Abs With Weights
"Six-pack", "eight-pack" (genetic monsters), "board for washing clothes", "grater" etc. .. so on and on, call them what you want, we are talking about the abdominals, Core muscle in all the senses! It represents the sine qua non to consider a muscular physique, very envied, getting them out is everyone's desire.
A defined and toned abdomen it certainly reflects the common idea of ​​health and fitness. But… how can we get it?
Some ideas
"The abdominals are done at the table"… Who hasn't heard this statement from me?
Although it is actually true that much of the result is played at the table, trying as much as possible to curb all the impulses towards those super calorie (and extremely satisfying, let's face it!) Foods that we are surrounded by every day projecting our attention on healthier and lower-calorie choices (and maybe even protein, why not?), the work to be done in the room is not to be underestimated, but rather, especially by strengthening them with the right exercises we will be able to see them emerge in a toned and perfect way!
In this article we are going to discover some of the exercises that can be performed in the gym using machines and weights. But let's start by better defining the raw material.
First let's start by saying one thing, there are no high abs, low but a single rectus abdominis, which by compressing the abdominal cavity keeps the organs inside and at the same time supports the posture, assisted in all this by the oblique muscles, internal and external, and by the transversus of the abdomen.
The exercises should therefore not focus on the single rectus abdominis, but on all the muscles that make up what is defined "Abdominal belt".
Follow Giulia's workout routine:
The Best Exercises
Source endless series of grueling repetitions to which we have become accustomed to in the gym are they really the ideal solution to tone the core?
Let's start by saying that no, it won't be the 200 crunches a day that will make you come there turtle, so stop wearing yourself out unnecessarily and instead let's analyze the type of muscle groups we are working on and how to make them grow in the best way.
We know they mainly exist 2 types of muscle bands, for convenience we define them as "slow twitch" and "fast twitch".
Our CORE consists of mainly fast twitch muscle fibers. Fast twitch muscle fibers are denser than their counterparts (the slow twitch muscle fibers).
So, a training program that is characterized by high intensity, explosive loads and attacks will stimulate the fast twitch fibers much more. This means that the workout should consist of a moderate number of repetitions, so no more endless repetitions of crunches but perform sets of 8-15 reps.
Given the premises, let's now go to know some exercises to work on the abdomen to be performed with loads always paying attention to the correct technique. Putting aside the classic crunch on the bench for a moment (possibly oblique, to allow greater extension of the abdominal belt) let's get to know 2 very interesting exercises.
Russian twist
Here is an excellent exercise that sets the entire abdominal belt in motion.
#1 Starting from a lying position on the ground, bend the knees, raise the upper body so as to create an imaginary V shape between the torso and thighs.
#2 Your arms should be fully extended in front of you perpendicular to your torso and with your hands joined. This is the starting position.
#3 Rotate your torso while exhaling to the right until your arms are parallel to the floor.
#4 Hold the contraction for a second and return to the starting position as you inhale.
#5 Now switch to the opposite side to perform the same techniques already applied to the right side.
#6 Repeat for the recommended amounts of repetitions.
Cable crunch
Very important the correct execution of the exercise so as not to compromise the back.
#2 Kneel in front of a high pulley car having a rope attachment mounted.
#3 Now grab the ropes and lower the cable until your hands are level with your head.
#4 By arching your back, flex your hips allowing the weight to hyperextend your lower back
back, this will be the starting position.
#5 Keeping your hips still with your back slightly arched, flex your waist by contracting your abs
so as to bring the elbows to the height of the thighs.
#6 Exhale during the descent, maintaining the contraction for a second, inhale in the ascent phase which must be performed slowly.
#7 I suggest keeping the tension constant on the abs throughout the movement.
I recommend not to bet on too high weights, in order to be able to keep perfectly to the position of the base of the back and don't recruit her to do some of the work.
Repeat for the recommended amounts of repetitions.
In conclusion
These are just 2 of the possible exercises using machines or weights, ideal for attacking the type of muscle fibers of which the abdomen is composed and guarantee the necessary hypertrophy that combined with a balanced diet and the right choice of supplements will let the turtle emerge from its hibernation
