Each of you would like to have a slim abdomen. Unfortunately, a large number of people do not know how to do it properly 😔.
... In order to effectively engage selected abdominal muscles, you must first learn their function and properly learn to breathe while performing the exercises.
Research shows that as many as 😌5️⃣0️⃣% of people who exercise cannot breathe properly while performing exercises on abdominal muscles. When performing exercises on the abdominal muscles, exhalation should be performed during the concentric phase, i.e. when the abdominal muscles are tight.
I will briefly describe to you some of the muscles that are part of the abdomen.
🌐 Abdominal straight muscle - due to its trailers, it will contract, bend the trunk forward, thus bringing the sternum to the pelvis, the best exercises for this muscle will be for example:
Leg Raise - raising the legs while hanging on a bar or ladder.
Swiss Ball Crunch - bending forward while lying on a Swiss ball,
🌐 External and internal oblique muscles - work synchronously with the rotation of the torso. A good exercise to engage these muscles will be:
Russian Twist - in the equivalent weight of the torso rotation with a dumbbell.
🌐 Transverse muscle - although not visible from the outside, it has an important function: it holds the organs within the abdominal cavity and supports the work of the abdominal press. It is activated by diaphragm breathing and correct tension.
🌐 Of course, there are many other muscles that are part of the abdomen, but this anatomical knowledge is enough for you today.
What else to remember when building abdominal muscles?
About the principle of increasing workout volume. Unfortunately, by doing the same number of repetitions all the time with the same load on each workout, we will not be able to build up abdominal muscles, because the body will get used to the effort after some time. You need to constantly increase your training volume or modify your exercises to make them more difficult in order to achieve progress all the time.
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