Lose Fat Pounds

Ab training

One ab secret you need to know

If you are frustrated because you cannot see your abdominal muscles, maybe this ab secret will can help you.  Some people think abdominal muscles are different from other muscles, so they train them differently. That is not true. You need to train your abs like chest, arms, legs, etc. Then don’t train your abs every day, you need give them time to recover. You only need to train your abs twice a week with three or four ab exercises and with high intensity. Other thing very important is your diet, if you don’t lose fat, you will cannot see your abs .

Best exercises for upper abs

These are the best exercises to develop your upper abs.

Bench crunches: lie on the floor on your back and put your feet on a bench. Place your hands behind your head or on your chest and lift your head and shoulders up towards your knees, contract your upper abs hard.

Incline board situps: lie on your back on an incline board with your knees bent, place you hands behind you head and sit up and bring your chin to your knees. Do it slowly.

Frog situps: lie on the floor on your back, and place your hands behind your head. Bring your knees up while keeping your feet flat on the floor. Let each knee fall out to the side, down to the floor. Then lift your shoulders up as high as possible while you contract your upper abs very hard.

The best exercises to work your lower abs

Hanging leg raises: Grasp a chinning bar using weight lifting straps to reinforce your grip, while you are hanging. Raise your bent knees to your chest, and contract your abs hard, then slowly lower your legs with extreme control. Don’t swing your body while you raise your legs because the exercise will not be too effective.

Bent-knee incline bench leg raises: Lie on your back on an incline bench, your head has to be higher than your feet. Grasp overhead of the incline bench, and raise your bent knee until you lift up your buttocks and hips of the incline bench.

Vertical bench leg raises: On a vertical bench, raise your legs while you keep them straight. Lift up your legs as high as possible and contract your abs hard, then slowly lower them. Keep your back against the vertical bench at all times.

Vertical bench alternate leg raises: on a vertical bench, raise one of your legs and then when this leg is going down, come up your other leg. This is a continuous movement alternating your legs.

How to train your abdominal muscles. Sets, reps and weight

The abdominal muscles can endure an amazing amount of punishment during one workout and then come back for more after a short period of rest. That is because the abdominal muscles are a quickly reoxygenating muscle group. They recover quickly after a set and are soon ready for more hard work. For this reason you have to be very smart and vary sets, reps or weight.

Sets

Although abdominal muscles reoxygenate quickly, the total sets must vary from person to person. In general more is better when you are training your abdominal muscles. Increasing the number of sets in every workout can produce great results. For example if you are doing ten sets, try twelve sets next week or month, but you need to increase the workload only when you feel that your abdominal muscle training is insufficient.

Your objective is to create as much overall stress to the abdominal muscles as possible between brief rest periods. You need to work your abdominal muscles with supersets (two consecutive abdominal exercises), trisets (three consecutive abdominal exercises), and giant sets (more of three consecutive abdominal exercises), because it places stress on them almost nonstop.

Reps

Varying high-rep sets and medium-rep sets with weight can be the best method because the rep scheme is indicative of overall workload on the abdominal muscles. More reps and medium reps with weight is equal greater intensity. The most important is to work your abdominal muscles until you cannot do one rep more, so you can be sure that your abdominal muscles is exhausted.

Weight

When your rep number is insanely high, you will need to add weight to your abdominal exercises.  With this you enhance intensity, and can keep the workout short. Rope crunches are the best abdominal exercises to work with weight, there are lots of variations, but only stick two or three of them.

You concentrate your energy in these three simple tips and you will build incredible abdominal muscles to show off at beach or gym.