Abs Every Day
Nowadays, the myth that to be able to get sculpted and toned abs you need to train them every day is increasingly common. Others argue instead that the abdominals "are done at the table". Who's right? Neither.
The answer lies in the right balance between training and nutrition.
Before focusing on how effective or not it can be to stress the abdominal tract every day, it is necessary to specify better what the abdominal muscles are, what function they perform and where they originate.
Let's start by distinguishing the three major major muscles: the rectus abdominis, the obliques and the dentate. The rectus abdominis originates in the superior surface of the pubis, inserts itself into the inferior surfaces of the costal cartilages and into the xiphoid process of the sternum.
It has the task of lowering the ribs, flexing the spine and compressing the abdomen.
The obliques, on the other hand, differ in internal and external.
The former originate on the iliac crest and on the thoracodorsal fascia; the latter originate on the outer and lower edge of the ribs 5-12.
However, both perform the same function: compress the abdomen, lower the ribs, braid laterally o rotate the column to the same side. Finally we just have to discover the dentati. They too are divided into postero-superior and postero-inferior.
The latter originate from the spinous processes, and simply lower the ribs. The postero-superior, on the other hand, always originates from the spinous processes, but they raise the ribs allowing the enlargement of the thoracic cavities.
therefore perform opposite actions.
Now that we have clarified what the abdominal muscles are, let's try to better understand why stressing them every day does not produce satisfying results.
Discover Giulia's workout routine:
Training
Like any muscle, the abs they must be trained, stressed and exhausted. This is a concept that cannot be argued against.
However, the exercises you choose must be targeted. In addition, you must above all know when to include them in your training routine.
It is essential to emphasize the importance of the abdominal muscles as stabilizers. This is because, even if not trained with a targeted exercise, the abdominals are involved in all the multi-joint exercises, in order to maintain correct posture throughout the range of motion.
Consequently, during exercises such as deadlifts, squats, rowing with the barbell, the abdominal tract is essential for the execution of the movement to be correct. They are therefore, involuntarily trained.
Having said that we understand how to go to putting too much stress on a muscle that is already considerably weakened throughout the course of training, it can only be counterproductive to the improvement of the same.
The advice is therefore to focus, possibly at the end of your workout, 2 targeted exercises capable of isolate each bundle well of the abdominal tract.
The best exercises, in my opinion, are the 90 ° lifting of the legs hanging from the bar, and reverse crunch to the cables.
The latter allows you to set an overload, so as you gain weight, you will surely be making progress. It is important to select a load that allows you to stay between 12 and 15 repetitions, with a low number of sets, a maximum of three per exercise.
Another element, almost always not mentioned, is that ofactivate the transversus of the abdomen. This deeper muscle allows for better isolation of abdominal compression.
It is possible to activate it thanks to the aid of breathing: during inhalation (stretching of the muscle, we take in air), we must try to bring the navel as far in as possible, creating a basin between the last ribs and the upper surface of the pubis.
This movement therefore allows the activation of the aforementioned muscle, able to guarantee a better abdominal contraction during exhalation.
Nutrition
The famous quote "abs are done at the table" cannot be considered completely wrong. What is certain is that power counts for 75% of the result, only if the training is done at 100% of one's possibilities.
The combination of training and nutrition remains the fundamental law in order to obtain results.
Having therefore clarified how to interpret abdominal training on a daily basis, it remains to be specified how also a correct and balanced diet is necessary.
In this context, providing general rules is more risky as each person needs certain amounts of macronutrients, ed the food path must be subjected to the individual in a very accurate and precise way so as not to risk damaging health.
However, we can say that it is certainly a must to maintain certain rules at the table, balancing the daily caloric intake in the right proportions of macronutrients and above all by organizing meals.
Getting results always requires the right amount of sacrifice, perseverance and willpower, not only in the gym but above all at the table. Bottom line: do you sit up every day? No, better a few targeted exercises 3 times a week and a correct "ad hoc" food plan.
