Entrenamiento Abdominales – Verdades y Mitos de entrenamiento abs

Ya hay un montón de anuncios de máquinas de abdominales sin valor y debiluchos artículos six-pack que saturan la industria de culturismo. ¿Entonces por qué se EliteFitness.com La fiera de mi entrenamiento abs ahora? Debido a que sabemos lo que estamos hablando y nuestra 5 mitos de formación abdominales y 5 maneras de construir ellos justo tendrán ganas de caminar por ahí con su camisa durante todo el verano.

Let’s talk about abs for a moment. Ahora sé lo que estás pensando - that I, George Spellwin, have whored myself out to the commercial side of bodybuilding and went the way of Men’s Health in presenting played-out fitness advice. Next I’ll be watching “The Hills” while using my Ad Dolly, derecho?

But seriously, I really would like to talk about abs because, como todos sabemos, they might be the most important set of muscles when it comes to attracting the babes. Después de todo, you can have giant biceps, huge traps, and a perfectly sculpted chest but with a big belly on top of that, you’re just another fat guy.

Con esto en mente, I’d like to give out my top 5 ways to get washboard abs and the top 5 myths that will keep you with a gut and no chance of ever getting a ripped stomach. Some of these you may already know but there other points in this list that you might never even heard of.

Cima 5 Ways to get Washboard Abs

1. Dieta, dieta, dieta!

Here is a very easy to find fact that many people wishing to get a six-pack overlook: You can’t have great abs with a layer of fat draped around your middle. And no matter how many places this information is, there are always going to be countless people who fail to look for it and continue on with their sit-ups and usage of garbage ab machines. The fact is though, if you’re not going to diet then you might as well forget about an excellent stomach. You must make a constant effort to cut calories and avoid eating fattening foods as well in order to get the look you want.

2. Focus on quality rather than frequency.

I don’t know about you but I personally can’t stand it when I hear someone telling me about how they do 1000 sit-ups once a day, cada día. Antes que nada, do these people have a life? En segundo lugar, results can be achieved with less time and a lot more intensity. Two ab workouts a week always does the trick for me and they feel sore nearly every time. Try different things such as 1 conjunto de 20 hanging leg raises (performed slowly). Anything that will make your abdominals feel as if they’ve actually been worked.

3. Grab some weight while doing abs.

People aren’t afraid to throw more weight on the bar when they’re benching or squatting. They want to see progress in their strength and muscle gains and lifting the bar 60 times every workout isn’t going to accomplish that. So why do these same people keep the monotonous ab routines that never increase in weight. I always recommend grabbing a weight plate when working your stomach without weights is no longer making the abs sore. A few sets of 20 decline sit-ups while holding a 25 pound plate should work nicely for starters. Then try moving up.

4. Make sure that your abdominals are doing the work.

Many of the ab exercises that we’ve come to know throughout the years seem as if they’re from the stone age. Exercises like flat sit-ups and flat crunches are not only ancient but they also use too much of the other muscles to perform the lift. Varying the way you do your sit-ups or crunches can help greatly and better isolate your abs. Try doing decline sit-ups when possible so that your stomach muscles are getting worked rather than your lower back or hip flexors.

5. Perform this exercise for excellent results.

One of the best ab exercises that I’ve ever seen has come from my friend Nelson Montana. He is the author of The Bodybuilding Truth and BottomLine Bodybuilding and is a consultant for Elite Fitness (found Aquí). To start this ab workout, begin in a seated position and bring your feet in towards your body (12 inches away). Then tuck your chin into your chest and put your hands on the outer parts of your knees. Still holding your knees, lean back till your arms are extended. Now let go of your knees and extend your arms forward while maintaining the position and try to avoid falling backwards. Then raise your arms overhead and keep them there for 10 segundos (if this is too hard then move your feet out farther). Después de hacer esto, bring your arms down slow and come to the beginning position. Rest for 10 seconds and repeat. Try to work your way to ten reps and beyond with this killer exercise.

Cima 5 Myths Keeping You from Washboard Abs

1. ABS puede ser trabajado todos los días.

Tengo una buena pregunta: Que los músculos en el cuerpo hacen más grandes cuando no pueden descansar después de ser utilizado. La respuesta: No hay esos músculos. Desafortunadamente, there is a group of misguided souls out there who think that if they work their abs everyday then they will look better. The abs are just like any other muscle in the body in that they need rest to grow and constantly working them doesn’t allow for this. Si ha sido adecuadamente entrenados, serán dolor suficiente donde no quieres trabajarles otra vez día tras día.

2. Infinidad de abdominales le recompensa eventualmente.

Ha habido unas cuantas veces cuando he estado ojeando la TV y ven a algún atleta profesional hablando de lo que hacen para lucir tan bien. Una impía cantidad de abdominales suele ser una de las cosas que se mencionan. Temblar cuando oigo esto como atletas profesionales hacen muchas actividades que les dan el aspecto que tienen y garantiza que el 500 o 600 sesión diaria de abdominales no es una de las cosas que realmente funciona. More results can be accomplished with fewer reps and by varying routines or using weight on the abs.

3. ABS puede hacerse al principio de un entrenamiento ya que son la "obra maestra” del cuerpo.

While having great looking abs are very important to any bodybuilder, comprometer el resto de su entrenamiento para ellos es ridículo. La gente necesita sus abdominales con el fin de hacer un montón de ejercicios que se realizan durante una sesión de levantamiento. Estos músculos trabajan para estabilizar su cuerpo mientras realiza otras acciones de elevación como el press de banca o sentadillas. Tiring out the abs early on in a workout can raise the potential for injury so it is best to wait to work them towards the end or at least when the bigger, los ejercicios compuestos son de.

4. Superior e inferior abs se trabajan por separado.

Muchos entrenadores personales y fitness llamados gurús quiere hacer creer que los abdominales deben ser trabajado en secciones separadas. Superior e inferior para ser exactos. Pero nunca visto alguien con 5% grasa corporal y un enorme paquete de cuatro? Que no sea y el hecho es que cuando se trabaja una parte de los abdominales, eres bastante trabajo a todos ya que el conjunto de contratos durante un ejercicio. En lugar de pensar superior e inferior, Creo que la gama completa de movimiento y ajustar los ángulos que haces ejercicios por lo que constantemente son impactantes los músculos.

5. Ab machines are a good way to get great abs.

Comprar una máquina ab de un almacén o un publirreportaje es generalmente un intento desesperado de obtener tabla de lavar abs por alguien que no quiere invertir cualquier tiempo real en la materia. Este tipo de personas generalmente prueba estos pedazos de mierda hasta que se dan cuenta de que la máquina no es mágica y luego procede a lanzar hacia fuera en el garaje hasta una venta de garaje. Es cierto que algunas máquinas de ab pueden proporcionar resultados pero sólo para así que largo y luego los abdominales se adaptan a cualquier truco la máquina utiliza. Es mejor al palo con pesas y una variedad de ejercicios para cualquier tipo de progreso real.

Autor: George Spellwin