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There are 3 basic muscles of the abs. The first is the Rectus
abdominal, the second the external oblique and the third the
intercostals.
1. The rectus abdominals function is to rotate the spine.
When fully developed they form the six pack.
2. The external oblique are attached to the lower ribs and
insert to the side of the pelvis. They are located at the
sides of the torso. They function to rotate the spinal column
3.The intercostals are located between the ribs as two planes
of muscle fibers. Their basic function is to draw the ribs
together and also to lift them.
The abdominals are used as stabilizer muscles in almost every
upper and lower body exercise. And having well developed abdominal
muscles makes or breaks a physique. The problem with abs is
the fact that there are too many fat cells that cover up any
visible muscle we may have---so you need to be lean
6-8 percent body fat before you can display great abs.
It is a sure sign that you are in top condition when you have
abs to show.
If you train abs frequently you may find that you will develop
huge blocky abs. That is why I say do not train them often.
This bulkiness will kill the so longed for V shape. In short
you want well-developed abs but not a big waist. Remember
abs are just like any other muscle, they respond to a stimulus
and stress. Treat them no differently.
If you train your abs with heavy weights they will become
bigger and thicker. They will bulge out which appears as a
fat belly. As a hard gainer you can probably get away with
using heavy weights, because usually hard gainers tend to
be ectomorphs, with small joints and bones. Such individuals
can afford the extra size that a specialized program can give
them
The most important element of ab training is your diet and
aerobics, you need to eliminate the excess body fat to display
your abs. You need high intensity aerobics with intense but
infrequent abdominal training.
The Biggest Misconception of Ab Training
Many perform abs in the hope that they will burn the fat by
using exercise that target the abs. Spot reducing it is called.
You cannot spot reduce. It is not possible, fat comes off
uniformly, and you lose body fat first where you last put
it, for instance if you gain fat on your abs and then followed
with fat on your thighs etc , when you lose body fat, the
fat on the thighs will go first before the abs. Nothing worthwhile
comes easy. Abs exercises in themselves are not efficient
calorie burners. This is because you are working just a small
portion of your body, which burns very few calories. If you
run you will burn far more calories since you are carrying
your whole body weight. In that respect if you performed 100
sets of squats you would burn more calories than running or
performing abdominal exercises (not recommended!)
Only great nutrition and a specialized abdominal program will
get rid of the fat and put on quality muscle mass on your
abs.
Now How Do I Get Ripped Abs?
Quite simply you have to indulge in super intense workouts
if you ever wish to get built abs but contrary to what conventional
training theories insist or advocate. you do not have to use:
1. High volume - lots of set. Actually for abs the extreme
opposite is recommended. Very few abdominal sessions are needed.
You do not need
2. High frequency - lots of training days
3. Neither do you need very low calories intake to get great
abs
A properly executed abs workout can take up to 6 weeks to
fully recover. This is fact not some estimate. For those who
train abs everyday (without drugs), is it any wonder you have
made no progress in your abdominal development for ages?
You Must!!!
Train Abs Infrequently
Because the abs are involved in almost ever upper and lower
body movement they already receive a lot of stimulus to begin
with. Add heavy intense squatting and bench presses and you
have given the abs all the muscle stimulation they need. As
such to make the abs grow bigger and get more developed you
need to place a more direct stimulus on them but at the same
time you have to allow plenty of time to for them to recuperate.
Over working the abs or training the when they have not recovered
will leave the abs flat and “deflated”, you will
not have the full crisp look that great abs display.
High Intensity Aerobics To Remove The Fat
There is however a dilemma here. If you perform too much aerobics
you will most likely burn up hard earned muscle mass both
in the abs and the overall body. Furthermore if you are on
a weight gain program you will find it extremely hard to put
on weight if you are performing lots of aerobics
Proper Nutrition
I hate the word diet! Just remove the t and what do you have
"die" which is what eventually happens. It kills
your social life and your health. Not many can diet strictly
and more importantly it is not usually the permanent solution.
It is simple just eat 6 small healthy meals a day. Cut out
or reduce all sweets, soda, and fried food.
Follow these simple rules and before you know it you will
have the ripest abs on the beach.
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