The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member narbi's Avatar
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    Question about decline crunches and hanging leg lifts

    for my ab workout im concentrating on these 2 workouts

    weight decline crunch and hanging leg lifts...

    I was just checking exrx...and they have decline crunch as hip flexors...and not Rectus Abdominis, am i doing the wrong excercise to target my abs?

    also for hanging leg lefts I do them by moving my fully extended legs to make it perpendicular to my body, is that working out the lower abs or should I be doing knee lifts instead?

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  3. #2
    Go Heels! MixmasterNash's Avatar
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    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  4. #3
    Breaker of Skulls Guido's Avatar
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    I do weighted decline crunches as well as the hanging leg raises and have made good progress. I max out most ab machines and am up to using a 60lb DB on my decline crunches. If you concentrate on "rolling" your body up you will place more emphasis on the abs rather than the hip flexors.
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  5. #4
    Wannabebig Member narbi's Avatar
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    Quote Originally Posted by Guido
    I do weighted decline crunches as well as the hanging leg raises and have made good progress. I max out most ab machines and am up to using a 60lb DB on my decline crunches. If you concentrate on "rolling" your body up you will place more emphasis on the abs rather than the hip flexors.
    hm would hanging knee raises that get pretty close to my chest be a good way to work out my lower abs for sure?

  6. #5
    Senior Member Sensei's Avatar
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    Hip flexors and abs are synergist muscles. Most traditional ab exercises are going to hit both - it's not something that you should worry about.

    IMHO, your ab work should consist of the following exercises and/or variations of them:
    *weighted sit-ups
    *weighted crunches
    *side bends
    *russian twists
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
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  7. #6
    Wannabebig Member narbi's Avatar
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    Quote Originally Posted by Sensei
    Hip flexors and abs are synergist muscles. Most traditional ab exercises are going to hit both - it's not something that you should worry about.

    IMHO, your ab work should consist of the following exercises and/or variations of them:
    *weighted sit-ups
    *weighted crunches
    *side bends
    *russian twists
    what do you prefer for doing russian twist? a swiss ball or just a plain mat?...so you dont think i should be doing hanging lifts?

  8. #7
    Breaker of Skulls Guido's Avatar
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    Hanging leg lifts are fine, dude. For Russian Twists, I usually do them on the decline bench just like my weighted crunches and situps.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

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