Work your abs – Ticinonline

When we talk about the abdomen we usually refer to the three muscle layers in front and around the viscera (rectum, oblique, transverse).
Because of their insignificant “aesthetic importance”, abdominal training arouses a great deal of interest among fans of fitness, exercise and all related activities.
Nonetheless, the abdominal waist forms a fundamental part of the core or nucleus and participates in pulmonary respiration (forced expiration), visceral content, and trunk protection and posture stabilization – both in general gestures and during sports performances.
Therefore, a well-trained abdomen performs a preventive function against various uncomfortable conditions and pathologies – such as some types of back pain or lumbago – as effective.
In this article, however, I will focus more on how to train your abs in general. I will not talk so much about useful exercises, but about the “undisputed truth” and forgotten legends when creating a specific training schedule for the abdomen.

What are abdominal muscles?
Parts of the abdomen are used to bend the torso (front and side), to exhale loudly, to hold and hold the viscera. So they are very useful in both daily life and sports.
The abdominal segments are basically four pairs (eight in all) of muscles, arranged in pairs and arranged symmetrically according to the plane of the body’s bow and arranged in three levels:

Rectus abdominis: One on the right and one on the left, on the chest on one side and in the pelvis on the other. These are mainly responsible for the bending of the front of the chest. They make the famous “six-pack” or belly tortoise;

Italic: Internal and external, right and left. These are always inserted between the thorax and the pelvis but later with the opposite course of the fibers between the inner and outer; The internal ones are deeper, while the external ones are superficial like rectus abdominis and are also called “lateral abdomen”. They allow lateral bending of the torso;

Transverse: One on the right and one on the left, always inserted between the chest and pelvis. These are the deepest and show a horizontal orientation of the fibers – actually transversal. Their “distinguishing” function is the suffocation and containment type on the viscera. According to some, a good transverse tone will also have a mild anorectic function.

Principles of training

How do you train your abs?
Abdominal muscles are trained just like others.
First, we need to consider whether it is necessary to prioritize one or the other.
Second, the principle of training load is applied to maintain a balance between the essential parameters of intensity, volume and density, depending on the purpose of the training.
Exactly, since it is not said that abdominal training must be aesthetic.

For example, let’s say a boxer; Her abdominal training is really necessary, since in athletic gestures these are constantly compressed for a variety of purposes. However, the type of stimulant will be aerobic-anaerobic lactacid mixture.
A bodybuilder – or anyone who wants to increase their abdominal trophism instead – will train primarily the rectum and external oblique, but with alactaside and lactaside anaerobic stimulation to support their hypertrophy.
There is no level of hypertrophy that can reveal a foggy stomach. That is, it is the adipose panicles that, when thinned, allow the pack to be highlighted. First, there is a need to get down to a useful level of body fat (BF) – which varies mainly between the two sexes at childbearing age (women, due to their usually gynoid (pear) structure, may have a higher BF).
What is pure, in any case, is abdominal paniculus adipose. In a word, it is necessary to “lose weight”.
The type of abdominal motor unit (nerve and muscle components) varies according to the muscle, subject, and level of training (mainly oxidative or glycolytic, fiber type). That is to say, the process of hypertrophic growth is always the same. It is therefore advisable to follow the general guidelines of training for muscle mass, periodically touching moderate intensity and also the amount of higher training.

Regarding abdominal training, we can summarize the following:

  • It is possible to train both in the buffer (do not lead the series to failure) and for failure, provided that the latter is not permanent and / or marked by junk volume (useless volume) and the buffer still reaches adequate training. Load; The ideal would be their bike.
  • Intensity always tends towards higher levels of contraction; For large muscles, it is recommended to work about 85%. For the abdomen, it is not really that easy and for this purpose, wire-like overload exercises can be very useful.
  • The number of training sessions per week / micro-cycle should be about 2; 1 can be too little and 3 too much – depending on the training load of each workout.
  • The total number of sets (sets), depending on whether you are failing or working in the buffer, should be 12-20 per week / micro cycle.
  • The tense time (TUT) of each series is clearly inversely proportional to the intensity.
    You can increase them for each delegate (delegate), decrease the number of delegates per set, and vice versa.
    It all depends on the purpose of the training cycle; In search of energy, TUTs decrease, while in search of muscle “technique” and “quality”, as well as lactic acid or bizarre phase (tightness) increases, TUTs increase.
  • Recovery within the set is a very subjective factor. However, they should operate between 90 ” and 150 ”.
    Those who feel they are only “ready” between 45-60 ” are not training in the high intensity range.

Don’t get me wrong
Here are some popular myths that continue to contaminate your abs workout.
First, the most common common mistake – and most of the post-exercise back pain – is caused by antiflexion of the pelvis, or forward rotation, which overloads the psoas-iliacs and partially the quadriceps. This may be due to a primitive wrongful death sentence – lack of knowledge of techniques, such as straightening the legs or sitting with locked ankles – or abdominal muscle fatigue or even paramorphism (posture error) or dysmorphism (structural problems).

Like all legends, the ones I’m going to tell you about are based on truth – though far from what we might define as “shareable.”

  • The belly tortoise is a privilege of young age. False. Anyone who doesn’t stop exercising and eating properly, even in their 60s, has a great six-pack.
  • Abs “genetic”. If you are not good, you will never get them. False. It is true that the sensitivity of tissues to the catabolic hormone of abdominal pancreas may vary greatly, but field experience has shown that even former obese individuals can get low levels of fat to highlight the underlying muscles.
  • It is not fat, it contains more water than anything else. False. Water retention is a condition that fluctuates from para-physiological to pathological and does not occur with high frequency in the general population. What is put on the muscles is nothing but fat.
  • It’s not fat, it’s more swollen. False. Swelling affects the viscera, which are below the muscle and not above.
  • You need more than luck to succeed in affiliate business. False. It is true that some abdominal muscles in particular have a fair percentage of oxidative (white) fibers. It is equally true, however, that it is above all glycolytic (intermediate) growth, which, if not trained in high intensity of contraction, will seldom increase in volume. Second, there is no local weight loss; Therefore, even if one muscle moves more than the other, that particular subcutaneous area will not be particularly affected.
  • Proper importance should be given to the lower abdomen. False. It is true that a different neuromuscular activation can be found in the upper and lower extremities through exercise modification – for example from regular crunch to reverse crunch; But it is equally true that, in reality, rectus abdominis are always completely compressed by them.
  • There are supplements specially designed for disposing of belly fat. False. There is no selective weight loss, even if we know that there is a “biological argument” on the localization and disposal of adipose (receptor mapping and hormonal axis – primarily sex steroids). It is different for certain types of doping, which can “help”.
  • Topical ointment can help eliminate belly fat. False. Or rather, the negative calorie balance is irrelevant when compared to needs.

As always, we renew our invitation to come to our club and try to train with our coaches. For those of you who are still unsure and hesitant, A-CLUB offers possibilities Try all free club services for 3 days, You have no excuse to return to training and keep summer as your first goal. In order to get you back in shape in terms of clothing testing, we actually thought of a special subscription formula: A-CLUB ready for summer, tailor-made subscriptions where you decide which activity to do and the duration of the subscription you need!

We look forward to seeing you at A-CLUB!

Edited by Gianluca Jakagno
A-CLUB Fitness and Wellness Center, Savosar Fitness Instructor and Personal Trainer, Federal Diploma at McCollin’s Fitness School of Sports.

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