When we started at the gym we all want some really attractive abs. However, there are many aspects that people do not know about this muscle group. Some people don’t know how to do the exercises well and others don’t know what training variables to consider in order to make them visible. Whatever the reason, today we will talk about how to do sit-ups correctly.
If you want to know how to do abs correctly, we will explain it to you in this article.
Contents
How to make abs correctly
The first thing we need to consider before knowing the good technique in abdominal exercises is our fat percentage. We must know that in we do the amount of abs we do, if we have a high percentage of fat, especially in the abdominal area, the abs will not be visible. I mean, if we don’t have little fat, no matter how many abs we do that we’re not going to be able to see the famous six pack.
There are people who work numerous exercises every day to strengthen this muscle group. In fact, scientific evidence does not confirm that you have to treat your abs like any other muscle group. With you need to attend to the different variables of the training and include them in our exercise routine. Training variables such as workload, intensity and frequency.
We must know that the abs have one more muscle and that you have to work them as if it were another. Surely you will not think about performing series for the chest of more than 50 repetitions. However, there are many people who know how to do abs correctly and do endless series. Abdominals must be worked with a training volume that adapts to the level of the person and their goal. The same goes for intensity and frequency. For hypertrophy to exist at the cellular level, there must be a stimulus close to muscle failure. This means we give one or two repetitions of muscle failure.
The last variable to consider is frequency. We can’t have good abs if we don’t work the frequency at an adapted level.
Caloric deficit
Another important aspect to learn how to do abs correctly is the percentage of fat. Keep in mind that if our abdomen has a high percentage of fat we will not be able to see the abs. In order to uncover these muscles we must have a low fat percentage. To lose excess fat that we have accumulated we must establish a caloric deficit in the diet to lose weight gradually and healthily.
We should not forget that in much of the basic multiarticular exercises we are going to have to contract the core. The entire central area of the body, including the abs should be contracted for better recruitment of muscle fibers and better overall stability. This is how we also work indirectly the abs without needing to do specific exercises for it.
It is essential to have a low fat percentage to be able to have visible abs. To establish a caloric deficit in the diet, we just need to count what those maintenance calories are and reduce 300-500 total calories.
How to do abs correctly with exercises
Working all the muscles of the core is essential to have good health and prevent injuries. The core is everything that encompasses the core muscles of the body. These muscles are the abdominals, obliques, lumbar, flexors and extensors of the hip and buttocks. Not only will it help us to have better stability, but also correct posture and prevent injury.
Let’s see what are the main exercises to learn how to do abs correctly. These exercises are quite easy to do from the beginning. Trus can and complicate as we progress. The correct way to work the abs from the beginning is to work those isometric exercises. That is, these exercises are those that are based on the fact that the muscles of the abdominals work to maintain the body’s posture.
Abdominal iron
This exercise is very basic is simple. We will support the elbows at shoulder height and extend our body completely parallel to the floor. The feet must be opened at the height of the hips and look for a natural position of the body. We’ll hold on this position until we feel a burn and we can’t anymore.
How to make abs correctly: Side iron
It is an exercise practically the same as the abdominal iron. You have to place be half-sided. To do this, we will support one of the forearms and leave the legs stretched. We try to maintain the position by isometric work of the muscles of the abdominal muscles. In this way, we will learn how to do abs correctly. If you still can’t fully support the body, we can rest on the side of the knees instead of on the feet.
Buttock Bridge
It is one of the simplest exercises to work the lumbar and buttocks. We will place our hands on both sides of the body and lift the buttock from the ground and squeeze as much as possible. We should not raise our hip too much so that it is not harmful. We’ll hold on this position for a few seconds.
Are abdominals useful for weight loss?
This question is answered with a yes and a no. All the exercises that we have mentioned in the list help you lose fat just by performing exercise and are on the move. We must make it clear that you can not train the abdominal area we will lose abdominal fat. Fat is lost from the area where by genetics it is predestined to lose first. If you are one of those who tend to store fat in your arms, you should keep in mind that it will be an area where it costs more to lose that fat.
To get the famous chocolate tablet we need to have a fat percentage of less than 15% in men and less than 20% of women. This is generalized. Keep in mind that if a person stores less fat in the abdomen, they will be able to mark abs with a greater amount of body fat.
I hope that with this information you can learn more about how to do abs correctly.