jogging, stationary biking, jumping jacks, etc.
Your individual fitness level and the activity determine how hard and how long you should go but, generally speaking, the average person should build up to a light sweat during warm-ups. You want to prepare your body for activity, not fatigue it. A warm-up should be done in these stages: Easy movements that get your joints moving freely, like standing arm raises, arm and shoulder circles, neck rotations, and trunk twists.
Gentle, progressive, aerobic activity that starts the process of raising your heart rate, like jumping jacks, skipping rope, and running in place. This begins working the joints and muscles that will be used during the activity. Perform dynamic movements to prepare your core for the upcoming sit-up workout.
These movements are done more rapidly than the gentle mobility movements — envision a swimmer before a race or a weightlifter before a big lift. Dynamic movements should raise the heart rate, loosen specific joints and muscles, and get you motivated for your workout. Stretching should generally be done after a workout. It'll help you reduce soreness from the workout, increase range of motion and flexibility within a joint or muscle, and prepare your body for any future workouts.
Stretching immediately post-exercise while your muscles are still warm allows your muscles to return to their full range of motion which gives you more flexibility gains and reduces the chance of injury or fatigue in the hours or days after an intense workout. It's important to remember that even when you're warm and loose, you should never "bounce" during stretching. Keep your movements slow and controlled. To recap, you should warm up for 0 minutes, stretch lightly for minutes, perform your workout, and then stretch for 0 minutes.
We've included some warm-up exercises and stretches that specifically target the muscles used in the program see page Avoiding Injuries Sit-ups are an efficient way to build strength and lean muscle when done correctly by healthy fit individuals, but, let's face it, none of us is perfect.
Due to years of improper posture, sports injuries or even weak musculature, we all have imbalances that can affect proper sit-up form and even put us on the fast track to injury. In addition, any pre-existing injury in the back or core can be exacerbated by jumping into sit-ups too quickly or doing them with improper technique. It's very important that you focus on proper form and perform the core movements in a slow, controlled manner.
If you have a pre-existing condition like lower back soreness, poor posture or a muscular imbalance, take your time and work your way up slowly while focusing on training with good form. If pain or soreness persists, please see a medical professional. Listen to your body. You should be able to tell when you're ready to begin a strength and conditioning program like this one by tuning in to your body. Take it easy and be smart about determining what's normal soreness from a workout and what's a nagging injury that you're aggravating.
If you think it's the latter, take a few extra days off and see if the soreness passes.
This 50 Push-Up Challenge Will Transform Your Body in 30 Days
If it doesn't, you should see a medical professional. Throughout the routine, you should expect to experience mild soreness and fatigue, especially when you' re just getting started. The feeling of your muscles being "pumped" and the fatigue of an exhausting workout should be expected.
These are positive feelings. On the other hand, any sharp pain, muscle spasm or numbness is a warning sign that you need to stop and not push yourself any harder. Some small muscle groups may fatigue faster because they're often overlooked in other workouts. With restrained-leg sit-ups, your hip flexors and quads are doing a good amount of work, and for some individuals these areas can tire out before the abdominal muscles when performing max-rep tests. It's important to slowly and steadily build up the strength of your entire core — not just your abs — in order to perform an extreme number of sit-up repetitions.
Here are a couple other symptoms to watch for: There are several factors that can contribute to lower back pain, and it's important that you know your limits and seek the advice of a doctor if pain persists or gets worse. A stiff neck can result from straining your neck throughout the movement; try to keep your neck loose and flexible.
Recurring pain is your body's way of telling you something is wrong — be smart and listen! There's no medal of honor for continuing to exercise through pain. Stop immediately and make sure to seek professional medical advice. Initial Test Let's start off with a test of three simple exercises that will help assess your core strength and overall fitness level: Why these exercises and why the order? The plank is a great test of core strength and stability because it's a static position and there's no added stress on your spine.
This exercise is a good starting point to engage and begin working the core muscles in isolation. Then it's time to rest: The programs in this book take advantage of the cardiovascular benefits of circuits of high-intensity interval training HUT to help you burn more calories, build your endurance and reshape your body, and these short, timed rest breaks are an important part of that.
Keep that in mind when moving from one exercise to the next and pay attention to your rest timer. A good workout partner should help push you to do your best and keep you on track with your workouts. Having a partner keep an eye on your form can be extremely helpful and the difference between hurting yourself by performing an exercise improperly and reaching your goals by getting the absolute most out of each set.
The leg lift exercise is performed from a stable position with your back and head on the floor and hands flat on the ground. The movement primarily works the rectus abdominis, but the motion also recruits the hip flexors to raise and lower each leg. After another 1 -minute rest, this progression from a static hold exercise with the plank to a controlled single-joint movement of the leg lift builds to performing sit-ups, which incorporate multiple muscles and stabilizers and a wider range of motion ROM.
Taking the Test Warmed up and ready? Before you begin, it's very important that you familiarize yourself with proper form for each exercise. Read each of the exercise descriptions, view the photos and slowly try each move a few times to make sure you understand exactly what you'll be doing once you get started.
Make sure you're hydrated and relaxed. Take slow, deep breaths to prepare. The test is important for setting a benchmark for how many repetitions you can complete, or how long you can hold a plank, and also for determining which program to start with: Be sure to write today's date and the amount of time or number of reps you complete for each of the three exercises so you can refer to your initial test throughout the program to check your progress.
Did you take a "before" picture? Most people resist taking one or simply forget and then regret it later when they've finished the program and want to compare their new physique to the old one. Go ahead, you don't have to share it with anyone — a before picture is a great motivator to keep you on track with your fitness! A partner will come in handy for holding your feet during sit-ups, starting and stopping the timer during timed tests, and watching your form to make sure you're performing the moves correctly.
Timed Plank 1: I recommend taking the initial test days before you plan on starting the program so your muscles have adequate recovery time before you begin the 7-week regimen.
Most people find success with a Monday-Wednesday-Friday routine, so take the initial test on Friday or Saturday. Plank This is a timed exercise, so place your timer where you can see it when you're in position. The plank is exactly like the top portion of a push-up. Once you get in the proper starting position, you're on the clock.
Place your hands on the ground approximately shoulder-width apart, making sure your fingers point straight ahead and your arms are straight but your elbows not locked. Step your feet back until your body forms a straight line from head to feet. Your feet should be about 6 inches apart with the weight in the balls of your feet. Engage your core to keep your spine from sagging; don't sink into your shoulders.
Look at your timer and note the time. Remember to breathe and maintain the position for as long as you can. Be sure not to let your butt sag. If you have a partner or mirror, take a peek at your form. Once you can no longer keep your back flat, lower your torso to the floor and note the time.
Leg Lifts 1 Lie flat on your back with your legs extended along the floor and your arms along your sides, palms down. Contract your lower abdominal muscles and lift your feet 6 inches off the floor. Hold for 3 seconds. This counts as 2 reps.
Repeat for as many reps as you can complete with good form.
Stop if your knees bend or you can't hold each leg in a raised position for 3 seconds. Take a break for 1 minute, sip some water and breathe in and out slowly to lower your heart rate. You can also do this portion of the test with crunches; just be sure to follow proper the proper crunch form on page 1 6. Set your timer for 2 minutes. Place your hands and arms in the position that best suits your ability level see page Keep your upper back and neck straight and maintain your hand and arm position through the movement.
You may round your upper back slightly and roll your spine on the floor as you do so. Keeping you abs tight, lightly touch both shoulder blades to the floor. Perform as many reps as possible in the 2 minutes, and write down that number.
Time to take a breather and relax. If your results fall into more than one category, then start at the lower level; you'll have plenty of opportunity to progress to the next level as you work your way through the program. The Prep level can be found on page Now it's time to dive into the programs and get to work! The Level I program is a 4-week progressive training program featuring plus core-strengthening and toning exercises to prepare you mentally and physically for the 7-week program in Level II.
For some athletes, Level I may be adequate to attain their fitness goals and maintain their physique; a month-long duration is perfect for developing and sticking to a routine, and the program is designed to target abs, hips and lower back in each set to maximize your total core fitness.
Athletes who are looking for more of a challenge will be introduced to a dozen additional exercises in Level II that target the hips, lower back, and abdominal muscles in new ways and from different angles. Level II is semiprogressive; while for the most part we're working upward in terms of repetitions, the program varies from workout to workout to allow for strength gains, muscle growth, and recovery.
Each exercise has been carefully selected and placed into each set specifically to strengthen and tone your entire core. At no point during the programs will you be performing , , or sit-ups — that's neither efficient nor wise. Performing an extreme amount of any exercise should be done sparingly, and is reserved for the tests after each level. While your goals may vary, there is no "magic number" of sit-ups required to advance from one level to the next; the sit-up tests are a benchmark for you to work toward by following the programs and strengthening your core.
Completing sit-ups in the Prep-level test or after completing Level I is reasonable, but not the focus. Each level is about total-core strengthening; the sit-up tests are a method of assessing your gains from one level to the next. Moving from exercise to exercise quickly, finishing every rep with proper form and executing each workout from start to finish is the most efficient way to strengthen and tone your core and develop the body you want. The exercises are challenging, but if you sleepwalk through the movements and slog from one exercise to the next, you're only cheating yourself.
Make the commitment to yourself and follow through. Each level has three workouts a week for a duration of 4 and 7 weeks, respectively. The workout for each day is contained in the box below that day.
Each day's workout is broken down by sets consisting of the number of reps and the exercise type, followed by the amount of rest that you should take before starting the next set. For example, in the chart below for Week 1 , Day 1 , Set 1, you would perform 24 sit-ups followed by 20 reps of leg lifts, 20 hip raises, and then 22 supermans, moving quickly between exercises.
When all 4 exercises are complete, rest for 30 seconds before moving on to the next set. Rest and recovery are vital to the success of the programs and should be included as prescribed on the schedules. Remember also to warm up before your workout and stretch afterward! See pages for ideas. Since the 7 Weeks to Sit-Ups program is designed to be performed multiple times, I recommend that you make some copies of the log before you start filling it in.
You'll thank me later! Level I Ready to get started on Level I? This level features 25 different exercises and is suitable for most individuals who are athletic and familiar with working out.
This program is the real "meat and potatoes" of the program, and is four weeks in duration. During Level I, you'll strengthen and tone your total core while learning and perfecting the form of tried-and-true exercises that you can perform anywhere.
Iiitruti 1: In the last 7 weeks, you've progressed through over a dozen different movements and variations to develop total core strength and should be ready to take a 2-minute sit-up test. Grab your exercise gear, warm up, stretch, and hydrate.
Your goal is 80 sit-ups in that time; if you were in the military, that'd be enough to put you near the top of the class! Get ready, set, go! Did you hit your mark? Are you satisfied with your results? If you are, then move on to Level II on page If you still feel you need more work to strengthen your core or you just feel like repeating Level I, then go right ahead!
The programs in this book were designed for you to work at your own pace. Don't worry, Level II and over a dozen new exercises and variations will be waiting for you whenever you're ready.
Level I is a great base to start from; the exercises are identifiable, repeatable and build a high level of core strength. So, who needs a Level II anyway? Well, you do. It's important to change the specificity of your workouts every weeks as your muscles begin to adapt.
To keep challenging your body, follow the SAID principle: Specific Adaptation to Imposed Demands. This means that to keep strengthening your total core, you can't let your body get too accustomed to any one exercise or workout. Level II introduces different exercises or more advanced variations of movements from Level I to continue to strengthen and tone your core, and even provides extreme exercises that are sure to challenge your entire body. Film Hlltlllll! Hi lilm Iuk Sill 1: Imi 13 ins tm hll Hum Itlltit?
I3 till Mill fit I llll "0 Htliini ll E illHllltll lip HE as m-m? ITiri Til i: LHi ChiltM: H 30 Un: J Pij ': Ml Ml. Iiii Mi, npi uk: By now you should be an expert at over 30 different core-strengthening moves and have the confidence to knock out hundreds — that's right — hundreds of sit-ups.
Now, you may have noticed that this program has been careful not to recommend extreme repetitions of sit-ups, and it has been constructed to target and strengthen your total core while limiting the number of actual sit-ups.
Well, now the time has come to see what you can do. There's no more 2-minute time limit, and for this test you'll be performing the maximum number of continuous sit-ups that you can. Your goal may be , or even an extreme sit-ups, and they'll all be performed with proper form.
One caveat: You may not rest in the down position with your back on the floor; this is consistent with military PFTs but there's no drill sergeant screaming in your face! Make sure you have your gear ready and that you're warmed up, stretched, hydrated and breathing normally.
Get ready to knock out some serious sit-ups! Here's where we put those muscles to work! Each of the plus exercises in this book have been carefully chosen to work every muscle of your core from various angles and through different planes of motion to develop total core strength and flexibility.
Negative Sit-Up A negative sit-up is pretty much exactly as it sounds — the exercise is focused on the dowimrd extension movement of the sit-up. You'll notice that even with your arms helping out, core activation is still required to get your upper body into the up position.
To return to starting position, place your hands on the floor just outside your hips and slowly "curl" your body back down to the floor by allowing your upper back to bend slightly forward.
When your shoulder blades and head have touched the floor, prepare to use your hands to raise you to the up position again. It's performed by using your elbom to help you raise to the "up" position. When you find that you can complete 20, 30 or even more repetitions of assisted sit-ups, just start using your el bom less and less.
Place both hands under your lower back or under the sides of your butt, whichever is most comfortable. Pause and then slowly curl back down to starting position slowly and carefully until your upper back and head touch the floor.
Stability Ball Extension Strengthening the lower back muscles is an extremely important part of core development that is all too often overlooked.
In the quest to build six-pack abs, most people focus on the abdominal muscles and fail to properly work the lower back muscles, which often leads to lower back pain. The stability ball extension is one of the simplest ways to build lower back strength and flexibility.
Contract the muscles of your lower back to raise your chest and sternum off the ball and straighten your back. Pause for seconds and slowly return to starting position, trying not to bounce off the ball for each motion.
The ball should be in contact with your thighs throughout the entire movement, and you shouldn't feel like you're sticking your butt out. If so, roll forward and lean on the ball a little bit more. Make the move more challenging by extending your hands straight out in front of you with your arms along your head so that your biceps are next to your ears.
Don't interlock your hands behind your head; this leads to arching your upper back and putting additional pressure on your neck.
Stability Ball Crunch The imbalanced platform of the stability ball shouldn't it be called an instability ball? The size and shape of the ball also allow you to adjust the difficulty of the crunch and range of motion depending on vJhere you position the ball under your back.
Start with your arms extended straight with your hands by your hips.
If that's too easy, you can cross your arms across your chest or even extend your arms straight over your head. Don't interlock your fingers behind your head; that causes strain on the upper back and neck. Pause for seconds, then slowly return back to starting position.
Don't bounce on the ball at the bottom of the movement; it just makes the exercise easier to complete and you're not working your rectus abdominis as well as you should. It may take a few reps before you find the right position on the ball, but once you do, you should not be moving every rep. Keep your feet planted and keep the ball as still as possible throughout the movement.
Plank Planks are commonly referred to as the safest and best method for developing a strong core since they're a static exercise that builds strength and endurance in the abs, back and tons of various stabilizer muscles from your neck to your toes. Your hands should be flat on the ground for support.
Look at a timer — you're on the clock. Once you can no longer keep your back flat, lower your knees to the floor and rest. Because your body is closer to parallel with the floor, you're working your core even harder to maintain a straight line from head to toe. Abdominal Muscles: Brace your rectus abdominis as if you were about to get punched in the stomach. By engaging your core, you'll keep your spine from sagging. Breathe in and out slowly with your lips pursed as if you're breathing through a straw but make sure that straw is big enough to get plenty of air into your lungs!
Glutes and Pelvis: Squeeze your gluteus maximus and minimus together. This will help to keep your butt from sticking up and lock your hips in place on the proper plane.
Keep your upper back flat and broad; don't let your spine "sink" between your shoulder blades. Keep your legs fully extended and straight, with your weight resting on the balls of your feet. When doing planks on your hands, keep your arms as straight as possible without locking your elbows and your weight evenly distributed on both palms pressing into the floor. When doing planks on your elbows my preferred method , your elbows should be under your shoulders and forearms and hands flat on the floor.
Neck and Spine: Since you're using muscle groups throughout your entire body in order to keep your back straight, don't let your head mess up your posture! Your neck should be neutral and aligned with your spine; this means you're not raising your head or cupping your chin to your chest.
Your eyes should be looking at the floor in the space between your forearms. Extend your hands toward your hips and place your arms and palms flat on the floor at your sides. Do not push your hips too high or arch your back.
Hold this position for seconds, and then inhale and slowly return to starting position. To work your core and stabilizers even more, when your hips reach the top of the motion and your body is flat from sternum to knees, raise one foot off the floor and extend it in front of you in the same line with your torso. Alternate legs with each repetition.
Stability Ball Hip Raise 1 Lying on your back, bend your knees and raise your legs high enough to roll a stability ball under your heels. Rest both heels directly on top of the ball inches apart. Raise your hips and lower back, forming a straight line from your sternum to your feet while keeping the tops of your shoulder blades flat on the floor.
Hold this position for seconds, then inhale and slowly roll the ball back toward your butt with your heels and lower yourself back to starting position. Bird Dog The bird dog is an excellent exercise for developing abdominal and hip strength and flexibility, and also for working your lower back by stabilizing your spine throughout the movement. Keep your head and spine neutral; do not let your head lift or sag. Contract your abdominal muscles to prevent your back from sagging; keep your back flat from shoulders to butt for the entire exercise.
Your leg should be parallel to the ground, not raised above your hip; your arm should extend directly out from your shoulder and your biceps should be level with your ear. Hold this position for seconds and then slowly lower your arm and leg back to starting position.
Repeat on the other side. Reverse Crunch How do you get all the core-strengthening benefits of a crunch with very limited stress on the lower back?Engage your core as if you were about to be hit in the stomach with a tennis ball; try not to arch your back.
He can be contacted at 7weekstofitness. Make sure you have your gear ready and that you're warmed up, stretched, hydrated and breathing normally.
Over the last seven weeks, hopefully you've come to appreciate how demanding and rewarding a comprehensive core-strengthening program can be. To lessen the pressure on your lower back and abdominal muscles, you may round your upper back slightly and roll your spine on the floor as you return to starting position.
An download 7 weeks to sit-ups: strengthen and sculpt your abs, back, core and obliques by training to translating the Chalmers Haskell B philosophy script.