By Ben Greenfield
No matter if you're an severe workout fanatic or you're simply seeking to shed
a few kilos, this can be the final e-book on education, patience, well-being, and
life you are going to ever need.
In this booklet you are going to learn:
The 2 top how one can construct health quickly with no destroying your body
Underground education strategies for maximizing exercise session efficiency
The most sensible biohacks for boosting psychological functionality and getting into the zone
How to understand with laserlike accuracy no matter if your physique has really recovered
26 how one can get well fast from routines, accidents, and overtraining
The 25 most vital blood and saliva biomarkers and the way to check them
5 crucial components of educating that the majority athletes neglect
7 stress-fighting guns to make your mind-body connection bulletproof
Proven platforms to reinforce sleep, cast off insomnia, and triumph over jet lag
40 high-calorie, nutrient-dense foodstuff that won't damage your metabolism
Easy instruments for customizing your carbs, proteins, and fat on your specified body
9 how you can repair a damaged intestine, detox your physique, and create a toxin-free life
A entire process to guard your immune approach and stomach
Simple time-efficiency suggestions for balancing education, paintings, commute, and kinfolk
Read Online or Download Beyond Training - Mastering Endurance Health and Life PDF
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Extra info for Beyond Training - Mastering Endurance Health and Life
If your lower abs are a weakness, try doing them first in your ab routine. ” Anytime you bring your torso toward your legs, you target the upper abs. If you want your abs to show deeper cuts, adding weight to your favorite moves is your best bet. 2 Upper-Ab Exercises 1 Lower-Ab Exercise 1 Core-Specific Exercise 1 Combination Exercise Roman-Chair Weighted Situp (Upper Abs) Muscle&Fitness I 54 Roman-Chair Russian Twist (Obliques) 55 I Muscle&Fitness CHAPTER 4: ABS DONE YOUR WAY Dragon Flag (Core) Hanging Knee Raise/Twist (Combination) UPPER ABS SAMPLE WEEK EXERCISE SETS REPS MONDAY/THURSDAY Cable Crunch (U) 2 8 Roman Chair Weighted Situp (U) 2 25 Reverse Crunch (L) 2 To failure Plank (Core) 2 To failure Double Crunch (Combo) 2 To failure TUESDAY/FRIDAY Crunch (U) Medicine-Ball Chop (U) Hanging Knee Raise (L) Dragon Flag (Core) Hanging Knee Raise/Twist (Combo) Muscle&Fitness I 56 2 2 2 2 To failure 20 To failure To failure 1 To failure 57 I Muscle&Fitness CHAPTER 4: ABS DONE YOUR WAY Medicine-Ball Chop (Upper Abs) CUSTOMIZE YOUR OBLIQUES Helping complete the abdominal package are the internal and external obliques, which are responsible for trunk rotation and lateral flexion of the torso.
LA CARTE EXERCISE MENU UPPER ABS Crunch Weighted Crunch Lying Cable Crunch Standing Cable Crunch Decline Cable Situp Roman Chair Weighted Situp Supported Crunch Exercise-Ball Crunch Medicine-Ball Chop Muscle&Fitness I 42 CORESPECIFIC Plank Side Plank Cable Woodchop Wheel Roll-Out Dragon Flag LOWER ABS Reverse Crunch Hip Thrust Scissor Kick Exercise-Ball Roll-In Reverse Crunch on Decline Hanging Running in Place Hanging Leg Raise Hanging Knee Raise COMBINATIONS Double Crunch Hanging Knee Raise/Twist Decline Medicine-Ball Crunch/Twist/Throw Jackknife Exercise Ball Transfer Crunch OBLIQUES Oblique Crunch Bicycle Crossover Crunch Standing Oblique Cable Crunch Roman Chair Russian Twist Lying Weighted Windshield Wiper Dumbbell Oblique Crunch Hanging Running in Place (Lower Abs) 43 I Muscle&Fitness CHAPTER 4: ABS DONE YOUR WAY Lying Cable Crunch (Upper Abs) CUSTOMIZE YOUR OVERALL ABS Even though you can’t completely isolate any one portion of the abdominals, you can involve a particular section to a greater extent through exercise selection.
HANGING KNEE RAISE >> Hang from a pullup station using a wide grip and allowing your legs to hang straight down toward the floor, eyes facing forward. Contract your abs to raise your thighs to roughly parallel to the floor, bending your knees as you raise your legs. Lower slowly and repeat. WEEKS 3 & 4 Do each of the following exercises for 15 reps (or until failure) in giant-set fashion for 25 minutes: Hanging Knee Raise Reverse Crunch Crunch Oblique Crunch Oblique Crossover Crunch Rope Crunch WEEKS 5 & 6 Do each of the following exercises for 20 reps (or until failure) in giant-set fashion for 30 minutes: Hanging Knee Raise Reverse Crunch Double Crunch Crunch Oblique Crunch Oblique Crossover Crunch Rope Crunch 39 I Muscle&Fitness CHAPTER 4 ABS DONE YOUR WAY With our fully customizable GrAB Bag program, you can finally get a ripped midsection with none of the boredom.
Beyond Training - Mastering Endurance Health and Life by Ben Greenfield