Exercices abdos

Flat stomach is an obsession and your localized body fat weighs you? Finished the mass training, it's time to switch to the ABS dry strength training program. This gym strength training program is designed for strengthening the abdominal strap.

It contains abdominal strength exercises and body training exercises that can be done in two separate sessions. The goal is to solicit each muscle group concerned. The first session can be devoted to strengthening the Grand Law and the Obliques and the second dedicated to all that concerns the cladding.

Some of the exercises in this ABS weight training program without equipment or almost can be done at home with some equipment or exercises with body weight. There is no fundamental difference for this ABS program men or women, the movements will be the same.

Here is the ideal abdominal strength training program to finally have a concrete abdominal strap.

Séance 1: renforcement musculaire

•         Crunches or leg raises in the axis on an inclined board: 4 sets of 15 repetitions

• Medium pulley rotations or crunches on the ground with rotation: 4 sets of 12 alternating repetitions.
  
• Abdominal wheel: 4 sets of 12 to 15 repetitions

The 4 tips for success :

• Remember to always shorten the part between the sternum and the pubis during crunches. The pelvis should approach the sternum with each repetition. 
• At the beginning place the hands crossed in front of the chest then behind the neck. 
• Keep your chin on your chest so you don't arch your back and injure your spine. 
• During rotations, clearly oppose the shoulder to the knee.

• Plank sheathing facing the ground: 4 sets of 90 seconds.

• Sheathing left and right side: 4 series X 2 of 60 seconds.

• Dorsal sheathing with straight legs: 4 sets of 90 seconds.

4 tips for success

• Keep the body in one line.
• Do not allow the pelvis to sag or the back to round.
• Keep constant tension on the abdo-lumbar area.
• Increase the times over time.

conclusion

For a complete work of the abdominal strap it is necessary to combine the exercises of muscular reinforcement and sheathing. For the Abdominal right as for the Obliques it is the shortening of the pubis / sternum segment which makes it possible to solicit them.

When raising the legs, remember to lift the pelvis well so as not to solicit only the psoas (muscle of the thigh flexor of the hip). Protect the back area by keeping your chin on your chest during sit-ups.

This abs muscle program is quick and will only take you about fifteen minutes. Do no more than 2 complete routines per week to ensure good recovery of the abdominals. Doing abs every day does not promote good strengthening. Like any other muscle the abdominals need rest days.

Don't forget that if your abs are getting stronger through training, it's your balanced diet and a suitable diet that will allow you to see your abs! Losing weight and cutting is a necessary step, do not hesitate to use fat burners if you cannot reach your goal. .