Published by: BodyCultures on 9th Apr 2010
In this article you will find the 3 most useful tips to get that "6 pack" or "cubes" that no healthy and fit body may lack. We will help you develop and most importantly of all, to show them.
First of all we explain the benefit of working your abs: Many body movements are regulated by the abdomen. All upper body are achieved using the abdominal muscles and can help strengthen your lower back and your posture. People with weak abdominal, may suffer from low back pain and even injure more easily.
TIP 1: Lower your body fat; USED CARDIO
As many know and refuse to accept it or you do not know, here's a good tip: If you have a high percentage of body fat, your abs will not, even if you have the world's most developed abs. To avoid fat in this part of your body and around the body in general, need intangible sessions of cardiovascular activity into your exercise routine. We recommend, as a base, to 3 sessions at least some activity that increases your heart rate for 45-50 minutes. For those who believe that doing crunches will change only fat with muscle, are wrong. Like those who believe that strengthening these muscles "harden" the fat. That does not happen. It is best to strengthen them and lose fat at the same time.
TIP 2: Eat well!
As we have said in all our articles, nutrition plays an important role in physical development. It is even more important than doing your cardio. Remember that if you spend calories than you consume, come down the fat if you eat more, gain fat. Although you do hours of cardio, if you eat cake all day and kcal final account is greater than what you spend, you will continue to rise. Check out our nutrition plans in the area nutrition or nutrition in the blogs. Check out our food database
, SUPER useful tool to design your own diet. Remember that a balanced diet for the year containing approximately 45% carbohydrate, 40% protein and 15% lipids, or fats. These numbers may vary slightly. If you want to lose more fat, slightly increases the protein and reduce carbohydrates while maintaining low lipid levels. TIP 3: TRAINING
To understand all the terms, we first show the anatomy of the abdominal muscles:
This picture only shows the muscles, "visible" in your abdomen, as there are also muscles and internal oblique muscle transverse. The correct name for the "squares" are the rectus abdominis.
Now we will show you exercises to strengthen your abdomen:
a) The traditional but effective CRUNCHES: Exercise your upper and middle abs.
1. Lie on your back with feet flat on the floor or on a bench with your knees at 90 degree corner at the knees.
2. Place your hands lightly on the sides of your head while keeping your elbows inward.
3. Begins to lift your shoulders off the floor. Continues to push as you exhale. Your shoulders should be lifted up to 10 cms. and your lower back should remain touching the floor throughout the exercise. Hold the peak contraction for a second and returns to the starting position.
4. Repeat as necessary.
(for more advanced levels, can add holding a weight disc, choose weight)
(for more advanced levels, can add weight by holding a disc, choose weight)
1. Hang from a bar with both arms outstretched. The legs should hang down to the pelvis slightly forward.
2. Raise your legs until your torso makes a 90 degree angle with your legs, hips vertex. Exhale as you lift your legs and contract your muscles, pause at the top of the movement.
3. Return slowly to starting position while breathing.
4. Repeat as necessary.
(For more advanced levels, you can put weight on your ankles)
1. Lie on the floor pressing your lower back down. Position your hands beside your head. (Do not pull the neck). Raise your shoulders to assume the starting position of crunch.
2. Lift your knees until your thighs are perpendicular to the floor and your calves parallel to floor.
3. Kick your right leg and bring your left knee toward your head, trying to touch the left knee with right elbow as you exhale. Return to starting position while exhaling
4. Repeat the movement but with the opposite arm and leg. Continue to alternate.
1. Stand holding a dumbbell in your right hand, your palm facing your torso. Feet to the height of your shoulders.
2. Keep your back straight and your chin up, bend from the waist just to the left, as far as possible. Inhale as you bend. Stop position there one second and returns to the starting position while exhaling.
3. Fold the other side and returns to the starting position.
4. Complete desired repetitions and switch the dumbbell in your hands, repeat.
d) internal and external muscles: abdomen with Roller
1. Hold the roller with both hands and kneel on the floor, place the roll on the floor in front of you, leaning on both knees and both hands.
2. Roller moves slowly forward, stretching your body into an upright position, trying not to touch the floor and go as far as you can as you inhale.
3. After a pause in the stretch, beginning to return to the starting position while exhaling.
(Most gyms have this computer. If not, you can get at a sporting goods store)
For intermediate and advanced: Remember that weight is what gives volume to the muscles. Work it
than three times a week. Many believe that the abs should be trained every day and although they are quick muscle recovery, should be treated like any other muscle group. Need rest to grow and strengthen.
hope these tips will take to get your belly that you both want! Congratulations and much luck! Remember
document your progress, is one of the best tips we can give to motivate you. You can do it with us and we can help! FREE Sign
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source http://www.bodycultures.com/magazine/read/abdomen---las-llaves-del-xito-para-tus-abdominales_16.html
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