Everyone would like to boast of a visible grille on their stomach. Not everyone trains enough to expose abdominal muscles in one and a half months. Choose a workout that guarantees effectiveness, attacking all parts of your abdomen, providing effects in solid work.
Why are not abdominal muscles visible?
The basic mistake made when trying to build and carve the abdominal muscles is to skip the diet. Many of us think that the training cycle itself is enough to build muscle. Yes and no. Although not limiting carbohydrates, not caring for a balanced diet and systematic lowering of fat levels in the body, you can gain muscle mass on the stomach, but the carved muscle will not be visible. It is impossible to hide that it is very easy to get on the stomach and it is difficult to drop it. Thus, the basis for achieving the goal is to take care of your menu.
Abdominal training is not a less important issue. We often insist on the same movements repeated as a mantra. Many do hundreds of crunches and are frustrated by the lack of progress. Others, in the whirlwind of possibilities, use all available variants of exercises on the stomach, completely forgetting that the intensity of training should be varied.
This time the plan you apply will be effective. 6 weeks of exercise divided into two parts. Two separate workouts focusing on other muscle properties. Full use of the work of the rectus abdominal muscle, lower and upper parts as well as oblique muscles, which is lacking in many random trainings. The exercises that you have already seen will focus on expanding your muscle mass, improving your strength and abdomen, which will be unveiled during 6 weeks of comprehensive training.
The first stage, lasting in weeks 1-3, is characterized by more repetitions with a lower weight. Entering 4 – 6 weeks is a full increase and focus on improving your own results. By increasing the load and regularly challenging yourself, your muscles will grow.
We train twice a week, providing the muscles with 48 hours of rest. If you have such options, try to do abdominal training on a separate day, without other muscle groups. Exercises more demanding, with a greater load we always do at the beginning of the training.
Abdominal muscle training
Weeks 1 – 3 (2 x week training)
- Raising legs in the sagging on the rod 2 – 3 * series of 15 – 20 repetitions + 45 seconds of rest
- Tummy on the Roman bench 2 – 3 * series of 15 – 20 repetitions + 45 seconds of rest
- Torso bending with a hoist cord kneeling 2 – 3 * series of 12 – 15 repetitions + 45 seconds of rest
- Side slopes with dumbbells 1 – 2 * series of 20 repetitions + 45 seconds of rest
* if you are able to make another (third or second) series – do it
Weeks 4 – 6 (2 x week training)
- Raising legs in the hanging bar with load 3 sets of 8 – 12 repetitions + 60 seconds of rest
- Tummy on the Roman bench with weight 3 series of 8-12 repetitions + 60 seconds of rest
- Torso bending with a lift cord kneeling 3 sets of 8 – 12 repetitions + 60 seconds of rest
- Side slopes with dumbbells 2 sets of 12 – 15 repetitions + 60 seconds of rest
Regardless of which stage you are in – you should choose the loads that will allow you to do exactly the number of repetitions you have made. If you can do more – the weight is too small. If you are unable to make assumptions – the weight is too big. In both cases it should be corrected. A well-chosen weight translates into muscle tension and its growth, as well as the technique with which training is performed. By belittling the selection of the load, you risk injuries, as well as the lack of training effects by the loss of muscle tone.