As we get more conscious about out health and fitness, more and more people are trying to learn how to build muscle effectively. One of the biggest areas of interest is celebrity workouts and today we are going to delve into the Sylvester Stallone abs workout to explain how "Rocky" achieved his physique.
Despite the many celebrity workout plans which are keen to introduce the 'next big thing' or or present a new miracle weight loss formula, the ones which stand the test of time are those which focus on the proven basics. This one does just that and if you can combine it with some of the solid principles to a muscle building diet you will see great results.
Despite sticking to the old classic moves, this workout delivers a very intense session. However, if you are trying to copy the style of The Italian Stallion you were probably expecting this much.
There are a few exercises in today's workout which you may not have encountered before so we will walk you through each one.
* Crunches on the floor.
* Oblique crunches.
* Upright knee raise.
* Broomstick Twist.
* The wheel.
The first stop in today's workout is a regular crunch. The trouble with crunches is most people perform them slightly wrong and put unnecessary stress on their neck by pulling from behind the head. For those who feel back discomfort while doing floor crunches, feel free to use an exercise ball instead. Sly himself made this change during the late nineties.
This move is all about tempo and technique. Have you ever met anyone who claims to do 1000 crunches per day? You'll notice that they tend to blast through the reps and don't actually feel any soreness or get any results from their mammoth workouts. Work up to 3 sets of 30 reps on this exercise, focusing on keeping a slow controlled pace and focusing on contracting your upper abs each time you roll forward into the finishing position.
Twisting crunches offer a good variation on the standard method and will target the oblique muscles, which run down the side of the six pack. They have the same principles as a regular crunch, but by aiming your elbow at it's opposing knee you will be able to target the small oblique muscles on each side of your stomach.
Elevated knee raises are a move which you'll often seen performed wrong in gyms around the world. Instead of swinging your legs forward and putting stress on your hip flexor muscles, try doing this move with knees bent at a ninety degree angle and lift them by contracting your lower abdominal region. Roll your abs back as your knees come up, holding the tension briefly before completing each repetition.
The broomstick twist is an incredibly basic movement, yet it is the exercise credited with giving Sly his sculpted six pack for Rocky VI. To perform this move simply acquire a decline bench and place a broomstick or barbell across your shoulders. As you sit upright, twist to each side for ten repetitions. The combination of the twisting motion and the decline bench will present a fantastic opportunity for your to develop the midsection you have wanted to achieve for years.
The last exercise in the session is the abdominal wheel roll-out. Another extremely old movement, this simple piece of equipment has been an ever-present in gyms for many decades and continues to be one of the hardest exercises despite the numerous advances we have made over the years.
This move targets your entire midsection and is one of the 'go to exercises' for people looking to build functional fitness. As you roll the wheel out in front of you, focus on contracting your midsection much in the same way you would during a plank exercise. This really challenges every part of your core due to the lack of balance. As you improve you will notice an increase in your range of motion during each rep you perform.
Make no mistakes, the Sylvester Stallone abs workout is every bit as tough as you would expect it to be. However, if your primary goal is to learn how to build muscle with classic, old school moves then this workout definitely has some great benefits to it.
Despite the many celebrity workout plans which are keen to introduce the 'next big thing' or or present a new miracle weight loss formula, the ones which stand the test of time are those which focus on the proven basics. This one does just that and if you can combine it with some of the solid principles to a muscle building diet you will see great results.
Despite sticking to the old classic moves, this workout delivers a very intense session. However, if you are trying to copy the style of The Italian Stallion you were probably expecting this much.
There are a few exercises in today's workout which you may not have encountered before so we will walk you through each one.
* Crunches on the floor.
* Oblique crunches.
* Upright knee raise.
* Broomstick Twist.
* The wheel.
The first stop in today's workout is a regular crunch. The trouble with crunches is most people perform them slightly wrong and put unnecessary stress on their neck by pulling from behind the head. For those who feel back discomfort while doing floor crunches, feel free to use an exercise ball instead. Sly himself made this change during the late nineties.
This move is all about tempo and technique. Have you ever met anyone who claims to do 1000 crunches per day? You'll notice that they tend to blast through the reps and don't actually feel any soreness or get any results from their mammoth workouts. Work up to 3 sets of 30 reps on this exercise, focusing on keeping a slow controlled pace and focusing on contracting your upper abs each time you roll forward into the finishing position.
Twisting crunches offer a good variation on the standard method and will target the oblique muscles, which run down the side of the six pack. They have the same principles as a regular crunch, but by aiming your elbow at it's opposing knee you will be able to target the small oblique muscles on each side of your stomach.
Elevated knee raises are a move which you'll often seen performed wrong in gyms around the world. Instead of swinging your legs forward and putting stress on your hip flexor muscles, try doing this move with knees bent at a ninety degree angle and lift them by contracting your lower abdominal region. Roll your abs back as your knees come up, holding the tension briefly before completing each repetition.
The broomstick twist is an incredibly basic movement, yet it is the exercise credited with giving Sly his sculpted six pack for Rocky VI. To perform this move simply acquire a decline bench and place a broomstick or barbell across your shoulders. As you sit upright, twist to each side for ten repetitions. The combination of the twisting motion and the decline bench will present a fantastic opportunity for your to develop the midsection you have wanted to achieve for years.
The last exercise in the session is the abdominal wheel roll-out. Another extremely old movement, this simple piece of equipment has been an ever-present in gyms for many decades and continues to be one of the hardest exercises despite the numerous advances we have made over the years.
This move targets your entire midsection and is one of the 'go to exercises' for people looking to build functional fitness. As you roll the wheel out in front of you, focus on contracting your midsection much in the same way you would during a plank exercise. This really challenges every part of your core due to the lack of balance. As you improve you will notice an increase in your range of motion during each rep you perform.
Make no mistakes, the Sylvester Stallone abs workout is every bit as tough as you would expect it to be. However, if your primary goal is to learn how to build muscle with classic, old school moves then this workout definitely has some great benefits to it.
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