Are there upper and lower abs?
The most common myth and mistake of novice athletes is the division of the rectus abdominis muscle into the lower (which is located below the navel) and the upper (respectively, above the navel). Supposedly there are exercises for different parts of the abdominal muscle. It's a delusion. The rectus abdominis muscle is not divided into any sectors, and receives an even load both when performing regular crunches and when lifting legs while hanging or on parallel bars.
Another common myth is that the more you pump up your abs, the sooner the fat layer in the waist area will go away. This is also a misconception. How many times should you pump your abs to get rid of your belly? Fat can be removed only by adjusting your diet towards reducing carbohydrates and fats in your diet. And the exercises will help pump up the steel abs under a layer of fat - but will not help in any way to reduce the size of the belly.
How to do crunches correctly
These abdominal exercises are familiar to everyone from school physical education lessons. However, 60% of athletes do crunches incorrectly. Here is a description of the correct technique:
- Twisting for the rectus abdominis muscle: lying on your back (legs bent at the knees and feet pressed firmly to the floor), raise your upper body and stretch your chin to your chest. There is no need to lift your lower back off the floor. Many athletes do the exercise at full amplitude, which leads to overload of the lumbar extensor muscles and in no way engages the abdominal muscles.
- Twisting to work the oblique abdominal muscles: in the same starting position (hands clasped behind the head), you should reach with your left elbow to your right knee and vice versa. Do not lift your lower back and feet off the floor.
- Reverse crunches: starting position lying on the floor on your back. Raise your legs and twist in reverse, that is, try to reach your forehead with your knees. Perform 15-20 repetitions. The total number of approaches is at least three.
Crunches are the main type of abdominal exercise. How many calories does this rectus abdominis exercise burn? On average, three sets of 20-25 exercises consume about 100 kcal. If the training takes place at high intensity, it is possible to expend about 120 kcal. Fat burning is not the main goal of abdominal exercises. How many calories does doing oblique crunches burn? The same amount as when working the rectus abdominis muscle.
If you do crunches 100 times for your abs, how many calories will you burn? It all depends on the intensity of execution. When performing the exercises slowly, a person of average build will spend about 90 kcal. At high intensity, about 100 kcal.
How many calories does doing abs burn?
All indicators have average values and depend on the person’s weight, physical activity and the time it takes to move.
On average from 3 to 5 kcal. in 1 (one) minute. This indicator depends on the intensity of movement.
Weighing 50 kg. - 3 kcal is burned. in 1 (one) minute.
Weighing 60 kg. - 3-4 kcal are burned. in a minute.
Weighing 70 kg. - 4-5 kcal are burned. in one minute.
50 presses - how many calories are burned?
Based on the above standards, you can do an exercise of 50 press swings in 4-5 minutes. With this intensity of movement, the calorie loss will be:
On average - 13 kcal. for 50 times.
100 presses - how many calories are burned?
On average 26 kcal. for 100 times.
Recommendations for “pumping up” the press
- Start the exercise before meals.
- Properly ventilate the room where you plan to “press.”
- It’s better to pump your abs in the morning. This is expert advice, not words taken out of baselessness.
- If necessary, keep a bottle of water or a jar of juice nearby to quench your thirst during exercise.
Ab exercises with weights
If your goal is to pump up your six-pack, then you should take a closer look at exercises with sports equipment for the abs. Calorie consumption will increase by about 10%. If the workout takes place at home, you will need leg weights, weights from a barbell or dumbbells (can be purchased at any sports equipment store). When working out in the gym, you can contact a trainer, and he will show you how to perform the exercises in detail. For girls, it is often difficult to pump up their abs at home precisely because of their low general physical fitness.
So, you need to put weights on your feet. take the starting position lying on the floor. The back, head, buttocks are pressed tightly to the floor. Slowly raise and lower your straight legs. At first it will be difficult to do this due to the additional weight, but after just five or six sessions it will become much easier. It is difficult for girls to pump up their abs at home, but it is possible. This exercise will allow the fair sex to get six-packs in the shortest possible time (subject to the rules of a healthy diet).
Another option for weighted crunches: place a barbell plate on your chest (the weight should be selected based on the individual characteristics of the athlete) and, holding it with your hands, perform body lifts.
Using an Ab Roller
This home exercise machine allows you to work the deep layers of the rectus abdominis muscle. How many calories does an ab roller burn at high-intensity exercise (about 50 repetitions per minute)? The amount is not much different from regular crunches - in half an hour of such a workout you can burn about 100 kcal.
If you supplement the workout with cardio (running, jumping, plyometric exercises), the number of kilocalories burned can be increased to three hundred. If you combine an ab workout with a long run, you can burn about four hundred kilocalories. When performing exercises with an abdominal roller, do not forget about proper breathing: when lifting your torso, you need to exhale, when returning to the starting position, you need to take a deep breath. If your heart rate rises above 135 beats per minute, you should end your workout.
How many calories does push-ups burn?
All indicators have average values and depend on the person’s weight, physical activity and the time it takes to move.
Average value: from 2 to 4 kcal. in 1 (one) minute. This indicator depends on the intensity of movement.
Results for the following number of push-ups
Average time to perform push-ups: 5 times in 10 seconds.
10 times - 1 kcal.
20 times - 2 kcal.
50 times - 5 kcal.
100 times - 10 kcal.
Thus, 1 push-up burns 0.1 kcal.
Do push-ups and lose calories! It is very easy if you have training and effort.
How to do push-ups correctly?
Push-ups (classic version):
- Lie down carefully on the floor.
- Place your hands shoulder-width apart.
- Place your feet and toes on the floor.
- Place your palms on the floor.
- Do not lower your body until the distance between the floor and your chest is minimal.
- Return to the starting position.
Loaded push-ups:
- Resting on your hands, keep them shoulder-width apart.
- Place your palms completely on the floor.
- Rest your feet on a ball or on a bench (stool).
- Make sure that the angle between your legs and the floor is ten degrees.
Recommendations
Do push-ups in a tracksuit or light clothing to help you burn calories.
Remove all rings and bracelets. They will only get in the way.
Keep your back straight! Doing push-ups any other way is simply contraindicated. You will hurt yourself and hurt your back if you hold it differently.
If you increase the repetitions of push-ups, do it gradually, and not spontaneously and abruptly. Take care of yourself!
If you feel pain, stop training immediately. It is impossible to endure pain, and it is pointless.
Maintain regularity. Skip a day and the effectiveness of push-ups will decrease.
Cardio exercises for drawing relief on the stomach
Without cardio, you will never achieve truly ripped abs. How many calories does this workout burn? High-intensity cardio can burn about 550-600 kcal per hour. People with diseases of the cardiovascular system should approach such training with caution, as they force the heart to work in a difficult mode. A pulse in the area of 125-135 beats per minute (which is exactly what it is during high-intensity training) can provoke arrhythmia and angina, and in some cases cause a heart attack.
This type of training can be done outside during the warm season. An hour-long run at a speed of 12-14 km per hour will start the fat burning process - this will help dry out the abs. How many calories does this type of jogging burn? On average about 450-500.
The importance of proper nutrition for a slim belly
Without a healthy diet, no one can achieve a flat stomach. Simple carbohydrates and fatty meats should be completely eliminated. These are cakes, factory-made sweets, pastries, burgers, pork and lamb kebabs, salmon fish.
You should also limit your consumption of high-fat dairy products. For a long time, experienced athletes have excluded such products from their diet, as they contribute to the accumulation of fluid in the body, and this reduces the definition of the abdominal muscles. Preference should be given to cottage cheese, kefir and milk with a fat content of about 1-1.5%.
How many calories can you burn by doing abs?
Beginning athletes make the mistake of thinking that intense crunches will help them lose weight. Such exercises burn a tiny amount of calories. It's certainly better than lying on the couch. Many guys and girls only do abdominal exercises and end up with abs of steel under a layer of fat. It's a shame to know that in fact the stomach is strong and muscular, but it is simply not visible due to the layer of subcutaneous fat.
That is why it is important not to forget about proper nutrition and cardio training.
How many calories do you need to burn to lose weight?
If you're serious about losing weight, you need to know how many calories you need to consume and how many to burn. To more accurately calculate how many calories you need to consume, the Miffin-Geor formula is used to calculate basal metabolic rate (BMR).
Do you want to lose weight? Then these articles are for you
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Weight loss workouts in the gym for men
Basal metabolic rate for women:
GV = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161
Basal metabolic rate for men:
GV = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5
The resulting basal metabolic rate should be multiplied by a factor depending on your activity level:
How to pump up a man's abs at home?
The principles are common to everyone, regardless of gender type: regular intense training, proper nutrition and the absence of bad habits. If you follow all these rules, you can achieve a sculpted flat stomach in three to four months (if the initial BMI does not exceed 22-23 units).
How to pump up a man’s abs at home as quickly as possible? It is worth using sports equipment. For example, performing deadlifts with a barbell or performing squats involves the active work of the abdominal muscles, which cannot but have a positive effect on your appearance.
Another great abdominal exercise that men can do is the hanging straight leg raise on a horizontal bar. Instead of a horizontal bar, you can rest your hands on the parallel bars. In one approach you need to perform 10-20 repetitions. The total number of approaches is three to four. For trained athletes, trainers recommend the exercise on the horizontal bar “lifting with an inversion.” But, alas, it is not possible for beginners in fitness.
Burn calories by pumping up your abs
Abdominal muscle training is the most popular method of combating a protruding belly and round sides. By creating a flat and firm tummy, the exercise also burns calories, tightens the skin and gets rid of cellulite.
On average, in an hour of training you can spend from 4 to 8 calories per kilogram of weight. Thus, if you weigh 70 kg, you will lose 560 calories in an hour of intense training, and 140 calories in 15 minutes.
However, the result is purely individual and depends not only on the person’s weight, but also mainly on the intensity of the exercise and the correctness of execution. There are technical features in pumping the press, if you neglect them, you will not only not achieve the effect, but you can also harm yourself. It's better to do it 10 times correctly than 30 times poorly.
Safety rules when performing abdominal exercises
Doing the exercises incorrectly can lead to lower back injuries. Everything can end in scoliosis and hernia. As mentioned above, when performing crunches, it is undesirable to lift the buttocks and lower back from the floor. A slight arch in the lower back is acceptable, but then the chest should touch the floor from the back. Only the upper part of the body needs to be lifted off the floor, not lower than the 11-12 vertebrae of the thoracic spine.
It is important to monitor your breathing: when lifting your legs or torso up, you need to exhale, and when lowering down, inhale. You should force yourself to get used to exactly this type of breathing during training, since this particular pace is physiologically correct.
The benefits of abdominal exercises
There are a great variety of abdominal exercises; a huge number of special training sets have been invented. Recommendations must be followed:
- If pumping your abs is a way to lose weight, then you need to do this for at least 1.5 hours a day (warm-up and cool-down do not count);
- As before any workout, you should not eat heavily before starting to work on your abdominal muscles;
- To bring maximum benefit to the body, use additional stimulants and various weight loss accessories;
- Do not drink a lot of water during exercise;
- To keep your muscles working at an accelerated pace, try to alternate loads.
With systematic exercises aimed at developing the abdominal muscles (1.5 hours a day or more), you can get the following results:
- Reduce and tighten the stomach;
- Make the waist and sides (transition) line clearer and more proportional;
- Strengthen the abdominal muscles;
- Significantly increase the functionality of the spinal area;
- Develop the joint area;
- Lose at least 5 kilograms.
It is worth noting that abdominal exercises can be used not only for the purpose of losing weight. Many doctors prescribe to develop and strengthen muscles in this area for various pathologies of the joints and spine, to strengthen muscle tone and improve their elasticity.
Experts advise limiting your diet if you want to not only tighten your body, but also lose weight.
Cycling is ideal for losing weight if you switch to proper nutrition. You should consume no more than 1200 calories per day, leaving only 200 calories for dinner. The morning begins with carbohydrate foods, lunch combines proteins, fats, carbohydrates, and for dinner nutritionists advise eating exclusively protein foods.
