• April 20, 2024

If your goal is for your belly to look toned It is recommended that during the training avoid certain mistakes when doing ABS . In this regard, the University of New Mexico suggest making eight repetitions of five to ten types of exercises three to five days for week .

Experts say that when the abdominals are not performed properly you do not get the results you are looking for. You could also injure yourself and even frustrate.

Avoid these errors with your abs

Len Kravitz , of University of New Mexico , says that the first thing you should do is make sure you are using the correct technique . Perform exercises slowly, taking control from your body . Only when necessary, add weight (one or two kilos) during the routine.

In addition to these keys, you also avoid these mistakes when doing ABS .

1. Forget about contracting the muscle. For do ABS effectively, it is important to tighten or contract the muscles ABS. You do this at to sink the belly button inward during all the exercise .

2. Maximize the trunk. Other error is raise the trunk the maximum until touching knees . The best thing is to go up to half or about 30 to 45 degrees , this height gives you movement space to tighten the muscles ABS and strengthen this area. Remember that if you rise too much you can injure your neck.

3. Work an angle. The obliques, straight, transverse abdomen and erectors of the spine, are part of the area that must work to achieve a Integral result . These are different muscles with tissues that are interconnected in various parts of the body. You must train them in more than one angle.

4. Force the neck. Other common mistakes are making force with the neck to the go up . When you exercise abdomen It is necessary to lift the trunk of the body in a single block so that the weight falls on this area and thus avoid injuries. One option is to do the exercise with arms crossed on the chest so you have more balance.

5. Neglecting the diet. Remember that if you really want burn calories it is essential to take care of your low diet in sugars , fats Y flours . Therefore, even if you do hundreds of repetitions, the abdominals are not a exercise that precisely help you 100% to it. These help you tone and strengthen them.

Source: Chamo Training System

Other important recommendations are that you perform abdominals using a support, for example, in a surface little white like in a pad . Do not do them directly on the floor because you could hurt your back or coccyx.

Control you breathing while you do the elevations . This helps to contract the abdominal muscles better and to intensify the work.

In your next training You could remember some of these errors and avoid them. With this, probably in a short time you will show a toned abdomen , as well as avoid injuries . How often do you perform ABS ?

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Video Medicine: Top 5 WORST Ab Exercise Mistakes! (April 2024).