Diversity training - the key to abdominal shaped "abs"

Change the weight and number of repetitions for the better development of the abdominal muscles

 Hypothesis

Most bodybuilders stick to traditional exercises for abs like crunches, lifting legs, etc. and make them about 20 repetitions of the series. But abdominal muscles are no different than biceps that should vary your weights and the number of repetitions to develop better and avoid stagnation.


 
 The research

The research team from Youngstown State University held entities, men and women, workouts for abs 3 or 6 times a week, and a separate group did not do any exercise during this period. The trainees are doing 3 sets of 20 repetitions of all exercises with 30 seconds rest between sets, they are not changing the weights for the entire period. They measured the strength of the muscles of the abdomen at baseline and 11 weeks after starting the program.

 The result

Researchers surprised to find that whether the subjects were trained to stomach 3 or 6 times a week, the strength of their abdominal muscles haven't risen significantly.

  Conclusion
Training with the same resistance, with no change in the number of repetitions, leading to sluggish even when it comes to abs.

  Advice

Regardless of how many often you train your abs, the most important success factor is the diversification of gravity impedance and number of repetitions. Necessarily add weight exercises like crunches with weight,sit ups on machine, etc., to change the resistance. Alternate heavy weights with fewer repetitions (6-8), moderate severity medium reps (8-15) and light weight (or no weight) with many repetitions (15+).

Seated barbell twist

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: rod
Level: Beginner
Movement: Pushing
Method of execution

➡ Place the barbell on your shoulders and hold it with your hands.

➡ Sit on bench.

➡ Start twisting the body in the waist by working only with obliques and not be rolled forward or backward.

➡ The exercise is performed at a moderate pace and without redundant haste in order to reduce the possibility of injury.

➡ If bending barbell, perform slower. Do not slouch and do not overdo with the weights.

➡ Twist to the largest possible amplitude, but with little acceleration.

➡ During the execution strive to not rotate your head sideways, eyes must be impetuous forward and head up.

➡ Keep your back straight while the execution.

Weighted sit-ups with bands

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Equipment Supplies: Bands, bench
Level: Advanced
Movement: Pulling

Method of execution

➡ Adjust the tilt of the bench.

➡ Tighten the rubber band around the base of the inclined bench. Let it handles are in a position such that you can easily grab them when you lie down on the bench.

➡ Sit back and fix your legs one by one.

➡ Relax your body back, let your legs slightly bent at the knees. Grasp the handles on rubber bands.

➡ Take some air.

➡ First slowly lift only the top of your spine, and only then start to fold around the spine and breathe out.

➡ Stop and hold just before the base of your spine to become vertical or when you feel that the load in the stomach weakens.

➡ Slowly descend in reverse order, first base of the spine, and only then the upper portion head.

➡ Repeat.

Sliding roller for abs

Main muscles performing the movement: Abs
Other muscles involved in movement: Shoulders
Mandatory Equipment: Roller (Ab Roller)
Level: Advanced

METHOD OF PERFORMANCE 

1. Hold the roller with both hands and knees on the floor.

2. Place the roller on the floor in front of you so that you can stand on your knees and hands. This is your start position.

3. Slowly slide the roller forward, so to stretch your body in the right position. Tip: Take your body down so as far as you can without touching the floor. Breathe in this part of the movement.
  

4. After a pause in the stretched position, start to pull back, to return to the starting position as you breathe out.

The walk to the farmer

Main muscles performing the movement: Forearms
Other muscles involved in movement: Abs, gluteusi, thighs, lower back, trapeze
Equipment and facilities: A great weight with grip
Level: Advanced

METHOD OF PERFORMANCE 

1. There are various gadgets that can be used for this activity. Can be performed with big dumbbells, bar, etc. Begin by standing between conveniences.

2. Once you grab the handles, lift them, keeping your back straight and head up. 

3. Go on, making small, quick steps and remember to breathe. Move 50 - 100 meters as fast as possible.

 

Touch the heel

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Not required
Level: Beginner

METHOD OF PERFORMANCE 
  
1. Lie on the floor with knees bent and feet on the surface at a distance of about 50 to 60 inches apart. Be sure your hands are extended sideways to the body. This will be your starting position.

2.Make a curve forward and upward through the torso to the right side and touch your right heel, holding for a second. Exhale performing it.


3.Now slowly return to the starting position while inhaling.

4. Now repeat the movement on your left side. Exhale and return to starting position while inhaling. After touching both feet, then you made ​​a repetition.

Bending barbell "Good Morning"

Main muscles performing the movement: Long dorsal muscles, glutes
Other muscles involved in movement: Abs, gluteusi, lower back
Mandatory Equipment: rod
Level: Advanced
Traffic: N / A

Method of execution

➡ Heat the waist and hips before you start the exercise. Perform a series of bending straight back without encumbrances.

➡ The lever is taken from the rig. Should step back and reposition the steps below the shoulders.

➡ The abdomen tightens, the pelvis is rotated slightly forward in the backward pelvic rotation.

➡ Bend your knees slightly and lean forward while holding the spine straight.

➡ Move hips back as you lower.

➡ Stop far allows flexibility in the hips, and without moving the pelvis begin to straighten.

➡ With emphasis erector, shoulders should return to the starting position before the pelvis. In focusing on gluteusite the opposite.

4 exercises for abdominal press

Importance of the muscles of the core is large in the rest of the body. Without stability in the abdomen to achieve the goals it is impossible to offer workout crunches with which to grow healthy and strong muscles.

 The exercises consecutively with three circular workouts.

1. Crunch presses with dumbbell 
 Lie on your back and bend your legs at the knees. Hold the dumbbell with outstretched arm above his head. Perform crunch ups.

2. Crunches with weight
  According to your level of experience, choose a suitable weight. Beginners could use disk weighing 5 kg, advanced 20 kg.

3. Lift the legs


 Lift the legs forward and up then lift them awry. Advanced you can use ankle weights 2.5 kg.

4.  Side presses
In this exercise, the range of movement is relatively small. About your side and lift both your upper body off the floor and lower body. Hold for a second in the up position.
 

Sliding roller for abs

Main muscles performing the movement: Abs
Other muscles involved in movement: Shoulders
Mandatory Equipment: Roller (Ab Roller)
Level: Advanced
Movement: Pulling
Method of execution

➡ Hold the roller with both hands and knees on the floor.

➡ Place the roller on the floor in front of you so that you can stand on your knees and hands. This is your start position.

➡ Slowly slide the roller forward, so to stretch your body in the right position. Tip: Take your body down so as far as you can without touching the floor. Breathe in this part of the movement.

➡ After a pause in the stretched position, start to pull back, to return to the starting position as you breathe out.

Touching the heels of lying position

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Not required
Level: Beginner
Movement: N / A

 Method of performance
 
1. Lie on the floor with knees bent and feet on the surface at a distance of about 50 to 60 inches apart. Be sure your hands are stretched sideways to the body. This will be your starting position.

2. Make a curve forward and upward through the torso to the right side and touch your right heel, holding for a second. Exhale performing it.

3. Now slowly return to the starting position while inhaling.

4. Now repeat the movement on your left side. Exhale and return to starting position while inhaling. After touching both feet, then you made ​​a repetition.

5. Make the required number of repetitions.

Vertical lift the legs from lying on a horizontal bench

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Bench
Level: Beginner
Movement: N / a

METHOD OF PERFORMANCE 

1. Lie on your back on a flat bench and stretch your legs.

2. Put your hands or under gluteusite with palms down, or sideways, holding on to the bench.This will be your starting position.

3. Holding the legs fully stretched out as far as possible, raise them up until they form a  90 - degree angle with the floor. Exhale as you perform this part of the movement and hold for a second at the top of the movement.

4. Inhale, slowly move your legs down to the starting position.

Diversity of the trainings - the key to abdominal formed "tiles"

         Change the weight and number of repetitions for better development of the abdominal muscles

A hypothesis
Most bodybuilders stick to traditional exercises for abs like crunches, lifting the legs from the VIS, etc. and make them about 20 iterations of the series. But abdominal muscles are no different than biceps that should vary your weights and the number of repetitions to develop better and avoid stagnation.

The study

The research team from Youngstown State University (Ohio) held entities, men and women, workouts for abs 3 or 6 times a week, and a separate group did not do any exercise during this period. The trainees are doing 3 sets of 20 repetitions of all exercises with 30 seconds rest between sets, they are not changing the weights for the entire period. They measured the strength of the muscles of the abdomen at baseline and 11 weeks after starting the program.

The result

Researchers surprised to find that whether the subjects were trained for stomach 3 or 6 times a week, the strength of their abdominal muscles have risen significantly. 

Conclusion

Training with the same resistance, with no change in the number of iterations, leading to sluggish even when it comes to abs.

An advice
Regardless of how often you train your abs, the most important success factor is the diversification of gravity resistance and number of repetitions. Necessarily add weight exercises like crunches with weight prayer pulley crunches machine, etc., to change the resistance. Alternate heavy weights with fewer repetitions (6-8), moderate medium reps (8-15) and light weight (or no weight) with many repetitions (15 +).

Flat stomach = Mission Possible

As you know, the abdominal area is one of the most difficult to maintain, so for women and
men. For this reason, you should work harder to get a flat stomach, which gladly show.


Here's the "recipe" for a great belly, which consists of five exercises:


1. The first exercise is called "plank." All you have to do is to lie sideways on the floor, leaning with one arm bent at the elbow. Legs are over one another, and the body remains static. Hold for 30 seconds and then relax. Having mastered this exercise, you will see that your abdominal muscles become stronger and more durable.

2. The second exercise is a continuation of the first - side plank. To execute it, you take your similar position away, but put your weight on your palm and gently crossed legs. Once you have taken this position, you must lift your back leg to your chest and return it to its original position. Repeat several times on each side.
 

3. The third exercise can not be done at home, and if you do not have bench and ball. All you have to do is to lie down on the bench with your legs up so that tense up your abdominal muscles. You have to lean forward about 50 degrees above the bench. Stretch your arms forward and pick up a ball. From this position rotate your body left and right, as do a number of reps on each side. For greater load can increase reps or weight.

4. The fourth exercise also requires additional items. Place the rack of free weights in the corner of the room. Hold one end of the the bar with both hands and feet slightly apart. Describe the arc with your hands, squat with your body left and right. Exercise can become more difficult if you add weights on top of the bar.

5. The fifth exercise requires a large fitness ball. Stand in position for push-ups, and put both feet on the ball. Try to balance your body and the ball. Once you do this, back up the leg and place it on the floor and then back on the ball. Perform the same with the other leg. Start with 20 repetitions.

Crunches Machine

Main muscles performing the movement: Abs
Other muscles involved in movement: No
Mandatory Equipment: Machine crunches
Level: Advanced
Traffic: N / A

Method of execution
➡ Select light resistance and sit on the machine for crunches with your feet under the lower pads and grab the upper handles. Your hands should be at a 90 degree angle, triceps touch the machine. This will be your starting position.

➡ Start lifting your legs by doing crunches through the upper torso. Breathe out while doing this. Let the movement is slow and controlled. Concentrate on using only the abdominal muscles, while your legs and feet relax .

➡ After a second pause, slowly return to the starting position as you breathe.

➡ Repeat.

Fast workout for abs

Instead of widely description of general principles for the load of the abdominal muscles we offer you a strong and burning workout that you can do 2-3 times a week for 6 weeks to turn your abs into tiles. This, of course, will be the continuous that you follow a good diet and getting enough sleep. Stop your mouth and start with the load ... now:

• Crunches х 20
• Wheel х 20
• Twisting with weight х 20
• Climber х 20
• Plack, knees to elbows х 20
• Plank х 20 seconds

Rest for 20 seconds and start again. Do this 2-4 times a day, 2-3 times a week and you will see wonderful results.

Advanced Training

The good thing about exercise is that thet have no limit! Always be more complex and vary according to your own abilities and desires. And if you're not a fan of the hall, with its weight can achieve miracles.
 +
Coach Jonathan Angeli offers you a 30-minute workout that you need comfortable clothing and nothing more.

Specialist warns that before embarking on this exercise, you should have at least a year, serious physical training. Do not play them if you have any injuries and injuries and nice warm you be cardio - for example, 5 minutes far jogging and 10 minutes dynamic stretching.

Here they are:

Attacks with a jump

Bring one leg up, squatting, so the knee to get a foot before the ground. The back is straight and the torso too. Then return to the starting position, hop with hands upraised and change legs.

The exercise is performed  3x 10-15 reps per leg.

Bridge on one leg

Lie on the floor. Bend your knees so that your feet are glued to the ground. Lift your butt and back and peel off one leg from the floor by lifting it with a heavy knee. Return to starting position and repeat with the other leg. 

The exercise is performed 3x 10-15 reps per leg.

Planck-star

 
Stand on one side with the feet glued to each other and extended support arm. Gradually lift the other leg up and not touching the ground in the same direction.

Return to starting position and repeat with the other leg.

The exercise is performed 3x 10-15 reps per leg.




Pushups upside down

 

This exercise is really a master! If you can not balance your body, use the wall for support. As your back builds on it. Body should be upright.

Exercise is performed 3 times for 10-15 repetitions.



 
Squats with a twist

 

There's nothing complicated. Just when you straight the body after squat bounce up turning sideways.

Exercise is performed 3 times for 10-15 repetitions.



Planck-balance

Planck is among the best exercises for abs, long as it is performed correctly. It tightens the waist, shoulders, and even thighs. In this case, it is more difficult to imple one pivot arm forward and lifting the opposite leg up.

The exercise is performed 3 times while holding 30 seconds raised limbs.


Feedback press

Lie on your stomach. Stretch your arms and legs and start bending your spine in the opposite arc by lifting both upper and lower body.

Exercise is performed 3 times for 10-15 repetitions.


 
Pushups with clapping

You must have really strong hands to do this exercise. The idea is simple pushup to push up to be able to clap your hands and still fall on palms.

Exercise is performed 3 times for 10-15 repetitions.