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vocabulary La Rochefoucauld: "Stubbornness is born of the limitations of our minds: we are reluctant to believe what goes beyond our horizons."
Training abs on the bar and on the floor, with a partner and without

Training abs on the bar and on the floor, with a partner and without

Training

«All my power comes from my abdomen.
This is the center of gravity and the source of real strength»
Bruce Lee

The same movie star claimed that with the help of abdominal
muscles you can control all actions of the body solely by the force of will, and for quick and
quality results, it is necessary to train them every day. It would seem that
nothing could be easier - take a horizontal position and lift parts of the body until exhaustion.
But everything is not so simple…

 

Abdominal musclesIn essence, the abs muscles are involved in almost all physical exercises: from push-ups to running. Moreover, some suggest not to separate the training of the upper and lower parts of the abs, saying that the upper part is well-loaded even if the exercise is performed for the lower part. This phenomenon is explained by the fact that the upper part has fewer tendons and ligaments, so it is more "responsive" to loads. However, even additional load does not always guarantee the desired result. Any bodybuilder would give a long lecture on the necessity of a special diet to minimize the consumption of starches, sugars, and fats while enriching the diet with proteins, etc. Therefore, first of all, it is necessary to determine the tasks and set the goals. If the goal is to have visible abs, exercises should be performed for 20-25 reps in 3-4 sets. It's not enough to just put your hands behind your head; it's better to use dumbbells. It is in this mode that the mass is accumulated, which gives the desired relief. When the task is to increase the endurance of the abs muscles, then the number of repetitions is increased to the maximum - 50-100 or more in one set. As a rule, that's where it all ends. Naturally, it is assumed that the initial material to work with is not a beer belly: it requires a special approach. Another important fact to remember is that abs muscles recover faster than any other muscles in the human body, so they can be loaded every day without fear of overload. An excellent method for this is to do exercises to music. It doesn't matter what kind of music as long as it's for abs exercises. Put on your favorite tracks for about 10 minutes and start a marathon: do one exercise, get tired - immediately move on to the next one, and so on. The important thing is not to stop and keep moving for the full 10 minutes.

Abdominal press on the bar - leg raises with kicksThe unforgettable Bruce Lee strongly recommended to his students to train their abdominal muscles every day, patiently working quickly but always focusing on exercise execution. If there is not enough strength to complete a cycle, it is better not to rest but to continue movements with jerks - in his opinion, this contributes to muscle development and isolation. As for the technique, Lee gave an example of a rolling and unrolling paper roll: when raising and lowering the torso, it is necessary to wind oneself forward and unwind backward. Although, one can argue with the idol on this point: in some exercises, it is advisable to raise the torso with a straight back.

The phenomenon of the abdominal press, at least in terms of the appearance of the abs, is interesting in its individuality: if someone can boast of the effectiveness of some exercise, it does not mean that it will be just as effective on another body. It is not surprising that there are a great number of exercises to work with the abs, and there is not enough paper and ink to list them all. Therefore, I will stop at those that personally impressed me with their interesting approach and effectiveness.

1. Abdominal press on the bar "Hanging frog".

Frog on a weight training abs on the bar The exercise is called the "frog". Having pulled up to the bar to the chin, you need to reach the knees to the chest as many times as possible. At the same time, it is necessary to ensure that the pelvis rotates, and the knees do touch the chest.

2. "Frog on the floor" for abs

Another frog-like exercise that I think is quite challenging. Sitting on the floor, jump from one side of the training space to another without touching the floor with your hands and feet, giving your body momentum due to sharp and strong contractions of the abdominal muscles.

Not on the parquet, of course, and provided that this room has a soft covering.

3. "Book with a bookmark." Abs on the floor.

Book with a bookmark absExercises with a partner are very interesting: From a "lying down, hands behind the head" position, try to fold yourself like a "book," while the partner should stand with all his weight on your stomach.

4 And another exercise with a partner for abs.

In a position of "hanging on a Swedish wall" or on the bar, raise your straight legs (preferably up to head level). The partner's role is to make circular kicks into the area of your stomach. The force of the blow depends on the degree of development of your abdominal muscles.

Author: Dmitry Garaus

vocabulary La Rochefoucauld: "Stubbornness is born of the limitations of our minds: we are reluctant to believe what goes beyond our horizons."
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