How To Perform Stallone's Rocky Abs Workout In Your Local Gym
How To Perform Stallone's Rocky Abs Workout In Your Local Gym
Developing a lean six pack is always among the top priorities for exercise enthusiasts of all levels of physical ability. Today you'll see the Sylvester Stallone abs workout in full, detailing the exact routine Rocky himself used to get into the best shape of his movie career.
Despite much hype and speculation about which exercises Sly used to develop his abdominal area, the fact is things were actually kept very basic and straightforward in the gym. Below is a guide to each of the exercises in his core routine.
Part 1: Crunches.
Three sets of 15 reps. This is a classic exercise for the upper abs, allowing you to zone in on the area in question by eliminating the involvement of all muscles in the surrounding area. Be sure to perform this move slowly and controlled, don't make the common error of blasting through crunches really quickly.
Part 2: Oblique Crunches.
2 sets of 30 on each side are required. By going straight from normal crunches to oblique crunches, your core will already be under a significant workload. This allows you to slightly adjust the focus of the exercise from the center of the stomach to the sides. Be sure to remember to work both sides before you move on to the next exercise.
Exercise 3: Hanging Knee Raises.
Aim for 2 x 10 here. Be sure to focus on tensing your lower stomach in order to lift your legs, while also aiming to get past a 90 degree point with each raise. This makes sure that full focus is on the lower stomach, which is the area you are trying to develop here with this classic bodybuilding move.
Exercise 4: Broomstick Twists.
3 sets of 10 reps on each side. Stallone credits his 'Rambo abs' to this one particular move. Again switching the focus from the center of the stomach to the obliques which run down the side, the broomstick twist its literally as straightforward as it sounds. To increase the difficulty, try doing this move on a decline bench.
Move 5: Roll-Outs.
Aim for just 1 set containing up to 30 reps. While each of the previous moves have concentrated on an individual part of your midsection, this one focuses on the entire area. It's always good to end a tough workout with a full body move working the entire scope of the muscles you covered in your workout, so this is a great choice to finish any core workout.
A routine which has stood the test of time, the Sylvester Stallone abs workout is something which presents a very difficult challenge even for those with reasonable core strength. Be sure to scale down the workload if you need to, working your way up to the full routine as you feel ready to do so.
Despite much hype and speculation about which exercises Sly used to develop his abdominal area, the fact is things were actually kept very basic and straightforward in the gym. Below is a guide to each of the exercises in his core routine.
Part 1: Crunches.
Three sets of 15 reps. This is a classic exercise for the upper abs, allowing you to zone in on the area in question by eliminating the involvement of all muscles in the surrounding area. Be sure to perform this move slowly and controlled, don't make the common error of blasting through crunches really quickly.
Part 2: Oblique Crunches.
2 sets of 30 on each side are required. By going straight from normal crunches to oblique crunches, your core will already be under a significant workload. This allows you to slightly adjust the focus of the exercise from the center of the stomach to the sides. Be sure to remember to work both sides before you move on to the next exercise.
Exercise 3: Hanging Knee Raises.
Aim for 2 x 10 here. Be sure to focus on tensing your lower stomach in order to lift your legs, while also aiming to get past a 90 degree point with each raise. This makes sure that full focus is on the lower stomach, which is the area you are trying to develop here with this classic bodybuilding move.
Exercise 4: Broomstick Twists.
3 sets of 10 reps on each side. Stallone credits his 'Rambo abs' to this one particular move. Again switching the focus from the center of the stomach to the obliques which run down the side, the broomstick twist its literally as straightforward as it sounds. To increase the difficulty, try doing this move on a decline bench.
Move 5: Roll-Outs.
Aim for just 1 set containing up to 30 reps. While each of the previous moves have concentrated on an individual part of your midsection, this one focuses on the entire area. It's always good to end a tough workout with a full body move working the entire scope of the muscles you covered in your workout, so this is a great choice to finish any core workout.
A routine which has stood the test of time, the Sylvester Stallone abs workout is something which presents a very difficult challenge even for those with reasonable core strength. Be sure to scale down the workload if you need to, working your way up to the full routine as you feel ready to do so.
About the Author:
More information: Established online personal trainer Russ Howe PTI helps many people how to build their best body in the gym and at home. See the complete guide to the full sylvester stallone abs workout for free on his website.
Aucun commentaire