Help me with my ABS and Back workout
I'm preparing for a huge sailboat race coming in May. www.atlantic1000.com This is an endurance test. I already am in good enough shape as far as not getting winded doing this kind of race. My problem is with my back and my abs. My other more minor problem is with pulling with my arms but I know the exercises to work on that.
I need a great workout to get my back and abs ready for this race. I'll be hanging from a wire in a harness sometimes for 6-8 hours a day and this really strains my back and abs. What would be a good workout at home or at a gym.
Right now I'm doing.
30 situps. 20 situps. then 15 situps. Twice a day.
Pushups 20 then 10.
I'm also hanging in my harness for extended times at my house.
My goal is endurance not building or defining. Is it really best to take a day off every other day if endurance is your goal?
What would be good home workouts for the back?
Hanging leg raises, crunches, cable crunches for abs.
Deadlifts, bent over rows, pullups/cable pulldowns for the back.
Use free weights as much as possible, avoiding machine movements. Also refrain from using a lifting belt as much as possible. When you lift free weights you are forced to use the stabilizer muscles in your abs,obliques and back. A strong core/base is essential.
Rest is equal in importance to diet and training. One without the others will lead to failure. Your muscles repair and rebuild while you sleep, if you're so sore the following day you can't work the same group without severe discomfort you need more time to rest. It's best to incorporate a routine that allows for alternating groups through the week for this reason.
do you have acess to a gym or some decent equipment and weights...
i know you do not want to define or get bigger...but you wont unless you provide your body with the food to do so...
bent over barbell rows
wide grip cable rows
lat pull downs
and the list goes on...bang out sets of 15 or so of these and youll get your typeII fast twitch muscle fibers in shape along with improveing strength and cardiovascular conditioning.
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