The Abdominal training is for most exercisers a double-edged sword, because on the one hand everyone wants to have a well-defined six-pack, on the other hand, however, the abdominal training is an unloved torment, which few want to accept. Consequently, it is no wonder that numerous mistakes are made in the course of abdominal training, which impede the optimal development of the abdominal muscles. In order to get the maximum out of your body, we draw your attention to 9 mistakes in this article, which you should avoid in any case.
1 - Do not make the mistake of thinking that the abdominal muscles are a single muscle
To be honest, when it comes to abdominal training, it's about getting a striking six-pack, just as it's presented to us in various glossy magazines. If one believes in the training plans advertised in this context, then the suspicion arises that the entire abdominal muscles would only consist of one large muscle. In reality, however, it is the case that those abdominal muscles are composed of numerous larger and smaller components, among which the straight abdominal muscle (rectus abdominis muscle) is only one of many. So if you want to strengthen your abdominal muscles optimally, you should not neglect the lateral and deeper muscle strands in the course of training. In addition to classical exercises for the straight abdominal muscles, you should therefore also incorporate dynamic exercises for the lateral abdominal muscles. Not only does this have visual effects, it also results in improved trunk stability, making you more powerful overall and less prone to injury.
2 - Do not be afraid to use extra weights
The big advantage of the abdominal muscle training is that there are countless exercises with which you can train your abdominal muscles in different ways. Another plus is undoubtedly the fact that you can do most of these exercises without much difficulty, without having to put one foot into a gym. It becomes problematic for athletes who train in their own four walls, but then, when their own body weight is not enough to provide the already well-trained muscles with new stimuli. At this point, it is necessary to break new ground and to set new stimuli through the use of additional resistance. If you're working out in the gym, you can make the most of it and use a variety of aids, such as extra weight plates, or even shift your workout to a device. Even at home, you can intensify your abdominal training by using training bands to create extra resistance.
3 - Do not be too fussy with your exercise routine
Most athletes have understood that it is necessary for the purpose of continuous performance development to provide their own training routine with new stimuli from time to time by exchanging or varying individual exercises. Strangely, however, this finding is only very limited for the abdominal training. As a result, most exercisers prefer to spend more or less listless exercises over months and years. As with chest or back training, you should also do the ab workout and increase your exercise a little at a time by increasing the total weight with additional weight or additional reps. In addition, you must make sure that the different areas of your abdominal muscles are irritated again and again by the selection of various exercises. It's ideal if you overhaul your exercise routine every six weeks.
4 - Always watch your back
Even though abdominal muscle training naturally involves the abdominal muscles, your back plays a crucial role when it comes to the effectiveness of training. Of course, you've learned that for a variety of reasons, your back should always stay straight for many exercises. However, many athletes also erroneously assume that this principle is also valid for abdominal training. The problem is that your abdominal muscles can not actively contract when the antagonistic counterpart, ie the lower back, is under tension due to the posture. So abdominal training is about throwing things overboard that, for example, help reduce the risk of injury in the deadlift. Concentrate on abdominal training so that you actively engage the back to force the best possible tip contraction of the abdominal muscles.
5 - Do not rest between repetitions
Admittedly, abdominal training can be disgusting tormenting. This is especially true when the musculature begins to burn in the middle of the working set. Above all, the training on machines tempts at this point to relax between repetitions by the weight is briefly stored. However, this is the wrong way, because the short-term relaxation disproportionately reduces the tension on the muscle fibers, so that the training intensity is significantly reduced, which is associated with a lower growth stimulus. Also, while training on machines, make sure that you stop these small breaks in order to get the most out of your abdominal muscles. However, if you really want to pause during a set, you should place it at the vertex of each replay, as this increases the contraction time again.
6 - Speed is not everything
As you surely know, a muscle can only be made to grow if the muscle fibers are put under tension accordingly. However, this is not the case if you are training according to the Quick and Dirty Principle and, in the context of the abdominal training, make use of the momentum to bring the unpopular training session behind you as quickly as possible. To avoid this problem, do not focus on quantity, but focus on the quality of each repetition. Take enough time for each repetition. As a rule of thumb, you should plan for the entire sequence of movements five to six seconds.
7 - Try to keep your hip flexors out
Many exercisers make the training in the lower abdominal muscles the error that they primarily stress the hip flexors, as they compulsively keep the lower back straight and thus renounce the full range of motion, which is essential for the contraction of the abdominal muscles. Ergo you should pay attention during training that you surround your back, because only so you can ensure that your abdominal muscles are optimally stressed. As long as your spine is not moving, the hip flexors do most of the work, which of course is not the goal of the abdominal workout.
8 - Never pull on your neck
Many exercises for the abdominal muscles are performed while the hands are as a counterweight behind the head. Too often, at the end of a sentence, exercisers begin to use their hands in support of the movement to tease one or the other repetition out of their own body. All you can do by pulling on the neck is just that your chin is pressed towards the chest. In plain language, you do not achieve the slightest training effect with this procedure, but rather increase the risk of muscular or neuronal neck injuries.
9 - A lousy diet can not be compensated by abdominal training
Some exercisers think that the six-pack comes on its own, if they only train hard enough. Unfortunately, this assumption is not true, because even the strongest abdominal muscles only come to light if the layer of body fat above is not too thick. So remember: the six-pack is created in the kitchen!