The Best Abs Workouts Routine
How to get abs? What kind of ab workout choose? How many reps perform for abdominal workout? These are the most popular questions about this sexy muscles.
The main “secret” is that you have not to perform hundreds of crunches for workout abs effectively. In order to get abs only two rules are necessary:
- Your body fat level should be lower 10%
- Moderate sized abs muscles
As you can see, the size of abs takes only the second place while the most important thing is low fat amount. The reason of such differentiation is that belly area is the place where our organism preserves its fat supplies. That’s why no mater how well your abs are developed nobody will be able to see them if your fat supply is too big. So, the diet is the main thing; but what about workout abs?
If you’ve never workout your abs before you, possibly, don’t know that leg and torso raises must be added to different variants of twist (ordinary, reverse, etc.). And I’ll explain why:
Anatomically, the rectus muscle has three or four transversal intersections along its whole length: two – above the navel, one – at the navel level and one – below it. Upper ‘cubes’ (upper abs) develop faster than other because the majority of abdominal exercises appear to be different torso raises in the lying position (twists, crunches). It’s much more difficult to train lower abs because exercise selection here is rather specific and simple leg raises are not enough. To tell you the truth, leg raises is the most useless exercise for training abs. In order to feel lower ‘cubes’ it’s necessary to limit leg work as much as possible; you need to move only your pelvis. The majority of people don’t know this rule and go on raising their legs year after year without any visible result.
The Best ABS WORKOUT ROUTINE for men
Only one exercise for beginners (crunches or reverse curls)
|Abs workout routines for beginners|
|abdominal reverse curls OR crunches||4 working sets (for max reps)|
Than you can add another one — two abs exercise. Usually for lower ab parts
|Intermediate level — Abs workout routines|
|Ab workout routine # 1|
|abdominal reverse curl crunches crunch twist||3 X max3 X max2 X max|
|Abs workout routine # 2|
|crunches hanging leg raise||4 X max3 X max|
|Ab workout routine # 3|
|crunches abdominal reverse curl||4 X max3 X max|
Myths about 6 pack ab workout for men.
In order to achieve abs ‘cubes’ you need to workout your abs each day
In reality, you receive the shape and profile your abs from your very birth. Physical loads can only help you make the muscles thicker and nothing else. That’s why you need to workout abs like other muscles no more often than two times a week. In order to grow abs also need rest! By the way, lots of professionals workout abs rather rarely: the reason is that surplus abdominal workout can lead to waist ‘widening’ and this is not advisable for aesthetic reasons.
Abs workout prefer many reps
If you believe this is true – read the previous paragraph once again: abs are ordinary muscles. If you workout abs by means of high quantity of reps they will react exactly like other muscles: they will increase their endurance but not size.
Well, may be that is true but still, numerous repetitions ‘lean’ abs.
If you think so it means that you have to read basic info about muscles building. The truth lies in the fact that any quantity of reps of power exercises works in favor of size increase but a certain rep range is more effective for hypertrophy while another one – for endurance. Power exercises simple cannot ‘burn’ fat. Shaping your muscles is the prerogative of a diet.
Different exercises to workout abs train their different parts
In reality, any abs exercise engages all abs; but, as I have already mentioned, some exercises load certain abs more than other (like twists engage upper abs more actively while Hanging Leg Raises or Reverse Twists put an emphasis on lower abs). That’s why if you have possibility to do only one exercise, choose Reverse Twists because lower abs are usually behind upper ones.
Do not worry about abs workout, my friends. Actually it is very easy. You have to think about diet if your target – lean and hard abs. It was Dennis Borisoff and www.gymper.com. All aspects and tips about abs workout. Hope to see your abs changes soon.
The Best Abs Workout Routines For Men is Written by: Dennis Borisov
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