Sport

ABS training – what does it mean?

Want to get rid of the “tire” and make your girlfriend admire your abdominal muscles? Try ABS – an effective and varied abdominal muscle training!

Published

2 years ago

November 4, 2021

Dominic Lyon

You need about 3 min. to read this post

Among the huge number of training programs for individual muscle parts stands out ABS – a workout that helps to get rid of tummy and develop abdominal muscles. Check it out and learn the set of exercises!

ABS training – what is it?

ABS is an abbreviation from English, which develops as Abdominal Back Spine. It is a strength training that aims to strengthen the abdominal muscles. The workout, as the name suggests, also affects the back muscles, which together with the abdominal press stabilize the torso. ABS training is therefore not only helpful in obtaining the desired abdominal sculpture, but also affects the condition of the spine and posture.

ABS training is a set of exercises that help develop the muscles of the abdomen, back, hips and buttocks. The workout includes exercises to stabilize the spine and develop the flexibility of ligaments. All exercises also activate the process of burning stored fat, correct posture, and eliminate pain in the thoracic and lumbar spine.

The main principle of ABS training is the systematic change of types of exercises. A skillfully designed set will allow you to achieve the desired effects in a short time. For example, training can consist of three types of exercises. The first focuses on the upper body without involving the legs; the second – activates only the lower body; the third – combines the work of the entire body.

ABS training – a basic set of exercises

ABS training helps strengthen the abdominal muscles, buttocks and spine, reduce body fat and the “tire” around the waist, improve fitness, and even increase immunity.

A standard workout program consists of a warm-up, stretching and stretching. As part of the warm-up, running (interval running, trotting, running with high knee lift) and skipping will be the best. In the gym, a treadmill is the best choice. The duration of the warm-up is between 5 and 7 minutes. Once you’ve warmed up, you can move on to the actual workout portion, which includes:

– classic twists;

– reverse push-ups;

– Diagonal twists;

– Knee lifts to the chest;

– side plank;

– classic plank.

All exercises are performed in 3-4 series of 10 repetitions. As you build muscle mass and improve body parameters, you should increase your exercise to avoid stagnant training.

After its completion, it is recommended to perform stretching exercises. Stretching loosens warmed-up muscles, removes tension, improves posture and makes joints and ligaments more flexible. Skipping this step can cause you painful muscle aches. As part of stretching, you can do a hang on a bar or stretch on a mat, doing twists and lunges.

ABS workout – pros and cons

On the one hand, ABS training is great for developing the external and deep abdominal muscles, helping you achieve the perfect abdominal sculpture, and with the right diet – to unveil your dream radiator. It’s safe for those who suffer from herniated discs, spinal curvature and nerve endings compression.

On the other hand, ABS training involves only a small group of muscles, so if you want comprehensive development, you need to supplement it with additional exercises for other parts of the muscles. ABS is also not the best option for men with a large “tire”, and this is because working on the problem area alone will not solve the problem.

Main photo: Li Sun/pexels.com

Related Topics:ABS training training training program

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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

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1 year ago

December 1, 2022

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Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart