Tuesday, May 1, 2018

Clip Strong women Bodybuilding, Two types of abdominal training :

Clip Strong women Bodybuilding, Two types of abdominal training
The abdominals are one of the most eye-catching muscles. Everyone dreams of having well shaped and thick abs, but very little happens. Many bodybuilders train their abdominals a lot. Unfortunately, the results are often not up to the task!
First of all, you need to know that it is useless to do too much and to repeat thousands of abdominals every day. The same training principles should be used as for other muscles in terms of training frequency and recovery.
These are fairly enduring muscles, made up of more slow fibres than fast fibres, which is why we generally use longer series to work these muscles.

Two types of abdominal training :
    - If your goal is to firm up your waist: Solid abdos and no "volume" then the work should be in rather long series without adding too much resistance on the exercises.
    - If you want to build muscle and thicken your waist, the work of the abdominals will have to involve an increase in the load as you progress.

Training is only half the equation to get abs. You'll have to work them, get rid of the layer of fat that hides them!

To have abs, you have to combine two things: - large enough abs and low fat.

If you have very good abs, they will be visible even if you are a little fat, and conversely, if you are very dry, they will be visible even if they are not very muscular. The ideal being of course to have voluminous abdominals associated with a low level of fat. This is how your abdominals will be most visible.

The abs are made up of many muscles such as the great right, obliques, transverse, etc....

In addition to the great rights that everyone knows, and which are most sought after for their aesthetic role, the abdominal strap is a complex muscle mass composed of many muscles and tendons.

The abdominals and more particularly the abdominal strap, have a major role in maintaining posture and standing. Without abs, we couldn't stand up.

THE MAIN ROLES OF THE ABDOMINALS :
    - Protection of the viscera of the abdomen and maintenance of the organs. The abdominals allow to absorb a part of the shocks, to protect these vital organs in the event of blow, fall, accident,...
   - Control of intra-abdominal pressure: by contracting, the abs participate in many physiological processes, such as defecation, childbirth and vomiting.
    - Opposition to gravity: make it possible to stand up by opposing the collapse of the trunk, which is naturally attracted towards the ground by gravity.
    - Participate in breathing: by relaxing they facilitate inspiration and by contracting slightly they help with exhalation.
    - Relay between the upper and lower limbs, for the transmission of forces or movements.
    - Allow a whole set of trunk movements: forward and lateral flexions and rotations.

HOW TO STRENGTHEN/REINFORCE THE ABS ?
    1 - 2 to 3 sessions a week, for 10-15 minutes sufficient to strengthen the abdominals.
    2 - Choose 3 to 4 exercises and sequence them to make a circuit of 10 to 15 minutes.
    3 - Series of 10 to 20 repetitions for exercises with a load
    4 - Series from 20 to 45 seconds for exercises without load.
    5 - The minimum to do: An exercise for the great right - An exercise for the obliques - An exercise for the transverse

EXAMPLES OF ABDOMINAL CIRCUITS :
1) Pelvic lift - Bust rotation, balanced - Crunch
2) Extension abdo low - Lateral bending, with dumbbell - Abdo at the pulley, on the ground
3) Suspended short leg lift - Oblique crunch - Bust roll, declined
4) Suspended leg lift, long Lateral bending at the bar- Bust lift, declined



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