It has been a guy’s dream for a long time to mark his abdominal muscles. Hours are spent everyday in the gym trying to perform the perfect six pack abs workout routine. However, not everyone seems to get the same results and many people tend to be discouraged sooner or later.
Perhaps this has happened to you too, maybe you have been hitting the gym for a while trying desperately to get that six pack, maybe you like to exercise at home or outdoors and want some tips to mark that part of your body. Either way I hope that, after you read this article, you can have a better perspective of the dos and don’ts of ab routines.
Abdominal routine
Have you ever wondered how many series should you do in your session? How often should you exercise this part of your body? Most instructors suggest a number between 100 and 150 repetitions in series of 15 to 30 at least 3 times a week.
As you should know, every aspect of the exercise is personalized and depends on your level of expertise. It is a matter of quality, rather than quantity. If you can only do 80 or 90 repetitions but you do them with a proper technique, you will have much better results than doing 200 without paying attention to your body position.
Upper, lower and oblique abs. Is there a different exercise for them?
Although this is a group of muscles, several exercises tend to have different effect and it is suggested to combine all of them:
Upper abs: They are stimulated with short movements where you practically don’t lift your back. When you do this kind of exercise, try to keep your muscles contracted for better results.
Lower abs: The best way to stimulate this group of abs is with your legs hanging, which will be explained in detail later in this article.
Oblique: This exercises are very specific and not everyone is used to doing them. The movements consist generally of bending and rotating your torso to stimulate this set of muscles.
Bending your back
This is a bad habit of people who aren’t used to exercise. Doing this reduces the effect of the stimulus over the abdominal zone and may lead to chronicle back pain. The proper way is to keep your back straight when you bend over your legs and always try to have your hands behind your head or over your chest, increasing the effort made by the abs.
Another good tip is that your back should not touch the floor after a repetition and your chest should not go all the way to your legs when you bend over. It is best to maintain an angle of 45 to 50º because the muscles keep contracted all the way up and down.
Hanging legs
Most people are used to bend the upper body towards the legs. In fact, almost every machine is designed to replicate this movement. However, legs are usually heavier than the upper body and the effort of bending them is greater. This is why you should try to include some series doing this.
The main effect of this kind of abdominal flexing is in the lower set of abs though, so this shouldn’t be the only way of exercising. Instead, it is suggested to make a balanced mix of exercises to get better results.
If you follow these simple suggestions when you do your ab training routine, you will notice the improvements. Remember that it is a matter of patience, discipline and persistence. Of course, you have to combine exercise with the proper diet and rest.
But above all, if you have any other information you would like to share, you are more than welcome.
article source: http://www.streetarticles.com/bodybuilding/six-pack-abs-workout-routine-tips-to-have-better-results
Six Pack Abs Workout Routine Tips To Have Better Results
It has been a guy’s dream for a long time to mark his abdominal muscles. Hours are spent everyday in the gym trying to perform the perfect six pack abs workout routine. However, not everyone seems to get the same results and many people tend to be discouraged sooner or later.
Perhaps this has happened to you too, maybe you have been hitting the gym for a while trying desperately to get that six pack, maybe you like to exercise at home or outdoors and want some tips to mark that part of your body. Either way I hope that, after you read this article, you can have a better perspective of the dos and don’ts of ab routines.
Abdominal routine
Have you ever wondered how many series should you do in your session? How often should you exercise this part of your body? Most instructors suggest a number between 100 and 150 repetitions in series of 15 to 30 at least 3 times a week.
As you should know, every aspect of the exercise is personalized and depends on your level of expertise. It is a matter of quality, rather than quantity. If you can only do 80 or 90 repetitions but you do them with a proper technique, you will have much better results than doing 200 without paying attention to your body position.
Upper, lower and oblique abs. Is there a different exercise for them?
Although this is a group of muscles, several exercises tend to have different effect and it is suggested to combine all of them:
Upper abs: They are stimulated with short movements where you practically don’t lift your back. When you do this kind of exercise, try to keep your muscles contracted for better results.
Lower abs: The best way to stimulate this group of abs is with your legs hanging, which will be explained in detail later in this article.
Oblique: This exercises are very specific and not everyone is used to doing them. The movements consist generally of bending and rotating your torso to stimulate this set of muscles.
Bending your back
This is a bad habit of people who aren’t used to exercise. Doing this reduces the effect of the stimulus over the abdominal zone and may lead to chronicle back pain. The proper way is to keep your back straight when you bend over your legs and always try to have your hands behind your head or over your chest, increasing the effort made by the abs.
Another good tip is that your back should not touch the floor after a repetition and your chest should not go all the way to your legs when you bend over. It is best to maintain an angle of 45 to 50º because the muscles keep contracted all the way up and down.
Hanging legs
Most people are used to bend the upper body towards the legs. In fact, almost every machine is designed to replicate this movement. However, legs are usually heavier than the upper body and the effort of bending them is greater. This is why you should try to include some series doing this.
The main effect of this kind of abdominal flexing is in the lower set of abs though, so this shouldn’t be the only way of exercising. Instead, it is suggested to make a balanced mix of exercises to get better results.
If you follow these simple suggestions when you do your ab training routine, you will notice the improvements. Remember that it is a matter of patience, discipline and persistence. Of course, you have to combine exercise with the proper diet and rest.
But above all, if you have any other information you would like to share, you are more than welcome.
article source: http://www.streetarticles.com/bodybuilding/six-pack-abs-workout-routine-tips-to-have-better-results
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