>>76784599
biceps:
>>76784393
abs:
>>76774505
>>76771384
>>76767855
so the only way to train abs is to switch off iliopsoas
i've got TWO setups now to achieve that :D
1:
dragon flag bot with legs folded in knees and hips atop pelvis/torso
lift your leg up standing high as it goes, then bring it to your chest closer with hands - this is the positioning u are aiming for cause it's beyond psoas' capability to do more hip flexion - it's switched off
lie on back on the floor with 2 light dumbbells in outstretched arms, move dumbbells past head (gives u necessary conterbalance) and fold legs in hips and knees on pelvis/torso, lift your butt off ground with only head and upper back as support
watch out for legs trying to flex - that's psoas wanting to take over from abs, keep em relaxed and folded
2:
take a pillow and shove it beneath your lumbar spine as u lay flat on the floor - it should be slightly uncomfortable that's how much padding u need
crunch - that's it, providing leverage point above psoas origin isolates abs from iliopsoas and switches the latter off - legs are completely soft
did it yesterday and i feel it mostly in lower abs, interestingly while i was doing it i felt it mostly in upper abs :D
the uncomfortable feeling in spine goes away as u crunch
and judging by what grew from what that dragon flag with full hip (and knee) flexion is for upper abs
and crunch on pillow under lumbar (and soft legs - both have soft legs - this is the proxy for switched off psoas) is definitely lower abs
