To create a super abdominal press: an anatomical reminder, 10 abdominal questions, and an abdominal bodybuilding program.
What is more important in these holidays than the press?
Summer is only six months away, and now is not the time for the unemployed, if you want to be beautiful this summer!
In this article, we will try to answer most of the questions that you ask yourself in the form of questions, and the answers and programs will obviously be given at the end of the article.
Contrary to popular belief in all gyms, the abs are not used to bend the chest, which, unfortunately, is too common.
Thanks to the inserts, they do not affect the hip.
The large right one encircles the lower back, the inclined ones (small and large) allow you to rotate the bust without shifting the hips and tilt the chest laterally.
Finally, the transverse incision is an invisible and unknown muscle to some. It is used to “tighten” the stomach and, therefore, gives a flat stomach. We work on this during the “Vacuum” type exercises, which we will see below.
10 frequently asked questions
- Watch your abs: exercise or diet?
Many people say that they never work abs and that this is just the story of diet, diet.
The truth is, if you haven’t worked for the press, no matter how dry you are, it won’t work, or “chouilla”. During the diet, he needs muscle (in quantity).
It’s like you never do biceps and hope you have them at the end like magic.
- Is it useful to work with the press in droves?
If you don’t work on your abdomen to gain weight, you run the risk of accumulating fat locally on your belly.
Even if we are inclined, as soon as we take fat to take it into the abdominal cavity, working with them all year long avoids excessive consumption.
Also, the abs, like any other muscle, you must work on them if you want to develop them. Don’t work on them, you risk being dry with a flat stomach!
- Should we tilt if we have a good sized target?
Contrary to popular belief, it is not easy to take slopes. You won’t get a few inches of slanting without forcing it for years on end.
Working on them will allow you to see them appear on a diet or if you are not too fat.
- Are squats preventing you from having a thin waist?
If you do heavy squats without a belt, your belly as a whole will obviously grow to keep your back in the correct position.
But this remains very minimal. You are not going to take 5cm around your waist. If you’re really worried about putting a few millimeters around your waist, wear a belt.
- My abs are asymmetrical, what should I do?
This is a genetic disorder, you must accept your abs as they are:
An example of abdominal asymmetry in a bodybuilding competitor
- Which exercises should have 8 squares instead of 6?
It’s still a question of genetics. Most people have six squares, rarely eight:
8 perfectly aligned squares, there are some lucky ones!
It depends on the number of “tendons”. There’s nothing you can do about it!
- I can see the abdomen, but the abdomen is not flat!
This is because you neglected the abdominal muscles: the transverse muscles.
This is a muscle that works by striking during your abdominal exercises. Then you will realize that your waist is getting thinner.
You can also do it by doing the Vacuum exercise.
You may also have intra-abdominal fat, in which case the diet will cause your stomach to deflate.
- Are the planking exercises useful for watching the abs?
The answer is no, but forget that they improve your back support during exercise such as rowing, squatting or deadlift, and in your daily life.
Cross section works well during planking.
Thus, these exercises help you get a flat stomach and keep your back healthy.
- Is it possible to insulate the press from below or from above?
Literally, the great right is just one muscle. There is no top or bottom.
However, according to Michael Gundill, we can say that thanks to the concept of compartmentalization, we can more or less work with muscles.
So when you do the crunch, you wrap your lower back around the top of your bust. The “upper part” of the basic right is more elaborate.
But when you wrap your lower back away from your hips, such as when you wrap around your pelvis, it’s the “bottom” of the rectangle that is most effective.
Please note that we are not selecting the “top” of the “bottom” of the main right, both parts work at the same time. Just one accentuates one part over another.
- Should we do abs in long or short bursts?
It all depends on your goal. It’s like any other muscle.
If you are only doing light long bursts, your abs will not add bulk, but you will prevent all the fat you take in during the increase from storing on it, and it will be easier for you to dry at belly level.
If you only do heavy short bursts, your abs will bulge and be fat. But you will not be limiting your fat intake or setting the stage for a dry diet.
This is why you should do both short and long streaks, or if your level allows for heavy and long streaks.
- What are the best press accessories?
It is very rare to find good machines to train your abs. In general, they are geared towards the work of the right person, but do not allow rolling up the lower back. In other words, they’re rotten!
The best abdominal accessories are the Abmat and Swiss Ball because they increase the range of exercise.
- Are squats and leg lifts good ab exercises
If you read this article well, you already know the answer: NO!
These exercises mainly work on the hip flexors, which are the anterior right quadriceps and iliac bone, because you are flexing your hips and not flexing your lower back.
You will also find squats (or chest lift) and knee lift in the quadriceps strength training section.
General culture in the press
- Where did abdominal hernias come from?
An abdominal hernia is the exit of an organ similar to the viscera of the peritoneum (the membrane that covers the abdomen). Too much pressure during exercises such as squats or deadlifts can cause it.
This can be avoided by placing a wide belt in the front, not in the back, as is often the case. However, this rarely happens without a belt.
- Why do professional bodybuilders have abs and a big belly?
This is due to the abundance of doping products they absorb, and in particular to growth hormone, which, as the name suggests, causes swelling in all organs, such as internal organs.
And if they get bigger, they take up more space in the belly and propel it forward, giving more sales despite no fat.
An example of a “big belly” in a bodybuilder, albeit dry. Here it is “exaggerated” because the bodybuilder is in full breath and bends slightly. Also note that the lack of lateral work is also one of the reasons for the “big” belly, as shown above.
Super Abs Program
Now let’s talk about programs for Super Abs! Don’t forget the diet drying program available on the website if you want them to appear.
Abdominal Beginner Program (3 days a week)
As a beginner, you don’t need to complicate yourself. Two exercises should be used as priorities: crunch and pelvic wrap.
It’s useless to isolate slopes if you’re just starting out!
Intermediate abdominal program (2 days / week)
If you’re in the middle, it’s time to work on your overall abdominals, rectum, oblique and transverse.
So, you can alternate between two different sessions:
Crunch on high pulley
Pool wrap suspended from a fixed bar
Advanced Abdominal Program (1 day / week)
When you have confirmed and know how to increase the intensity of your sessions, one session per week is more than enough. This session can be:
Swiss Ball Crunch – Pool Wrap with Abmat
Inclined beams suspended from a fixed bar – Vacuum
My recommendations for the program relate to intensive exercises, that is, heavy, short-lived and light series, which are shown to avoid the accumulation of fat on the abdomen.
These classes, based on a long and light series of exercises, can be performed as many times as you want during the week from the Intermediate level.
I deliberately skipped the reps, as usual, in the super abdominal exercises. The answer is in the article: How many reps do you need to do to gain muscle mass?
I can only hope to see this summer on the forums with cool press in your photos!