For really effective AB training, you must go beyond basic cracks and incorporate dynamic and integral exercises such as burs, mountain climbers and boards, which burn more calories and engage your whole core for faster results.
When the lens is a flatter stomach, the first instinct of many people is to fall to the ground and throw hundreds of crackles. But here is the hard truth: you cannot “reduce” the fat of your belly. To see your abs, you must reduce your global body fat, and this requires exercises that launch your metabolism and strengthen the strength of the functional nucleus. A combination of high intensity exercises and strength focused is the key.
Why are cracking not enough for abs?
While traditional crackles target the rectus abdominis (the “six pack” muscles), they are an isolation exercise. They do not burn a significant number of calories, and they neglect the deeper heart muscles, such as the obliques and transverse abdominis, which are essential for a powerful and tonic median section. A full basic training involves much more. You can see a list of more efficient Stomach fat exercises In this article.
- The problem with isolation: Focusing only on crackles can cause muscle imbalances and even stress on your neck and lower back if it is done incorrectly.
- A better approach: “Consider your nucleus as a corset that wraps around your whole chest. You have to work all this, not just the front, “said Vaneeta Batra, passionate about fitness and health coach, said health photos.
What are the best high intensity movements for fat loss?
To burn the fat layer covering your abs, you should increase your heart rate. High intensity exercises are perfect for this because they fire calories during and after your training.
- Burpees: It is the complete ultimate movement of the body. He combines a squat, a push-up and a jump, engaging in your legs, your chest, your arms and, above all, your heart, according to the American sports and fitness association.
- Mountain air conditioners: By driving your knees to your chest from a board position, you engage your heart while obtaining excellent cardio training.
- High knees: “This simple but effective exercise imitates in place to a high intensity, by engaging your nucleus and quickly raising your heart rate,” suggests a fitness enthusiast.
How can I build a stronger and more stable kernel?
Once you start burning fat, you want to reveal strong and defined muscles below. These exercises strengthen the strength of the deep nucleus that cracks are lacking.
- Plank: “The board is the king of basic stability. Holding your body in a straight line from the head to the heels forces all the muscles of your median section to work together to keep you stable, ”advises the life coach.
- Russian twists: This movement targets your obliques, the muscles on the sides of your abs, explicitly. By twisting your chest from one side to the other, you build a rotation force and help create a more defined size.
How should I structure my training?
For optimal results, combine these high intensity and resistance exercises in a circuit, as recommended by Health & Fitness Journal of ACSM. This approach maintains your high heart rate while defying your muscles, offering the perfect combination for fat burning and muscle construction.
- Circuit example:
- 45 seconds of burpees
- 15 seconds of rest
- 45 seconds of Russian twists and turns
- 15 seconds of rest
- 45 seconds of climbers
- 15 seconds of rest
- Hold a board as long as possible.
- Don’t forget to warm up: As agarwal notes in the guide on How to reduce belly fat in a weekAlways warm up before you start training to avoid injury.
By exchanging your endless cracks for these more dynamic and integral movements, you will not only see better results in your median section, but also build a stronger, more athletic and more resilient body from head to toe.
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