A remarkable torso of any athlete is not possible without a beautifully defined abdominal muscles. A chiseled abdominal muscles attracts all the attention. Even more than a bulky biceps or pumped-up trapezius muscles. To build steel-like abs, it is essential to know the main myths about their achievement that can stump anyone.
Misconception #1: A large number of repetitions are required for abs workout
This is absolutely not true! The mechanics of building abdominal muscles, like all other muscles on the body, is with weight. To build impressive chest muscles, you lift a barbell weighing no less than 50 kilograms and do no more than 10-12 repetitions in a set! It is the same with abs: weights attached to the legs or a weight plate in the hands on an inclined bench will get you to the 'six-pack' much faster than thousands of repetitions of crunches on the floor without weights.
Misconception #2: There are upper and lower abs
The abs are based only on one muscle - the rectus abdominis muscle, and both upper and lower 'cubes' are formed on this muscle by building additional fibers. The main reason why a pumped-up abs look like cubes is due to the tendons, both vertical and horizontal. They create a similar visual effect by interacting with the rectus abdominis muscle.
The notion that lower 'cubes' of abs are challenging to develop is widespread, but this happens due to the distribution of the load. In the case of chest muscles, it can be seen that to develop different sides, they can be given volume by changing the angle of the bar during the bench press. For example, the upper chest muscles are developed on a bench with a 45-degree incline. The same applies to abs, depending on the load and the angle of inclination when working out, and more fibers are formed in one part of the abs or another.
Misconception #3: Abs are only necessary for appearance
The most absurd assumption. After all, the overall state of a person's health is highly dependent on the tone of any muscle. The abdominal muscles protect internal organs from damage and stabilize the load in the torso, preventing the body from being overloaded. Regular abdominal training gives powerful tone not only to the abdominal muscles but also strengthens the health of internal organs, which brings enormous benefits to a person's health.
Mistake № 4: Six-pack abs can only be achieved by training abs daily
Returning to the understanding that the abs are just another muscle on the body, it follows that reasonable load is required for effective pumping. For good muscle mass gains in the abs, it is important to give a day or two of rest to allow for growth. If you give daily stress to your abs, it will lead to exhaustion rather than growth in your abs muscles.
Mistake № 5: "Crunches" or twisting are the most effective exercises for abs.
Careful study of the mechanics of the rectus abdominis muscle has led to the conclusion that they work with maximum efficiency when interacting with the hip flexors. Thus, even pedaling on an exercise bike or simulating their rotation in the air while lying on your back with maximum impact force activates the abs muscles. Raising your legs bent at the knees while hanging or doing torso lifts on an inclined bench will also be much more effective for the abs than regular crunches on the floor.
