Punch-Proof Abdominals Ripped, six pack abs may get admiring looks at the beach or by the pool, but in my world as a strength and conditioning coach, what comes first and counts the most is not looks, but function. Stated differently, I’m talking about athleticism. Function is the ability to use those abdominal muscles for a reason, such as excelling in sports. The interesting thing is, when you train for function and athleticism, the form almost always follows the function. Train like an athlete and you will look like an athlete. Perhaps you won’t build the muscle bulk of a bodybuilder, but take a good look at wrestlers, gymnasts or boxers. There you have some of the most athletic people in the world, and it is no coincidence that in these sports you also see some of the finest physiques in the world as well. As a specialist in sports-specific training for boxers, I speak from experience, and if you’d like to learn how to develop the punch-proof six pack abs of a pro boxer with the strength and athleticism to match, then read on. People in the mainstream public are finally starting to realize the effectiveness of boxing training, as the class schedule at your local health club and the DVD rack at your local video store will show you. Some of them are quite good, but most are NOT the real thing. To deliver a punch such as in REAL boxing you need to not only hit hard enough to stop your opponent, but also posses a mid-section strong enough to take a punch and protect your vital organs. That takes a very specific and very serious type of abdominal and core training. I’ve trained professional boxers for more than 13 years and boxing physical culture goes back long before that. In fact, boxing was one of the two most well known sports in America up until the mid 60’s (baseball was the other one). The old training regimes of boxers still linger today. Traditions are hard to change and this type of conditioning gets handed down from boxing generation to the next. When I first started, I saw that there was no real science behind what most of the pro boxers did – they just did what everyone else had done before them. There’s a lot to be said for the traditional methods, but with the addition of modern exercise methods and the application of scientific core training, the results and level of physical conditioning in the top pros today is simple awesome to see. When working with an old school boxer, I implemented changes slowly as I had to gain trust before I could implement all of what I knew. Once they saw the improvement in power and speed they all started believing. The best part is, you can begin to apply some of these training methods in your own workouts immediately, and you can do it knowing that they have been proven effective by the toughest athletes in the world. Boxing is sport that utilizes different metabolic systems of the body. Each metabolic system needs to be addressed for total success to be achieved. One cannot just have great strength and not have strength-endurance, for example. Strength-Endurance is the ability to contract a muscle system over an extended period of time. This is one component a boxer must train to achieve success. Explosive strength is another component, which is the ability to develop maximum force in the shortest time period. Have you ever watched a Mike Tyson fight? His left hook was what we call EXPLOSIVE STRENGTH! Also a boxer needs to be trained in all planes of motion so they can produce a punch hard enough to render their opponent un-conscious! There are many different routines I prescribe for my boxers depending on their starting condition and the amount of time they have before a fight. Each program is thought out thoroughly before being implemented. For our purposes, I’m going to teach you four exercises that I use with most of my boxing clients which have also been appropriate and equally effective for my personal training clients who are not boxers but who would like the athletic physiques and punch proof abdominals of a boxer. I like to change routines with my clients on a regular basis and you should too. You can incorporate these exercises into your regular routine for variety which stimulates new progress and gives you a break from the boredom. This core/abdominal program will get your abs rock hard in no time. It creates an powerful, strong core that not only looks good but functions correctly. This program will give you the body of an athlete. The only equipment you need for this "punch proof abdominals" program is a medicine ball or a deflated Swiss ball (as shown in the pictures), an overhead bar to hang from and a floor mat. David Grisaffi’s Punch-Proof Abs
(A1) Hanging Leg Raise – Multi-Position Holds
This is a very advanced exercise designed for highly fit athletes. Do not perform this exercise as pictured above if you are a beginner or if you have lower back pain or injuries. Intermediates can adjust the holds to 5 seconds or perform regular reps. A regression to make the exercise easier is to use the bent leg variation with the knees bent at a 90 degree angle. Perform the movements in the following sequence: Hang (A2) Swiss Ball Alternating Crunch With Knee Pinch
This exercise is designed to have rotation and co contraction of flexion at the same time. Note: During all abdominal crunch exercise, place your tongue on the roof of your mouth as if you were swallowing. This helps stabilize your cervical spine. Position: Lie on a bench with a with a Swiss ball or a large leather medicine ball pinched between your legs 1. With some force contract your oblique muscular system so your right elbow is hits the Swiss ball with some power. (A3) Swiss Ball Forward Roll ("arms extended crunch"):
Trunk flexion or "crunch" sit-up is the most popular exercise for conditioning the abdominal region. However, if the crunch sit-up is not performed with additional abdominal exercises like the ones mentioned earlier it could have a detrimental effect on your body over time. When performed correctly, the crunch is a good upper abdominal region strengthening exercise. If the crunch is overused it can lead to a more ridged thoracic spine. It also contributes to a shortened rectus abdominis, which in turn pulls the rib cage towards the pelvis resulting in poor postural alignment. This leads to the inability to extend backward, increasing likelihood of injury and poor posture. Position: Lie on a workout bench. To perform the exercise correctly, maintain proper neutral posture in the cervical spine. Place your tongue on the roof of your mouth preventing shear forces through your cervical spine. Keep the lower back pressed firmly against the floor throughout the exercise. 1. Place your arms straight out toward the ceiling while pinching the Swiss ball between your legs. 2. Moving slowly, contract your rectus abdominis rising up one vertebra at a time. Keep tension in the abdominals at all times. Do not let your chin drop to your chest. A good way to maintain neutral posture in the cervical spine is to pretend your chin is traveling towards the ceiling. Once you have reached full contraction, slowly return to the start position. 3.Once you have reached full contraction, slowly return to the starting position 4. Repeat for the prescribed number of reps A4) Back Arch
The back Arch is designed to strengthen all the extensor muscles of the body. Note: this is similar to the "Cobra" exercise, but the difference is your hands stay on the ground rather than held free to the sides of your body. Position: Lie flat on your belly on a mat or comfortable surface. Keep your head in the neutral position. Movement: The workout is circuit-oriented as that is always a good way to develop not only muscle strength and endurance but also to burn body fat. The workout was set up to shift you from burning carb fuel to burning fat fuel. Do this routine on an empty stomach and you will see results in less than few weeks: Less fat, more strength, punch proof abdominals! Coach David Grisaffi, P.S.If you enjoyed this workout, then you will love the workout programs in my Firm And Flatten Your Abs E-book. You can get more information on the home page at: About the Author: David Grisaffi majored in physical education and holds multiple certifications including 3 from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiologist, Golf Biomechanic, and health and lifestyle counselor. He’s also certified by the ISSA as a personal trainer and specialist in performance nutrition. David has been a high school wrestling and baseball coach and is currently an independent trainer and strength coach. He has been sought after by some of the top athletes in professional sports including world champion boxer Greg Haugen and professional golfer Michael Putnam. David’s ebook, Firm And Flatten Your Abs is an online best seller which teaches you how develop “six pack abs" while improving strength, function and athletic power at the same time. Find out more on the home page at: http://flattenyourabs.net
|
Tagged with: "train like a boxer" dvd 10% body fat 10%body fat 5% body fat abdominal training for boxers abi abs like a boxer abs workout by punching adhir mandal anyone boxing trained with elliott matthews? atozfitness atozfitness.com austrian airlines author best diet for boxer abs best suppliments for professional boxing best way to train a pro boxer body fat % of pro boxers body fat of professional boxers body fat pro boxer bodybuilder bodybuilding punch proof abs boxer abdominals boxer ball crunch boxer's meal plan boxing ab exercises boxing abdominal exercise boxing abs workout boxing train like a pro bwia chris hoeschen colegio mayor core training dave carlino david grisaffi swiss ball crunch with knee pinch days inn deborah green deborah perez descargar train like boxing dvd did mike tyson take supplements dvd boxing train free download elliot mathews boxer elliott matthews boxer elliott matthews boxing elliott matthews boxrec estella yeung eva airways exercises for punchproof chest and core eyalezri fat vs abs for taking a punch Featured fest get punch proof abs greg hougen boxing hanging leg raise multi position hotels how how boxers train abs how boxers train their core how did mike tyson get abs how do boxers train abs how do boxers train their abdomens how do boxers train their abs how do boxers train their backs how do professional boxers train how often do boxers to abs how often do elite boxers train their abs how often should boxers train their abs how often should fighters train their abs how should fighters train abs how to build punch proof body how to get abs like a boxer how to get punch proof abdomen how to get punch proof abs how to get punch proof abs like a fighter how to train a pro boxer how to train a professional boxer how to train abs for boxing how to train abs so they can take a punch how to train like a boxer how to train like a pro boxer how to train like a professional boxer how to train professional boxers how you train a professional boxer howard johnson http http://atozfitness.com/punch-proof-abdominals-how-i-train-professional-boxers-and-what-you-can-learn-from-it itai muchemwa kenji yokoy klm - royal dutch la vendetta les machine for abs punching mesomorph diet plan for men boxing metabolic michael hailey mike tyson ab workout mike tyson abs mike tyson abs workout mike tyson punching abs missy oelke monica citi natural herbs clinic nikko hotels nutrition for a pro boxer nutrition for a professional boxer nutrition for professional boxers personal training philippine airlines pollen pro boxer diet plan pro boxers diet professional boxer diet professional boxers professional boxers diet professional boxers diet plan professional boxers meal plan professional boxers mealvplan punch proof abdominal punch proof abdominals punch proof abs punch proof abs workout punch proof core training punch proof stomach punching abdominals punchproof abs punck proof abs raul trambitas real in boxer six pack abs download rob heil ruchi kapoor sarah schnee sheraton hotels six pack abs sixpack ab punching start swiss the best abs punch the boxer's workout tot train abs to failure train like a boxer train like a boxer dvd download train like a boxer in md train like a boxer megaup train like a boxer taringa train like a pro boxer train like a professional boxer train to be a pro at boxing train to loose weight like a boxer trainer training to be professional boxer travelodge truth about six pack abs type tyson abs waqas arshad wayne grosse what supplements did mike tyson take why do athletes punch on abs william ceh www.atozfitness.com year