Help me ! LOWER ABS & CHEST

6 posts | Original | Recent
 
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26 Posts
Jan 12, 2014 3:18am
via iOS
Help, I'm 14, I want to strengthen my lower abs and chest! Anything—informations about what should I eat, what workouts should I do—will be helpful! Thanks!

Also, one more question. My height is about 169-170 cm, and I weight about 57 kilograms. Is it ideal?
12 Jan
Ur weight and height doesn't matter...what kind of equipment do u hav access to???
12 Jan
That's what I'm most concerned. I only have one pair of 3kg dumbells (which is not heavy enough I think). Mostly I do my workouts using my body weight. I definitely need strength training.
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480 Posts
Jan 12, 2014 5:09am
via Android

A good beginner routine would be idea...first of find out ur max for bench...once u knw tht write it down... do 6 sets pyramid tht weight thts adding weight first 4 sets set and lowering reps like ths 1)55lbsx10 2)65lbsx8 3)75lbsx6 4) 85lbsx4 ...5th and 6th set same as the fourth set rest 1:30 sec between sets...next exercise incline dumbell flyes 6 sets with a weight u can do 10 reps with every set so 6 sets x10 make sure tht u keep ur upper back arched through th movement pulling with ur chest 1:30 sec rest between sets .. lower abs... 6 x failure of leg raises failure is whn one can't perform th next rep...absolute failure is whn u couldn't do anther rep even if u wanted to all six sets hit failure...rest 1:00 thn hit next set ...ths is a beginners routine...make sure to work all muscle groups tho...work one group on one day anther on th next day...

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480 Posts
Jan 12, 2014 5:12am
via Android

Mmm.... is there away u could get equipment?? Or anyway to u cud get access to equipment??

12 Jan
My parents are gym members! They actually allow me to go with them, but I'm just so busy with school I really don't have time.
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480 Posts
Jan 12, 2014 5:17am
via Android

U can decent strength with bodyweight but building muscles ull eventually need more resistance....but we can start with wat we got...kinda like building the foundation strong and working on th house later..do u hav access to a park or playground? Some heavy tires or perhaps even a sledgehammers? Even with those things we can build a killer routine

12 Jan
I don't really know much about workouts involving lower abs. Can you mention it? I only know the basics such as leg raise.
12 Jan
Leg raises is fine also hanging leg raises...the most important thing is doing thm correctly quality over quantity...make sure ur contracting th transverse abdominas ( not sure how to spell it ) pretty much its like pulling ur stamach n and keeping it in u want to stay contracted performing th exercise correctly slow and strong letting ur abs lower ur legs and bringing thm up again...its all u need really th rest will come frm ur diet
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480 Posts
Jan 12, 2014 5:48am
via Android

Oh okkkk....so ur concerned bout only having 3kg dumbells and having to use mostly body weight exercise and said u should start strength training ...and ur asking for help for chest and lower abs and now ur saying ur parents r both gym members and let u go with thm but u dnt hav time because of school....okkkk...mmmm..I thnk I've answered ur question I knw I hav if u want lower abs better chest I've given u enough information to get it but if ur not serious and u dnt hav time it ain't gonna work anyway

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11 Posts
Jan 12, 2014 9:01am
via Android

Download an app that will calculate yout BMI from your age, height and weight. It will tell you then your ideal weight and BMI range.
App name: "BMI Calculator"
Hope this helps. Have a nice day!

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