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10 Abdominal Exercise Substitutions
Today you are going to find out the six pack abs approved ab exercise substitution list AND 1 exercise you should never do.
Please print this exercise substitution list and email it to your friends. Heck, you could even display it in your gym.
LET’S GO – starting with the 1 exercise to NEVER do…
Yesterday I told you how I saw a trainer subject his client to a BACK-DESTROYING exercise, and this is what it was:
The exercise consisted of weighted stability ball crunches – but there were no normal crunches on the ball that you see people doing. Certainly not.
You see, not only did the client do a full sit-up movement, but she continued – violently – into a full-body flexion movement that ended with her head almost put between her knees.
But doing any type of spinal bend can be harmful to your lower back because it will compress the discs in your spine.
In fact, Dr. Stuart McGill, the world’s expert on lower back injuries and abdominal training, said in a recent New York Times article, “…no sit-ups, they place devastating loads on discs.
The discs in your spine are the same discs that are herniated during a lower back injury. And moves like sit-ups essentially CRUSH the discs between the bones of your spine, causing terrible pain and nerve damage.
So STOP doing sit-ups and sit-ups!
Luckily, you can still achieve six-pack abs and a flat, sexy stomach by using back-friendly abdominal exercises instead.
So let’s go through a huge list of abdominal exercise substitutions:
1) Replace crackles with:
Stability Ball Boards, Climbers & Knives
2) Replace cross crunches (i.e. crooked or slanted crunches) with:
Sideboards and sling climbers
3) Replace sit-ups with:
Stability Ball Knives, Stability Ball Boards, Stability Ball Spikes, Stability Ball Deployments, and Hanging Knee Raises
Now let’s see how we can make some of these back-friendly ab exercises even harder on your abs:
1) How to increase the difficulty of the plank
First of all, before going to the plank, you must master it.
Dr. McGill says we should all be able to do a plank for 2 minutes straight.
Now, I’ll be honest, I indulged in this exercise last summer, and unsurprisingly, it was probably one of the reasons I had back pain.
At one point I was only able to do a strict plank for 75 seconds, but I came back over 135 seconds, and now my back pain is gone.
You can also do push-ups, as these will help you prepare for push-ups if you are a beginner.
Eventually, you’ll move on to the stability ball plank, which is 30% harder on your abs than regular planks.
2) Harder versions of the side plank
Advanced versions include the Side Plank with Leg Raise and the Side Plank with DB Side Raise (allowing you to train your shoulders at the same time). Dr. McGill adds that we should be able to do the side plank for 90 seconds straight.
3) Alpinist replacements
You can use the Spiderman Climb exercise as a replacement, which is great for lower body and hip mobility.
A harder version of mountain climbers is the Cross-Body Mountain Climber, and you can also do mountain climbers with your hands on the ball or with your hands on the ground and your feet on the ball.
One of my favorite advanced versions is the “Hands on the Floor, Feet on the Ball Cross-body Mountain Climber” or the “EXTREME X-Body Mountain Climber”.
Stability ball NOTE
If you don’t have a ball, you need to get one. They’re cheap, and I’m not asking you to do dangerous circus tricks on them!
But if you don’t have a ball, you can substitute the Stability Ball Plank for the Mountain Climber exercise, but it won’t be as difficult.
4) How to increase the difficulty of the Stability Ball Jackknife
Eventually you will progress to the Stability Ball Pike. And another way to do this exercise is to use the TRX straps. This is one of the exercises enhanced by TRX. Very efficient movement. But even with the ball, you can intensify your training using this exercise.
5) Stability Ball Pike
This is another improved exercise using the TRX, as well as a cool toy I bought called Power Wheel. The key to the exercise is to raise your hips as high as possible, and again using the Power Wheel or TRX allows you to do this better.
6) Alternatives for Stability Ball Deployment
If you are new to this exercise, you can use a simpler modified deployment.
Additionally, you can substitute an ab wheel in place of the ball or you can even use the TRX in a similar type of movement. It works because you are fighting extending your torso.
Stretch your abs as you come out and contract your abs to return to the starting position. This move will hurt your abs if this is a new exercise for you!
7) Additional exercises for advanced abs
Once you’ve mastered all of these stability ball exercises, you can move on to traditional advanced abdominal exercises such as hanging knees and hanging leg raises.
However, you should only do these exercises if you can completely REMOVE the momentum from the exercise. Do NOT swing your hips or rock back and forth.
8) Push-ups that train your abs
You also need to understand that a LOT of traditional exercises work your abs, and slight variations on the traditional moves can work your abs really hard.
For example, some of the best push-ups for abs include:
* Raised pumps
* Refuse Spiderman push-ups
You’ll get it all in six packs of home abs exercises, of course.
9) Pull-Up Exercises That Work Your Abs
At the time, I trained a fit woman who had never been asked to do a pull-up by her previous trainers. So I made him do 2-3 sets of 3-5 reps.
She came back the next session and couldn’t believe how sore her abs were from this exercise. Again, you’ll get a lot of ab work from the traditional moves. In addition to the pull up, here are my favorite “total body pull up muscle abdominal exercises”.
* DB Renegade line
* Chinups/Pullups with knee pads
Use them to make your workouts more effective.
10) Shoulder/arm exercises
YES, you can use shoulder and arm exercises to work your abs. Every time you do a standing exercise, you need to contract your abs HARD in order to maintain a stiff torso. This works your abs just as hard as planks and side planks.
Also, in the triceps extension exercise, you stretch your abs as you lower the weight and contract your abs as you contract your triceps to bring the dumbbells or barbell back to the starting position. I had super sore abs just from doing triceps!
So here are my favorite upper body exercises for abs:
* 1 arm press
* 1 arm curl
* DB Tricep Extension
I hope you enjoyed this massive list of abdominal exercise substitutions!
Just say NO to crunches!
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