Consiga o Abdômen Definido o MAIS RÁPIDO | DESAFIO

🔥 Free Event! Shape of the Hexa | REGISTER: https://lalarefundini.muscleplus.com.... 💪 Become my student too: http://lalarefundini.muscleplus.com.b... How to transform your abs in two weeks with a daily ab and plank challenge How to transform your abs following an ab challenge focused on the rectus abdominis, transverse abdominis, and plank? In this video, I explain exactly how to do a two-week ab challenge using conscious ab training, intensity control, and specific exercises like upper crunches, lower crunches, rowing crunches, plank exercises, and mountain climbers. If you want to know how to define your abs in two weeks, how to flatten your stomach with ab training, how to activate the transverse abdominis correctly, and how to create a daily ab workout at home, here is the complete step-by-step guide. I explain how the abdominal wall works, how to work the rectus abdominis, why the transverse abdominis is essential for slimming the waist, and how the plank exercise helps pull the belly in. During the two-week ab challenge, I teach how to do the upper crunch correctly to strengthen the rectus abdominis, how to perform the lower abdominal exercise to activate the abdomen from bottom to top, and how to use the rowing abdominal exercise to combine trunk and hip flexion in abdominal training. I also explain why the plank exercise is fundamental for the transverse abdominis and how to control breathing to increase abdominal contraction. If you are looking for a two-week ab challenge, this ab workout is designed to be done every morning at home, without equipment. I talk about the intensity of the ab workout using perceived exertion, how to rest correctly between sets, and how to progress the abdominal exercise over the days. The two-week ab challenge is divided into phases, starting with upper crunches, lower abdominal exercises, and plank exercises, progressing to rowing abdominal exercises and mountain climbers, always reinforcing the work of the transverse abdominis. If you want to know how to do a plank correctly, how to breathe during the plank, how to avoid mistakes in abdominal exercises, and why not to focus so much on obliques, this video answers those questions. The abdominal workout presented here improves aesthetics, strengthens the core, and helps reduce the appearance of a bloated belly by activating the transverse abdominis. Throughout the two-week abdominal challenge, you'll learn how to increase the intensity of the abdominal exercise, how to use peak contraction, how to accelerate the rowing abdominal exercise to activate stiffer fibers, and how to use the mountain climber as a climbing abdominal exercise. This abdominal workout is ideal for those who want to define their abs, strengthen their core, and create an efficient and safe daily abdominal routine. Questions answered in this video: How to define your abs in two weeks with daily training? How to do a crunch correctly without neck pain? How to activate the transverse abdominis in abdominal training? Does the plank help to slim the waist? How many sets and what intensity to use in abdominal exercises? Can I do this abdominal challenge every day? Chapters 00:00 Two-week challenge for defined abs 01:24 Morning routine for at-home ab workout 02:01 Upper crunch and correct abdominal technique 05:49 Lower abdominal and spinal flexion 07:16 Plank and activation of the transverse abdominis 09:24 Second phase of the ab challenge 10:39 Rowing abdominal and complete core stimulation 13:10 Third phase and breath control in abdominal exercises 15:17 Mountain climber as a climbing abdominal exercise 16:40 Advanced plank and finishing the ab workout ------------------------------------------------------ ➡️ GROWTH supplements have a discount with my coupon ''LALA'' ➡️ Use my DISCOUNT COUPON on the Oficial Farma website: LALA ➡️ Become a Channel Member and Get Benefits:    / @laérciorefundini   ➡️ Growth app for counting calories: http://bit.ly/3O2tueX