Well defined massive abs Admittedly, every recreational athlete desires, but the way to get there is not necessarily easy, which means that very few athletes reach their desired ideal. In order to make it easier on the way to a six-pack and to keep you from the right path, we have collected the 18 most important laws of abdominal training in this article.

Gesetz 1 · Wenn deine Bauchmuskeln schwach sind, solltest du sie am Anfang deines Workouts trainieren

Since you are still full of energy at the beginning of your workout, you should train the abdominal muscles right at the beginning. On the other hand, if you wait until the end of the training with the abdominal muscle training, then the probability that you leave it entirely will increase dramatically. In order to save time, you can also train your abdominal muscles during the sentence breaks, which also has the advantage that your central nervous system does not get too much rest so that you are ready to perform again.

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Gesetz 2 · Schwere Grundübungen sind kein Ersatz für direktes Bauchtraining

If you have integrated heavy basic exercises such as squats, deadlifts, or barbell rows into your exercise plan, your abs will be trained for their stabilizing function. However, this does not mean that basic exercises can replace direct abdominal muscle training. The reason for this is the fact that your abdominal muscles primarily perform isometric holding work in the basic exercises, which only addresses part of the muscle fibers. So to get the best result, dynamic exercises that provide top contraction are just as necessary as heavy basic exercises.

Gesetz 3 · Trainiere schwer, um voluminöse Bauchmuskeln aufzubauen

Due to the fact that your abdominal muscles are mainly made up of slowly contracting muscle fibers, it is obvious that the abdominal muscles should also be used in the repetition area of ​​the classic hypertrophy training. In practice, you should therefore choose a moderate resistance, with which you complete 8 to 12 repetitions.

Gesetz 4 · Beginne mit der anspruchsvollsten Übung

As you progressively tire over the course of your workout, it's a good idea to complete the technically most challenging exercises at the start of a workout. This has the advantage that you can focus on the movement through your physical freshness better, which also greatly reduces the risk of injury.

Gesetz 5 · Nutze möglichst viele unterschiedliche Übungen

Like any other muscle group, the abdominal muscles adapt to certain movements with increasing duration, so it is advisable to bring some variety into your training schedule. To do this, you should create a pool of 5 to 6 exercises that you swap from time to time, so that your abdominal muscles are always confronted with new growth stimuli. To ensure the best possible outcome, this exercise pool should ideally consist of both dynamic and isometric exercises.

Gesetz 6 · Lerne den Unterschied zwischen unterer und oberer Bauchmuskulatur

Although anatomically, the straight abdominal musculature is a single contiguous muscle, it will be appreciated that both the upper and lower regions are each trained with specific exercises to achieve the best possible development. For the upper abdominal musculature, for example, cable crunches are suitable, whereas in relation to the lower abdominal muscles, especially exercises such as leg raises are used.

Gesetz 7 · Integriere viele Übungen mit Gegengewichten in deinen Plan

As already mentioned exercises with your own body weight have their justification, but for maximum muscle growth it is necessary to resort to comparatively heavy weights. As a result, you should avoid crunching excesses by well over 20 reps and instead take advantage of the variety that the gym offers. Cable crunches in different variations, as well as sit-ups with extra weights, are just a few options.

Gesetz 8 · Trainiere auch die schräge Bauchmuskulatur

The oblique abdominal muscles is by far the most neglected muscle among most exercisers, which is not surprising since, admittedly, it is not necessarily fun to train them. Since the oblique abdominal muscles are an optically inconspicuous, but in turn extremely important muscle group, you should strengthen them with exercises such as the so-called windscreen wiper or beetle.

Gesetz 9 · Steigere dich von Trainingseinheit zu Trainingseinheit

As in any other area of ​​strength training, it is also important in the course of training the abdominal muscles to steadily improve their own performance and not torpedo their own progress through false comfort. So, try increasing yourself from workout to workout, whether it's increasing the extra weight or doing a single repetition.

Gesetz 10 · Gönne deinen Bauchmuskeln genug Zeit zur Regeneration

You should be aware that the abdominal muscles are a group of muscles, just like any other, which in turn implies that they too should be allowed a sufficient amount of regeneration. Consequently, it is foreseen to train the abdominal muscles every day, as propagated by one or the other fitness guru.

Gesetz 11 · Halte den Atem an für eine härtere Kontraktion

Of course, breathing also plays a crucial role in the course of abdominal muscle training, since the muscle cells otherwise can not be adequately supplied with oxygen. However, to maximize muscle tension, it may be helpful to stop the breath at the apex of the concentric movement phase. This causes an increase in intra-abdominal tension, which can set a stronger growth stimulus.

Gesetz 12 · Lerne das Brennen in der Muskulatur zu ignorieren

The most common reason why a large proportion of recreational athletes are far from what they can do when it comes to abdominal training is the burning of the muscles that causes many recreational athletes to break off a sentence. Learn to ignore the burning sensation and just keep going. In the course of arm training, you would never think of breaking a sentence just because the biceps are burning a bit.

Gesetz 13 · Verkürze deine Satzpausen, um das Training härter zu machen

In addition to classic three-rate training with regular pauses of 60-90 seconds should also fall back on shortened breaks as a training technique stylistic means to increase the intensity of your workout. For example, in practice, it may be useful to perform 8-12 repetitions of a given exercise within 20 seconds and then pause for only 10 seconds before doing another 8-12 repetitions within 20 seconds.

Gesetz 14 · Nutze Cluster-Sätze

Cluster rates are similar to the ones mentioned in Act 13, but they go one step further in terms of repetition. In detail, this means that as part of a cluster set, you complete as many reps as you can within 60 seconds, then pause briefly for 30 seconds, and then continue with another 60-second clusters.

Gesetz 15 · Mach keine Dummheiten

No matter which exercise you perform, you should be careful not to neglect the technique, as it will lead to nasty injuries in the worst case scenario. For example, make sure you keep your spine flexible and do not stiffen you. In addition, you should pay particular attention during exercises such as crunches, not to abuse the head for swinging, as this is also very injurious.

Gesetz 16 · Mach es dir nicht zu einfach

Avoid making training easier by taking the tension prematurely from the muscles - the opposite should be your goal. It is best if you keep the maximum contraction at the vertex for some time and also significantly reduce the execution speed of each repetition.

Gesetz 17 · Versuche nicht eine schlechte Diät über das Training zu kompensieren

Surely you have the saying "Abs are made in the kitchen!" belongs. However, contrary to popular opinion, this is not 100 percent correct, because without the use of hard training to build appropriate abdominal muscles, even a low body fat content does not help. Conversely, a miserable diet can not be compensated by hard abdominal training, so you should always consider both sides of the coin.

Gesetz 18 · Verbrenne zusätzliche Kalorien mithilfe von High Intensity Invervall Training

Your body fat should be as low as possible to maximize your trained abdominal muscles. The most effective way to achieve this goal through exercise is to use High Intensity Interval Training (HIIT), which has been shown to increase your metabolism over the next 24 hours.


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