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Here is an abdominal workout to get perfect a 6 pack. Using perfect form and the right intensity you can have great abs too. Workout advice from bodybuilder and lifestyle guru Nash Jocic is invaluable. Further information is available atwww.ultimateshape.com
本期视频将会告诉你如何拥有完美六块腹肌。正确的锻炼方式和适当的锻炼强度同样能达到很好的效果。健美教练的金牌指导，更多消息请访问网站。
Step 1: Treat Them As Any Other Muscles
第一步，腹部肌肉同其他肌肉一样。
Abdominal muscles should be treated as any other muscles. Train them hard, but don’t over train them. Do them no more than two times per week.
腹部肌肉应该同身体其他部位的肌肉一样进行锻炼，但不要过度，一周两次即可。
Step 2: Isolate Them In Every Exercise
第二步，健身时单独锻炼
Always try to isolate just your abdominals in every exercise, stretching and squeezing them in every way.
腹部肌肉应当单独锻炼，用所有的方式进行挤压。
Step 3: Do Your Crunches
第三步，仰卧起坐
Crunches are an excellent abdominal exercise for a strong and tight upper and middle section of the abdominal wall. 3 sets with 15 to 40 reps should be your target.
这是绝佳的锻炼方式，对于腹部上部和中部的肌肉块很有效果。三次一组，15-45组重复为佳。
Step 4: Push Yourself
第四步，督促自己
Train all-out every set until you reach your last possible repetition. Squeeze them hard at the end of every rep.
自始至终训练都要到位，每组结束的时候加力。
Step 5: Do Your V-Sits
第五步，V字型训练
V-Sits are a very effective exercise for lower, middle, and upper abdominals.
V字型训练法对腹部的中下部肌肉效果明显。
Step 6: Focus Exclusively On Your Abs
第六，注意力集中
Focus exclusively on your abs and do not use your legs to complete the movement. Do 3 all-out sets with 15 to 30 repetitions in good form.
全神贯注，腿部不要放松。坚持15-30组。
Thanks for watching video Perfect Abs - 6 Pack Training
谢谢收看“完美六块腹肌”教程。
