Exercising core muscles should be effective because it’s not easy to work out these muscles and get cubes on the press. This is not just a standard program for thoughtless execution, but deliberate actions to make your body work. Strong core muscles are the beauty and functionality of the body, and most importantly, you can develop them at home. These are basic recommendations and subtleties that you need to observe when working on the upper body, as well as small tricks.
Use these eight recommendations, they are relevant for training core muscles at home and in the gym.
Strength Development – No Belt
There is an opinion that traction and squats are all that is required, the main thing is that the weight is big enough, the belt will help to take more weights. The implementation of these elements is important, but this recommendation will not help to succeed. In order to direct the action to the transverse abdominal muscle, which is usually required, you should do traction and squats without using a belt. This group will be targeted, especially at the beginning of training, since the overall strength of the body depends on it, and besides, no one will give up on a taut, beautiful belly.
Work with the belt will become relevant later, when the base frame is built, it will provide stability and stability of the position during any action. Using this device would really help to take more weight, but until a certain point this is not required. For example, doing a squat with a lot of weight, you do not use the vertical abdominal muscle. The fact is that the back should be straight, the angle of the body does not allow you to work out the target areas.
Vertical muscles – different loads
Different influences will be required, for example, to work on the upper chest, you need a positive inclination of the body, above the lower part – negative. Exercises for training core muscles, aimed at the rectus abdominis muscle, should also be different, otherwise it will not work out to develop all areas evenly. The load can be completely isolated, this becomes clear on the example of twisting. If your hips are fixed on a bench, your rib cage rises and pulls itself to your knees, while your upper abdomen is turned on. When fixing the upper half of the body and lifting the legs, the lower part receives more tension.
Round your back
Not only effectiveness, but also safety depends on the position of the back during training. It is important to know the theory and understand the technique, for example, if the lumbar region of the back should be straight to perform pulls and squats, then other rules work for working on the press. The source of requirements is the human anatomy, the muscle that holds the back in a straight position is an antagonist for the straight abdomen. Obviously, it is impossible to develop the abdominal zone, keeping the lower back in a straight position, the back should be rounded and lean forward slightly.
It is important to feel the difference between the fold in the lower back and hips to make sure that the tilt is correct. The best contraction corresponds to the position when the body bends at the waist and lower back, that is, above the hip joints. The hips should remain motionless; this is one of the secrets to success.
Knees – rise higher
When performing leg lifts in the hang and similar techniques, knees should be raised as high as possible. Reception perfectly loads the lower abdomen, but is often performed incorrectly, the legs rise almost perpendicular to the body, then immediately fall back. The mistake is, at this point the lower back region comes into effect, and the target zones do not have time to get enough volume. Just lift your legs higher and observe the sensations, this is a completely different level of impact, it is achieved due to the necessary bending of the lumbar.
Hip flexors – locked in place
This is a strong group that goes from the pelvis along the top of the thigh and often takes a significant part of the load with arbitrary performance. You may not attach any importance to this, but this happens when lifting legs on a horizontal bar or sitting, even when training core muscles with a tourniquet or on weight training equipment. You can conduct a small test to verify this, you only need an inclined bench and compact weights, for example, a small dumbbell or medball. Take a twist to failure approach and analyze your feelings after that, a burning sensation will be felt in the hips or abdomen, if it falls on the hips, it means that your technique leaves much to be desired, it does not work what is needed. To solve the problem, you should make movements consciously, deliberately relaxing your hips, then the pressure will go to the press.
Connect extra weight
Based on the fact that the press consists mainly of slow fibers, many believe that a good work-out requires a multi-repetition mode with a small burden. This is not true, because there are also fast fibers, so that this group develops, it is necessary to work on all types of fibers. Resistance exercises are needed and very important. The use of block installations is appropriate, they allow you to make the session really difficult with a small number of repetitions.
Loads should be different, only then development will be effective.
The oblique muscles – special attention
For most people, work on them comes down to two types of techniques – turns with a stick in their hands and tilts to the sides. Repeating them countless times, they expect good development for the oblique muscles, for the sake of justice it should be noted that many trainers adhered to this belief. It has been verified and proved that this area can be activated only with the help of resistance.
You will save time and get better results if you give up on bends and turns in favor of such techniques as side bench and lumberjack. This will redirect the force vector, now it will come from you, which is optimal. If you leave rotational movements in your program, then do not limit yourself to rotations in the lateral plane. Perform body twisting when lifting the legs in the hang, or twisting when pulling from top to bottom in the block simulator in the knee position.
Loads – With Progression
Three approaches of 20 repetitions are considered the standard scheme for work, you should not stick to it on an ongoing basis. When the goal is to work out the chest, no one works according to this scheme with the same weight, the burden is constantly increasing, this is necessary to increase strength. In turn, a developed indicator of strength allows you to switch to a more complex level of training. By analogy, it is worth working with the press, he needs progression, weight gain and load.
The comfort zone is not only a psychological term, it is also suitable for training. Your body is stronger than you think, it quickly gets used to any influences. Progression in core muscle training is expressed not only in an increase in weight and number of repetitions, but also in a decrease in rest between sets.
VKontakte Facebook Twitter