3 Keys To Getting Strong Stomach
https://thesuyak.blogspot.com/2015/03/3-keys-to-getting-strong-stomach.html
Do you want a six pack or just want to reduce the "burden" that you carry extra around the abdominal area? There are 3 key areas you need to focus on to gain abdominal muscle development.
REGIONAL FOCUS
Strong abs not only help strengthen your lower back, but also improve your posture. Of most lower back injury that happened, believe it or not, due to a weak stomach. Focus on these three areas and from time to time, you will see progress.
GOOD cardio training
You can have the best abs in the world, but if it is covered by a layer of fat, your stomach will not be visible. To lose body fat around your stomach, need to add an effective cardio workout session on your fitness plan. You can not clean your belly fat by doing extra abs exercises like crunches or sit-ups. You first need to burn fat through cardio exercise good.
Abdominal exercises alone will not be too much. Cardio exercise is necessary to provide sufficient power to perform this trick. Three to four sessions per week for jogging, running, doing Stairmaster, elliptical, jumping rope, or biking is enough to spur the process. Swim, hike, and join aerobics classes are also useful. Nothing beats jogging and running. It is the most intensive, effective and efficient way to burn calories. If running outdoors makes your joints ache, try running indoors on a treadmill or on the track. It would be easier for your body.
Again, you need three to four intense cardio sessions per week to help create a calorie deficit and help trim the fat covering your stomach.
Good nutrition
Do not spoil the results you have achieved in the gym by giving a chance for your body to overeat. Remove fat from the body must be supported by good nutrition coupled with cardio exercises. At the end of the day, if you consume more calories than you use, then you add fat in the body. So you need to burn more calories than you consume.
Nutrition is an important part because you can decrease the amount of calories you consume, so it can affect the amount of calories that you spend through cardio. Eat 5-6 times a day with small portions and balanced, every 3-4 hours. Try to keep the consumption of healthy foods.
If not, when you are hungry, you will choose foods that are not good for your body. If you are very hungry, all the options you could be less rational.
It is important for you to understand that eating is not timely or not eat at all as bad as overeating. Remains high protein consumption (approximately 50% of daily caloric needs), moderate carbohydrate (40%) and low fat (10%).
Muscle fibers are made of protein molecules damaged during exercise, so you need more protein than people with mild activity to improve your muscle tissue. Carbohydrates have important functions in the body, but do not make it the center of your diet. Try to prevent the consumption of simple sugars like cane sugar, honey, fruit juices, syrups and fruit even in large quantities.
Drink at least 3.8 liters of water every day. It will help the absorption and digestion of nutrients and will help cleanse toxins from the body.
The bottom line, make sure that your body has got a healthy and balanced diet, every 3-4 hours.
EXERCISE LOAD FOR STOMACH
This is where most people go wrong in his efforts to train the abdominal muscles. I often ask people I train, "Do you want to train your biceps with sets of 50 reps with no load?" Of course they say "No". "What about your chest, 50 reps without a load?" Again, no answer. Then I asked, "Then why did you do to train the stomach?"
There is an important key to it. If you want a good abdominal development, then you need to add resistance (load) on your stomach exercises. Stomach is a muscle just like the biceps, triceps, chest muscles, buttocks muscles, and others. You need a prisoner to strengthen and build it. The same thing applies to the stomach.
Stomach Exercises Can Be Combined To Stimulate Muscle Stomach
Weighted Crunch - Grab a dumbbell, handheld in front of your face, or over the top of your chest, under the chin, or do a regular crunch. You now use more abdominal muscles to hold the dumbbell. Stick to heavy enough where you can do 10-15 reps, but no more. Remember, you need to give inmates enough so that your stomach muscles are forced to work.
Cable Crunch - Reach for cable, kneel down and pull the cable down, contract your abdominal muscles firmly downwards. Essentially the same as regular crunch, it's just that, you are on your knees. However, the same contraction. Do not swing your hips, because if you do, you're not much use your stomach muscles. Little, contraction of 30 degrees, until you feel your stomach muscles to contract, hold for 2 seconds, then got up.
Weighted Leg Raise - Lie flat position, with hands tucked under the buttocks. Wrap your legs coiled on a small dumbbell, and lift your legs. Start with your feet about 6 inches (about 15 cm) from the floor, then lift approximately 12-16 inches (approximately 30-40 cm) from the floor and then lower slowly. This can be done at the end of the bench.
Seated Ab Machine - Again, do not swing as far as possible, but until quite far only (30 degrees) to create a fully contract the abdominal muscles, hold for 2 seconds, then got up. This is very similar to the cable rope crunch.
Stability Ball Crunch - Practicing on the stability ball will balance work your abdominal muscles. It is effective to strengthen the central part of your body, the stomach and lower back. You lie on the stability ball crunch like will do. Position your body over the ball so that your lower back rest. Keep your feet close together on the floor so that your body is less stable (help balance your body parts) and put your hands behind your head or folding over the chest. Pull your upper body toward the knees, then exhale when your stomach muscles to contract. Lower your body to the starting position can keep the pressure on your stomach.
Without regard to what exercise you do, the key is to add the load / resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your stomach twice a week to get maximum results. Again, treat your abdominal muscles like other muscles (which means you will not practice it more often). Combine weight training with a good diet and intense cardio workout, then you will get a six-pack!
REGIONAL FOCUS
Strong abs not only help strengthen your lower back, but also improve your posture. Of most lower back injury that happened, believe it or not, due to a weak stomach. Focus on these three areas and from time to time, you will see progress.
GOOD cardio training
You can have the best abs in the world, but if it is covered by a layer of fat, your stomach will not be visible. To lose body fat around your stomach, need to add an effective cardio workout session on your fitness plan. You can not clean your belly fat by doing extra abs exercises like crunches or sit-ups. You first need to burn fat through cardio exercise good.
Abdominal exercises alone will not be too much. Cardio exercise is necessary to provide sufficient power to perform this trick. Three to four sessions per week for jogging, running, doing Stairmaster, elliptical, jumping rope, or biking is enough to spur the process. Swim, hike, and join aerobics classes are also useful. Nothing beats jogging and running. It is the most intensive, effective and efficient way to burn calories. If running outdoors makes your joints ache, try running indoors on a treadmill or on the track. It would be easier for your body.
Again, you need three to four intense cardio sessions per week to help create a calorie deficit and help trim the fat covering your stomach.
Good nutrition
Do not spoil the results you have achieved in the gym by giving a chance for your body to overeat. Remove fat from the body must be supported by good nutrition coupled with cardio exercises. At the end of the day, if you consume more calories than you use, then you add fat in the body. So you need to burn more calories than you consume.
Nutrition is an important part because you can decrease the amount of calories you consume, so it can affect the amount of calories that you spend through cardio. Eat 5-6 times a day with small portions and balanced, every 3-4 hours. Try to keep the consumption of healthy foods.
If not, when you are hungry, you will choose foods that are not good for your body. If you are very hungry, all the options you could be less rational.
It is important for you to understand that eating is not timely or not eat at all as bad as overeating. Remains high protein consumption (approximately 50% of daily caloric needs), moderate carbohydrate (40%) and low fat (10%).
Muscle fibers are made of protein molecules damaged during exercise, so you need more protein than people with mild activity to improve your muscle tissue. Carbohydrates have important functions in the body, but do not make it the center of your diet. Try to prevent the consumption of simple sugars like cane sugar, honey, fruit juices, syrups and fruit even in large quantities.
Drink at least 3.8 liters of water every day. It will help the absorption and digestion of nutrients and will help cleanse toxins from the body.
The bottom line, make sure that your body has got a healthy and balanced diet, every 3-4 hours.
EXERCISE LOAD FOR STOMACH
This is where most people go wrong in his efforts to train the abdominal muscles. I often ask people I train, "Do you want to train your biceps with sets of 50 reps with no load?" Of course they say "No". "What about your chest, 50 reps without a load?" Again, no answer. Then I asked, "Then why did you do to train the stomach?"
There is an important key to it. If you want a good abdominal development, then you need to add resistance (load) on your stomach exercises. Stomach is a muscle just like the biceps, triceps, chest muscles, buttocks muscles, and others. You need a prisoner to strengthen and build it. The same thing applies to the stomach.
Stomach Exercises Can Be Combined To Stimulate Muscle Stomach
Weighted Crunch - Grab a dumbbell, handheld in front of your face, or over the top of your chest, under the chin, or do a regular crunch. You now use more abdominal muscles to hold the dumbbell. Stick to heavy enough where you can do 10-15 reps, but no more. Remember, you need to give inmates enough so that your stomach muscles are forced to work.
Cable Crunch - Reach for cable, kneel down and pull the cable down, contract your abdominal muscles firmly downwards. Essentially the same as regular crunch, it's just that, you are on your knees. However, the same contraction. Do not swing your hips, because if you do, you're not much use your stomach muscles. Little, contraction of 30 degrees, until you feel your stomach muscles to contract, hold for 2 seconds, then got up.
Weighted Leg Raise - Lie flat position, with hands tucked under the buttocks. Wrap your legs coiled on a small dumbbell, and lift your legs. Start with your feet about 6 inches (about 15 cm) from the floor, then lift approximately 12-16 inches (approximately 30-40 cm) from the floor and then lower slowly. This can be done at the end of the bench.
Seated Ab Machine - Again, do not swing as far as possible, but until quite far only (30 degrees) to create a fully contract the abdominal muscles, hold for 2 seconds, then got up. This is very similar to the cable rope crunch.
Stability Ball Crunch - Practicing on the stability ball will balance work your abdominal muscles. It is effective to strengthen the central part of your body, the stomach and lower back. You lie on the stability ball crunch like will do. Position your body over the ball so that your lower back rest. Keep your feet close together on the floor so that your body is less stable (help balance your body parts) and put your hands behind your head or folding over the chest. Pull your upper body toward the knees, then exhale when your stomach muscles to contract. Lower your body to the starting position can keep the pressure on your stomach.
Without regard to what exercise you do, the key is to add the load / resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your stomach twice a week to get maximum results. Again, treat your abdominal muscles like other muscles (which means you will not practice it more often). Combine weight training with a good diet and intense cardio workout, then you will get a six-pack!
