Whether fitness men or women have an extraordinary love for abdominal muscles, the ultimate goal of many small partners’ fitness training is to have a sexy abdominal curve. Therefore, in the process of fitness, the abdominal muscle training has also been improved to a very important position, but after spending time, great enthusiasm and effort, I found that the abdominal muscles are not as good as I imagined. In addition to dietary and nutritional factors, there are also some training ideas. Today, let’s talk about some common misunderstandings in abdominal muscle training and how to efficiently arrange abdominal muscle training.
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After reading this article, you will gain the following three Aspects of information:
functional anatomy of abdominal muscles
4 misunderstandings in abdominal muscle training
how to effectively perform abdominal muscle training
< p>Abs functional anatomy
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The abdominal muscles are located on the front of the torso and On both sides, the trunk can be flexed, laterally flexed and rotated. The abdominal muscles are more of a general term, consisting of the rectus abdominis, internal oblique, external oblique and transverse abdominis, and their functions are different.
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The rectus abdominis muscle fibers are in the superficial layer, from the chest From the bottom to the upper edge of the pubic bone, when the left and right rectus abdominis are concentrically contracted at the same time, the spine can be flexed forward, such as the lifting stage of our usual abdominal movement. Unilateral concentric contractions cause the trunk to flex to the same side.
The external oblique muscle is located in the superficial layer of the trunk muscles, originating from the ribs and inserting into the aponeurosis of the iliac crest and rectus abdominis. The muscle fibers move in an anterior and inferior diagonal direction, and when the external oblique muscles on both sides contract together, the trunk can be flexed forward. Unilateral contractions flex the spine and concentrically contract the contralateral internal oblique muscle simultaneously, allowing the trunk to rotate toward the contralaterally activated internal oblique muscle.
The internal oblique muscle is located in the deep layer of the external abdominal oblique muscle, and the muscle fibers migrate in the posterior and inferior diagonal direction. Its function is similar to that of the external oblique muscle, which can flex the trunk forward and laterally.
The transversus abdominis is a deep muscle, located in the deepest layer of the abdominal wall, and plays a role in core stability along with the multifidus of the spine.
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We usually do the most crunches during training More just stimulates the rectus abdominis and completes the function of forward flexion of the trunk. Therefore, choosing a single action for abdominal training will result in one-sided abdominal muscle training. In order to fully develop the abdominal line, the training forms and movements of the abdominal muscles should be diversified to complete the stimulation of the entire abdominal muscles.
4 misunderstandings in abdominal muscle training
Many small partners attach great importance to their thinking in the process of abdominal muscle training, but when they are implemented in training methods and practice, there may be many small mistakes. Partners will have some misunderstandings. The following four misunderstandings are often asked. See if you have a similar situation during the training process.
Myth 1, abdominal muscles do not need load training
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The muscle type of the abdominal muscles is relatively more resistant to fatigue. It belongs to the stable muscle group of the human body, and it is more involved in the function of stabilizing the posture of the human body. But if you want better abdominal muscle growth and volume, then the same principle of progressive overloading is required. In this way, whether the muscle fibers are subjected to mechanical tension or metabolic pressure, as long as the load is continuously increased, the muscle will grow. And so does abs training. For many small partners, abdominal muscle training is mainly based on low load and high repetitions. At the same time, each training cannot reach a certain training capacity, and the result is that the training effect is not good.
Misunderstanding 2, abdominal muscles do not need deliberate practice
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If your goal is to improve core stability and strengthen your core, you probably don’t need to add too much targeted abs training. But if the goal is hypertrophy and the lines are clearly defined, then a lot of deliberate practice is required to complete the isolated stimulation and strengthening of the abdominal muscles. Most of the compound movements such as squats, deadlifts, and presses are accompanied by core training, which can only make the abdominal muscles do more isometric contractions, but more individual training to strengthen the abdominal muscles, concentric and eccentric The more contractions, the better the training.
Myth 3, abdominal muscles can be trained every day
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Any Muscle growth is accomplished with nutritional supplements and adequate rest, and abdominal muscles are no exception. Daily training will affect adjustment and recovery. Therefore, the recommended training frequency is 2-3 times a week, each time After the training is sufficient and fully recovered, you can start the next training. It is not recommended to perform a low-intensity training mode every day, and the effect is not as efficient as concentrated reinforcement.
Myth 4. If you want the abdominal muscles to have lines, you can work hard for the abdominal muscles
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The line of abdominal muscles is determined not only by the muscle mass of the abdominal muscles, but also by the body fat percentage. The level of body fat percentage is the key. When the male body fat percentage is 12% and the female body fat percentage is 18% The abdominal muscles will be clearly visible only when the following conditions are followed. Therefore, how to efficiently reduce fat while maintaining a certain abdominal muscle mass is a necessary condition for the abdominal muscle curve. Therefore, in order to have a clear abdominal muscle line, both All of them are indispensable, and during the fat reduction period, the abdominal muscles are not fully exposed.
How to effectively train the abdominal muscles
The abdominal muscles Training is basically no different from the training idea of large muscle groups, and it is also the principle of gradual overloading. It needs to design movements from multiple angles or planes, and single mode or movement training will not be comprehensive.
< p>First, training elements
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When we talk about training, we always refer to a training plan, and a training plan usually consists of training elements such as training frequency, number of repetitions, and loaded weight. In general, when performing muscle hypertrophy training, the weight of each training is set at 3~4 movements, 3~6 groups of each movement, and 6~12rm per group (the number of training at this time is based on Calculated by the 1RM test benchmark, 1RM refers to the maximum weight that can be lifted or the body can bear when a standard action is completed independently), and the interval time of each group is 30~90 seconds. The muscle hypertrophy of the abdominal muscles also needs to follow this exercise intensity. Only after the target muscle bears a certain load, the muscle will have the premise and possibility of growth. For the usual high-rep and low-intensity training mode, the training effect is not very efficient.
Second, Three Flat Motion Design
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The abdominal muscles are located on the front and sides of the trunk and allow the trunk to flex, laterally and rotate. Forward flexion of the trunk occurs in the sagittal plane, lateral flexion occurs in the frontal plane, and lateral rotation of the trunk occurs in the horizontal plane. Therefore, our training for abdominal muscles cannot be just a flat movement. A complete abs training program should take all three planes into consideration. The types of movements in the sagittal plane, such as abdominal crunches, standing legs, etc.; the types of movements in the frontal plane, such as barbell-dumbbell weight-bearing lateral flexion; horizontal plane training movements: upright barbell swinging forward and left, Russian twist, etc.
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Sagittal motion, crunch: keep the lower back during exercise Get as close to the ground as possible, and then rely on the rectus abdominis to contract.
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Frontal plane action, side bridge: use the rectus abdominis and abdominal muscles The internal and external oblique muscles are contracted to the oblique level of the trunk, and the lower back is in a neutral position during the movement.
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Horizontal plane action, abdominal and external oblique muscle training action: body to one side Lean sideways, move your knees closer to your shoulders, and use your abdominal and internal oblique muscles to rotate your body. Keep your core tight throughout, don’t lose your center of gravity, and keep your lower back in a neutral position.
Third, abdominal training for muscle gain and fat loss
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When building muscle, it’s important to do targeted ab workouts, not core strengthening or “bringing a few sets” at the end of each workout. in trainingWhen planning, arrange abdominal muscle training into the training plan and implement it carefully. The intensity of its training should also be within a reasonable range for muscle hypertrophy, so that the stimulation of the abdominal muscles can be truly achieved.
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If you want to lose fat, you don’t need to do too much More abdominal muscle training exercises, because the cost performance is relatively low. We all know that fat can not be reduced locally, and the consumption of abdominal muscle training alone is limited, and at the same time, it cannot stimulate a large amount of hormone levels in the body. Under the premise of a calorie deficit, the abdominal muscles will not grow. Therefore, the best training movements during fat loss should be high-intensity exercises based on compound movements, such as squats, deadlifts, bench presses, or presses. High, more joints are involved, and the number of muscles involved is also large, so the unit calorie consumption will be more, and the fat loss efficiency will be higher. At this time, the training of abdominal muscles is somewhat tasteless.
Conclusion
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Avoid the misunderstanding of abdominal muscle training , Mastering the ideas and methods of sports science will make our training more efficient. Simple actions and planning are not easy to do well. Only after a deeper understanding of the principles can we better design actions and applications. Finally, I wish you all to achieve your goals and have a better abs curve. Come on, everyone. Let’s encourage each other.