How to Get the Most From Your Abs Routine (Ten Secrets)
http://www.fitnessregime.net/articles/11545/1/How-to-Get-the-Most-From-Your-Abs-Routine-Ten-Secrets/Page1.html
Jake Devenz
Jake Devenz is a young man that loves exercise and fitness. He writes and helps encourage people to get in shape and live a long life. Jake suggests the P90X Workout to get in incredible shape, and Tony Hortons 10 minute workout for beginners. By Jake Devenz
Published on 09/18/2009
With so much information and so many abdominal exercises available, it can be hard to get the most from your ab workout Here are ten things to remember – they may not make your workout any easier, but they will make it more effective
With so much information and so many abdominal exercises available, it can be hard to get the most from your ab workout. Here are ten things to remember – they may not make your workout any easier, but they will make it more effective!
1. Technique - The first thing to remember is technique. No matter what exercise you are performing, be sure to do it correctly. The abdominal muscles, just like any other muscle group, must be isolated in order to be worked properly. If you concentrate on just one thing, make that thing be proper technique.
2. Full Range of Motion – Be sure that you complete each exercise by going through a full range of motion. If you stop before you complete full range of motion, you should not count that exercise as a repetition.
3. Speed of Movement – Use a slow, controlled speed as you go through your workout, especially when you are learning a new exercise. Be very careful any time you are using weights to assist your ab workout.
4. Breathing – Breathing is very important to proper abdominal exercise. Inhale as you go through the portion of the exercise that is least resistant and exhale at the highest point of exertion. As you learn a new exercise, be sure to determine how breathing can help you to get the most from it.
5. Variety – Avoid becoming too comfortable with your workout routine. If you find that you no longer feel challenged by a certain exercise, either increase the intensity or find a new exercise that will give your body a break from the usual routine. Using a wide variety of exercises helps to prevent plateaus and keeps you from becoming bored.
6. Intensity – When you learn a new exercise, focus on proper technique and then determine what the intensity level ought to be. Intensity can be increased by adding weight or tension, and in some exercises, it can be increased by a simple change in body position. Be sure not to overdo it – you should be performing enough repetitions to cause muscular exhaustion but without too much intensity. Work on finding the right level of intensity for each part of your routine.
7. Progression and Overload – Basically, in order for a muscle to improve or grow, it must be overloaded. Progression and overload go hand in hand with intensity. Progression can take place by increasing the intensity of a certain exercise, adding more variation, or adding more sets. No matter how you look at it, you must always present yourself with a little more challenge.
8. Warm Up – This seemingly simple step is too often overlooked. It is absolutely necessary because it increases muscle metabolism and blood flow, and it also primes muscles for optimal performance. Failing to warm up is a huge injury risk factor.
9. Length of Workout – You should spend between ten and twenty minutes on your abs every time you work them. Be sure you focus on the way your body feels though – overdoing your workout is a sure way to needlessly sideline yourself.
10. Recovery Time – Muscles grow during rest and recovery time, which is one reason why it is so important. If you are just starting out, three ab workouts a week are enough. You can progress to daily ab workouts – just remember to vary the intensity. Be sure to take a day off here and there to prevent burnout.
1. Technique - The first thing to remember is technique. No matter what exercise you are performing, be sure to do it correctly. The abdominal muscles, just like any other muscle group, must be isolated in order to be worked properly. If you concentrate on just one thing, make that thing be proper technique.
2. Full Range of Motion – Be sure that you complete each exercise by going through a full range of motion. If you stop before you complete full range of motion, you should not count that exercise as a repetition.
3. Speed of Movement – Use a slow, controlled speed as you go through your workout, especially when you are learning a new exercise. Be very careful any time you are using weights to assist your ab workout.
4. Breathing – Breathing is very important to proper abdominal exercise. Inhale as you go through the portion of the exercise that is least resistant and exhale at the highest point of exertion. As you learn a new exercise, be sure to determine how breathing can help you to get the most from it.
5. Variety – Avoid becoming too comfortable with your workout routine. If you find that you no longer feel challenged by a certain exercise, either increase the intensity or find a new exercise that will give your body a break from the usual routine. Using a wide variety of exercises helps to prevent plateaus and keeps you from becoming bored.
6. Intensity – When you learn a new exercise, focus on proper technique and then determine what the intensity level ought to be. Intensity can be increased by adding weight or tension, and in some exercises, it can be increased by a simple change in body position. Be sure not to overdo it – you should be performing enough repetitions to cause muscular exhaustion but without too much intensity. Work on finding the right level of intensity for each part of your routine.
7. Progression and Overload – Basically, in order for a muscle to improve or grow, it must be overloaded. Progression and overload go hand in hand with intensity. Progression can take place by increasing the intensity of a certain exercise, adding more variation, or adding more sets. No matter how you look at it, you must always present yourself with a little more challenge.
8. Warm Up – This seemingly simple step is too often overlooked. It is absolutely necessary because it increases muscle metabolism and blood flow, and it also primes muscles for optimal performance. Failing to warm up is a huge injury risk factor.
9. Length of Workout – You should spend between ten and twenty minutes on your abs every time you work them. Be sure you focus on the way your body feels though – overdoing your workout is a sure way to needlessly sideline yourself.
10. Recovery Time – Muscles grow during rest and recovery time, which is one reason why it is so important. If you are just starting out, three ab workouts a week are enough. You can progress to daily ab workouts – just remember to vary the intensity. Be sure to take a day off here and there to prevent burnout.