I spend up to an hour a day working the gut and the mid section in general. Part 2A is the crunch work part. 2B will be the multi-tasking part. I do an hour of crunch work. Why so long for only 1,200 or so? You'll see.
On the back, below the knees part of the legs on the weight bench. First 300 standard ho-hum crunches – the kind most people restricts themselves to. Then it's a hundred crunches (#301-400) still on my back at all various to the left half are ordinary; while the other half are the same various angles but add in a second angle simultaneously. You are crunches at the various angles and at the same time crunching 90 degrees from those angles also. Then you work the other side likewise (#401-500).
Number 501-600 is gut still flexed---YOu keep that but flexed nonstop for the whole section, no goofing up, crunch up and swing as far left as you can do it and then swing to the other side. Do 100 of those.
•◦REPS 601-700 – are the hard part and takes up anywhere 15 to 30-plus minutes depending how long you take for each rep, say 6 to 20 seconds each ---This is where Part 2 will be detailed in the next entry, and is where you really multitask. You can opt to pound the gut during the entire period, but 601-700 is the most interesting part. This is up to or more than half the session, where you are less likely to think you are spending too much time on the abs alone, as you are working a lot more of the body – especially if you can't hit the weights today. **
701-900 is turning to your left as much as you can and do the same thing you did in reps 301-500; and reps 901-1100 is the same on your left side, – lower legs still on the bench so you feel really twisted.
1100-1190 is cooling down a bit being crunched and crunching up as tight as you can in a circular direction–switching clockwise/counter clockwise from time to time.
1201, st seq. or variant on some of the preceding: Can stop, or to make it interesting, some days doing it with the back on a Bosu–might want to work your balance doing all this on the Bosu, by keeping yourself with eyes clothes. You'll find it easier to stay on that Bosu if you do it nude; as your flesh will stick to the Bosu if you are not textiled. Doing it on a Bosu has distinct advantages (1) Works the lower gut below the navel more intensively (2) the on-the-back crunches can go as full sit-ups without messing up the tailbone (3) train your ability to balance, especially if you keep your eyes closed doing it.
Another thing one can do (except when doing the kind of stuff for 601-700) is have a weight on your chest, anywhere from 10 pounds up (I'm currently doing them with 40 lb)
Next section, Multi Tasking Part 2B ---- is the interesting part–Reps 601-600- As always, if you haven't engaged in vigorous exercise recently, start light and make sure your licensed medical professional believes it is safe for you.
Spruceman (55 )
2017-12-15 오후 3:13I spend up to an hour a day working the gut and the mid section in general. Part 2A is the crunch work part. 2B will be the multi-tasking part. I do an hour of crunch work. Why so long for only 1,200 or so? You'll see.
On the back, below the knees part of the legs on the weight bench. First 300 standard ho-hum crunches – the kind most people restricts themselves to. Then it's a hundred crunches (#301-400) still on my back at all various to the left half are ordinary; while the other half are the same various angles but add in a second angle simultaneously. You are crunches at the various angles and at the same time crunching 90 degrees from those angles also. Then you work the other side likewise (#401-500).
Number 501-600 is gut still flexed---YOu keep that but flexed nonstop for the whole section, no goofing up, crunch up and swing as far left as you can do it and then swing to the other side. Do 100 of those.
•◦REPS 601-700 – are the hard part and takes up anywhere 15 to 30-plus minutes depending how long you take for each rep, say 6 to 20 seconds each ---This is where Part 2 will be detailed in the next entry, and is where you really multitask. You can opt to pound the gut during the entire period, but 601-700 is the most interesting part. This is up to or more than half the session, where you are less likely to think you are spending too much time on the abs alone, as you are working a lot more of the body – especially if you can't hit the weights today. **
701-900 is turning to your left as much as you can and do the same thing you did in reps 301-500; and reps 901-1100 is the same on your left side, – lower legs still on the bench so you feel really twisted.
1100-1190 is cooling down a bit being crunched and crunching up as tight as you can in a circular direction–switching clockwise/counter clockwise from time to time.
1201, st seq. or variant on some of the preceding: Can stop, or to make it interesting, some days doing it with the back on a Bosu–might want to work your balance doing all this on the Bosu, by keeping yourself with eyes clothes. You'll find it easier to stay on that Bosu if you do it nude; as your flesh will stick to the Bosu if you are not textiled. Doing it on a Bosu has distinct advantages (1) Works the lower gut below the navel more intensively (2) the on-the-back crunches can go as full sit-ups without messing up the tailbone (3) train your ability to balance, especially if you keep your eyes closed doing it.
Another thing one can do (except when doing the kind of stuff for 601-700) is have a weight on your chest, anywhere from 10 pounds up (I'm currently doing them with 40 lb)
Next section, Multi Tasking Part 2B ---- is the interesting part–Reps 601-600- As always, if you haven't engaged in vigorous exercise recently, start light and make sure your licensed medical professional believes it is safe for you.