Page 43 - NGA NATURALmag 2018 OCTOBER
P. 43

Fall 2018
By utilizing four movements through a a a a bio- mechanically correct range of motion this bench works the entire abdominal area with tremendous results There is is is no longer a a a a a a a need to risk injury performing hanging leg raises or or or reverse crunches to to target the the lower abdominal area nor is is there a a a a a a a a a need to to to to perform an obscene number of crunches to to to try to to to develop that six pack The four movements are (1) Crunch Pulls (2) Ab Ab Twists Twists (3) Low Ab Ab Twists Twists and
(4) Side Spins Some performance tips on the exercises are as follows:
• For all the the the the the exercises the the the the the further you you can wrig- gle your bottom into the the the the the seat the the the the the better posi- tioning you’ll have for full range movements • By placing your feet slightly behind the the knees for the the the pulls and
twists I have found better stabilization during the the exercise • By pulling the the the rope closer to the the the neck and
holding it there you you will slightly increase your range of motion Range of of motion is is what makes this machine so very effective Through the the use of of its patented arched back pad the the AB Bench gives you a a a a a a a a full 30 degrees more range of motion via via a a a a a a a a a pre-stretch which is impossible to get via via the conventional floor crunch The crunch pulls work the the the entire abdominal area while the the the twists depending on on the the the range range of motion used (shorter range range range for for external obliquus obliquus or or or or longer range range for for lower internal obliquus) will give you obliquus obliquus to be proud of of Best of of all the the side spins target the the Transverse Abdominis which are responsible for in in in in in in layman’s terms pulling your stomach in in in in to to give you you that small waistline look so many people seek Through trial and
error I I have found the follow- ing routines give me results beyond what I I ever thought possible:
HEAvY DAY
Crunch Crunch Pulls Pulls 40 40 Reps Reps Heavy Heavy Weight Weight Crunch Crunch Pulls Pulls 40 40 Reps Reps Reps Heavy Heavy Weight Weight Weight Ab Ab Twists Twists 30 30 Reps Reps Reps Medium Medium Weight Weight Weight Low Ab Ab Twists Twists 30 30 Reps Reps Reps Medium Medium Medium Weight Weight Weight Side Side Spins Spins 20 20 Reps Reps Reps Medium Medium Medium Weight Weight Weight Side Side Spins Spins 20 20 Reps Reps Medium Medium Weight Weight LIGHT DAY
Crunch Crunch Pulls Pulls 100 Reps 40% of Heavy Weight Crunch Crunch Pulls Pulls zero
zero
Ab Ab Twists Twists zero
zero
Low Ab Ab Twists Twists 100 Reps Reps 40% 40% of of Heavy Heavy Weight Weight Side Side Spins Spins 50 Reps Reps 40% 40% of of Heavy Heavy Weight Weight Side Side Spins Spins zero
This is is the the exact routine that gave me the the results you see pictured • Cycle the HEAVY day day day day for 6 weeks on on Monday Wednesday and
Friday In between sets of HEAVY day day day workouts take two-minute rests • Cycle the LIGHT LIGHT day day for 3 to 4 weeks On LIGHT LIGHT days take a a a a one-minute rest between sets • Then take 1 to 2 weeks off before beginning another cycle What makes this machine even better is is that it provides a a a a a a a a a very safe way to to target your lower back by doing Erector Crunches If you have a a a a a a weak or or injured lower back and
find exercises such as hyperextensions difficult or or impossible to to do this bench is is is the answer to to your prayers Again let me make it clear I I I support this machine for only one one reason IT WORKS!
If If you have access to one one give it it a a a a a a a a a a a try If If not it’s well worth the purchase price if you want abs at any age! n n n n n Mike Hamill has twenty-six years of bodybuilding experience is is a a a a a a a a a multiple Mr Utah and
regional Masters Champion with consistent top five finishes on on on national national and
world levels Known as as “The Bodybuilding Poet” Mike has been published fin in in in several international fitness publications You may sample his creative side at: www reverbnation com/mikehamill
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