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mary speterson
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  • New York, NY
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Always think ahead. And progression is not simply

Other tips when approaching this training:     If you do Unleashed or Effect * Kettlebell believes that already include certain days with emphasis on abs. Those days do not add more abdominal work.…Continue

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Started Mar 25, 2015

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If you are unable to maintain this position

If you are unable to maintain this position for at least  seconds, try a simpler version, elbows on an elevated surface.


When you can keep the standard plate for a couple of minutes, it's time to move on to a more difficult version. One possibility is to reduce the support base, raising a leg or an arm. Switch legs / arm every  seconds.

When you tolerate one minute in the most advanced position, try reducing again the support base, raising one leg and the Alpha Limit opposite arm, alternating every  seconds. Not only are we adding intensity also developing balance.


You can all prior periods on his hands instead of elbows (arms outstretched), adding an extra degree of difficulty.


Side plate

The side plate works the obliques. With fewer muscles involved aguantarás less time position. When supports a minute, uses more advanced versions.

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The primary mission is to protect the abdominal

Let's recap the main messages:

    The primary mission is to protect the abdominal spine, stabilizing the torso in any movement. That is, they are better adapted to resist movement that generate it. Thus have a Alpha Limit high percentage of Type I fibers, resistant to fatigue.

    80% of your abs visibility depends on your diet (low fat),…


Posted on March 25, 2015 at 7:41am

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