Weight Lifting Exercises for Beginners : Ab Crunch Workout & Exercise for Beginners
Learn how to do ab crunch abdominal workouts to build your abs in this free exercise video on weight lifting for beginners. Expert: Kirk Watt Bio: Kirk Watt is a fitness professional with over 12 years experience in personal training and nutritional guidance. He is also currently the Fitness Director for VISION FIT. Filmmaker: Traci Holsey
Kirk for president
But whats the best kind of low fat diet to be on any help please
I try my best to do crunches this way but keeping the arms up in that position sometimes is a pain in the ass o.0
Cont.
For most men getting rid of visceral (or deep fat) fat is relateively easy… because a low fat diet combined with exercise can burn it off. The variable is when will your abs show? For most the threshold is around 16% body fat. At this point if the lightening is just right and you suck it up, just right you might begin to see a faint beginnings of abs. To really see them many need to get BF down to 8-10% range.
No amount of exercise will get your abs to show if they’re hidden under fat. We’re talking 2 kinds of body fat. Subcutaneous fat such as the much hated male “love handles” that accumulates on the sides and lower belly, usually at navel and below. If you can pinch it between your fingers and wiggle it around it usually is subcutaneous. Sorry, difficult but not impossible to get rid of with diet or exercise. The other type of fat is called visceral fat. It surrounds internal organs.
doing 200 crunches is only gonna work your muscle resistance…so why stop at 200? why not 1000? 10,000 even?? to have killer abs you need 2 things: low body fat and strong ab muscles, you don’t get huge ab muscles by doing 200 crunches, you get them by doin 8 to 12, or 10 to 15 with weight
He is doing it perfectly. There are 2 reasons for hand behing the head. 1- support the weight of your head but not to assist you in your contraction. 2 with arm and hands in this position it provides more resistance which in turn gives you a higher quality workout. You can also place a medicine ball or weight plate in place of your hands for a more intense workout.
Great job Kirk. All your videos are clear and on point. Great advice.
isent it better to do Jack knifes instead of what this guy is doing?
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IMPORTANT… if you get an exercise ball you must properly inflate with the included hand pump. It ain’t a basketball, it should be a bit soft. Don’t guess, measure and keep it inflated to the recommended size using a string cut to size or tape measure. I have a 65 cm ball and have it inflated to the required 80 inch diameter. Yes, it takes a bit of practice to learn how to balance properly to do the exerices correctly. Many how-to vids on YouTube.
You MUST reduce body fat. For most that means getting below 16% just to begin to SEE them. For exercise the simple Ab crunch is the best. This is one exercise where you do ONE long set and the number of reps is high… work up to a 200 or so. Ab Wheels really work… but difficult at first. Get a exercise ball. Do crunches on that. A challenge but effective. Get one that has sand in it to keep the ball more stable like Reebok stayball. Get the right size based on your height.
At your age just eat a good diet and stay active, you will see them in no time.
push ups sit ups crunches
he’s good
eat right, lots of protien, carbs, no fats, fat free stuff mostly, and workout alot look at other vids like the spartan 300 workout and etc
okay im 14 and i wanna get abs and upper body muscle i never lifted weights in my life how do i go about this?
Hands behind the head is a bit oldschool yes. It can give you minor neck injuries.
But from all his beginner vids i have seen his technique is spotless. But he is using a lot less weight then he normally is.
his head is biggggg
indeed
he should defenitly quit steroids, its doing bad for him, wrong mecanics and the behind the head heads…DEAR LORD!!!
Hey, shit heads, U can keep your hands in your asses if U like. Point is how to flex waist right to get a result. Some assholes can’t say anything good, just throw shit to people. If U know how to do it right – make a video, show it proper way. What a pricks!
A good variation on simple ab crunches is bicycle crunches. Get into position as shown in vid, then raise and extend alternating legs as if your were riding a bike. For better result try to alternate touching your opposite knees as you go. If you don’t feel some burn in your abs, you’re not doing it right or long enough. Your neck shouldn’t hurt. Do one long set anywhere from 50-200, best to do last if you’re doing other exercises.
yall are probley out of shape losers or you wouldnt be looking up stuff for beginners, and yall are trying to tell people that this dude is wrong. trust this guy as you can see he is in shape so it must be working
That’s only because some push against the head, your only suppose to keep your hands back there, and keep your neck perfectly straight .
Dont touch or put your hands on the back of your head, you will have neck issues soon, this guy is stupid.