Free Six Pack Ebook Stuff
Here we want to give you one free chapter. We’re doing that, because we want to show you what our ebook is all about. Here, you we published for you a jaw-dripping content-loaded chapter for you to try out. You’ll find all the pictures, fotos, videos, tipps and tricks that we thought was necessary for you to have. And then you’ll know that our book is all about.
Banner Chapter 1
Chapter 1 – Introduction
Most of you want to have a flat and attractive belly or maybe even visible abdominal muscles. Afterall, a six-pack is one oft the best indicators of physical fitness. However, your strong core not only fulfills aesthetic purposes. The abdominal muscles together with the back muscles are the brace of the human body. An appropriate training is therefore of preventive, health, athletic performance or reasons of rehabilitation an essential part of any successful training program, too.
This e-book shows you everything you need in a compressed form for a diverse, entertaining and successful abdominal workout. Be inspired and get the necessary know-how for your workout. But one thing must be very clear. I want to outline that it will need hard work and a lot of effort. Only those who train persistently, continuously and varyingly, will reach their goal. In the catalog of exercises you find workouts from easy to difficult divided into three stages. So you can control your appropriate training intensity. This way, women and men of all ages – and it is never too late to start – can execute those traing methods! No matter how fit you are, your muscles become tighter and firmer. Everyone can fulfill the dream of a flat belly and a SixPack.
The abdominal muscles overview
Anatomically the abdominal muscles cover the area between the lower rib cage to the top of the pelvis and the sides of the body to the back to the lumbar spine. This means the muscles are not only at your body’s front, as you might think, but also on the flanks and the rear of the trunk. This muscle system which enables a cross-bracing of the individual components and thus performs various movement, is composed of the following muscles:
- rectus abdominis muscle (also known as the “abs and lower abdominals”)
- external oblique abdominal muscle
- internal oblique abdominal muscle
- transverse abdominal muscle
The rectus abdominis muscle
The rectus abdominis muscle is about 15.7 inches long. It consists of two muscle strands left and right of the median line (center line of the trunk). Each strand is approximately 2.7 inches wide. It begins at the rib cartilage and runs down to the pubic bone, where it is attached by a strong tendon. As a whole it consists of eight muscle bellies, which are separated from one another by sinewy transverse strips. Strictly speaking we want to achieve an “eight pack” and not only a “six pack”.
The main function of the rectus abdominis muscle is to lift the torso in the supine position with a fixed pelvis. The more muscle bellies we activate, the higher we lift the trunk. However, if the trunk is fixed, it lifts the pelvis to the top.
The oblique abdominal muscles
The external oblique addominal muscle is situated over the inner oblique abdominal muscle and coveres it almost completely. It runs from the outer sides of the lower ribs to the pelvis and the “linea alba” (Latin for white line). The internal obliques run from the iliac crest to the top of the lower ribs and the white line.
When the obliques on both sides of the body are tense, they support the rectus abdominis muscle. By training the straight “Basic Crunches” you will always train them at the same time. With an unilateral contraction they incline and rotate the torso to one side.
The transverse abdominal muscle
The transverse abdominal muscle is completely covered by the oblique. It forms the deepest layer of all abdominal muscles. As a belly band the fibers run around our waist. This muscle has mainly a stabilizing rather than a moving function. If it is trained well, it contributes significantly to the shape of our waist. Since it acts like a corset, it is the only muscle that gives us a flat stomach. It is very active for instance when we cough. Try it! Do you notice how your belly is pulled inward?
Easy ways to your six-pack
Losing pounds and strong workouts, shall be the mantra from today on! Get active with these there methods:
- nutrition behavior
Reduce your fat intake! Cook with little and especially high quality oil, reduce using butter and don´t forget that we suffer under the so-called “hidden fats” – fats that we can not directly see – in sausages, meat or chocolate. Overall, you should always make sure that you burn the amount of calories that you eat.
- everyday behavior
Create your everyday life more active! This also means that you dismiss escalators and elevators whenever possible and use the stairs. This increases the daily calorie consumption! And trains by the way also the aesthetic leg and buttock muscles.
Melt your pounds with regular, not too long, but crisp endurance workouts. This burns a lot of calories and will bring you your favorite belly a little closer with each training session.
The secret of a flat belly
A flat belly and a small waist make the body appear athletic. The transverse abdominal muscle is responsible for this. It strangles us together almost as if we were wearing a corset. In addition, the remaining abdominal muscles may not be designed to appear massively. Of course they should be “stringy”, but not too much, otherwise the “bundle effect” of the transverse abdominal muscle shows no visible effect. I will now reveal the most important trick for a flat belly!
Do the following right now, no matter where you are: When you breathe in next time, pull the belly button as hard as you can inwards and slightly upwards.
This tension activates the severe abdominal muscles (and the pelvic floor muscles). If you do that in future in all or a part of your training sessions, each time before the actual concentric exercise movement is performed, a flat belly is not far away.
What does training look like?
Everybody who trains continuously and gives enough attention to his training, will be rewarded with a flat belly, a narrow waist and an attractive six-pack. So what do you have to do? Here are some ways how you can integrate your abdominal workout best in your routine training:
- “Inserted sets” – after each set for a different muscle you should do a set of abdominal muscles.
- In the typical “station training” in which all the muscles are trained separately one after the other, set the abdominal workout at the beginning and end of the training session.
- Every third or fourth day of practice is your special “belly day”, all other muscles have a break.
Go through each of your belly training sets with 10-15 repetitions. It is important that you never train with momentum. Slow and concentrated movements increase the training effect! If you can do more than 15 reps, try exercises of the next difficulty level and begin again with 10 repetitions. Movement and breathing go along in harmony.
General workout Structure
Every workout structure, no matter if it’s sixpack day or not (it should always be sixpack day by the way) should start with a quick warm-up. It doesn’t matter what you do, just be sure you muscles are in “action-mode”. No matter if you walk to the gym, ride a bicycle on site or have a quick sparring session – prepare your muscles for action. Then comes the main part, this is where you really have to work real hard. Afterwards, you should do a bit of a cool-down, where you allow your muscles to relax and yourself to stop sweating. Again, another 5 minutes of bicycling or a relaxed walk home will do. But we’ll get to that in chapter XXX in detail.