The Muscle
Nerd, Jeff Anderson,
www.CombatTheFat.com
Combine these 2 powerful exercises to see your
abs FAST!
Sure there's a time for "micro-targeting" your
abs to really dig in deep and shred some muscle
fibers.
But you know that this is only HALF of the
battle, right?
If you really want to see your 6-pack, you're
gonna have to shred some FAT as well and the
exercise I'm going to show you will help you
accomplish BOTH...
...at the same time!
You see, by working a "chain" of muscles
together, you can not only target muscle fibers
for growth, but you also recruit more TOTAL
muscle fibers.
This helps by increasing overall calorie
expenditure DURING your workout...
...and jacks up your metabolism even higher
AFTER your workout!
Here's a GREAT exercise that demonstrates this
powerful principle:
"The Knee Raise Dip"
The concept is quite simple really, though it
may take some working up to if you're not as
strong in your upper body.
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Get yourself set up at a Dip Station
(sorry...you won't be able to use the "Assisted
Dip Station" at your gym if they have one).
To start, lower yourself all the way as you
would if you were targeting your chest and arms
(because you ARE).
Keep your elbows out so you use more "chest"
than arms if you can.
This way you won't tire as quickly.
On the way UP during the repetition, you're
going to continue the movement by bringing your
knees up toward your chest, just as you would
in a "knee raise" targeting your abs
(um...because you ARE).
Then lower your knees back down as you begin
your descent for your second dip
repetition.
Continue in this movement until one of your
muscle groups gives out.
To take it even further, once one muscle group
DOES reach exhaustion, switch to doing ONLY the
other exercise until you hit failure.
That may mean you hopping off the dip station
and grabbing hold of a pull up bar to continue
your knee raises, as an example.
Give this exercise a try and start slow to get
the movement down.
You'll love this one so much, you'll make it a
staple in your ab training!
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