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12-17-08 10:27 PM - Post#511375
For the curious, here is a cut and paste of the 7 movements that Furey recommends doing everyday in the morning. Presented for information's sake...I withhold any further comment.
The other day a friend on the forum messaged me asking for more info about the Magnificient 7 workouts as described in Matt Furreys book Combat Abs. I got the info from another forum and here is a copy paste of it from that forum. Please note that I had an earlier post on this subject, but this one is more descriptive. Here it goes.
The Magnificent Seven from Matt Furey's Combat Abs REVEALED!
1.) Farmer Burn's Stomach Flattener
Steps:
1.) Stand Erect with your feet shoulder-width apart and
your toes pointed forward
2.) Relax your shoulders, letting your arms hang at your
sides. Inhale through your nose with your tongue on
the roof of your mouth.
3.) Inhale as deeply as you can, filling your lungs.
4.) As you inhale, gently hold your abdomen in. Don't let it
expand.
5.) Once your lungs are completely full, "Close the mouth
and throat tightly, and try to force the breath out, but
resist so that none escapes. Force hard, and the
muscles of the abdomen will be contracted until they
are tight and rigid. Force the air downward with all the
power you possess. Clinch the fists - and exert much
strength. The process of trying to exhale the breath,
but you voluntarily hold it in, and by this resistance
most thoroughly exercise the muscles of the abdomen,
stomach and other internal organs."
6.) When you do this exercise, "Hold the breath in this
way for two to five seconds, and then gently allow the
breath to escape. Exhale as much as possible so that
you will take in a new full quantity of fresh air."
7.) It is not uncommon to get a light-headed or dizzy
feeling when first doing this exercise. As you get
better at the exercise, this will pass.
2.) The Vacuum
Steps:
1.) Begin from a bent-over position with your hands resting
on your knees.
2.) Slowly exhale all air from your lungs.
3.) Once all has been exhaled, do not inhale right away.
Rise slightly instead and lift diaphragm, pulling your
stomach in.
4.) Hold for six seconds or longer.
5.) Exhale through your mouth.
6.) Catch your breath and repeat.
3.) Tai Chi Waist Turner
Steps:
1.) Stand in a relaxed position with your feet about
shoulder-width apart. Allow your hands to hang freely
at your sides.
2.) Without trying to move your arms, begin turning your
body from side to side. As you turn, let the centrifugal
force swing your arms from side to side.
3.) Each time you have turned as far as you can go, your
hand gently slaps your back in the kidney area, giving
it a gentle massage.
4.) Breathe naturally as you turn from side to side.
5.) Do 50-100 repetitions each day.
4.) Back Arch with Forward Bend and Squeeze
Steps:
1.) Place hands on hips. Feet are spaced about shoulder-
width apart.
2.) Inhale deeply and lean back as far as possible.
3.) Pause for a moment and then bow forward.
4.) As you bend forward, exhale vigorously and squeeze
your abdominal muscles.
5.) Repeat for 10-20 repetitions.
5.) Dynamic Side Bend Stretch (and Isometric Squeeze)
Steps:
1.) Start with your feet shoulder-width or wider apart.
2.) Extend your left hand so that your bicep is nearly
touching your ear.
3.) Inhale deeply, then bend to the right as far as possible
and slowly move back and forth.
4.) Stretch as far as you can but only move back and
forth about a half inch. This is a dynamic stretch.
5.) After 50 repetitions, you can also hold and do an
isometric stretch contraction for 6-8 seconds.
6.) Repeat on the other side.
6.) Hands Overhead Side Bend
Steps:
1.) Stand with feet comfortably spaced.
2.) Interlock the fingers of your hands and reach to the
ceiling with your palms facing upward.
3.) Inhale deeply and stretch to the right as far as you
can.
4.) Squeeze all the muscles of the upper back as well as
those along the sides.
5.) Hold for six to eight seconds, and then exhale.
6.) Repeat for six repetitions then switch sides.
7.) Trunk Rotators
Steps:
1.) Begin with your feet comfortably spaced
2.) Place your hands on your hips and inhale deeply.
3.) Bend sideward and then begin tracing a clockwise
circle with your head and shoulders leading the way.
4.) Concentrate on your obliques as you rotate.
5.) Exhale when you reach the starting position. Inhale
and repeat nine more times in the same direction. Then
switch directions and do 10 more repetitions.
Personally I think all the 7 are great exercises but the ones that work the
best for me are: Farmer Burns Stomach Flattener, The Vacuum, Tai Chi Waste
Turners, Back Arch w/Forward Bend & Squeeze, and Hands Over head Side Bend.
Im not really a fan of having two side bends in my workout or doing trunk
rotators seeing as how they seem pointless.
The Farmer Burns Stomach Flattener seems to spot reduce very rapidly if
consistently put to use and it also makes your stomach as hard as a rock.
This exercise also develops the solar plexus.
The Vacuum if done properly and consistently helps project the actual 6
pack.
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"I'm in good shape for the shape I'm in."
"Jesus said to him, I am the way, the truth, and the life:
no man comes to the Father, but by me." John 14:6 |
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