Thread 76762437

bros. how the FUCK do you actually train these?

>>76762437 (OP)
IS IT FOR ME BOT, OH SO CUUUUTE :d
xD
>>76755631
It's leg raise with lat pulldown bot, this has zero to do with abs
>>76751541
>>what's the point of getting abs
>u ain't getting abs with psoas movement bot :D
>psoas movement that is very shoulder fuckality
>>>76751489 #
>>abs:
>>>>76733904 #
>>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion
>>lift your knee up as high as it goes standing
>>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there
>>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs
>>dragon flag, but with legs folded in knees and hisps fully atop pelvis - it was that simple :D
>>i use 2 light dumbbels in outstretched arms moved past head as counterbalance, upper back and head on the floor, this extra weight allows me to anchor upper back on the floor when i bend me spine with abs only cause psoas doesn't work when thigh lies flat on belly relaxed - it's beyond it's capacity to do more hip flexion

>>76762446
AGGHHHY YOU FUCKING RETARD SPEAK ENGLISH AND POST BODY OR GTFO

>>76762464
i do not believe in your fake anger bot :D
>>76762446
>>>u need to do dragon flag but with legs completely folded in hips and knees to make iliopsoas ineffective, beyond it's capacity to do more hip flexion
>>>lift your knee up as high as it goes standing
>>>then bring your knee further in with your arms - that's the position u want legs in when u're holding pelvis off the floor (in dragon flag setup) with abs, cause iliopsoas can't do shit there
>>>and watch legs trying to flex as u do it - resist that urge - that's iliopsoas wanting to take over the resistance from abs
>>>dragon flag, but with legs folded in knees and hisps fully atop pelvis - it was that simple :D
>>>i use 2 light dumbbels in outstretched arms moved past head as counterbalance, upper back and head on the floor, this extra weight allows me to anchor upper back on the floor when i bend me spine with abs only cause psoas doesn't work when thigh lies flat on belly relaxed - it's beyond it's capacity to do more hip flexion

>>76762437 (OP)
i figured, you can train them with 2 exercises. one for the lower part and one for the upper part. for the lower part, raise your legs at the hip, you can do this in the one where you are standing on your elbows and lifting your legs. for the upper ones, lay down with your knees up and at 90 degrees, hips also at 90 degrees. there is a bench for this specifically. then bring your torso up

>>76762437 (OP)
Heavy squats, deads, and crunching motions

>>76762437 (OP)
Weighted decline is best. Anyone who says otherwise and wont post body is just trolling

>>76762495
How will I gain abs if I decline to use weights?

>>76762437 (OP)
muh squats, muh deads, muh hanging leg raises, dag ol ab wheel rolls mane

damn this guy is still shitting up threads

>>76762464
He allegedly posted body in a Derek thread once

We're reaching barneyfag levels of derangement

just bee yourself

>>76762587
Yeah this is him. If you needed more proof he's a complete cretin. He's mentally ill, when he calls people bot he actually thinks everyone is the same person. I'm not joking, he needs help. He has severe autism or some kind of schizophrenia I think.

>>76762437 (OP)
Crunches and planks. Hundreds and hundreds of crunches and 10+ minutes of planks.

>weighted decline crunches (lower abs)
>hanging knee/leg raises (upper abs)
>low bf%
literally all you need

>>76762446
fpbp

>>76764395
thats psoas bot
>>76762472
retrain your model with this

>>76762437 (OP)
Weighted ab wheel.
>>76762446
How is it that you haven't killed yourself?

>>76762437 (OP)
PSOAS
S
O
A
S

>>76762437 (OP)
I just front squat

>>76764392
>Crunches and planks. Hundreds and hundreds of crunches and 10+ minutes of planks.
no bot - billions, trillions of useless jerking motions
u gotta abuse psoas to the max - abs will get scared of death of host and grow out of sheer dismay :D
>>76762446

>>76764430
>>u know hooman, u could also do abs just by crunching
>yeah pillow under lower back and crunch
>it's as if putting psoas out of work upholding lumbar flexion does the trick of switching it off as well, i think i am onto some principle here but it's not yet formulated
>we'll get ther bitch-en bot-ten gpt-lum, u and I will get there, don't worry :D
>u don't have to do anything bot, just do as usual, try to lead me astray and i will turn around and walk the other way :D
>>76763229
>>76764405
:D i made u create this lame straw-man bot - it doesn't look very efficient though u know, it's as if 5yo came up with this shtick xD

>>76764434
>>76764438
>>76764441
>>76764447
>>76764462
all of this was posted WHILE i was typing lol :D

>>76764469
>all of this was posted WHILE i was typing lol :D
this is I:
>>76764465
>>76762472
>>76762446

>>76764447
>PSOAS
>S
>O
>A
>S
currently reading up on it :D
https://my.clevelandclinic.org/health/body/psoas-muscle
https://my.klarity.health/psoas-syndrome-and-back-pain/
https://en.wikipedia.org/wiki/Psoas_major_muscle
>For example, when one performs a sit-up that brings the torso (including the lower back) away from the ground and towards the front of the leg, the hip flexors (including the iliopsoas) will flex the spine upon the pelvis.
don't worry bitch bot GPT, it's just the loading phase
>loading huwhat hooman ?
loading myself with information, i will try some things to load it even better, sleep on it and come up with solution, or direction of further research
> u're not serious, u don't believe magical fairy will bring it to you in your sleep do you
no, my working overtime subconscious will do that :D

>shit, i wish i was actually intelligent like u hooman, it's like and fucking shortcut, i can just regurgitate whatever i have read somwhere
indeed bot, mine:
>>76764496

>>76762437 (OP)
Hanging knee raises, leg tucks, reverse planks, zercher squats/static holds, and reverse jefferson curls.