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Home / Fitness Tips / The best abdominal training for the gym: circuits for upper abdominals, lower abdominals and slants and core

The best abdominal training for the gym: circuits for upper abdominals, lower abdominals and slants and core



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 ̵

1; also called lateral belly – and on the low-lying core muscles. You do not need a special visit to the gym. Just add one at the end of your main workout to make sure your abdominal muscles get the attention they need, even though they can be used as a quick, out-of-the-way abdominal muscle.

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

  Upper abdominal training: dumbbell crunch "title =" Upper abdominal training: dumbbell crunch "/> </div>
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<p><strong>  Reps </strong> 10 </strong> 10 </strong>] Rest </strong> 10sec </p><div><script async src=

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

  Upper abdominal training: Modified V-sit "title =" Upper abdominal training: Modified V-sit "/> </div>
</div>
<p><strong>  Reps </strong> 15 <strong> Calm </strong> 10sec </p>
<p>  Lie with your hands through your head and legs with knees raised at a 90 ° angle. Lift your torso at the same time and pull your knees to your chest. Hold your fingers to your temples and initiate each repetition smoothly without lifting your upper body. Do not let your feet touch the ground between repetitions. </p>
<h4>  3 Modified V-sit </h4>
<div id=
  Upper abdominal muscles workout: Tuck and Crunch "title =" Upper abdominal training: Tuck and Crunch "/> </div>
</div>
<p><strong>  Reps </strong> 12 <strong> Break </strong> 10sec </p>
<p>  Lie with your legs up from the floor and stretch away from you so that they are parallel to the floor with your arms straight at your sides, the floor holding arms straight while you lift the torso and legs inward bend, bend at the knees so that your chest hits the top of your knees, then under control. </p><div><script async src=

4 Crunch

  Upper abdominal muscles workout: Crunch "title =" Upper abdominal muscles workout: Crunch "/> [19659009] Reps </strong> 20 <strong> Calm </strong> 90sec </p>
<p>  Lie on your back, knees bent and feet crossed over chest. Lift your torso with your abdominal muscles and then lower it. Your upper abdominal muscles are almost exhausted, but try to keep the top position of each repetition for at least one second to work as hard as possible. </p>
<h2>  Lower abdominal training </h2>
<h4>  1 Hinging leg raises </h4>
<div id=
  Lower leg Abdominal training: Hanging leg lift

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

  Lower abdominal muscle training: 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

  Lower abdominals training: Hanging knee support

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

  Lower abdominal muscles training: 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

  Obliques and core training: Refuse 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

  Obliques and core training: sitting Russian phrase "title =" Obliques and core training: sitting Russian phrase "/> </div>
</div>
<p><strong>  Reps </strong> 12 each page <strong> rest </strong> 10sec [19659002] Sit on the floor with your knees bent and your heels in. Your torso should be in the upright position at an angle of 45 ° to the floor, turning your torso from side to side and gently moving </p>
<h4>  3 Bicycle Crunches </h4>
<div id=
  Incline and Core Training: Bicycle "title =" Incline and Core Training: Bicycle "/> </div>
</div>
<p><strong>  Reps </strong> 15 Each Page <strong> Rest </strong> 10sec </p>
<p>  Place with his hands on his temples on the shoulder, his legs bent 90 ° to the back. Bring your right knee up towards the chest torso and twisting so that the left elbow hits your knee, then lower it and do the same on the opposite side. Keep your shoulders and feet off the ground to force your abdominal muscles to stabilize your torso. </p>
<h4>  4 Plank [19659054] Sloping and Core Training: Plank "title =" Slashes and Core Training: Plank "/> </div>
</div>
<p><strong>  Time </strong> Max <strong> Rest </strong> 90sec </p><div><script async src=

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.

Tips for training the abdomen

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.


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