Для создания суперабдоминального пресса: анатомическое напоминание, 10 абдоминальных вопросов и программа абдоминального бодибилдинга.
Что важнее в эти праздничные дни, чем пресса?
До лета осталось всего шесть месяцев, а сейчас не время для безработных, если вы хотите этим летом быть красивой!
В этой статье мы постараемся ответить на большинство вопросов, которые вы задаете себе в форме вопросов, а ответы и программы, очевидно, будут даны в конце статьи.
Вопреки распространенному мнению во всех спортзалах, пресс не используется для сгибания груди, что, к сожалению, слишком часто.
Благодаря вставкам они не влияние на бедро.
Большая правая обхватывает поясницу, наклонные (маленькие и большие) позволяют вращать бюст без смещения бедер и наклонять грудь в боковом направлении.
Наконец, поперечный разрез – это невидимая и неизвестная для некоторых мышца. Он используется для того, чтобы «подтянуть» живот и, следовательно, дает плоский живот. Мы работаем над этим во время упражнений типа «Вакуум», которые мы увидим ниже.
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
Мои рекомендации по программе относятся к интенсивным упражнениям, то есть тяжелым, недолгим и легким сериям, которые показаны во избежание накопления жира на животе.
Эти занятия, основанные на длинных и легких сериях упражнений, можно выполнять сколько угодно раз в течение недели с уровня Intermediate.
Я сознательно пропустил повторения, как обычно, в упражнениях на супер брюшной пресс. Ответ в статье: Сколько повторений нужно сделать, чтобы набрать мышечную массу?
Я могу только надеяться увидеть этим летом на форумах с классной прессой на ваших фотографиях!