18 rules of abdominal training
Abdominal muscles are one of the most representative parts of the body, both in man and woman. Their well-groomed shape and sculpted contours show that the athlete, apart from the sweat at the gym, was also able to eat healthy food and obey diet principles. Below you will find 18 rules that you should follow during your stomach workout.
Weight training does not carve the stomach
Work on free weights in the case of such exercises as squat or deadlift involves the abdominal muscles, forcing them to work as stabilizers of the posture and auxiliary muscles, but the 6-pack is primarily the work of isolating the muscles of the abdomen.
Prepare the training plan
Many people practice the abdomen at the end of the workout in the form of several series of tummies on the toes. It is a mistake. Abdominal muscles require the same individualized approach as the muscles of the back or legs.
Untrained belly at the first fire
At the very beginning of the training, just after warming up, our body has the largest energy resources, so we can get through the most difficult exercises on the stomach and go for further training.
Combine abdominal exercises with other parties
Due to their small size, the abdominal muscles are not suitable for filling the day-long training plan, therefore it is worth combining them with other parties, in the case of training the abdomen plays the auxiliary functions. Most often, the abdomen is practiced together with the legs.
Do not be afraid of the stick
Abdominal muscle training can take many different forms and contain a large number of varied exercises, so it is worth emphasizing the exercises performed on the pole in the slouch, such as lifting legs or torso curves.
Training on the stick allows us to mobilize for the work the lower part of straight muscles, considered the most difficult to carve and uncover.
Because the abdominal muscles work all day as the posture-responsive muscles, their training will require 8 to 12 repetitions or 30-60 seconds of holding (plank). Otherwise, the body will not make a clear difference and will not build up damaged muscle fibers.
Distinguish the upper abdominal muscles from the lower ones
The abdominal torso is the part of the straight muscles where we first see the effects of work, because less diaphragm is deposited around the diaphragm than at the bottom, and because the upper abdominal exercises are simpler and much more popular.
The lower part of the stomach requires special attention and will force us to less typical exercises.
You can train your own body weight, and this training also provides for effects, as evidenced by the figures of acrobats or athletes. However, taking into account the capacities of the average person, it is definitely more profitable to supplement the exercise with exercises with a load.
The right of priority
As it was mentioned earlier, the weak belly is trained at the beginning of the training, so the most difficult exercises on the stomach should be done first in order to fully use the initial mobilization of our body.
Due to the adaptability of the human body, it will be necessary to change training plans periodically to avoid stagnation. The best effects are achieved by trainings that constantly surprise our body and do not give him a chance to prepare for a given exercise, so it is worth changing the training once every 4-6 weeks, and once every 2 weeks, make some minor changes.
Both the mass and the reduction are done in the kitchen. The basis of every workout must be a proper diet.
In the case of abdominal training, failure to comply with the principles of proper nutrition and proper supply of calories will result in the formation of a six-pack, which will be scrupulously hidden under the layer of fat.
Ignore the feeling of smoking
As the old training slogan “No pain, no gain” says. If the exercises were easy and pleasant, every guy would walk with a radiator, and every woman had a wasp waist. Strength training involves gradual and controlled damage to the muscle fibers, so that the body rebuilds them with excess, so you should ignore the pain and move forward.
Protect the spine
Training should never be at the expense of health. It serves the progress of our body. Among the many exercises on the stomach there are those that performed for a long time, or in the wrong way, expose the spine to injuries. These are, among others, classic crunches and exercises from group 6 Weider.
Train your abdomen from many angles
Variety of training is one of the secrets of good form. For standard exercises with your own weight, you should add exercises with weights, stretching exercises and stitching exercises – static.
Do not train every day
There are many myths about abdominal training suitable for a separate entry. One of them is the principle according to which the belly can be trained daily.
Abdominals like every muscle grows during regeneration and the right amount is 2-3 workouts a week, depending on the training predisposition.
Do not forget about oblique muscles
Straight stomach muscles, i.e. who prefers a radiator, a 6-pack or a grill, are only part of the whole. In addition to them, it is also worth training oblique muscles, located on the sides of the body, between the pelvis and the end of the ribs.
Apply Tabata training
Those who are bored with performing 3 series of 15-20 repetitions can take advantage of the variety of Tabata training. Certainly it will make our abdominal muscles burn. It consists of 8 rounds in the ratio of 20 seconds. work / 10 sec rest. Make sure you are training with the right load or resistance because they are short periods of time. Maybe you will not feel the burning in the first rounds, but at 7 and 8 already. If it does not happen, it means that you are doing something wrong.
You can read also: Tabata. Exercises that give spectacular results
Nothing motivates you to the effort like a mix of friendly support and a touch of competition. If you only have opportunities, try to train together with your friends.Posted on: December 3, 2018