Sixpack training: the right exercises

Sixpack training: the right exercises

Exercising is now a good thing. Many people probably have one Six pack, you just don't see it on everyone. To make a washboard abs visible, the body fat percentage should be around 10% for men. This is only slightly higher than the amount of fat necessary for a body to survive and function. It is therefore not possible to really burn off all of the body fat, since the muscle mass is used up beforehand. Having only 10% body fat is therefore very good and can hardly be increased, but it is the basic requirementng, so that an existing six-pack can become visible at all. In addition to the abdominal muscle training regular cardio training must be continued in addition to the appropriate diet so that the fat percentage remains as low as possible. Nevertheless, the athlete has to eat something several times a day so that the abdominal muscles can develop at all.

Many people start doing their abdominal muscles overnighting and doing hundreds of situps. But even with abdominal muscles, overtraining must not start and training only serves to stimulate the muscle fibers, but these grow and form volume in the resting phase. Exercising something every two days is therefore better than once a week or a lot every day. Exercising a lot every day would be counterproductive, as the irritated muscle fibers really need two days of rest to grow optimally. If you also train on the even days, cardio training would be conceivable here, which does not strain the abdominal muscles. It would be better to do both on the same day and then to have a training-free day. Otherwise it comes with the abdominal muscle traininging also very much on the technology. It is not only necessary to perform the correct movements, the stomach would also have to be tensed. Furthermore, there are different muscle groups on the stomach, which can be achieved through different exercises or exercise interpretationsn should be trained during a training day. Regularly changing the exercises or their sequence can have a training effect.

In addition to the typical sit-ups, a very good exercise would be to simply lift both legs while lying down with your arms close to your hips until they reach 45 ° in order to lower them again with a tense stomach. As in bodybuilding, not only lifting as an active exercise but also slow lowering as a passive exercise is crucial. The slowly loosening tension causes an important impulse in the muscle fibers. For all exercises, the athlete should first find out how to do them correctly, as only then will training make sense. There are exercises for the straight or specifically for the upper straight abdominal muscles, for the transverse muscles, for the oblique abdominal muscles and for the lower back muscles. For many of the exercises, all you need is an exercise mat, but exercises on exercise machines or on a bench can make all the difference. However, the athlete can individually adapt the exercises to his or her own ability so as not to have to go to the gym when it is not in the way.

The best three exercises:

Crunch: The athlete lies relaxed on his back, but puts his legs on a bench or other elevation. The hands can be folded over the chest in order to slowly lift the head and upper body off the floor. The abdominal muscles should remain tense throughout the exercise, whereby the abdominal muscles must be tensed even more at the top. During a crunch, the shoulder blades should not touch the floor even when lowering, so the tension in the muscles is maintained.

Lateral push-ups: The athlete lies sideways on the forearms and feet. The legs remain closed. The pelvis is slowly raised from the floor and lowered again, the lateral abdominal muscles are trained.

Hanging leg raises: You need a pull-up bar that the athlete can hang on to. The handle should be shoulder width apart. The knees are slowly drawn towards your chest. The abdominal muscles are tensed, even stronger in the top position.

Fundamental errors:

The risk of overtraining or incorrectly performed exercises has already been mentioned. Another standard error would be to work your abs while dieting. It is not really a mistake to enjoy these exercises, but they will not have any effect. If you are on a diet, there is an undersupply of fats and carbohydrates, and if you are on the wrong diet, there is also a lack of protein. Now, even with proper training, no muscles are formed. Trying to do this would therefore be pointless from the start. With a fatty stomach, however, the abdominal muscles will never emerge as a washboard abs, which is why in these situations diet first and then the actual abdominal muscle traininging should take place. Everything else does not work or does not work properly.

In addition, many exercises, including those described above, should only be performed with 15 to 30 repetitions, and then followed by another exercise. After three exercises, there may be a short break of one minute to repeat everything. Just under an hour of training would be enough, longer would be too much. 10 minutes is also good when time is tight. Many simply train a little more intensively to the point of muscle failure. It's about muscle stimulation, not exercise length.

Exhale when going up and inhale when lowering. Many exhausted athletes trying to get their sets full move faster and that is a mistake. Abdominal exercises should not be done with momentum but slowly and evenly, as the effect comes from the tense muscles. If you run out of breath, it is better to change the exercise or take a break.