Today we tore it down to Hank, Willie, Waylon, and a medley with Dolly. At least it was just abs, and i didn't have a weighted bar o'er my throat. i might'a' used it.
Crunches:
These i did today with a ten lb. medicine ball. A rep is full contraction to a ten sec. count.
10 reps/ set x 4 sets.
Hanging Leg Raises:
3 sets x 15
Russian Twists:
10 x 25
10 x 25
10 x 35
10 x 35
These definitely hit the obliques, but it's a weird movement. It only works the muscle from full stretch to neutral; hafta find another movement to work from neutral to full contraction. And i think most of the ab isolation (and the obliques are almost never isolated) happens in the top 10-20 degrees up to neutral. In other words, you shift prime movers pretty dramatically through the full movement. --i guess that's not necessarily bad. Seems like it'd work better if you were hanging upside down. Also, it'd be hard to think of how it would correlate to any sort of natural movement because of where the weight is (in front). i'll have to play with this one some more. In the meantime, my abs'll hurt from it.
Also experimented with lateral leg raises from a hang. Them's hard.
3 comments:
I need to get some hanging straps. Do you use ankle weights?
not yet. i do straight legged raises, but i wanna go for the eternal pike over the 6 pack thang.
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