Turtle Shell

What do you do when your turtle shell exceeds your chest?

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Originally Posted by DethKlok

What do you do when your turtle shell exceeds your chest?

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you got to work on your vaccum to get the traverse abdom trained so you can keep it pulled in. for most of us it is part of the game when pushing mass.

This is a copy paste from bb.com. Would you say it's accurate G?

1. To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.

2. Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.

3. One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.

4. Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.

5. Repeat for the recommended amount of sets.

Quote:

---

Originally Posted by DethKlok

This is a copy paste from bb.com. Would you say it's accurate G?

1. To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.

2. Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.

3. One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.

4. Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.

5. Repeat for the recommended amount of sets.

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absolutely good stuff. something else you can do and i do and it has brought my waist down big time. is to do the exact same thing as above while you are doing cable crunches, incline situps or pretty much any ab movement. pretty simple when you are in the bottom or contracted position all you do before coming up is suck your stomach in as hard as you can and hold it on the negative of the movement. works great. really easy to do on lat pull down crunches and standing cable crunches. it hurts pretty bad at first though but you get used to it

I really need to start doing these too. My midsection will start to get a little crazy if I don't watch it.

Like guns said doing it while in the cable crunch position works great.or just bending your waist 90 and putting your hands on a bench...being bent over and having your hands down gives gives you the angle for deepest vacuum and best contraction.
Another one is mixing it in with db pullovers..

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Great thread guys


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