Download Abs Revealed by Jonathan Ross PDF

By Jonathan Ross

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Chiseled abs, an outlined center, and a strong center require greater than sit-ups, crunches, and the newest miracle nutrition. to accomplish actual six-pack luck, you’re going to want a plan—one in line with the best routines and sound programming. you wish Abs Revealed.

In Abs Revealed, award-winning own coach Jonathan Ross presents a whole software for strengthening, sculpting, and holding your center. greater than a suite of workouts, Abs printed shows you the way to fireplace your ab muscle mass despite your present health point, establish your ambitions, and improve a personalised work out application to suit your time table with progressions in-built for fast and transparent effects.

This results-oriented, step by step consultant additionally comprises greater than 60 center workouts, ready-to-use work out plans, and recommendation on integrating stomach improvement into aerobic and energy exercises. additionally, you’ll observe concepts for utilising the newest examine on nutrition and nutrients to augment and keep muscle definition and tone all year long.

If you’re bored with doing unending crunches with constrained effects, let Abs printed show you a greater means. With confirmed plans and custom-made programming, it’s your step–by-step consultant to six-pack luck.
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Gym_chaise 30/06/05 17:02 Page 41 LES ABDOMINAUX 41 Assis au sol Assis au sol devant la chaise. Même principe de vis montante. Redressez-vous bien grâce à la main arrière. Vous pouvez enlever l’appui des mains une fois que vous êtes dans la position finale et maintenir la posture par les abdominaux. Gym_chaise 30/06/05 17:02 42 Page 42 GYM AUTOUR D’UNE CHAISE Jambes fléchies Mêmes postures jambes fléchies ou en tailleur. Gym_chaise 30/06/05 17:02 Page 43 LES ABDOMINAUX 43 Penché en avant En avant, ventre sur la cuisse, une main au sol, le bras à l’extérieur du genou opposé, l’autre main vers le ciel, ne tirez pas sur votre bras en l’air mais faites pivoter les épaules.

Levez l’autre bras vers le plafond sans tirer sur le bras. En expirant, faites tourner le haut du buste et la tête, nuque étirée. Faites l’autre côté. Gym_chaise 30/06/05 17:02 Page 36 36 GYM AUTOUR D’UNE CHAISE Couché Couché, une jambe sous la chaise, un pied en appui sur le pied de la chaise, les bras en croix, nuque étirée, regard vers le dos, laissez descendre le genou supérieur vers le sol sans laisser les épaules se soulever. Contre le torticolis En cas de torticolis, le demi-pont avec la chaise est radical.

En expirant, lâchez la sangle : rien ne doit bouger. En contre-résistance Ramenez une cuisse le plus près possible du ventre. Placez vos mains, doigts croisés contre le genou. En expirant, repoussez le genou, mais rien ne bouge, la cuisse ne s’éloigne pas du ventre. Gym_chaise 30/06/05 17:02 Page 54 54 GYM AUTOUR D’UNE CHAISE Le transverse abdominal et les obliques Renforcement du transverse abdominal et des obliques Couché sur le dos, une jambe sur la chaise, une main sous la tête, ramenez la cuisse le plus près possible du ventre, passez l’avant-bras du même côté à l’intérieur du genou.

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