The best exercises and programs for training the abs in the gym!
Abdominal muscles, or abs, are among the most significant muscle groups for athletes. For beginners, the press in general is almost the main muscle, which they begin to swing frantically. Meanwhile, almost no one is doing it right. In this article we will analyze the best exercises, programs, as well as the correct methodology for training the press in the gym.
Choose a target!
Before planning a training session in the gym, you need to decide on your training goal – that is, what result do you want to achieve? Most often, it is either losing weight or “pumping cubes”. In the first case, there is a clear overweight athlete, which he wants to get rid of. In the second – as a rule, there is not much excess weight, but the press does not look embossed.
However, whatever your goal when training the press, you must first learn one important rule: the relief of the press and burning excess fat largely depend on your diet, rather than on what exercises and programs you use. Simply put, if you consume more calories than you spend – you can immediately forget about the bumpy press. Until you optimize your diet, there will be no proper result in pumping the press.
See the main article – How to remove the stomach by shaking the press?
Target areas of the Abs
Before you start training, you need to clearly understand and know the anatomy of the press. The vast majority of athletes distinguish 3 areas of the press – the top, bottom and oblique muscles. However, this separation is incorrect. Contrary to prevailing myths, it is impossible to pump separately the top or bottom of the press. This is due to the fact that the rectus abdominis muscle does not have bundles and divisions that would perform different functions and movements. That is why the load is distributed evenly along the entire length of the press – from top to bottom.
The best exercises for the Abdominal in the gym
After choosing training goals and understanding the anatomy of the press, you can start choosing exercises. For convenience, I divided all exercises into 3 groups:
- Body lifting exercises (rectus abdominis muscle)
- Leg lift exercises (rectus abdominis muscle)
- Oblique exercises
- Best press exercises with body lift
- Twisting lying on the floor
- Twisting on a Roman bench
- Twisting on the block
- Double twisting
- Best Abdominal Press Exercises
- Hanging legs
- Reverse twisting
- Elbow Stretch
- The best exercises for oblique abs
- Twists with body turns
- Hanging knees (sideways)
- Side bends with dumbbells
The best programs for the Ab in the gym
Next, we present the best, in my opinion, training programs. For ease of perception, I divided them into 4 groups: on the bottom of the press (based on exercises with lifting the legs), on the top of the press (based on exercises with lifting the body), on the oblique muscles of the abdomen, for girls.
I note right away that programs for the lower and upper press are not, in the full sense, programs for the upper and lower abdomen. This division is based only on the types of exercises performed. Both one and the second program load the entire rectus abdominis muscle evenly.
How often to train the abs?
Contrary to prevailing beliefs, frequent training of the press is ineffective and can be harmful to health. The optimal frequency of training is 1 time per week.