Thousands of tumors will burn adipose tissue
Abdominal muscles is a muscle party that is given the greatest attention by persons training for body purposes. Many theories have been born that are supposed to bring us closer to achieving the desired goal, but are they right? Below I would like to refute the most popular myths associated with abdominal muscle training.
Tummy, one of the most popular exercises in the world, are considered the best exercises for training the muscles of the stomach. What’s more, it is believed that the bellies contribute directly to the burning of adipose tissue from the abdominal area.
The first mistake you make is to assume that making crunches is responsible for getting rid of belly fat. As a result of various biochemical transformations, fatty acids are released (fat tissue reduction), which then through blood (bloodstream) in the form of energy will be delivered to a selected area in our body. Energy can be supplied for the needs of movement, digestion, regeneration and thought processes. Exercises of the abdominal muscles do not, however, cause the release of these acids exclusively from the given area. The intensification of the biochemical processes responsible for the release of fatty acids can occur throughout the body.
It is more likely that thanks to the abdominal muscles exercise, we will lead to a situation in which the energy released from fatty acids will go to the abdominal muscles and will be used for regenerative processes, which are also conditioned by specific requirements, which will result in muscle hypertrophy. But these muscles can still be covered with fat, and although we will do crunches, we will not get rid of excess fat from the belly.
The main factor that affects changes in our body is a diet that does not slow down metabolism. Physical exercises, of course, help in the whole process, but they are aimed at physical development of a man and increase in strength, endurance or muscle hypertrophy.
There are many ways to reduce body fat, not all are fully understood, but they are certainly governed by the physiology, biochemistry and energy of the human body, which are regulated mainly by our state of health and the ingredients we provide with food.
Prepared training plans
There are more plans for a flat stomach than we think. Some are more thought-out, in line with the anatomy and training methodology, but the majority, in my opinion, is bad. My main complaint directed at them is that they spread the belief that the bellies cause the belly fat to burn. According to what I wrote in the first point, this is unlikely, which makes their main assumption untrue.
Another aspect that needs to be addressed in terms of ready plans is compliance with the anatomy. A large number of exercises included in such plans assumes exercises such as lifting legs, leg raises, penknives and other exercises whose common point is the flexion movement in the hip. It is a movement in which we either move our legs to the chest or lean towards the legs. Muscles responsible for this movement are mainly the hip muscles – hip flexors, in particular the ilium and lumbar muscle (iliopsoas), which is not part of the abdominal muscles. What’s more, it is not a superficial muscle, so its hypertrophy is invisible to the human eye. An equally important issue in terms of the iliopsoas muscle is its trailers, ie it starts its course by attaching itself to the first four lumbar vertebrae. What results from this – if we exercise too often, lead to increased activity of this muscle, and in the absence of balanced strengthening of antagonists, it causes its permanent contracture, which results in pains at the site of the attachment, i.e. in the lumbar region. This abdominal muscle training, which is inadequate in terms of anatomy, can lead to pain in the lumbar region, as a result of which we are unable to effectively exercise and the process of changing the figure can be interrupted or ended.
Do not believe in ready-made plans that tell us that we will get a flat stomach. Physical exercises will help, but this help depends primarily on diet and exercise selection.
Daily training is the key to success
Prepared training plans also assume daily training of the abdominal muscles. To overthrow this myth, we will use the methodology of training in which the phenomenon of supercompensation of training has been described, having foundations in the physiology of the human body.
Referring to the graph, it is assumed that the training (Work) takes place from t1 to t2, then there is time for rest, and then, thanks to the adaptation processes, the organism’s efficiency increases in about t4. Now let’s assume that we do training every day or 5 times a week, where we have time to rest? In fact, it is not there, so our body has no time to regenerate, let alone supercompensation, which in the long run results in a decline in fitness.
Conclusion – abdominal muscle training taking place 5-7 times a week will be counterproductive. This will cause fatigue, overload our body, which will lead to mental fatigue, and even to give up exercising.
Only abdominal training, only abdominal training
Visible and well-defined abdominal muscles are the dreams of everyone who works on their figure, but what about the other muscles? After all, we have huge muscle groups whose training intensifies the aforementioned biochemical processes in our body. What’s more, muscle hypertrophy also increases the number of cells that build our muscles – the mitochondria. These cells need energy for functioning. Due to the increased number of mitochondria in our body there is a better passive burning of body fat, because they must be nourished. Thanks to this dependence, our food is used for energy and nutritional changes, and is not broken down into energy reserves in the form of excess fat tissue. So what’s going on? Thinking about the visible six-pack, we have to implement (in order of the most important thing) the right diet, strength training based on large muscle groups trained in multi-joint exercises and additionally aerobic training. I did not specifically mention abdominal muscle training, but this is in the following section.
HERE YOU CAN READ: 5 exercises for unbelievable ABS
Correct abdominal muscle training
One of the biggest and most popular myths about abdominal muscle training is the selection of exercises. There is a common view that the training of these muscles takes place using crunches, leg raises, pushing legs up, the bicycle, twisting the hips or maintaining the position of the board as long as possible without caring for the correct technique. Nothing more wrong!
By referring to the anatomy of the abdominal muscles, the straight muscle, the abdominal muscles and the abdominal oblique muscles are primarily intended to protect our spine in various planes, so as to preserve its physiological curvature. Just as the bodyguard must defy the attack and the strength of the attacker, our abdominal muscles to protect our spine must counteract bending, rotation, hypertrophy and lateral flexion. Although the names themselves sound a bit incomprehensible, to put it bluntly, the abdominal muscles are to prevent excessive flexion, bending to the side and rotation of our torso.
Returning to exercises commonly used in abdominal muscle training, their main assumption is to bring the ribs to the pelvis or vice versa. Of course, this is one of the functions of the abdominal muscles, but is used mainly in situations of life or health, where curling is a way to protect the internal organs.
Now it would be worth considering how many times in everyday life we make all bends, overgrowths, we twist, tilt to the side, and compare how many times during the day we cringe heavily, bringing our ribs closer to the pelvis. In my opinion, these first activities prevail in our lives, we do them unconsciously all the time, just like we maintain the natural curvature of the spine, for which the abdominal muscles are also responsible. I want to say that the commonly used abdominal exercises are not adapted to their basic functions.
The basic functions of the abdominal muscles use multi-joint exercises, such as squats, deadlift, rowing, bench press, tossing, tearing. This is confirmed by the scientific study of the electromyographic activity of muscles, which was supposed to show the differences in muscle activity in different versions of the deadlift. In addition to the answer to the question, we also received information that the muscles show the most activity during the deadlift.