Want to build 10 pack abs like what SRK flaunts in H.N.Y.? Read AktivOrtho™ tips.
Tips to get 10 pack abs
- Set your deadline.
- Manage your diet (Take more of natural Sugars (Fruits with low sugar content) and increase the High Protein Diet. Gap your meals adequately (4-5 hours). Take Lots of body fluids.
- Cardio exercises (Running, Brisk walking, Treadmill, Static cycling or Swimming) for at least 45 minutes or More.
- Correct your posture and Body’s biomechanics before you plan for any Straining exercises.
- Check for body’s baseline Strength, endurance, flexibility and Stability before u set the target.
- Set warm-up and cool-down time and exercises, like simple active stretches and free movements of body segments or hot fomentation if needed.
- Exercises Protocol:
- Start with stability exercises;
- Mat exercises and Pilates, to learn right recruitment of muscles.
- Planks (4-point, 3-point, butt ups, trunk twists, kick ups etc)
- Start with stability exercises;
- Alligator walks
- Muscle strengthening exercises;
- Sit-ups and Abdominal Crunches
- Oblique Training
- Alternate and Bilateral Leg Lifts
- Jack Knife or V-Setups
- Body Wheels or Rolls
- Pull-ups/Chin-ups
- Squats
- Plyometric
- Air Bicycling
- Hurdle Jumping
- Push-ups
Last but not the least:
- Sleep Adequately (At least 8 Hours).
- Avoid Stress.
- Rehydrate Your Body Properly.
- Take rests in between to avoid early Fatigue and Injuries.
- Work under expert Supervision.
Author: Mr. Abdul Majeed Bhat, Sr. Physiotherapist, Sports Medicine, AktivOrtho™
Posted on September 15, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.
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