How do i get decent pecks and abs?!
Question: I am 14 and hav been doing 30 sit ups and 20 push ups atleast 4 times a week for around 4 months and i have only seen a slight difference in my pecks and abs. What can i do to make them more toned and stand out.
Answers: I am 14 and hav been doing 30 sit ups and 20 push ups atleast 4 times a week for around 4 months and i have only seen a slight difference in my pecks and abs. What can i do to make them more toned and stand out.
There are a few things that could be the problem here.
First of all is form - if you don't do the exercise correctly, you won't be making decent gains.
Second is resistance - if you're training to build muscle, you should focus on intensity rather than quantity.
Third and finally, is diet. If you are not eating the right foods, your body cannot build muscle!!
Assuming you have no weights to do exercises, do push ups with your body straight, and on your toes. Do as many as you can until you can feel a deep burning in your chest, and stop for a few minutes, then do it again. Keep your hands a fair distance out from your body, your triceps (arms) do more of the work the closer in they are.
As for your abs, this is a little bit more tricky.
Forget sit-ups. They're not that great. Crunches are way better. Keep your lower back on the ground, and your knees bent. Then, bring your chest towards your pelvis by squeezing your abs, only your chest upwards should move, your lower half of your back should always be on the ground. Do these until you can feel a deep burning.
Then do a set of elbow to knee crunches. These are killer, but they are awesome! Do a search to get an idea of how to do these.
The thing about abs is, you need a relatively low body-fat level for them to be visable - about 10% for a male, 15% for a female.
Make sure your diet has as much protein as it can get (any meat apart from sausages lol), and try to limit the amount of fat intake. As you are still growing, you will no doubt need LOTS of carbohydrates, however these can turn into fat if they are not used. So make sure you go for a run or a power walk a few times a week as well!!
Good luck, and keep at it!!
Feel free to contact me if you want more advice :)
Eat more protein based foods and up the reps.
Variety variety variety...
Work those muscle groups in different ways in order to acheive quicker and better results.. If you always do what you've always done - you will always get what you've always gotten...
Do something different and change up your routine and you will see faster results... Keep your diet lean too! Lots of water helps give you a more defined physique
Add weight resestants and up the reps to every 48 hours. At least 20 to 40 minutes. Also change your positions. IE side to side. Maybe use a half ball under your back.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture, for example). In your hands hold a little dumbbell. Please, make sure that it is not very heavy, start with one kilo, for example, or you will damage your back and spine!
Slowly move the upper part of your body back, until it's parallel with the ground. Stop for a second and move it back to the sitting position. Repeat ten times.
Every week add to the number of repetitions.
You will see the results in a week, guaranteed! You will see or feel under the fat - if you have any - six pack and muscles. Dumbbells do wonders. Much better than these crunches - I came up to three hundreds and there was no results AT ALL. With the dumbbells you will see it in a week.
The sit-ups won't help for you getting abs.
Try ,
Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
Plank Twists
(intermediate)
Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and intensity on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.
Before trying any type of plank exercise, review these tips on performance:
* Be sure to focus on keeping your spine neutral (straight).
* Keep your eyes focused on the ground in front of you.
* Don't arch your back. Imagine that you are pulling your belly button up toward the ceiling.
* Until you've mastered them, do these exercises in front of a mirror to check your form. You don't have to watch yourself the entire minute or set, just check in, particularly toward the end of the interval or set, when your muscles start to fatigue.