Incorporate Day Contract Gratuit

What's up, guys? Jeff Cavaliere, ATHLEANX.com. Today I'm going to show you an invaluable skill, if you want to get the best abs that you could possibly have. You've got to know how to contract them. It's no different than any other muscle in your body. We've talked about that mind-muscle connection. The abs, we tend to have amnesia on. We do not have a good connection with them and don’t know how to do it. as a matter of fact, if I were to tell you to contract your abs what you might be able to do is kind of crunch from the top down here to get these top two, or so, to really pop out, or feel like they're tightening up. But that's actually not where the focus should be. The focus should be from the bottom up because with a more stable pelvis you're going to get much better at developing strong contractions in your abdominal muscles because you've created that stability from below. So here's the two things you need to do, and I'm going to show you exactly how to do it. Really simple, okay? The first thing is the transverse abdominus. That's the first muscle you want to be able to contract to get a stronger contraction in the abs, believe it or not. Because, like I said, that muscle is going to stabilize the pelvis and create a more stable surface for the other muscles that are attached to it to contract from. No different than trying to contract your quads to jump, and doing it off of sand, versus doing it off of firm ground. The firm ground is going to allow you to have a better force generation off it, versus the sand that's kind of giving and wobbling. We need to be able to prevent our pelvis from wobbling by contracting. So the transverse abdominus. You turn to the side here. Imagine you're walking into the ocean and you hear "Holy crap! That is cold! Cold! Cold!" You feel that, you tighten here. The transverse abdominus is the muscle that's tightening. What you want to do is feel like you can create that scenario. Relax, and then it's cold. Now go slow. It should take you about five seconds to get there. If you try to do it too quickly you're going to wind up doing this. You're going to wind up just pulling your stomach in, which is not what you want to do. You want to get in this position here. Relaxed, and then slow, slow, slow. As I blow out, slow, down. Now, I can feel that I've got the muscle contracted because I feel this flattening right here on the inside of my pelvis, on the inside of the hip bones. I can feel that it flattened out and got firmer and flatter across here. Now if I were to go do that and then tighten my abs – which is what I'm asking you to do now – you're going to feel a big difference in your ability to generate an ab contraction. Here's the cooler one. If you want to attack it from a different angle, an even easier way to do it. Work on stabilizing the pelvis from below. So now take your feet, cross one over the other, and now with your feet right next to each other what you want to do is squeeze your knees...