Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want
Here are 6 tips to help you conquer your abs neglect
Train abs, calves and forearms together
The
big-boy lifts—the ones that build the most muscle—are quite
understandably the priority for most guys at the gym. The problem is,
once you're finished squatting, leg pressing and benching yourself to
complete exhaustion, you probably don't want to dive into an abs
session. To remedy this, We recommends scheduling one session a week for
abs, calves and forearms. "Training all of these bodyparts together in
one session ensures that you're attacking them with the utmost
intensity," he says. "No need to worry about being too tired to get to
them at the end of your workout"
Do your abs at home
The
good thing about abs is that they can be trained anywhere. "If you find
spend some time at night watching television, promise yourself to do
abs during all commercial breaks," says M&F Senior Science Editor
Jim Stoppani, PhD. Cycle between reverse crunches, oblique crunches and
regular crunches for sets of 12-20 reps. You can also do this at the
office. Every hour drop to the floor and cycle through these three
exercises. (Note: This works best if you have an office with a door, or
if you're not concerned about your coworkers thinking of you as a
body-obsessed lunatic)
Do your abs in traffic
Yeah,
you read that right. In traffic. But how? "Do static ab contractions
while driving," says Stoppani. "Simply flex your abs and hard as
possible while crunching down and exhaling. Hold for a count of five,
then relax and repeat until you get to where you're going." You can also
work your deep transverse abdominis—the muscles that keep you from
having the dreaded beer gut—by pulling your belly button in toward your
spine, and holding for a count of 10. Repeat this up to 10 times
Do staggered sets
In
between sets, instead of resting with your glutes on the bench, rest
that muscle group while doing an ab exercise between sets. "But only use
this method if working a smaller bodypart," cautions Pena. "Doing abs
in the middle of a heavy workout—between sets of squats, for example—can
weaken your core and put you at risk of injury"
Learn to multitask
Instead
of walking out on a good abs workout, learn how to multitask. In
particular, you'll want to read up on the tri-sets method, which
presents an equally challenging spin on the abs/calves/forearms workout
listed above, and the cardio/abs HIIT (high-intensity interval training)
routine, which is guaranteed to work in no time flat
Rethink abs training
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