Hundreds of abs, seven days a week, a lot of effort to get a heart attack, and yet, nevertheless, you never get to look them. Have you ever wondered that there is something that you are not doing well? Everyone can get a defined abs, but as long as they do things right. In view we have several examples of famous people who have gone from having bodies like that of anyone, rather mediocre, to wear it on magazine covers, and in just a few months.In life, there is usually a correlation between success and time spent or the effort expended in achieving an end. Therefore, if you do not achieve your purpose, it is because you do not face the challenge correctly, and despite the effort made, you do not follow the correct guidelines.
It is not enough just to do abdominal repetitions to infinity
If you want to get and wear a defined abs, not only do you need to try, but also, you should train with intelligence, it is not enough to do repetitions of abs to infinity. If we compare the exercise that must be done to get a good sit-ups with the work of a sculptor, they say that lifting weights is the hammer that is giving shape to the muscle, while performing exercises that isolate the abdominals are the chisel that sculpts them And defines.Well, we give you the 5 universal rules so that once and for all, you can show off the abs you’ve always wanted.
1. Burn fat
It looks like Perogrullo, but for that we do crunches, to make them look. If you do not get it it is because above the muscle you have fat that hides it. Just as you are able to do hundreds of repetitions of the hardest exercise, if you do not eliminate the fat, they will not appear. If you want to be shown, your body fat percentage should be below 10% if you are male.For this you must incorporate in your routine high intensity cardiovascular exercises and, of course, reduce the intake of calories in the form of fats and hydrates in your diet.
2. Establish a fight without quarter
The fats that accumulate in the abdominals are the first to arrive and the last to leave, so you must maintain a permanent fight, without quarter. There are no miracles burning fat, the only way to remove it from the abdomen is by slowly burning it with high intensity cardio, diet and strength training exercises.
If you want to improve your abs, you should also work the rest of muscle groups
Maintain the long-term goal, be persistent with a proper diet, do high-strength training, and you will be able to keep body fat low forever. Probably, if you really want those abs, you need to apply a lifestyle change and a ton of discipline.
3. Only three times a week
If you work any muscle seven days a week, it will become saturated. Just as you do not train any other muscle groups on a daily basis, you should also let your abdominal muscles rest and recover from the exercise. It’s the only way they can grow. A good frequency can be exercising 3 to 4 times a week. If you let them rest, in addition to allowing them to recover, you will be able to train them in a more intense way and therefore the result will be better.
But do not forget that if you want to improve your abs, you must also work the rest of muscle groups. You need to increase your muscle mass so that your body consumes more fat and thus it costs less to define the ‘six pack’
4. Abs, better varied
Yes, the ‘crunch’ is the basic exercise that everyone does when they want to train their abs. Well, just tell you that it is not the only, nor is it the most effective.
The muscular group of the abdomen involves other muscles that you must exercise if you want to get definition. If you only do the typical ‘crunchs’ (lying on your back to raise your torso) your lower, transverse and oblique abs will hardly work and the result will be poor.The key is to incorporate into your routine more number of different exercisesThe transverse ones are like a belt around your waist, you must perform exercises like the ‘plank’ (lying on your stomach supported on the tips of the feet and forearms, keeping the body like a board, squeezing your abs for as long as it lasts The exercise) and if you can introduce twists to one side and another.
The obliques, however, are like two bands that fall diagonally to the pelvis and are responsible for the typical V shape.The key, therefore, is to vary the exercises, to incorporate to your routine more amount of different exercises, such as abs, bicycle, leg elevations or lateral elevations.
5. Increases the difficulty
If you do not, your abs will not pass from a very incipient state of development, you will not get anything if you do not increase the difficulty. Your abs get up