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The desire for a flat belly or what some call a "six-pack" or washboard abs makes the abdominal muscles possibly one of the most over-trained muscle groups in the body.
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Before we delve into some of the myths and truths about how to get flat abs, it's important to understand how they're constructed and why we need them. The abdominals, or the core, are a group of six muscles that connect the ribs to the pelvis in various places. The body uses them not only for balance, posture and stability, but they also assist with breathing.
The transverse abdominals, the deepest ab muscle, wraps around the back. The internal and external obliques are pairs of muscles on either side of the torso and help with rotation. The rectus abdominis is the muscle responsible for the "six pack" look.
Now let's debunk some of the most common myths associated with effectively toning the abs and trimming the appearance of the belly.
1. MYTH: Strength training exercises targeting the abs will get rid of ab flab.
TRUTH: Spot training and reduction isn't possible.
Many people believe that they can spot train, or target a certain area of the body for muscle definition without affecting other parts of the body. Many studies have disproven this solely because muscle definition is achieved through a delicate balance between muscle growth and fat loss, a result of total body metabolism. Therefore, it's important to work all areas of the body and eat a healthy diet.
2. MYTH: Sit-ups aren't a safe or effective ab exercise.
TRUTH: When done in a controlled way, without the use of momentum, crunches can be safe and effective for those without back pain or tight hip flexors.
Classic sit-ups, or abdominal crunches, get a bad reputation as unsafe or ineffective because they're often done with improper form and the use of momentum. The very movement promotes natural flexion of the spine and is safe and effective for those without previous back injuries. It's also great for beginners. Like any exercise, the opposing muscle group should also be worked, in this case, the lower back.
3. MYTH: If you want a firmer, flatter belly, you need to work your abs everyday.
TRUTH: Abs need rest just like any other muscle group
The rectus abdominis is a long, thin muscle that if worked everyday can become fatigued. Like every other muscle of the body, the abs should have a day of rest between workouts.
4. MYTH: You should train your abs at the end of a workout.
TRUTH: While you should preserve your core muscles to work on larger muscle groups, work your abs at a point in the workout when you can actually fit them in. Waiting until the end often results in skipping them altogether.
Typically, it's recommended to save your ab exercises until the end of your workout so that you can use your core to work and fatigue your larger muscle groups first. However, saving them can often mean skipping them due to time constraints or fatigue. Choose a point in your workout when you can actually devote some time and energy to the abs, such as between sets.
5. MYTH: Abs require hundreds of reps to get results.
TRUTH: Unlike most muscle groups, the abs are an endurance muscle so more weight or resistance can be added to make an exercise more efficient while doing fewer reps.
You don't have to waste a lot of time doing endless reps to see definition in your abs. Many people would be surprised to know that abs are responsive to quality of exercise over quantity. It's better to do fewer reps slowly and with proper form than sacrifice form with more, fast-paced reps. Rather than increasing the number of repetitions, try adding more weight or resistance to an exercise for an extra challenge.
Online medicines It is the easy way to get medicine online
Knowing the truth about training your abs smarter will have you on your way to your best abs ever.
www.sastimedicine.com
Discount on Medicine There are numbers of medical stores in India who Provide 50% discount
Before we delve into some of the myths and truths about how to get flat abs, it's important to understand how they're constructed and why we need them. The abdominals, or the core, are a group of six muscles that connect the ribs to the pelvis in various places. The body uses them not only for balance, posture and stability, but they also assist with breathing.
The transverse abdominals, the deepest ab muscle, wraps around the back. The internal and external obliques are pairs of muscles on either side of the torso and help with rotation. The rectus abdominis is the muscle responsible for the "six pack" look.
Now let's debunk some of the most common myths associated with effectively toning the abs and trimming the appearance of the belly.
1. MYTH: Strength training exercises targeting the abs will get rid of ab flab.
TRUTH: Spot training and reduction isn't possible.
Many people believe that they can spot train, or target a certain area of the body for muscle definition without affecting other parts of the body. Many studies have disproven this solely because muscle definition is achieved through a delicate balance between muscle growth and fat loss, a result of total body metabolism. Therefore, it's important to work all areas of the body and eat a healthy diet.
2. MYTH: Sit-ups aren't a safe or effective ab exercise.
TRUTH: When done in a controlled way, without the use of momentum, crunches can be safe and effective for those without back pain or tight hip flexors.
Classic sit-ups, or abdominal crunches, get a bad reputation as unsafe or ineffective because they're often done with improper form and the use of momentum. The very movement promotes natural flexion of the spine and is safe and effective for those without previous back injuries. It's also great for beginners. Like any exercise, the opposing muscle group should also be worked, in this case, the lower back.
3. MYTH: If you want a firmer, flatter belly, you need to work your abs everyday.
TRUTH: Abs need rest just like any other muscle group
The rectus abdominis is a long, thin muscle that if worked everyday can become fatigued. Like every other muscle of the body, the abs should have a day of rest between workouts.
4. MYTH: You should train your abs at the end of a workout.
TRUTH: While you should preserve your core muscles to work on larger muscle groups, work your abs at a point in the workout when you can actually fit them in. Waiting until the end often results in skipping them altogether.
Typically, it's recommended to save your ab exercises until the end of your workout so that you can use your core to work and fatigue your larger muscle groups first. However, saving them can often mean skipping them due to time constraints or fatigue. Choose a point in your workout when you can actually devote some time and energy to the abs, such as between sets.
5. MYTH: Abs require hundreds of reps to get results.
TRUTH: Unlike most muscle groups, the abs are an endurance muscle so more weight or resistance can be added to make an exercise more efficient while doing fewer reps.
You don't have to waste a lot of time doing endless reps to see definition in your abs. Many people would be surprised to know that abs are responsive to quality of exercise over quantity. It's better to do fewer reps slowly and with proper form than sacrifice form with more, fast-paced reps. Rather than increasing the number of repetitions, try adding more weight or resistance to an exercise for an extra challenge.
Online medicines It is the easy way to get medicine online
Knowing the truth about training your abs smarter will have you on your way to your best abs ever.
www.sastimedicine.com
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