Why are abs important
5 six-pack lies that athletes keep telling
"Which abdominal muscle training is most effective if I want to have a flat stomach or even a six-pack?"
A flat stomach and defined abdominal muscles are synonymous with "I'm fit."
That is why many of my customers measure the success of their change by the appearance of their core.
Even if it sounds clichéd: Most men want a six-pack and most women want a flat, firm stomach.
With the right accompaniment, the way there can be incredibly motivating, fun and convey a body feeling that many of us have not experienced since childhood.
The solution is easier than many people think: because we have the six-packnow!
So the question is not how we train it, but how we do it visible be let.
In fitness coaching, I am regularly asked about abdominal exercises and how often the stomach should be trained in order to get it flatter or to work out the sixpack further.
Many of us are not aware of this fact: Six packs and a flat stomach are primarily a question of body fat percentage!
Behind the question of the right abdominal muscle training are invisible scripts that are simply wrong. As long as we hold these fallacies real, we waste a lot of time and energy on unnecessary training. Time we better in effective Should invest in measures that bring us closer to our goal.
Today we're tackling and debunking the five biggest misconceptions about abs training - once and for all.
Myth # 1 - Crunches melt the belly fat
Can you specifically reduce belly fat with abdominal muscle exercises? No! This assumption cannot be killed. And I regularly see how even experienced fitness athletes train their abdominal muscles in my studio for 20-30 minutes at a time (!) In the hope that they will melt away the layer of fat over their six packs.
The simple truth, however, is that our abdominal muscles belong to the smaller muscle groups - and when we exercise them specifically, we neither burn a lot of energy nor get our circulation going. In any case, we don't get our body to melt away any significant amount of fat.
Instead, complex basic exercises such as squats or pull-ups are much more effective. We involve a large part of our muscles in these basic exercises and consume a lot of energy accordingly. The next time you do one of these exercises, watch your stomach - your abdominal muscles are tight and you train them with them. The same applies to your kettlebell workout, by the way.
Endurance and cardio training are simply energy guzzlers. If you want to go fast, I recommend High Intensity Interval Training (HIIT) after your strength workout.
Myth # 2 - The more repetitions, the better.
You're bored? You don't know what to do with all that superfluous time? Okay, before you sit down in front of the TV (or, if you like, while you sit down), 1,000 situps a day might be an interesting pastime. If time is a scarce commodity for you, then save yourself the trouble.
Will your abs get stronger after doing 1,000 crunches a day? Yes of course.
Does it get you closer to your goal of getting a flat stomach or a six-pack? Not really, at least not to that extent.
If you want to strengthen your biceps and back, you don't do 1,000 pull-ups a day, do you?
I recommend that every advanced fitness athlete work out with free weights. Why? Because in the vast majority of exercises, the torso is also involved for stabilization. That's enough for a six-pack.
If you would like to train your stomach in isolation, then 1-2 abdominal exercises with 2-3 sets of 10-20 repetitions each are sufficient.
Myth # 3 - You should be doing abs training every day.
There are worse ways to kill time than with daily abdominal muscle training (see above).
But you can really invest your time more wisely if you do complex exercises with free weights or your body weight. I'm talking about the usual suspects: squats, lunges, pull-ups, push-ups, shoulder presses, deadlifts, kettlebell swings, etc ...
What do these exercises have in common?
Exactly, you can only do them correctly and cleanly if your core remains under tension.
The same investment of time, more muscles trained, more energy burned!
Myth # 4 - Strong abs make your stomach look fat.
If you are not a professional bodybuilder and train your abdominal muscles in isolation in the muscle building area and with a lot of repetitions (see point 2), you do not need to worry about monster abdominal muscles.
In a balanced training plan, abdominal muscles find their place as well as biceps and triceps training. The major muscle groups (chest, back, legs) take up the lion's share.
What can then increase your waist size is not exercise, but the wrong diet.
Myth # 5 - do a side bend with a dumbbell.
Imagine biting into a freshly sliced lemon.
Exactly. And that's how I make a face when I see someone exercising their abdominal muscles with “side bends”.
Three reasons why you can safely throw this exercise out of your training plan:
- Shear forces and one-sided stress on your spine, which you can easily put into a predicament with this exercise.
- Can you think of a strength exercise with which you can make yourself a clown even better? Then write a comment.
- Side bends are simply ineffective and are often trained by those who either do not have a training plan or do not feel like exerting themselves while training. If you have 60-90 minutes to work out and you want to burn off your fat, then you shouldn't spend 10 precious minutes doing an ineffective exercise like the lateral torso.
So don't be one of those people who watch himself in the mirror bend his upper body to the right and left.
In other words ...
Don’t be that guy ...!
All right? 😉
Which six-pack or fitness fairy tales do you still know? Which questions are open? What do you think of the "upper body side bends"? Write a comment.
Category: Losing Weight, Building MuscleTags: Abdominal Muscles, Fitness Training, Body Fat Percentage, Strength Training, Muscle Building Training, Muscle Definition, Naked Looking Good, Sixpack, Training Duration, Training Errors, Training Theory
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