As we get more conscious about out health and fitness, more and more people are trying to learn how to build muscle effectively. One of the biggest areas of interest is celebrity workouts and today we are going to delve into the Sylvester Stallone abs workout to explain how "Rocky" achieved his physique.
Despite the many celebrity workout plans which are keen to introduce the 'next big thing' or or present a new miracle weight loss formula, the ones which stand the test of time are those which focus on the proven basics. This one does just that and if you can combine it with some of the solid principles to a muscle building diet you will see great results.
This workout is quite brutal and you are going to be pushed very hard. However, there is something about training like Rocky Balboa that seems to warrant a brutal session like this. After all, if it was ridiculously easy you would probably complain, right?
There are a few exercises today which you'll already be familiar with but those which present a new challenge will be fully explained for you.
* Floor Crunch.
* Crunches with a twist.
* Hanging Knee Raise.
* Rotary Oblique Twists.
* Ab Wheel Roll-out.
We'll start with the first exercise on today's shortlist, which is the crunch. This is probably the most popular abdominal exercise in existence today but many people unwittingly get the technique wrong, causing themselves to lose many of the benefits. Those with back issues can substitute the floor for an exercise ball if they wish, something which Sly himself now does.
Attempt to perform three sets of thirty repetitions of the floor crunch. If you find this too difficult, you can start by aiming for fifteen and working your way up to the target figure at a later date. The key to crunches is maintaining a slow tempo, really focusing on the contraction of the upper abs each time you reach the top of a repetition.
Another of Sly's favorite exercises is crunches with an additional twist at the end of each rep. This allows you to place the emphasis of the move on the oblique muscles. Most of us know these as the tiny muscles which run down the outside of the six pack area.
The hanging knee raise is an exercise which is performed incorrectly by most gym members. People tend to place too much emphasis on their legs and this results in a good workout for your hip flexor muscles but leave the abs relatively untrained. The golden rule for this particular exercise, which was adopted by Sly himself, is to bend at the knee to eliminate the temptation to swing. Contract the lower abdominal muscles to lift your knees up. Focus on rolling your abs back as you complete the move, making this a very tough exercise.
In the gym, Sly has stated on many occasions that if he could only take one core strength exercise with him to desert island it would be the next one. Rotary oblique twists, also known as broomstick twists, are a fantastic move for toning and strengthening your obliques. By performing this move on a decline bench you'll also be able to strengthen your entire core section, including your lower back.
Finally, we move onto the wheel. This piece of equipment has existed in gyms for many decades and remains one of the most underutilized pieces of kit. The reason this exercise is kept until last is because you won't want to work out any longer if you get this technique correct.
This move targets your entire midsection and is one of the 'go to exercises' for people looking to build functional fitness. As you roll the wheel out in front of you, focus on contracting your midsection much in the same way you would during a plank exercise. This really challenges every part of your core due to the lack of balance. As you improve you will notice an increase in your range of motion during each rep you perform.
There you have it, folks. The Sylvester Stallone abs workout is a brutal affair but you probably wouldn't want it any other way. After all, if you want to learn how to build muscle the same way The Italian Stallion did you should be prepared for some of the most brutal workouts you have performed in your life.
Despite the many celebrity workout plans which are keen to introduce the 'next big thing' or or present a new miracle weight loss formula, the ones which stand the test of time are those which focus on the proven basics. This one does just that and if you can combine it with some of the solid principles to a muscle building diet you will see great results.
This workout is quite brutal and you are going to be pushed very hard. However, there is something about training like Rocky Balboa that seems to warrant a brutal session like this. After all, if it was ridiculously easy you would probably complain, right?
There are a few exercises today which you'll already be familiar with but those which present a new challenge will be fully explained for you.
* Floor Crunch.
* Crunches with a twist.
* Hanging Knee Raise.
* Rotary Oblique Twists.
* Ab Wheel Roll-out.
We'll start with the first exercise on today's shortlist, which is the crunch. This is probably the most popular abdominal exercise in existence today but many people unwittingly get the technique wrong, causing themselves to lose many of the benefits. Those with back issues can substitute the floor for an exercise ball if they wish, something which Sly himself now does.
Attempt to perform three sets of thirty repetitions of the floor crunch. If you find this too difficult, you can start by aiming for fifteen and working your way up to the target figure at a later date. The key to crunches is maintaining a slow tempo, really focusing on the contraction of the upper abs each time you reach the top of a repetition.
Another of Sly's favorite exercises is crunches with an additional twist at the end of each rep. This allows you to place the emphasis of the move on the oblique muscles. Most of us know these as the tiny muscles which run down the outside of the six pack area.
The hanging knee raise is an exercise which is performed incorrectly by most gym members. People tend to place too much emphasis on their legs and this results in a good workout for your hip flexor muscles but leave the abs relatively untrained. The golden rule for this particular exercise, which was adopted by Sly himself, is to bend at the knee to eliminate the temptation to swing. Contract the lower abdominal muscles to lift your knees up. Focus on rolling your abs back as you complete the move, making this a very tough exercise.
In the gym, Sly has stated on many occasions that if he could only take one core strength exercise with him to desert island it would be the next one. Rotary oblique twists, also known as broomstick twists, are a fantastic move for toning and strengthening your obliques. By performing this move on a decline bench you'll also be able to strengthen your entire core section, including your lower back.
Finally, we move onto the wheel. This piece of equipment has existed in gyms for many decades and remains one of the most underutilized pieces of kit. The reason this exercise is kept until last is because you won't want to work out any longer if you get this technique correct.
This move targets your entire midsection and is one of the 'go to exercises' for people looking to build functional fitness. As you roll the wheel out in front of you, focus on contracting your midsection much in the same way you would during a plank exercise. This really challenges every part of your core due to the lack of balance. As you improve you will notice an increase in your range of motion during each rep you perform.
There you have it, folks. The Sylvester Stallone abs workout is a brutal affair but you probably wouldn't want it any other way. After all, if you want to learn how to build muscle the same way The Italian Stallion did you should be prepared for some of the most brutal workouts you have performed in your life.
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