Como usar o Ab Swing

Como usar o Ab Swing

Tonificar seus abdominais exige variedade, consistência e precisão. Se você fizer a parte Ab Swing do seu treino, você irá mirar o seu tronco em um movimento similar a um levantamento da perna suspensa, mas com o torso apoiado pelo assento da máquina, ao invés de ficar pendurado verticalmente. Como seu tronco não está encurtando durante o exercício - o que significa que seu abdome não está se contraindo dinamicamente - seu núcleo é fortalecido através de uma contração estática, de acordo com o Dr. Len Kravitz, da Universidade do Novo México.

Passo 1

Aqueça-se com cinco minutos de movimento aeróbico de corpo inteiro, como caminhar, marchar no local, subir escadas ou dançar.

Passo 2

Sente-se no banco do Ab Swing. Coloque os pés no apoio para os pés e segure as alças. Expire e levante as pernas em direção ao tronco enquanto, ao mesmo tempo, aproxima o peito dos joelhos. Conte até um e depois retorne à posição inicial. Complete oito a 12 repetições.

etapa 3

Varie o exercício Ab Swing mantendo o tronco imóvel enquanto levanta as pernas. Forme uma forma em "L" com a parte superior do corpo e as pernas no topo do movimento. Mantenha essa posição por um segundo e depois retorne à posição inicial. Repita para aumentos de oito a 12 pernas.

Passo 4

Adicione variedade e direcione seus oblíquos levantando e balançando as pernas da direita para a esquerda antes de voltar para o centro e abaixe as pernas até a posição inicial.

Passo 5

Deite-se no seu quadril direito para atingir seus oblíquos, nas laterais do seu abdômen. Levante e abaixe as pernas ao completar de oito a 12 aumentos no lado direito. Vire e coloque o quadril esquerdo no assento e levante e abaixe as pernas para um número igual de repetições.

Passo 6

Escolha um ou todos os exercícios do Ab Swing e realize um a três conjuntos de cada um. Trabalhando seu abs três a cinco dias por semana deve fornecer os melhores resultados de tonificação, de acordo com o Dr. Kravitz.
Como usar o Ab Swing

FAQ - 💬

❓ How do you use an Ab Swing?

👉 4:107:40Ab Swing instructional videoStart of suggested clipEnd of suggested clipThe lower ab crunch ensure your hands are placed on the machine don't grip the bars too hard withMoreThe lower ab crunch ensure your hands are placed on the machine don't grip the bars too hard with your hands simply lift and extend at the end of each set you want to remain stable in the down.

❓ How does the Ab Glider work?

👉 0:150:46Ab Glider Machine Commercial - As Seen on TVStart of suggested clipEnd of suggested clipToo and it's fun unlike other ab machines the ab glider combines circular and crunch motions for aMoreToo and it's fun unlike other ab machines the ab glider combines circular and crunch motions for a fast fun workout of your entire midsection.

❓ How do you use abs Energym?

👉 1:0011:14INSTANT ABS MACHINE INSRUCTIONAL VIDEOStart of suggested clipEnd of suggested clipAll the way through the hip feel the spinal column in the abdominals. Let's rotate to the oppositeMoreAll the way through the hip feel the spinal column in the abdominals. Let's rotate to the opposite side very important important to loosen up or make those muscles more flexible.

❓ Does the Ab Circle Pro work?

👉 0:432:08Does Ab Circle Pro really work? (January 2010) | Consumer ReportsYouTubeStart of suggested clipEnd of suggested clipFound that although the ab circle pro does target your core muscles. The three minute workout burnsMoreFound that although the ab circle pro does target your core muscles. The three minute workout burns about the same amount of calories as going on a brisk three-minute.

❓ Does the Ab swing really work?

👉 This kind of exercise, using specific muscles only, actually burns fewer calories than exercising large muscles groups in dynamic cardiovascular exercise such as walking, jogging, running, swimming or cycling.

❓ Is swinging a good ab workout?

👉 Hands down, the swings are the best part of every playground, which is why this ab workout is so much fun. Using nothing but the swings, you'll maximize your abdominal burn, strengthening your core as you pull, push and balance yourself on the seat.

❓ Is the AB slide effective?

👉 The Ab Slide does effectively train the muscles of your core -- more so than equipment-free moves such as the crunch and side plank, according to another study in the Journal of Strength and Conditioning research from 2008. But strong, shapely muscles won't show if you have a layer of fat covering them.

❓ Are AB gliders good?

👉 This is definitely a great machine, but seems more geared to people who already work out some. It's pretty easy to set up (took about 15-20 minutes) and does a really great workout. It may be called the 'Ab' Glider, but it also works other parts of your body as well.

❓ Does the Ab Swing really work?

👉 This kind of exercise, using specific muscles only, actually burns fewer calories than exercising large muscles groups in dynamic cardiovascular exercise such as walking, jogging, running, swimming or cycling.

❓ Is AB Rocker effective?

👉 Researchers found the least effective exercises on the list were the traditional crunch, an exercise tubing pull using a resistance band, and using an ab rocker. Researchers noted: “the ab roller was no more effective than the traditional crunch, while the Ab Rocker was up to 80% less effective.”

❓ How many calories do you burn on Ab Circle Pro?

👉 See different time intervals for the number of Calories burned on an Ab Circle Pro below...

Duration of ActivityCalories Required
10 mins30
30 mins90
60 mins180

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