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4 weeks abdominal weight training program to be performed in the room or at home.
We offer 2 simple training programs for the development of abdominals designed for men and women. The first realizable with the equipment available in the gym and the second realizable at home without equipment. Follow our advice and accompany your training with a diet adapted to keep a small percentage of fat, necessary to see your abs.
MUSCLES OF THE ABDOMINAL ZONE
The big right (chocolate bars): Central muscle that is stressed in all the bending movements of the bust.
-The small and large oblique: The muscles located on the side of the abdominal strap, which are particularly stressed in the rotational movements of the bust.
-The transverse: Muscle located under the right, which is not visible outside, especially requested during the cladding exercises. It helps to give a flatter appearance to the belly.
SPECIAL ABDOMINAL MUSCULAR PROGRAM
An effective and harmonious abs development requires regular work with a high intensity and a good choice of exercises. The idea is to solicit all muscles by varying the exercises, working angles and loads used. Like any other muscle it is important to progress, either by gradually increasing the loads, or by adding a few repetitions to your series over sessions.
Gym abs program:
The gym will allow us to use loads and devices to provide resistance to muscle contraction. The weight used is not very important, we must focus on the feeling of contraction of the abdominals. The intensity of training will increase week after week to always ask a little more effort to your muscles, which will be forced to strengthen and gain volume.
For each exercise you will realize:
Week 1: 3 sets: 10-12 repetitions 1 minute rest by exercises
Week 2: 3 sets: 10-12 repetitions 45 sec rest by exercises
Week 3: 3 sets: 15 repetitions 1 minute rest by exercises
Week 4: 3 sets: 15 repetitions 45 sec rest by exercises
3 sessions per week with the following exercises:
Rope draw abs
Sit-ups with ballast
Sideboard
Leg survey
Crunch cross
Machine crunch
Oblique lateral rotation
Legs on the ground
Board on the elbows
Home program
Simple training and without hardware, in the form of circuits with little rest between the series. You can make it at home with a simple floor mat. Try to respect established rest times to maximize the benefits of circuit training.
For each exercise you will realize
Week 1: 3 sets: 15 repetitions 1 minute rest by exercises
Week 2: 3 sets: 15 repetitions 45 sec rest by exercises
Week 3: 3 sets: 20 repetitions 45 sec rest by exercises
Week 4: 3 sets: 20 repetitions 30 sec rest by exercises
2 to 3 sessions per week with the following exercises:
Crunch feet on the ground
Knee survey
Crunch cross
Crunch knees raised
Rower abs
Board on the elbows
Toe touch (stretched leg crunch)
Side bust rotation
Sideboard (on the side)
These programs of bodybuilding for abs will allow a development of the abdominal muscles as well as a strengthening of the strap through the cladding. Gainage is particularly useful for progressing on other weight training exercises that require a great trunk stability such as squat and deadlift. On the other hand as stated, to make appear his abs and to see the results needs to be dry. This is where a nutrition plan is also needed to accompany your weight training.
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