근육키우기 보다는 뱃살을 빼자... Belly off! BMH

미국에서 오는 길에 Men's Health 5월호를 샀다.
미국 판 멘즈헬스는 사진이나 운동법 보다는 글이 많아서 손이 가지 않았는데,
13시간의 비행의 동반자로 한권 샀다.

마지막 페이지의 Poster Series에 뱃살을 빼는 6주간의 프로그램이 담겨있었다.
운동을 하면 할 수록 한물 간 프로레슬러 몸이 되고 있는 요즘, 뭔가 획기적인 운동법이 필요했는데,
단 6주라면 맘 먹고 실천해 볼 수 있을 것 같았다.
근육양이 느는 것 보다, 지방을 줄이는 것이 몸이 좋으보이는데도, 체력이 강해 지는 데도 더 도움이 되리라 생각했다.
무엇보다 좋은건 지겨운 Sit-up, Crunch, leg raise 등을 끝없이 하지 않아도 된다는 점.

간단한 플랜이지만, 막상 다하고나면 내가 보통 때 하는 운동보다 운동량이 더 많은지 땀이 비오듯하고 자극도 오래 간다.

월요일 Work out A, 화요일 달리기, 수요일, 목요일, 금요일은 수요일의 숙취로 휴식,
토요일 Workout B를 하고 일요일(오늘) 동네를 뛰었다.

트레드 밀보다는 맨땅에 달리는 것이 기분도 좋고 다리에 힘도 더 드는 것 같다. 무엇보다 속도를 내 맘대로 조절할 수 있어 좋다.
오늘의 달리기

5분 걷기
3분 가볍게 뛰기
1분 5초 전력 질주
3분 가볍게
1분29초  전력 질주
3분 가볍게
1분 전력 질주
3분 6초 가볍게 달리기
총 21분 48초.

MensHealth.com

Muscle Building Ab Exercises

Banish Fat For Good

The ultimate weight training and cardio plan for rock-hard abs

By: Bill Hartman, P.T., C.S.C.S., Photographs by: Scott McDermott, Workout Photography by: Beth Bischoff

Yes, you have abs -- they just need to be uncovered. And the most effective way to torch fat above your belt is by building more total body muscle, which in turn will stoke your metabolism.

 

The compound exercises in this plan -- squats and deadlifts -- not only stimulate strength gains but also train your trunk muscles harder than many traditional core exercises do, according to researchers at Appalachian State University. As a result, you'll build a leaner, stronger midsection, all without doing a single ab exercise. Not ready to give up your crunches? Set a timer for 5 minutes after you've completed all the exercises in this plan, and then finish your workout with your favorite ab moves.

 

Your 6-Week Plan for a 6-Pack

Directions: Lift weights 3 days a week, alternating between the two routines described at left and resting at least a day between sessions. For example, if you do Workout A on Monday and Friday and Workout B on Wednesday of this week, then schedule Workout B for Monday and Friday and Workout A for Wednesday of next week.


Weeks 1 to 3

Start with 5 sets of 5 repetitions of the first exercise -- either the chinup or front squat. Rest 2 minutes between sets. Then do the next three movements in your routine as a circuit, completing just 1 set for each exercise before progressing to the next move. Do 8 to 10 reps of each movement in the circuit, resting 60 seconds between sets. Repeat for a total of 3 rounds.


Weeks 4 to 6

In each workout, perform 6 sets of 3 reps for the first exercise, resting 2 to 3 minutes between sets. Then do the next three exercises as a circuit, just as you did during Weeks 1 to 3 -- except you'll be completing 10 to 12 reps of each exercise and resting 60 seconds between moves. Do a total of 4 rounds.


Accelerate for Abs

Run off extra pounds by following this interval-training plan twice a week. Run, rest, and repeat according to the schedule below, preferably on days when you don't lift weights. You can also cycle, run stairs, or use the cardio machine of your choice.

 

Week 1Max-Effort Sprint Recovery Reps 
Day 1  60 seconds180 seconds 3
Day 2 60 seconds120 seconds 4
Week 2   
Day 1 60 seconds180 seconds 4
Day 2 60 seconds120 seconds 5
Week 3   
Day 160 seconds180 seconds 5
Day 260 seconds120 seconds 6
Week 4   
Day 160 seconds 60 seconds 5
Day 2120 seconds120 seconds 3
Week 5   
Day 160 seconds60 seconds 6
Day 2120 seconds120 seconds 4
Week 6   
Day 160 seconds60 seconds 7
Day 2120 seconds120 seconds 5

 

Workout A

 

1. Chinup

Hang from a chinup bar with an underhand grip, your hands spaced about shoulder-width apart and arms straight. Pull yourself up as you keep your elbows pointing down, and then slowly drop to the starting position. Make sure your chin goes above the bar in each repetition. 



2. Dumbbell Step-Up

Stand facing a bench as you hold heavy weights at your sides. Lift one foot, place it on the bench, and then press your heel into the bench to push your body up. Now raise your opposite knee until it's bent 90 degrees. Return to the starting position. Straighten your weight-bearing leg.



3. Dumbbell Squat to Press

Stand holding dumbbells at your shoulders with your palms facing each other. Lower yourself into a squat until your thighs are at least parallel to the floor. Push back up and press the weights overhead. Return to the starting position. Try to keep your arms in line with your ears.



4. Dumbbell Row

Stand holding a pair of dumbbells at your sides with a neutral grip (palms facing each other). Bend forward at the waist until your back is almost parallel to the floor. Pull the weights up to your rib cage, and then lower them back down.Bend forward only to a point that will preserve the natural arch in your back.



Workout B

1. Barbell Front Squat

Stand holding a bar with an overhand grip. Bring your elbows forward so the bar rests across the front of your shoulders with your palms up and elbows high. Lower your body and then press back to a standing position. Your upper thighs should be parallel to the floor or lower at the bottom of the move.



2. Dumbbell Incline Bench Press

Lie faceup on an incline bench with your feet flat on the floor. Hold a pair of dumbbells above your chest with straight arms, palms facing each other. Slowly lower the weights to the sides of your chest. Pause and then push them back up. Bring the weights all the way down to the sides of your chest.



3. Barbell Romanian Deadlift to Row

Stand holding a barbell in front of your thighs. Keeping your knees slightly bent and your back arched, push your hips back to lower the bar to your shins. At the bottom, draw it up toward your rib cage, lower it, and then return to the starting position. Pull the bar up until your elbows pass your torso.



4. Cable PNF

Stand to the left of a cable station. Grab a low-pulley cable handle with your left hand. Pull it up and across your body so that at the top of the move your palm faces forward. Reverse the path. Finish a set before repeating with your other arm. At the top, your arm should be straight and to the left of your shoulder.




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