Discover Your Six Pack Ab Muscles with Fat Loss and Underlying Abdominal Muscle Development
Losing body fat by walking (SOURCE: Dr. Mike Diamonds).
Is there a magic number of about 15,000 steps that causes loss of belly fat?
Is there a magic number of about 15,000 steps that causes loss of belly fat?
The 15,000 step rule by losing body fat by walking (SOURCE: Dr. Mike Diamonds).
Losing abdominal fat is only part of the battle to get Six Pack Abs. The muscles of the abdominal region need to be developed properly by de-emphasizing hip flexor muscle action while emphasizing abdominal muscle action; and you need to understand how isolate and develop specific abdominal muscles that are divided into three functional groups ...
Losing abdominal fat is only part of the battle to get Six Pack Abs. The muscles of the abdominal region need to be developed properly by de-emphasizing hip flexor muscle action while emphasizing abdominal muscle action; and you need to understand how isolate and develop specific abdominal muscles that are divided into three functional groups ...
Rectus Abdominis is the "Six Pack Muscle" that is primarily responsible for curling your upper body -- as in an abdominal curl. Anatomically, the Rectus Abdominis is the abdominal muscle that is closest to the surface and your skin. Hypertrophy or developed Rectus Abdominis develops the appearance of the "six pack" abs. The attachments of the Rectus Abdominis are at the Pubic Crest (the Origin), and the Costal Cartilages of Ribs 5-7 and the xiphoid process at the bottom of the sternum (the Insertion). The abdominal curl exercise movement can be divided into upper and lower sections -- 1) curling the head, neck and chest; or 2) curling the legs and pelvis.
External Oblique and Internal Oblique muscles are anatomically different abdominal muscles, but they function together for rotation of the upper body -- often combined with the curling or flexion of the upper body. The External Oblique. The External Oblique muscles are located directly underneath the Rectus Abdominis muscles, and the Internal Oblique muscles are located directly underneath the External Oblique muscles. Functional motion of rotation of the upper body with respect to the lower body to either side involves the External Oblique muscle of one side working together with the Internal Oblique muscle of the opposite side. The External Oblique muscle on your right side and the Internal Oblique muscle on your left side rotate your upper body to the left. The External Oblique muscle on your left side and the Internal Oblique muscle on your right side rotate your upper body to the right.
Transverse Abdominis muscle is primarily responsible for stabilizing the mid-section of your body, and protecting the spine -- especially the lumbar spine.
IMPORTANT: Rolling (Curling or Crunching) vs Folding (Hip Flexion)
Doctor Mike Diamonds recommends three exercises ...
(Details in VIDEO BELOW)
(Details in VIDEO BELOW)
Cable Crunch 10-15 reps with at least 4 sets
Hanging Leg Raises (or Reverse Crunch)
"The King of All Ab Exercises"
Cable Woodchoppers
Principals of understanding and exercising the abdominal muscles properly using the proper technique and effective progressive overload with increased load, increased reps, increased range of motion, improved form, slower rep speeds (SOURCE: Dr. Mike Diamonds).
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