How I can have a abdominal training correct?

For have an proper abdominal training is necessary to know and to know how this complex muscle group works. Therefore, before beginning any ab routine, you should read the following lines carefully about abdominal training. Starting from this information.

We are sure that you will be very useful to achieve the desired development abdominal

Know the functioning of the abdomen will help to give great importance to abdominal training. Also, know the general rules for implementing the abdominal exercises to prevent injuries and annoying headaches that can arise from an incorrect application of abdominal exercises; also we show you the myths to avoid abdominal training.

Abdominal tips for beginners:

Only a brief preliminary indications for beginners:

1. It is essential that you be placed in the correct position to avoid injury.

2. The movement of the abdominal contraction should be performed smoothly and must feel the “grip” or prick in the area you are working.

3. To do this you must do the exercise slowly, without haste, without abruptness. Take your time.

4. As is the beginning, make the most of repetitions as you can, if you do not reach to all, no matter. The first week you have to try. The second week if you’re going to it complete, whatever the cost.

5. Vas doing these exercises consecutively, one after the other. You must make 3 alternate days, remember that you should rest between workouts. Ideally do Monday-Wednesday-Friday, for example.

6. As the weeks get passed, you should increase the difficulty and repetition.

If you already have some practice in abdominal training, you must add 1 or 2 more sets per exercise.

Abdominal Exercise No. 1

abdominal training

Instructions:
– The back well supported on the floor.
– Put your arms straight at your sides and palms touching the floor.
– If you hurt your neck you can entangle hands behind his head, but, not throw of the neck for to do the exercise.
(It is recommended hands on ears.)
– Thighs flexed 90 degrees above the hip.
– Abdominal area stretched downwards and upwards.

Exercise:

– Bend the trunk gradually.
– You have to lift the middle of the back.
– Put the stomach inward and upward.
– You have to climb up one by one the bones of your spine.
– You must get off by supporting one by one the bones of your spine.
– Not go up fast, is progressive.
– Not fall fast, it is progressive.
– Bend your neck slightly before starting the abdominal.

Do 5 sets of 8 repetitions resting a maximum of 20 seconds between each set.

Final position:

– The neck flexed moderately.
– The shoulders in the air.
– Thighs flexed 90 degrees above the hip.
– Abdominal area stretched downwards and upwards.

Exercise objective: To develop and tone the rectus of the abdomen, abdominals and pelvic girdle.

They are involved oblique abdominals, hip and spine.

Training No. 2

Abdominal Exercise No. 1

Initial position:

– Lie on your back.
– The back well supported on the floor.
– Interlace your hands behind his head, but, not throw of the neck for to do the exercise. (It is recommended hands on ears.)
– Legs stretched toward the ceiling. An ankle, broadside of the other.
– Abdominal area stretched downwards and upwards.

Exercise:

– Go up the legs by pulling the pelvis with toes pointing to the ceiling.
– Contract your abdominal muscles to lift your chest toward your feet.
– The shoulder blades and upper body should be off the floor.
– Put the stomach inward and upward.

Final position:

– Lower the hips but keep your legs up.
– Rest the neck, and shoulder blades in the ground.
– Rest your back on the floor.

Return to start.

Do 5 sets of 8 repetitions resting a maximum of 20 seconds between each set.

Exercise objective: develop and tone the rectus of the abdomen, abdominals and pelvic girdle. Those involved are the obliques, lower, hip, spine, neck and thigh quadriceps.

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