Considering that they are in front and in the middle of the body, it's no wonder that your abdominal muscles get a good workout, even if you do not do any exercises aimed directly at them. Compound movements that transfer force between the lower and upper body are hard on the abdominal muscles, and they are an important stabilizer for many exercises, from static stops to explosive jumps.
However, compound exercises such as squats, deadlifts, and overhead presses will all do this. Do your core muscles the world of good. If you want to perform a grooved six-pack, you also need to work on your abdominal muscles. Fortunately, that's exactly what these four-movement circuits are designed for.
There are three six-pack sessions, each focusing on a different area of your abdominal muscles. In one, everything revolves around the upper abdominal muscles, one hits the lower one and one concentrates on the oblique abdominal muscles ̵
How to Perform Each Abdominal Training
These abdominal training sessions are a mini circuit that you can complete at the end of your main workout. The circuits are designed to process the maximum number of muscle fibers as quickly and effectively as possible. So you have to do each of the four steps in sequence, keeping the repetition and rest times. The first move of each turn is the hardest, then with the number of reps per move, it becomes easier and easier. This will make your abdominal muscles harder and harder for longer, ultimately stimulating muscle growth. Rest for the allotted time after the last move and retry the circuit. Make a total of three circuits.
Upper abdominal training
1 dumbbell crunch
Lie on your back and hold a dumbbell or dumbbell disk over your chest with both hands, lift your upper body, then lower it while maintaining tension in the upper abdomen. 19659004] 2 Tuck and crunch
Reps 10 Break 10sec
Fair warning, this hard exercise gives that Tone It becomes a brutal workout with four different hanging exercises: Start in a dead case with your legs, knees, and ankles stretched out, and hold them together as you lift your lower abdominal muscles, then lower them under control
2 Hanging knee elevation spin
Repeats 12 on each side rest rest 10sec
Start in a dead hillside with straight legs and knees. Turn your body and lift your knees to the side. Then return to the beginning. Continue, alternating pages.
3 Hanging knee elevation
Reps 15 Rest ] 10sec
This slightly simpler version of the suspension of the hanging leg always exercises put a heavy pressure on the lower abdominal muscles: start in a dead slope and raise your knees vigorously to activate more muscle fibers in the lower abdominal muscles the start under control to prevent the swinging.
4 Garhammer Raise
Reps 20 Rest ] 90sec
Start hanging on the pole which are knees however already raised around the midsection, and then raise it as high as possible. Back under control, keeping the abdominal muscles engaged throughout.
Obliques and core training
Refuse 1 plank with foot contact
Reps 10 on each side Rest 10sec
Climb into a sloping plank position and lean on a bench with your feet raised Your body should form a straight line from the heels to the head and the goal is to maintain that position throughout the exercise: lift one foot off the bench and move it to the side to touch the ground and then put it back on the bench. Page change.
2 sitting Russian rotation
Maintain a rigorous plank position Your hips at your glutes and the core are tense, and your head and neck are relaxed., Breathe slowly and deeply, hold the position as long as possible.
Look over Deadlift
In this CrossFit-and-strongman era, it is well-known that deadlifting is all you need abs Absolutely wrong In the recent study comparing the most important exercises, it was even found that pressure and plank shocks are self-evident Although the weighted movements exerted the most force on the lower back, the body weight movements for d The rectus abdominis and the outer oblique are the most effective.
What is the frequency?
Once upon a time the myth "endurance" "muscles, the abdominal muscles should be trained every day. It is now more common to make claims that you only need one dedicated core training per week – but the truth is somewhere in between. "Two or three abdominal exercises per week may be optimal for most people," says coach Jonny Jacobs. "It's a good option to break it down into individual days – for static, anti-rotation work and dynamic movements."
Returning the Diffraction
You should now know that hundreds of sit-ups do no good for the back, but that does not mean that you have to completely remove the spinal flexion. In 2017, the back health expert Dr. Stuart McGill wrote an article in which he explained, "If flexibility is important … the trainer may want to select curl-ups and crunches from the entire range … if maximum muscle development is the goal, including the crunch and its variations help. "Some are okay.