A Six-pack of Core Secrets From Andy Speer, the Trainer Who Created the Anarchy Abs Workout.
This isn’t what I expected: it’s early in the morning in Brooklyn Bridge Park and I’m getting worked over by trainer Andy Speer in an odd abs-and-cardio session. First I’m learning to jump all over again; then I’m doing a reverse plank. It’s 30 minutes of surprises from The Anarchy Abs Workout, Speer’s new DVD and streaming programme (anarchyabsworkout. com). The plan blends metabolic training with strength work and gymnastics to fry your core. And it taught me a six-pack of lessons.
1.HOLLOW HOLDS MOULD ABS
Conventional wisdom tells us to push our shoulder blades down and in during most traditional gym exercises. It’s a way of countering the hunch associated with desk jobs.
But in the gym, this posture causes your abs to relax, allowing your rib cage to expand and limiting oxygen intake, ultimately tanking your performance.
Enter Speer and the hollow-body hold: a textbook gymnastics move, it’s at the centre of his abs-and-cardio routine.
Lie on your back with feet together, arms overhead, and entire body tight. Now raise your arms; keep your shoulder blades, head, and legs a few centimetres off the floor and your lower back pressed into the floor.
This forces your abs to contract deeply, pulling your rib cage downward.
2. SMALL MOVES EQUAL BIG GAINS
هذه القصة مأخوذة من طبعة November 2017 من Men's Health South Africa.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 8500 مجلة وصحيفة.
بالفعل مشترك ? تسجيل الدخول
هذه القصة مأخوذة من طبعة November 2017 من Men's Health South Africa.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 8500 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
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