New training, advice needed

[TheMale]

hey guys,

i was training for 3 month, with a great program, it was with the body weight.

anyway i got some great results, but decided to quite since i'm doing Wing Chun and it's just not good for me anymore.

the explenation is simple, i was becoming too much physical, i was using my physical strength and not using the extension of the muscle (which is the ideal)
i don't know if you guys can understand it, but i know i can feel it when i'm practicing its more powerful, and my opponent can really agree with me on it !

long short story, now i can work on: cardio, 6/8 pack, and back

for cardio, i'm good, although i may need some creative idea on how to make it more benefical, i mean carrying weight while running or doing sprint etc.

but for me to work my 6 pack, i need a good program. i need to work on it to take a maximum of benefit.

and for my back, i need to work on that, without including chest, arms or shoulders, do you know some exercice i can do for that ?

so for that, i really need your help !

 

[TheMale]

jumping rope, this summer i was doing 3500 reps for 40minutes with 1 minutes of relaxing every 700 reps. i think i'm gonna do it again.
BTW it's not working on your endurance to run more, isnt it ?

my back and my abs it's because i'm not working on physical strength.
i mean abs or back will not do me wrong when i'm practicing wing chun.
this is the only 2 thing i can work on it and develop without care about my practice.

for the 2 exercices, the first one involved arms, and i want only back nothing else
the secon one looks pretty good for what i'm looking for. but how can i work out on it at home ?

for abs i saw the '8minutes abs' is it good ?

 

[marmel75]

A good program for a six pack? Get down to under 10% bodyfat by eating right. Six packs are made from your diet not in the gym.

 

[TheMale]

yeah but you can increase their volume, so they can be bigger even if you doing a good diet it's always better if you can see them bigger