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Welcome to the Trainers Corner
Each week we will focus on a main muscle group. This week we are
focusing in on those stubborn abs!! In order for a Pure Champion
to look and feel his best," In the case of fighters absorbing crushing
body shots", The abdominal muscles must be fit. Here is an ab workout
that will truly keeping you looking in Championship shape year round.
You will need a weighted ball for this workout.
Vary the types of ab workouts as much as possible. Variation is
important because the muscles can reach a plateau of development if the
same workout is done repeatedly. Variation is also essential because
varying the workouts keep the boxer from becoming bored.
Step 1
Begin with basic crunches. Have the boxer lie down on the floor or a
bench. Then hold the boxer's feet down as they slowly raise their head
up. Be careful not to raise the boxer's head too far. Raise the head
just enough to contract the abdominal muscles fully. If the head rises
too far it cause back injury.
Step 2
Use a weight to make the ab workouts more difficult. Have the boxer
grasp the weight close to his chest as he performs the abdominal
crunches described in Step 2. Use trial and error to determine the
proper amount of weight to use for this workout variation.
Step 3
Place the boxer on an incline to increase the intensity of the ab
workout. Have the boxer place her feet at the top of the incline and
her head at the bottom of the incline. Once on the incline perform the
crunches described in Step 2.
Step 4
Throw a weighted ball from a seated position. Throwing an object
without using the legs can also increase the abs of the boxer. Be sure
to maintain a straight back when performing this exercise.
Step 5
Utilize the weighted ball to strengthen the abs by grasping the ball
and rotating the hips. The lower body should be stationary and the hips
are rotated with the ball gripped tightly.
Note: You can maximize your efforts by wearing the PureChamp Weight
vest for added resistance. Always start with a minimum of 2.5 to 5 lbs.
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