Abs? How to get a six pack?
To get a belly carved like 6 cans of beer it takes 6 powerful exercises. If you want a flat stomach, workout in the right way the rectus abdominis and obliques. And do not forget the back. But also including the lower back in your training program you will be able to get a balanced physique.
And have a good posture that highlights the strength of your abdominals. But do not forget the flat stomach when you’re at the table, if you do not want to risk to end up with a nice round belly. What are your abs, even the most defined, then if they remain hidden under a layer of fat?
Abs? What muscles are we referring to?
It is well known that “doing sit-ups” is good, however, when we speak of “abdominals”, which muscles are we referring to?
Surely, studying anatomy and physiology will clarify the importance of constantly exercising these muscles, not only for aesthetic reasons, but also for the important role that these muscles have in the balance of our entire body.
The largest muscle is the rectus abdominis, which originates in the sternum and fits into the pubis, it is a single muscle that has the function of flexing the torso. Some exercises (like crunches), engage the fibers higher than your belly button, as well as others (such as reverse crunches) that activate the fibers below the belly button: the muscle works as a whole and it is not correct to speak about “high” and “low” abdominals.
What are the other abdominal muscles?
The other muscles affected by abdominal exercise are: the internal and external oblique, the quadratus lumborum, and erector spinae muscles of the pelvic.
What function do the abdominal muscles have ?
The various abdominal muscles have important mechanical functions: stabilization of the column; motor skills: forward flexion and lateral chest and the pelvis rotation, compression and containment of visceral structures (gut, liver, etc.): accessory muscles for respiration.
Golden rules to carry out the abs
If a flat stomach is your goal, you have to take into account a few golden rules in your fitness program to get the most out of your workout: you must exercise with progressive difficulty and mastering the technique, the movements should be slow and the lower back should always be flattened in the exercises on the floor. In other exercises you should avoid lumbar hyperlordosis (meaning a rounded back).
- To begin, we recommend two basic exercises for strengthening the abdominal muscles to do exclusive 3 times a week:
- 1. Lie down on a mat, bend your hips and knees, put your hands behind your neck, and, from the ground, raise your head and chest forward lifting the upper back, exhaling. Return slowly to the starting position. Perform 3 sets of 8 crunches to get started.
- 2. With your right leg bent on your left knee and left arm lying on the ground, place your right hand behind the neck, with your back and head resting on the ground. Bring your right elbow to your left knee flexing and rotating the torso and holding the legs. Then return to the starting position. In the next set reverse position of the arms and legs. Always do 3 sets of 8 crunches.
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