How To Train Abs – Tables, Tips and Tricks

One of the areas with which we obsess the most in terms of its appearance and health is the abdominal. And it is that enjoying iron abs in that area is one of the biggest attractions with which we can count men and women, in addition to being a sign of health for anyone.

How can you get the abs you want? Here we tell you.

• The first thing is to establish an exercise routine and a diet.
• When making your exercise schedule, be careful to leave at least 48 hours between high-impact exercises in a certain area of the body. So, you can only train your abs about twice a week, so that you avoid damage.
• Consider that your muscles need time to recover and repair themselves after a high-impact workout.
• Also consider that you should have the child one day of rest a week of high-impact exercise.

What do you need to train abs – Tables, Tips and Tricks?

How to train abs?

You need to warm up for about 5 minutes before you start exercising. You can do it by a light jog, pedaling on a stationary bicycle, with the rope jump …
Consider the three components of a good weekly training program.
a) Strength training: It should be considered three times a week.
b) Additional cardiovascular exercise: It can be considered for those days when there is no strength training. Some alternatives to do so: cycling, running, swimming, walking and cardio machines.
c) Abs exercises: Twice a week. It is advisable to do this before your strength training or interval training.

How should you manage your weekly workout?

To optimize your abdominals, you have to enhance muscle building through exercise. To that end, you have to know how to manage the effort. You have to perform a set of exercises and then you will immediately move on to the next exercise, with only 30 seconds of rest.
Ideally, exercises should alternate between body parts, even if you want to strengthen only one part of the body, such as the abdominals.

On the other hand, by varying the parts of your body you reduce the amount of rest you need in different muscle groups.

And, on the other hand, you will keep your heart rate elevated throughout the workout, which will burn more fat. And there is no other part of the body that stores more fat than the belly.

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Abdominal Training Instructions – Tables, Tips and Tricks

This is the routine that we recommend to strengthen your abs. It is a high-impact training for the so-called Ab zone.

In this case you must perform a game of each exercise, and then complete the rest of the circuit twice.

First routine

1. Start with traditional crunches in a series of 12 to 15.
2. Without rest, he follows with a series of knee elevations from 12 to 15.
3. Without rest, perform the oblique V-Up movement of 10 on each side.
4. Without rest, make a series of rear extensions of 12-15.
5. Then do a series of 10-12 crouches.
6. Take a 30-second break.
7. A 10-year bench press series follows.
8. Take a 30-second break.
9. There are two pulldown series of 10.
10. Take a 30-second break.
11. Make a 10 military press series.
12. Take a 30-second break.
13. Make a vertical row series of 10.
14. Take a 30-second break.
15. Make a series of triceps of 10-12.
16. Take a 30-second break
17. Perform a series of leg extension of 10-12.
18. Take a 30-second break
19. Perform a series of 10 bicep curls.
20. Take a 30-second break.
21. Perform a series of leg curls of 10-12.
22. Take a 30-second break.

Second routine

Remember that this high-impact exercise for the abs should be spaced 48 hours apart from the next high-impact routine.
Remember to complete one set of each exercise at least once, then complete the rest of the circuit twice.

1. Start with a traditional abs’ series in a series of 12-15.
2. Follow with a series of Saxon Side Bend of 6-10 per side.
3. Make side bridges, 1 or 2 on each side.
4. It performs a series of rear extensions of 12-15.
5. Perform a series of crouches of 10-12.
6. Take a 30-second break.
7. Make a bench press.
8. Take a 30-second break.
9. Perform a series of pulldowns of 10.
10. Take a 30-second break.
11. Make a 10 military press series.
12. Take a 30-second break.
13. Make a series of vertical row of 10.
14. Take a 30-second break.
15. Make a series of triceps of 10-12.
16. Take a 30-second break.
17. Perform a series of leg extension of 10-12.
18. Take a 30-second break.
19. Perform a series of 10 bicep curls.
20. Take a 30-second break.
21. Do a series of leg curls of 10-12.
22. Take a 30-second break.

Abs Training Tips – Tables, Tips and Tricks

How is each of the exercises in the program performed?
Traditional
abdominal Lie on your back with your knees bent and your hands behind your ears. Slowly lift your legs extended upwards, with your shoulder blades firmly attached to the ground.
Knee
Lift Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the ground. Use your lower abdominal muscles to lift your knees up toward your rib cage. Then slowly lower your feet back to the starting position, until your feet lightly touch the floor.
Oblique V-Up
Lie on your side with your body in a straight line. Bend your arms over your chest. Keep your legs together, and lift them off the floor while raising your upper elbow toward your hip. The range of motion you will have been small, but you will feel an intense contraction in your oblique muscles.
Start
by getting into the push position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abs as follows: imagine you’re trying to move your belly button against your spine. Hold that effort for 20 seconds, breathing constantly.
Saxon Side Bend
Hold a pair of light weights over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight and lean slowly to your left side, as much as possible without twisting your upper body. Pause, and return to an upright position. Then lean to your right side as much as possible.
Side
bridge Lie on your non-dominant side (right if you are left-handed, and vice versa). Rest your weight on the forearm on that side and on the outer edge of the foot on that side. Your body should form a straight line from your head to your ankles. Bend over your abs as much as you can, and hold this position for 10 to 30 seconds. Keep your breath steady. Relax. Do repetitions of up to 30 seconds.