So a greater variety of techniques might be used to improve abs. The only minor difference is that your abs are composed of multiple muscles (external oblique, internal oblique, transverse abdominus).
They rely upon training abs like any other muscle. Most successful abs workouts that I see pros recommending are not low-weight, high-rep. Source: Myself (I have one year left in my bachelors of nutrition and fitness degree) As a lot of the time when you are doing other lifts, your core needs to stay stable and it does so through isometric contractions. And really, planks and isometrics are the best for that. So for training core for what they are actually supposed to do (stabilize) then you would want mostly high reps. You cannot change type I fibers into Type II fibers (fast twitch) which are usually muscles that are able to get a lot bigger through hypertrophy. However, the only problem with that, is the type of fiber that they are, Type I (slow twitch). If you are training to try and make them stand out and look huge, you might find heavy weight and low reps better. When training for endurance, you mostly need high repetitions, so most ab workouts are high repetitions. Because of this they need be able to maintain continuous contractions for a long period of time (all day basically) without fatiguing to help you stay stable and in an upright position. Your abdominal muscles and core musculature are for helping your body maintain posture. This, or 4 x 15 dragon flags and 4 x 15 floor wipers should do the trick (in addition to the big lift you do that day: be it deadlifts, OHP, bench press, or squats). Side planks and regular planks are difficult to hold.Ī tough ab workout for me consists of 4 x 15 floor wipers 135 lbs), 3 sets of normal planking (hold for 2 minutes), and 3 sets of side planking (6 sets total, 3 for each side-hold for 1:30). I hardly do these, because I don't enjoy them as much, but they're worth noting here).Īlso worth a mention is planks. Go from standing to stretched out parallel to the floor (which takes time for most people to progress to. Now, if these don't suit your fancy, you can jump straight into the hardest ab exercise ever: the ab wheel. For floor wipers, use whatever weight is comfortable to balance yourself out (I use 135 lbs because it's easy). The larger your frame, the bigger the weight of your legs and the harder it is to do these exercises.įor all of these mentioned above, I pick two per day and rotate between them on my workout days, doing 4 sets of 15 for each.
If you ever try floor wipers, dragon flags, L-sits, weighted Russian Twists, and good 'ol leg raises, you wouldn't say what you're saying. See the Related Subreddits section for other popular fitness-related subreddits.General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic Progress Posts Must Be Detailed and Useful Posts Must Be Specific to Physical Fitness and Promote Useful Discussion No Threads That Are Answered by the Wiki, Searching Threads, or Google Welcome to r/Fitness! Click Here for a one-stop shop of our most important resources.
0 kommentar(er)
