by Yavor -

Renegade Rows – How to Get Ridiculously Hard Abs, Part I

The renegade row, developed and named by coach John Davies, is one of the hardest and most effective abdominal exercises. The reason for this is that renegade rows force you to use the primary function of the stomach muscles – stabilization. In other words the exercise teaches you how to keep your body as rigid as possible. You have no other choice but to contract your abs as hard as possible. Otherwise you won’t be able to maintain a rigid body.

Above is a video of the renegade row. Watch and note the three main keys to the proper execution of the movement.

Technique

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by Yavor -

The L-Sit – Train Your Abs Like A Gymnast

What if it were possible to achieve the core and abdominal strength of a world class gymnast while training at home, only for a few minutes per day with no equipment or gadgets? Well guess what – it is possible to do it if you master the L-Sit.

Pictured above is Bruce Lee in an even harder variation of the L sit – the V sit. He is wearing the suit from the movie Game of Dead which he unfortunately did not finish filming. What little he did film is fantastic though.

Variations

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by Yavor -

Ja Rule’s Workout – How You Can Build a Body You Can Be Proud Of

The thing about most rappers’ physiques is that they have a natural advantage. They are genetically more suited for athletics. That’s why they have the muscles of the back of the body – the ones responsible for athleticism (calves, hamstrings, glutes, lower and upper back and traps) easily developed.

Ja Rule is not a big guy. He looks good because he has a decent amount of muscle and is naturally very lean. It doesn’t hurt that they have naturally lower levels of body fat. All that is left is to develop the muscles of the front of the body – biceps and chest and you’ve got yourself a beach physique.

Ja Rule is Not a Big Guy, But He Looks Big

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