The critical element for the abdominal muscles?
Research has shown that there is a sequence in particular within a series each year that offers maximum benefits to all of the affected abdominal muscles. This sequence makes every exercise more effective, than those same exercises individually.
The combination of elements creates a whole greater than the sum of its parts. The ideal order of a series of exercises is defined partially by a principle called “independence of muscle groups”. We will explain it in the following way:
The upper abdominals can be divided, at the same time, into Central and outer sections. From now on, we will use the term “Upper abdominals” to refer to the central section; the outer, call them by name: external oblique. First, consider only the upper abdominals and the lower abdominals. They are independent in this way.
To work the lower ABS, you should use abdominal inferiors and superiors.
To work the upper abdominals, you just use the upper abdominals.
As you can see the upper abdominals engaged in work in the 2 areas. As a result, if tired the upper abdominals are first, his tiredness will limit the amount of lower work.
The solution: exercise the abdominal lower muscle first.
In this way, you can completely exhaust the lower and then work the top-up to reach its limit through exercises that focus on the same. A secondary advantage of this system is that you don’t have to push the upper abdominals as strongly to complete the exercises.
Once it has finished the lower abdominal exercises. The oblique, we can argue something similar about the (Crusaders) against the “Straight” abdominal exercises. Cross movements affect both the upper abdominals and obliques.
Straight movements, mainly affect the upper abdominals. If you make straight exercises first, the upper abdominals are exhausted, preventing the working of the obliques to the fullest. Why cross exercises precede straight exercises. We already have three rules to start riding an abdominal conditioning routine.
Order of exercises
-Transverse and breathing exercises.
-Abdominal lower.
-Lower – crossed.
-Bottom – upper.
-Crusaders.
-Superior.
Myths and mistakes about the abdominal muscles
Working the abdominals eliminates the belly?
If we have a waist with fat tissue accumulation and we want a waist defined and toned, we must give tone to the abdominal muscles with specific exercises. Get a rocky and hard muscle with abdominal exercises, but we would still have something of adipose tissue.
So it is essential to eliminate that adipose tissue (FAT), this will get with a correct and well-planned, power system also we must help with exercises type cardio aerobic, duration, and low intensity, such as races, cycling, swimming, aerobics, etc.
It is necessary to perform many exercises and repetitions to work them properly.
It is true that it is a muscle group that accepts high-level training and that we can work it on a daily basis, but not we must devote excessive time. What matters most is the quality that the amount, by choosing exercises that well to locate work, can achieve congestion quickly and efficiently.
There are people doing hundreds of sit-ups and also of form continuously, this way of working is very doubtful effectiveness, since to do the volume of training are introduced rebounds and impulses that involve other muscle groups unwanted, whereupon it loses effectiveness.
If plastics or neoprene belts are used, we reduce the waist?
That is a true blessing. It is true that reduces the volume of waste, but not us illusionists, this reduction is due to a loss of water, which we will inevitably return to recover. In addition, we run the risk of dehydration, losing salt minerals, necessary for the good functioning of the body, we can also suffer from dizziness, contractions, cramps etc.
Tips
Global warming: Is always important warming before taking action. Resulting in a rise in body temperature, and increases blood flow to muscles, making these much more efficient and less risk of injury.
Range of motion: feel the tension in the abdominal muscles throughout the tour of your movements, both in the concentric phase, when the muscles are shortened up the eccentric when they will along and down.
Speed of movement: the movement speed should be constant and slow both on the concentric travel and eccentric. Avoid inertia and high speed, because you will make a much more thorough muscular work. When progress in your work you can add speed to your concentric movements and reduce it in the eccentric phase of descent, but everything is always with control.
Breathing: This is a very important respiration in all phases of the movement. Inspired by your nose down and exhaled up comfortably and rhythmically.
Weight control: weight control has a lot to do with the outcome of a specific job in the abdominal area since this zone is where it often accumulates much excess body fat. Therefore, the care of the power supply should be part of your training program.
Correct position: always leave a space between the chin and chest. The hands must be in the ears of the head and the lumbar area must be well-supported by the floor.
The food, the fat, and the abdominals
If you are starting in the world of the ABS, you must take into account these conditions:
– Food fats are chemically like the adipose tissue, in a way that they become easily body fat.
– Any sugar after consumption causes a release of the hormone insulin, responsible for regulating the level of glucose in the blood, but also accumulates any excess energy in adipose tissue. Said another shape, anything sweet even without being fat, the body is transformed easily in it, due to the action of insulin lipogenic.
– The fast carbs and high glycemic index, as well as the simple sugars such as very sweet fruits such as grapes or figs, any type of candy or pastries as well as other products of soft drinks, juices, pastries, white bread, are those who must be avoided at all costs. If your regular diet so far contained this type of food in abundance, go to reducing them gradually and gradually, to avoid too sudden changes.
Obviously, you must replace them with others until the diet is only configured for clean and healthy foods such as vegetables, flakes of oatmeal, rice, and pasta, popes and sweet potato, cereals, vegetables, and a small amount of fruit citrus type, which will constitute your sources of carbohydrates.
– The lean meat from beef and horse, poultry such as chicken or Turkey without the skin, fish, and eggs, will represent the contribution of proteins. Ideal for you.
– Drink plenty of water out of meals, because it will activate diuresis and elimination processes. Divide the volume of food into several small meals a day, better five or six three opulent. Eat more calories in the morning and right after training and restraint in rest. Moderate consumption of carbohydrates so that the starchy foods, such as potatoes, rice, pasta, or tubers not part of the menu at noon, in the afternoon, and evening employ only the fibrous and with moderation, i.e. vegetables, vegetables, and salads.
– With regard to the exercise. It is necessary that the intensity reaches a certain cardiac rhythm and activates perspiration so that the body has recourse to adipocytes as fuel.
After decades of experience, it is assumed that mainstream body heavy training is the best method to gain muscle mass. A series of between six and ten repetitions is recommended for this purpose.
Although a single muscle divided into squares separated by a central line, the alba, ranges from the pelvis to the lower part of the thorax, although it is often popularly how abdominal upper and lower. The first range from the navel to the chest and the second from the navel to the pelvis. This muscular wall is activated strongly when we bring the torso to the legs or vice versa.
However, can the definition late more than expected to occur, well because our diet was not good enough and the changes take longer to take effect, either because the metabolism does not react effectively enough. The reality is that waist training will only bear visible fruit if it is free of grease, otherwise, you can have perfectly thick and strong abdominal muscles, but if they are covered with adipose tissue waist will be wide and soft, well in fact the whole body will seem soft.
And one more fact to conclude about the fat and the abdominals:
It is essential to reduce levels of fat in the body for that the waist, and the whole body, are capable of acquiring that tough aspect and trimmed.
For example, the two hormones it produces in the gland and is responsible for regulating the metabolic rate are T4 or T3 or thyroxine and triiodothyronine, as well both are constituted by the amino acid tyrosine and iodine mineral.
Oblique abdominal exercises – Improving the abdomen
The oblique abdominal muscle workout that today you learned in this article is not a difficult exercise, but it should be part of your routine maintenance and daily. With this, we guarantee a correct development of oblique, and thus can wear a waist firm and beautiful.
Exercising the deep abdominal muscles is very important, for aesthetic reasons and because they help your column with the weight of the body and provide you with stability and balance. In short, they allow you greater mobility.
The calories you will burn with these exercises of abdominal oblique vary between 5 to 8 calories per minute. However, remember that the most important variable to have a toned and fat-free belly is the diet. You must make a low-fat diet and eat in moderation. Increase the intake of fruit, vegetables, nuts, grains, and lean proteins.
Stay away from prepared foods, with a lot of salt and caloric beverages. Instead, you must drink plenty of water. Below you can see a video that illustrates these routines, in this case, using a ball.
Let’s get started!
Oblique abdominal exercises
Lie down on the floor and lift your legs and place them over the ball flexed.
1 Place the hip on the floor and leave immobilized.
2 Raise your arms off the soil about 30 centimeters, and let them this parallel to the floor.
3 Raises the head and the neck without jerks.
Exercise:
– Legs and the ball, turn to the right and left and do not move your hips.
– Repeat the exercise 30 times and stop for a few seconds.
– Do 4 sets of 30 repetitions.
Muscles worked:
– Waist
– Obliques
Oblique abdominal muscles exercises
Initial position:
1. Lie on the ground and supporting very well the back on the floor.
2. Fold the legs leaving the plant of the foot resting on the ground.
3. Fold the arms under the head. Or stretch them close to the body.
Exercise
– Only one arm either tried to touch the heel of the foot. The other arm will remain in the same position and we loosened. And then return it to its initial position.
– Repeat this exercise 20 times.
– Make it with the opposite arm.
– Repeat 20 times.
– Toggles an arm and another.
– Repeat 20 times.
In total, you do a whole series of 20 repetitions on each side and one alternate.
Repeat 3 series
Muscles used
– The obliques.
– Hip.
Once you’ve finished the two oblique abdominal exercises, you should do abdominal stretches. So lie down on the floor, arms back, Spears, and stretches your arms while you pull on the tips of toes, hold for 5 seconds, and tug of war. Repeat the exercise 5 times.
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