How to build a beautiful and washboard abs? The training program for developing abdominal muscles. What exercises are most effective? What are common errors encountered by beginners? The answers to these questions, read this article.
Washboard abs – one of the main indicators beautiful sports figures, among women and among men. It is activated when you perform virtually any exercise and plays an important role comprehensive training body. Not only newcomers, but many experienced athletes don’t know how you can quickly pump up the press. However, without this muscle group, it is impossible to get a slender toned physique and bulky muscles.
The structure of the press
Press refers to the core muscles that support the entire torso. With his help during the execution of power exercises, the load is optimally distributed over the body, providing maximum performance. Weak press allows you to train other muscles with high efficiency, resulting in sports progress slows down. Therefore, exercises aimed at pumping the bark, are present in the training program of any experienced athlete.
One of the most common myths associated with the structure of the press, is that he is perceived as a set of muscle groups. On the basis of this principle, the program of training aimed at the elaboration of individual parts of the abdomen (e.g., lower and upper).
In reality, abdominal muscles, solid muscle, fully loaded in any exercise.
To study separately each row of blocks is impossible.
However, the abdominal muscles really consists of three muscle groups:
- rectus abdominal 6 pack abs;
- front gear.
These divisions operate together, so to achieve high performance is possible only with a comprehensive elaboration.
Top 5 worst mistakes in the AB workout
Novice athletes who don’t know how quickly pump up the cubes, press, often make mistakes, hindering progress. Because of this, even with regular load of abdominal muscles the training effect is minimal. A list of the most common mistakes when pumping the press included:
Some athletes no result even with all the rules. This problem occurs if you have not configured the muscular connection known as amnesia abdominal muscles. To activate the press needs to take a supine position, lift upper torso, pressing the lower back to the floor and stay in this position for 2 minutes. Professional athletes can replace this method by the rotation of the torso in vis on the crossbar. After that you can start performing any exercises aimed at pumping the press. Described tips will help to abdominal muscles feel much better during your workout.
Novice athletes who don’t know how fast to pump the stomach, should begin with standard exercises:
In each approach, you must execute the maximum number of repetitions. These exercises are recommended in conjunction without interruption. Superset complex will work core muscles, increasing the effect. The optimal load to get the result – 3 approach.
Exercise on uneven bars
Training the bark on the beams will allow to study all areas of the abdominal muscles in one superset of 3 exercises. For this you need to squeeze the body up, then fix a straight arm. The shoulders don’t have to sink downwards, otherwise the load will be redistributed to other muscles. You then alternately perform:
In each exercise it is recommended to do maximum number of repetitions. Describes the training program further strengthens the triceps and shoulders, allowing you to pump and other muscle groups.
A balanced diet
In the absence of proper nutrition, even the most efficient exercise will not help to get relief the pressure with a well-defined cubes. First, you need to balance the amount of proteins, fats and carbohydrates. Allowable rate differs depending on the goal:
- a set of muscle mass (carbohydrates – 40-60% fats and 15-25% protein – 25-35%);
- maintenance (carbs – 30-50% fat 25-35% protein – 25-35%);
- weight loss (carbs – 10-20% fat 30-40% protein – 40-50%).
Each component plays an important role for the body. Excluding one of them (for example, fats), you can get health problems.
Second, as the recruitment of muscle mass and the weight loss is based on controlling the amount of calories consumed. Often enough to combat obesity do not have to make significant changes in the diet – just reduce portions and eliminate unhealthy products. Balanced diet – 80% result when pumping the press. By improving the diet, getting the first results from training can be very fast.