Download Bullet-Proof Abs: Beyond Crunches (2nd Edition) by Pavel Tsatsouline, Andrea Ducane, Robert Pearl, Derek PDF

Physical Fitness

By Pavel Tsatsouline, Andrea Ducane, Robert Pearl, Derek Brigham

ISBN-10: 0938045253

ISBN-13: 9780938045250

Observe how you can achieve greatest Muscle-Strength in minimal Time, utilizing step forward thoughts That Blow the Roof Off conventional Ab workouts
As a former Soviet Union certain Forces conditioning trainer Pavel Tsatsouline already knew something or approximately the best way to create bullet-stopping abs.
Since then, he has combed the realm to pry out this opt for staff of primevally strong ab exercises—guaranteed to yield the quickest, prime effects recognized to guy.
According to Pavel, "Crunches belong at the junk pile of heritage, subsequent to Communism. ‘Feeling the burn’ with excessive reps is a waste of time!" store your self numerous hours of unrewarding, if now not useless—if no longer damaging—toil. Get with this system. Make quick earnings and attain blistering, rock-hard abs now.
Fry your abs with out the spine-wrecking, neck-jerking tension of conventional crunches—using this radical situp designed by way of the world’s best again and muscle functionality specialist, Professor Janda, from Czechoslovakia.
No one—but no one—has ever matched Bruce Lee’s ripped-beyond-belief abs. What used to be his favourite workout? right here it is. you can now rip your individual abs to eye-popping shreds and reclassify your self as superhuman.
When it got here to in need of titanium abs the day prior to this, the Soviet particular Forces didn’t think in behind schedule gratification. Pavel gave them what they sought after. if you'd like abs that’ll placed you within the world’s best one percentage, this merciless and weird drill does the trick. additionally detect:
How to guard your again and enhance unprecedented belly muscle tone, with a landmark workout designed for the distinct wishes of Russian ballet dancers and gymnasts.
The mystery weapon of an previous time strongman recognized for his unprecedented power and a sinewy, wiry body.
How a bit identified mystery from East German learn noticeably transforms the conventional situp.
A drill Russian complete touch combatants use to extend their remarkable strength and strengthen their midsections opposed to blows. in contrast to whatever obvious within the US!
A Yoga asana which tightens the inner muscle tissue of the belly wall and makes your waist smaller—even in case you have no longer misplaced a pound!

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Additional resources for Bullet-Proof Abs: Beyond Crunches (2nd Edition)

Sample text

Since 'the flag' is a position from gymnastics, I renamed Bruce Lee's exercise to avoid confusion. Let it be called the ‘Dragon Flag' in honor of the late Mr. Lee who was nicknamed 'the Little Dragon'. Do not even dream of trying this very advanced exercise until you can do a wheel jackknife the hard way! Even then it is a good idea to have a spotter in the beginning. Lie down on an exercise bench holding on to its uprights behind your head. The dragon flag is so severe, it is best to start by cheating your way up and do negatives, or just the lowering half of the drill.

The best tool for stretch crunches is the Swiss ball, an inflatable ball two feet or so in diameter and a $30 price tag. Unlike a rigid pad, the Swiss ball follows the curves of your back and opens up the spaces between vertebrae. 46 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Sit on the ball a bit lower than its top, so your lower back would hit the high point when you lie back. (Fig. 42) Plant your feet slightly wider than your shoulders. You may hook them underneath your couch or have your training partner hold them down, especially if you use additional resistance.

Inhale, round your back maximally, tuck your butt and chin in. Your hips should be vertical. (Fig. 47) At no point during the exercise should your butt be sticking out backward, or your back arch! (Fig. 48) Keep your lats, or the armpit muscles, tight to protect your shoulders. Fig. 47 Fig. 48 Wrong! Don’t let that butt stick out! 51 I N T E G R AT I O N : T U R N Y O U R A B S I N TO T E A M P L AY E R S Roll as far as your ability allows you (Fig. 49), and come back up by trying to round your back and simultaneously pulling with your arms.

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