This is My Ab Werk
In this post, I will discuss ab werk and how you can train your abs the right way and enjoy the best results. I will help you understand the three fundamental principles. Of course, everybody desires to have abs to display at the each especially during the summertime. Some want to show off in a half shirt other than a protruding mid-section.
My Personal Ab Werk
Unfortunately, very few people actually train their abdominal muscles and of those people, even fewer know how to train them correctly. To learn how to train abs properly and reap the best outcome, read about the Three Fundamental Principles by Body Building.
Three Fundamental Principles – Introduction to Ab Werk
1. Air Blocking
First and foremost, the abdominal muscles cannot fully contract with air retained in the lungs. Thus, those that hold their breath while performing crunches for instance, never attain a full muscle contraction.
To correct this error, exhale upon exertion through every rep and remember that once the air in your lungs is gone, the abs are fully contracted. If you watch people perform sit-ups, you will invariably observe them coming up to a full upright position at the end of the movement.
While the abs may have initiated the movement at the outset, at some point the hip flexors took over to pull the torso into a full sitting position.
If you exhale when you initiate the movement and stop when the air in your lungs is gone, then you are relying upon the contraction within the abdominal muscles to begin and complete the movement as opposed to relying on the hip flexors and gravity.
Second, unlike other muscles in your body that may take a few minutes to fully recover after a set. The abdominal muscles recover within seconds. Because the recovery time is so short, abs respond best to continuous movement. Your abdominal routine should, therefore, entail continuously moving from one exercise to the next until complete exhaustion.
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Those people that claim to work out their abs for any more than five minutes are not doing good. They are taking too much rest in between sets. Try continuously moving from one exercise to the next.This is without more than a few seconds of rest in between each set to really hit the abdominals.
3. Lower First
Leg LiftsThird, work the lower abdominal region first. I prefer to begin with something like reverse crunches or “>leg lifts because the moment that you tighten the lower abdominals, all of the abdominal muscles immediately tighten to stabilize the rest of your body in preparation to execute the movement.
So, as you are concentrating on the lower abdominal region. You are secondarily working the upper abdominals as well as the obliques. Do a lower abdominal exercise until you literally cannot perform one more rep. After that, move immediately into a torso twist movement to hit the obliques. Work them to exhaustion and then finish up with crunches to target the upper abdominal region.
If you worked your lower abdominal region until exhaustion, then do not be alarmed when you cannot perform too many trunk twists or crunches. Remember that the amount of rest that you take in between sets. They should be just that amount of time that it takes you to change positions to begin the next exercise. Continuous movement is key to training abs.
Don’t fixate on the number of crunches that you can perform. Instead, concentrate on exhaling on exertion and contracting the abdominals to initiate and complete the movement. In fact, don’t even count the reps – simply execute the movements in succession until you literally cannot force another rep.