ABS
- a strength class aimed at training all muscle groups.
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Various types of power equipment are used in the lesson:
- weights of different weights, the choice of which depends on the level of training;
- shock absorbers of various shapes, the resistance of which can be distinguished by color;
- special barbells of different weights.
ABS
– a type of strength training that involves intensive work with the abdominal and back muscles. For training, equipment such as dumbbells, body bars, and rubber shock absorbers is actively used.
ABS in fitness – what is it?
The decoding of the abbreviation sounds like Abdominal Back Spine: where “Abdominal” is “abdominal cavity”, “Back” is “back”, “Spine” is “spine”.
First of all, this is a strength training aimed directly at strengthening the abdominal muscles, but from the name it is clear that the exercise additionally affects the back muscles, which, together with the abs, are stabilizers of the spine. That is, training affects not only the relief and appearance of the abdomen, but also the health of the spine and posture.
The training may include dynamic and static-dynamic exercises for the core muscles, that is, some of them may partially involve the muscles of the thighs and buttocks in the work, but only slightly. More attention in training is paid to the superficial and deep abdominal muscles: rectus abdominis, transverse, external and internal oblique muscles. This allows you to strengthen the front wall of the abdomen, tighten the sides, and reduce the size of the waist.
Such training can be carried out in fitness centers, as well as at home. It is possible to use additional equipment: dumbbells, weights, platforms, balls, etc. There are also many effective exercises with your own weight that will give the same effect as additional weights.
ABS training can be carried out in an express course: 30 minutes, as well as in a standard format: 45-55 minutes, depending on the level of load and program. As we understand, it is impossible to perform an hour-long exercise only on the press.
What does it represent?
ABS is an English expression that stands for “Abdoinal Back Spine”. What does this mean? Everything is very simple! This is a fitness workout involving the abdominal and back muscles. Other muscle groups also work when performing a set of exercises, but the emphasis is on the two listed above.
An excellent training effect is achieved not only by strictly following the training program, but also by additionally using special equipment in the form of body bars, dumbbells, etc.
The back and abs are in close contact. With constant pumping of one, the other is invariably developed.
Interesting fact. Often, when you need to get rid of back pain, it is recommended to simply pump your abs. And if there are no serious problems in the body, it really helps. The muscles warm up, become more elastic, pliable, congestion is eliminated - the person becomes much easier.
Who is it recommended for?
ABS training is equally effective for both genders. They not only help to form a flat tummy, which delights the representatives of the opposite half, but also maintain the health of the whole body, which is very important in modern conditions.
- People with monotonous, sedentary work should especially pay attention to such activities. Constantly being in one position leads to muscle blocking. Gradually, your back and neck begin to hurt, and the load spreads unevenly throughout the spine. Training helps to cope with all stagnation and restart important internal processes.
- Those who want to lose extra pounds will also find a lot of benefits in these workouts. Regular exercise will help you quickly get rid of unnecessary centimeters on your waist, stomach and hips.
- ABS training is also effective for women in the postpartum period, when they need to restore muscles after a huge load. Plus, it's a great way to get rid of the belly left after pregnancy.
- People with spinal and back problems should definitely include exercise in their lives. Doctors often prescribe exercise in addition to drug therapy. So let it be ABS training.
Interesting fact. The results are noticeable after the first workout. They are manifested by significant strengthening of the back and abdominal muscles, development of endurance, improvement of mood and general well-being. Then the most interesting thing begins - fat deposits literally “melt” before our eyes.
Contraindications
Despite its versatility and effectiveness, ABS training is not suitable for everyone. Classes provide a strong impact on the abdominal cavity and spine, so there is a large list of contraindications that cannot be ignored:
- Ostochondrosis.
- Intervertebral hernia.
- Osteoporosis.
- Oncological diseases.
- Ulcer of the stomach and duodenum.
- Gastritis.
- Enterocolitis.
- Radiculitis.
- Spondylosis.
There are also temporary contraindications:
- Infections.
- Fevers.
- Critical days.
- Blood pressure surges.
- Various injuries.
- Intestinal disorders.
- Pregnancy.
- General malaise of the body.
- Recent surgical interventions.
What does ABS training consist of?
As mentioned above, the training is aimed primarily at the abdominal muscles, as well as other spinal stabilizers. But the direction cannot give a full load and evenly strengthen all the muscles of the body, beauty and health without which tone is impossible. Therefore, to correct this omission, for those for whom the load on the press alone is not enough, the following types of direction were introduced, increasing its effect and benefit, making it more universal.
ABS + Stretch - this workout contains not only exercises for the core muscles, but also relaxing and stretching movements that increase the flexibility of the entire body. You can also find the name ABS + Flex . Essentially, it's the same thing. Stretch – stretching, flex – flexibility. Both directions work to increase muscle flexibility and elasticity, reduce stress and fatigue.
ABS & Back – you may also come across this name: “back” in translation means “back”, that is, the workout contains additional exercises for the back.
BUMS + ABS is a common trend in fitness centers, which, in addition to the abs, develops the muscles of the legs and buttocks in the first half of the class, and in the second - the back, chest, arms and abs. Half an hour is allotted for each part.
ABL + ABS - the first abbreviation means Abdominal-Buttocks-Legs, that is, in addition to the abdominal muscles, the muscles of the legs and buttocks are included in the work. Exercises can be both strength and cardio. Thus, training strengthens almost all muscles except the shoulder girdle.
Abs weight loss exercises
Strength training is an important part of the life of any athlete who takes responsibility for his body and health. There are a huge number of types of classes available in this area, each of which has certain characteristics. Even beginners can choose an option according to their liking and physical capabilities.
The type of load is always selected taking into account the muscle area that needs to be worked most thoroughly. One of the most popular basic areas is ABS training. Let's get to know him better.
Advantages and disadvantages of ABS
Pros:
- It qualitatively works the external and deep muscles of the abdominal cavity, forms a sharpened relief, and with the right diet - cubes. Makes the stomach flat and toned.
- The training takes place without stress on the spine, which makes it safe for protrusions, curvatures and pinched nerve endings.
- Allows you to reduce waist size due to the fat-burning effect with regular training.
- Improves posture and generally has a positive effect on the health of the spine.
- Improves blood circulation in the abdominal organs.
- Indirectly strengthens other core muscles - back, buttocks, hips, which has a positive effect on overall well-being and appearance.
- Suitable for any age as it does not involve impact or compression movements.
Flaws:
- ABS training involves only a small part of the body's muscle groups, so for full and proper development it is necessary to add additional loads to other muscle groups.
- Not the best workout option to get rid of a big belly. This is because local work on the problem area is not a solution to the problem. Here you need to take a comprehensive approach: develop all the muscles of the body, including large muscles (legs, torso), eat right, exercise regularly, since the effect will not be immediate.
How to pump up your abdominal muscles?
Pumping up the abdominal muscles, making the stomach toned is a completely realistic task for any person, on the other hand, many people are subject to the opinions of others, who tell you that it is practically impossible to do this, without using various kinds of pharmacological drugs, super heavy diets and others nonsense. Let's take a step-by-step look at abdominal training.
There are several main reasons why your abs still don't stand out:
- Body fat percentage
- Incorrect abdominal training
- Genetics
Men typically store fat above the waist (mostly the abdomen and chest), while women tend to store fat primarily in the thighs and buttocks. The best way to remove belly fat and excess fat is to eat as little as possible and do physical activity. And this is where the problems begin for many, some stop eating, literally, some eat 1-2 times, some do physical work, not at all the kind that will burn fat. As a result, perhaps a weight loss effect will be obtained, but this will happen due to the burning of your proteins, muscles, and not fats, because fats will burn last, in such conditions that you have created for yourself.
Anatomy of the abdominal muscles
Forget all your diets and crazy physical activity. In order for your abs to begin to appear, you just need to do two things: reduce your calorie intake, eat less and more often (fractional meals), and perform aerobic exercise. In general, read our section on how to lose weight, you will find a lot of tips and recommendations there that will help you lose excess weight.
Strength training for the abs, various crunches, leg and knee lifts while hanging and lying down will really pump up the abdominal muscles, but they will be under a layer of fat, which will not allow them to appear.
Nutrition for a beautiful figure
And lastly, this is your nutrition, what foods you eat will directly determine your results in achieving a slim figure, and therefore beautiful abs. If you don’t change anything in your diet, and at the same time train correctly, nothing will work out, you’ll be marking time, one step forward and one step back.
Perhaps in your family, no one plays sports, and accordingly, the diet in this case will most likely not be healthy or correct. Therefore, buy products separately for yourself, and even better, impose a healthy diet on your relatives. In the store, buy only high-quality products, always pay attention to the labels, look at the composition, how much protein, fat, carbohydrates are contained, whether there are preservatives, and so on.
Healthy nutrition implies, first of all, balance, fractionation and reusability. Eat often, but not much, so you will always keep your metabolism in good shape, and extra pounds will not be able to be deposited. Eating a nutritious diet, with all the necessary vitamins and minerals (fruits, vegetables, whole grains, dairy products), should become your habit if you want to have a beautiful figure.
Fruits: Vary your intake in the form of dried, canned, frozen and fresh fruits.
Vegetables: Eat as many greens as possible, such as carrots, pumpkins, zucchini, and even sweet potatoes.
Calcium/Dairy: Aim for 3 glasses of milk per day, the equivalent of low-fat yogurt or cheese.
Grains: Eat 100 grams of whole grain bread every day, as well as a variety of cereals and rice.
Meat: High quality protein (high biological value) in your diet should be very important. By the way, if you are not meat eaters, then you can replace meat products with fish, eggs and seafood - a completely worthy replacement.
Healthy eating when playing sports
