8 secrets to training abdominal muscles

Use these simple tips on how to do muscle training. The press is more effective.

It’s hard to find the best way to pump “cubes” on the stomach, but we made a translation of the article where the experienced an athlete gives several real ways to achieve relief of the abdominal muscles.

• How to pump the muscles of the press on the relief
  • 1. Strengthening the body without an athletic belt
  • 2. Divide the area of ​​the rectus muscle into groups
  • 3. Body turns
  • 4. Lift legs
  • 5. Exclusion of the hip flexor muscles
  • 6. Don’t be afraid to train your abs with extra weights
  • 7. Train obliques more
  • 8. Increase the load during training

How to pump the muscles of the press on the relief

This is not the case when you can fulfill and forget. These tips created to help you keep improving training abdominal muscles for a long time. Below are eight interesting facts and techniques for more advanced muscle building press.

1. Strengthening the body without an athletic belt

Some weightlifters argue that squatting with a barbell and deadlift work great against abdominal muscles and allow you to achieve the desired results, although I do not agree, but do not claim that this is not important. Barbell Squat traction train the transverse muscles of the abs, even with medium load and without an athletic belt. Sometimes strengthening of the abdominal muscles is associated with using an individual athletic belt, which, certainly strengthens the hull. He can actually help you. keep your abdominal muscles toned and slim abdominal muscles.

I see many newcomers coming to the gym who are without sufficient preparation and thorough strengthening of the corps begin use the athletic belt. First of all, it is necessary to strengthen body that will allow for ease of movement in everyday of life. I do not recommend using the belt until you do not clearly define the belt sizes that match your complexion.

You should not expect from squats with a barbell and deadlift some serious results in stimulating the abdominal muscles. I will explain why. Keeping the body upright, even with very serious weight load, does not provide full work rectal muscles of the abdomen, those same “cubes” that we see.

That’s because the spine is not involved in these exercises, with bending of which at a certain angle is achieved active the work of the necessary muscles.

2. Divide the area of ​​the rectus muscle into groups

It is necessary to properly train the muscles of the upper press, performing twisting the body, in which the upper muscle group works, and tilts back, where the lower group is already working. Both exercises vary the maximum load on the chest muscles, which is why it is necessary to perform different exercises from different angles for study of different parts of the body. This also applies to the muscles of the press.

The rectus abdominis muscle is single, so you can completely exclude one part from the work. However, you can do emphasis on one group, excluding another. After leveling your hips compresses the upper group of rectus abdominis muscles, directing the chest cage in the direction of the pelvis, as when twisting. In this case, the muscles are reduced to the greatest degree, and only the upper group is involved abdominal muscles, which allows them to work out.

On the other hand, when you do exercises aimed at training the lower abdominal muscles, the torso is in motionless position, and hips try to reach chest cells. Here the muscles of the lower region are already working to the maximum.

3. Body turns

If you care about maintaining health when doing exercises with resistance, then, no doubt, you know the importance of protection the spine, especially its lower part, by holding the back in a straight or slightly curved state. Perhaps this lesson will be useful for exercises that require direct posture or movement with bending, such as squats with a barbell or deadlift, as for training the abdominal muscles, then this is the rule must be forgotten!

Keeping your back straight or slightly curved in area of ​​the lower back during abdominal exercises muscle ensures that the antagonist muscle or rectus abdominis muscle does not will be able to actively decline. And if it cannot shrink, then not able to grow.

Surely you often had to see people who performing leaning forward or backward, keeping your back straight, keeping your body weight on hips cannot bend forward or backward. And bend forward need in the waist area!

Many people miss this important point, between the movement in hips (joints) and in the waist. Bending forward while doing abdominal muscle exercises performed in the waist above the hip, which makes the abdominal muscles to shrink. When performing these exercises, remember that the spine should be bent in a certain way, not hip joints.

4. Lift legs

If you tried to keep your knees or legs up position, you probably know that these exercises are aimed at lower abdomen. But many weightlifters admit the main mistake – stop doing the exercise too soon. If you raise your legs to a level where they are perpendicular to the body, then movements in the lower part of the spine are minimized. By In fact, raising the knees to this level is carried out mainly for due to the interaction of the hip flexor muscles that are not related to abdominal muscles.

Try raising your legs higher and see what happens with the bottom part of the spine. Raising your legs higher and higher, you will feel that the lower abdominal muscles begin to work harder and the lower part of the spine bends! And this is just what you need for training the lower abdominal muscles.

“The best way to workout your lower abdominal muscles lies in the need to pay due attention to the pelvis “, – notes Kapurso. “Your pelvis and hips should move toward frontal tilt, opposite the curvature of the back, to the side belly button during contraction.

5. Exclusion of the hip flexor muscles

Hip flexor muscles are a group of muscles that extend from lower back through the pelvis to the upper tibia. By because the hip flexor muscles are strong enough, some people try to transfer the workload to them during doing exercises on the abdominal muscles where the feet fixed, for example, squats or bends back. When the feet fixed, it is much easier to use flexor muscles and stretch yourself through the muscles of the upper tibia rather than try to use the abdominal muscles to lift the torso.

Let’s do an experiment. With the help of a medball, do with a partner tilts back all the way. Once done, get up. Feel mild burning in the abdominal muscles or upper muscles hips? In the latter case, the wrong muscle group is tired.

Repeat the exercise again. Try this time relax the flexor muscles while doing the exercise. Feel burning in the abdominal muscles? This time you did everything right.

6. Don’t be afraid to train your abs with extra weights

Just because the abdominal muscles contain the most the percentage of slowly contracting muscle fibers does not mean that their should only be trained with an increased number of repetitions and using light loads. The abdominal muscles also contain fast-cutting fibers, and the only way to increase growth of these muscles – use heavier loads with less number of repetitions.

“Start training your abdominal muscles with resistance, and you you’ll see how they begin to grow, “says Kapurso. This includes twisting with simulators and harnesses where you train slowly with an average number of repetitions. This approach is ideal. to work out the muscles of the abdomen.

7. Train obliques more

For many weightlifters, oblique training means two things: tilts to the side and an infinite number of turns without weight with gymnastic stick. If you do too, then you it should be noted that for the development of these muscles in this way the trainers took years.

For rotational movements involving oblique muscles, resistance is needed. Two main ways to strain your muscles – This is to perform exercises with a tourniquet in the style of “chopping wood.” In that In this case, the tension line goes to the side, at which the oblique the muscles.

It would not be bad to use the abdominal muscles, but this should be done right. Add to exercise with turns movements in which the lateral plane of the body works and develop oblique muscles. This can be done from the bottom up, like raising your knees with turning, or from top to bottom, like turns with a tourniquet.

8. Increase the load during training

For some people, working out the abdominal muscles is doing a small amount of exercise with three sets of 20 times at the end of the lesson. If you do the same, then it is time change the program of classes.

The only thing that makes this approach to classes unacceptable is that these exercises can be skipped. “If your goal is to train your abdominal muscles by transferring exercises at the end of classes, then a clear sign that you don’t train them enough, “says Kapurso.” I endure such training for the day when I train my arms and calf muscles, I I call it “extra day” and try as much as possible work them out. I want my abdominal muscles to be strong so they don’t get weaker when I perform basic set of exercises. ”

I would just never do three sets of 20 with the same weight while training the pectoral muscles and at the same time expect some progress. If you want to increase the number of bench press approaches lying, you should increase the load as the strength increases. Abdominal muscles should be trained in the same way, but gradually increasing the load on the muscles as they getting stronger.

No matter what part of the body you are working on, moving to the zone comfort is able to kill the ability to improve. Once the body gets used to the rhythm of training, the load should be increased. Increase the load gradually and make the workout harder adding more weight, increasing the number of repetitions, reducing time to rest or performing large amounts of exercise, or choosing more difficult exercises.

Sources: https: //www.bodybuilding.com/content/8-insider-tips-for-ultimate-abs.html