Correct and functional workout on the abdominals.
To be able to design a correct and functional workout on the abdominals, a small introduction on their anatomy-physiology is necessary.
The 6 packs abs or rather the rectus of the abdomen is a single muscle (there are no upper and lower abdominals), it originates from the breastbone and is inserted into the pubis.
When it is correctly developed this highlights 6 epigastri (the classic tiles).
Angle easy to spot, in training to lose belly fats
Its function allows, in a classic crunch on the ground, to lift the trunk of about 30 °. Angle easy to spot, in training, because it represents the point where the scapular tips start to come off the ground. From this angle, any other movement is caused by the flexor muscles of the thigh, among which the most important is the Ileo-Psoas.
This originates from the lumbar vertebrae and is inserted in the small trochanter at the femoral level. An excessive training, without a proper program of muscle lengthening, can create annoying lumbago.
Let’s go back to the anatomy of the rectum of the abdomen. If it is true that the rectum has a movement of about 30 ° it is equally true that one reaches its maximum muscular tension by extending the trunk, before bending it, by about 15 °. It becomes so easy to understand how a crunch on the ground does not allow a workout over the entire joint range of the muscle.
Other necessary clarification. In the classic crunch, the hands are placed behind the neck to relieve the muscular tensions that weigh on it during the exercises for abs.
Physiology expert Mel Siff, however, states that supporting the head with the hands behind the nape graft a contraction of reflex of the shoulder stabilizing muscles. Much better, therefore, to leave the arms along the body simply to slide them next to the legs during exercise.
If the problems persist an excellent help could be given by a towel that protrudes a few inches over the shoulders. Grasping it with your hands, you will create an excellent tool, similar to those on the market to relieve cervical tensions during exercise.
Series and repetitions
Observing that it is common practice to train the abdominal with a high number of repetitions it is useful to understand the differences between tonic and phasic musculature.
The former are muscles suitable for resistance.
The former are muscles suitable for resistance. An example on all the soleo, small calf muscle that, guaranteeing us a lasting propulsion during the journey, requires a physiological composition that will lead it to last over time with a prevalence of slow-twitch fibers. Postural muscles present these characteristics.
The latter instead consist of fast-twitch fibers. This type of fiber responds optimally to a workout with high weights and, consequently, with low numbers of repetitions.
The abdominals, strange but true, consist mainly of this type of fiber. Consequently, training them with repetitions of more than 15 is practically ineffective when we reach our goal, so:
for beginners it is recommended to use resistors that allow about 15 rip. for 2/3 series.
for the more expert it is possible to work on the 8/12 rip. for at least 3 series.
for athletes you can use important loads that allow only 4 repetitions per series.
6 packs abs Exercises
Excellent exercise is to perform abdominals on Swiss ball or Bobat or Fitball ball. The exercise performed on a ball allows a workout that allows optimal muscle activation over the entire joint range of the fiber itself. Its second characteristic is to make exercise unstable. This allows the involvement of deep muscle fibers and an improvement in balance.
When the abs exercises is carried out smoothly it is possible to use loads with dumbbells on the chest. Discs may also be used but their dimensions generally prevent complete closure during movement.
A second abs exercises for beginners that can be performed using Fitball is the reverse crunch. Performed in the same way as a reverse crunch on the ground, except that on the ball there is an extension of the trunk and, therefore, a more intense work on the affected muscle. For the stability of this exercises for beginners it is necessary to anchor with the arms to a firm structure.
In light of the above, we need to make a small clarification on the execution of the classic leg raise (lift the legs in suspension). It is effective if the anterversion of the pelvis is performed before the abs exercises for women especially (slight arching of the back) and when closing, the buttocks are removed from the back. Therefore, performing a crunch with the adversity of gravity.
Again abs exercises at home are performed on the obliques with torsions of the bust using overloads that certainly do not represent optimal training.
The movement in torsion (and maybe even in bending of the bust) is a movement harmful to our spine.
If then the intention is to reduce the love handles the goal will never be achieved, but … but this is another story that I will tell you next time!