Contrary to popular belief, “abs” and “core” are not the same thing. The abdominal muscles, which consist of the rectus abdominis muscle and internal and external inclinations, work by bending the spine. On the contrary, the core encompasses the entire musculature of the body and helps to stabilize the spine.
Of course, a six-bag press is aesthetically appealing, but neglecting the press is like polishing the rims on a car without an engine. The good news is that although their functions are different, ab training and basic training should not be mutually exclusive. In fact, if everything is done correctly, training to develop a strong, resilient core and work with turned six packages goes hand in hand.
A well-developed core creates a solid, stable foundation that allows you to generate more power and, as a result, lift more weight. Charles Polyquin said this best: cannon cannot be fired from a cannon. In the same way, core strength is an important component of training longevity. By training your core, you improve your ability to resist movement in the body, preventing the spine from folding like an accordion and significantly reducing the risk of injury.
The best way to train the press is being actively discussed. In one camp, it is stated that, since the main role of the nucleus is to prevent unwanted movements in the spine, the only movements that should be performed are those that help prevent stretching, prevent rotation and against lateral bending. Another camp claims that athletes who chase stomach hypertrophy at the expense of everything else, boasting of their rocky, routine work of 2000 crunches a day, are almost guaranteed to turn their spine into an atrophied pile of dust.
Then there are athletes who claim that squats and traction are all that is required to build a strong and aesthetically pleasing tummy. Spend the whole day reading articles about training the press, and you have a better chance of nightmares about fat gain and spinal degeneration than any clarity on this.
Who is right? Well, all of them … and none of them. Before you put on your pajamas and pack it during the day due to a lack of glucose in the brain, listen to me: all the methods of intellectual core training work synergistically, so you want to train to develop a strong abs, which also doubles as a cheese grater,
Let's look at the facts.
Fact 1: Connections Not Enough
Pour one, raise your toast glass, or do whatever you think is necessary to pay tribute to compound lifts. While the benefits of squats, traction, bench presses, etc. do not need to be explained, the reality is that they are not “the main workout you will ever need.”
Most (if not all) people need dedicated work to eliminate weaknesses, imbalances, and alignment problems in order to stay healthy, build up strength, and grow in size over time. From the point of view of aesthetics, the development of the muscle middle part of the body requires special training, which, as for any other muscle group, corresponds to the proven principles of hypertrophy.
Complex lifts have their advantages in terms of involving the nucleus and creating tension throughout the body, but the benefits often end there. Tell a group of strong athletes with impressive physiques to make a solid board from RKC and watch how many of them crack as easily as the screen on the first-generation iPhone.
Fact 2: lower back flexion is not your friend
Largely thanks to the work of Stuart McGill, Ph.D., professor at the University of Waterloo in Waterloo, Ontario, movements involving lower back flexion, such as crunches, got a bad rap and for good reason. A simple analogy to give you an idea of its chronic effects is the bending of a credit card. Bend it once, and it would seem to be unaffected. Keep bending it and it slowly wears out until it finally breaks.
McGill concluded that with each repetition of squats, more than 3000 Newtons of compressive force are superimposed on the spine. This is equivalent to being pinched by two 300-pound defenders, which move at a speed of 24 miles per hour. Add the fact that most people spend most of their days sitting, and voila – repeated flexion in the lumbar region gets a big red X.
Instead of bending flexion with great flexion, the right approach will be to strengthen the neutral position of the spine, engage the front core and ensure the stability of the body.
Fact 3: Not all spinal flexions are created equal.
Few problems in fitness are black or white, and bending the spine is no exception. First of all, it is important to distinguish between flexion of the lower back (in the lower back) and flexion of the spine (throughout the spine).
In general, there are three scenarios in which bending should be avoided:
- When people are "stuck" in chronic flexion
- End lumbar flexion range
- Spinal flexion
As for the first point, people who sit at the table all day need more front core exercises with stability-based exercises, in addition to targeted mobility exercises, which help to increase the chest.
To expand the second point, pushing the final range of lumbar flexion is a cast of bones. As the old saying goes, play with fire and you (in the end) get burned. Plus what's the point? Regardless of whether your goal is to become stronger, build muscle or open your long-forgotten package with six bags, the last 2-3 inches of crunch is unlikely to matter between the middle part of the Pillsbury Doughboy and the crushed press.
The third point regarding loaded flexion of the spine (or any flexion of the spine, for that matter) is a topic with a gray area itself. Could this be harmful? Of course. However, when certain variables are taken into account and a technique is recruited, flexion can be useful from both an aesthetic and functional point of view.
One of the frequently mentioned factors that put a nail into the coffin of flexion of the spine is the way to perform many basic flexion exercises. Although speed can be a form of progression, not all speed progressions are also created equal. In the case of training using slow reps, they are not only more demanding, but also significantly more effective for both aesthetics and functions.
As speed increases, the risk of compensation increases. The result is poor performance and, therefore, a huge amount of stress in the lower back and thoracic spine, as well as aesthetic benefits are practically absent. The abdominal press responds best to approaches that emphasize time under stress, which is achieved by performing slow repetitions in the entire controlled range of motion.
Similarly, the inclusion of isometric leads is a powerful way to develop a stronger, more resilient and more attractive mid section. Iso-retention emphasizes the connection between the mind and muscles, provides optimal mechanics and strengthens the body, while increasing the set of the rectum, internal and external inclinations and deep stabilizers of the spine and pelvis.
Avoid bending the final range, select the movements from the following list and go through the controlled range of motion. Lower for 2-3 seconds and turn on the 2-3-second iso-holding in the upper position, focusing on the strong connection between the muscles and muscles. To maintain a sturdy brace and avoid voltage loss, do is hold for 1-2 seconds at the bottom of the movement to re-gain tension and stability before each repetition.
Assuming perfect execution, some of the best gentle, flexion-based exercises are back crunches, hollow-body holds, stability crunches in outstretched arms, squats with straight legs, V-ups, and certain rolling progressions.
Fact 4: You must exercise to withstand unwanted movement in the spine
The camp against the movement of rights is that the core performs two main tasks. Firstly, it resists unwanted spinal movements to reduce the incidence of acute and / or chronic injuries. Secondly, a strong core connects the upper and lower parts of the body to create strength and power.
In other words, the body becomes more resistant to injuries and becomes more and more able to show maximum strength and power through training against movement. The three main categories of anti-movement are anti-tension, anti-rotation and anti-lateral bending.
As the name implies, the goal of anti-sprain is to actively resist sprain in the spine. This is especially valuable for most athletes and athletes. For example, baseball players spend most of their time standing in flexion, as well as athletes who focus on exercises, such as traction and chin, which tend to shorten armor and installers to achieve stability.
A common enemy among this demographics is the anterior slope of the pelvis, a bizarre term used to describe the overextended lower back. Excessive tilt of the front of the pelvis can lead to a number of problems, including weak gluteal muscles, pain in the anterior knee and thigh, and chronic tightened hamstrings.
Most trainers and trainers begin hyperventilation in a brown paper bag as soon as they see someone doing traction with any degree of flexion of the spine. Despite this, the constant struggle against bending means the constant struggle for stretching, and let's face it – unlike traction, which requires almost maximum load, the vast majority of lifts do not require forced stretching.
On the other hand, a neutral position stimulates optimal mechanics of movement, promotes a closer connection of muscles and muscles and forces you to choose your technique, which allows you to safely lift more weight. In fact, stretching exercises like the following are useful for promoting a neutral stance that fulfills these goals:
- Variations of slats (RKC, long lever, push-up output)
- Fallout Suspension Trainer (Standing, Kneeling Tall)
- Variants of dead beetles (regular, wall press, tape, hollow hold)
- Roll-out options (ab wheel, boom, foam roller, Valslide)
- Bodysaw (stability ball, Valslide, bear crawl position)
Anti-rotation trains the core to prevent unwanted rotation in the spine. Although this is a simple concept, its role is absolutely important because rotation is “right” based on the body’s ability to stabilize from external rotational or torsional forces.
Regardless of whether you perform rotational throws with the ball or change direction while playing basketball, the rotation should come from the hips, core and shoulders, and not from the lower back. The problem is that most athletes and athletes who train in rotation skip this necessary intermediate step. The result is incorrect motion patterns and possible dysfunction, especially when the rotation becomes dynamic.
To create maximum strength and power outside the sagittal plane, the first step is to develop the ability to withstand rotation in the spine. This allows the body to create optimal movements from the hips, nucleus and shoulders. Thus, antirotation is a key factor for the development of stability and synchronization of the whole body, which allows you to express maximum strength and power.
Here are some anti-rotation movements:
- Pallof Press (standing, half-knee)
- 3-point versions of the slats (shoulder deflection, one-way traction, lifts on one leg)
- Cable or lift (standing, half rings, wide rack)
- Four-legged variations (rows of bird dogs opposing the strip of birds)
- The weight in the squeeze position or the transfer of the plate, or drag
Against lateral bending
Side bending exercises are exercises in which the body is forced to resist side bending or side bending. Think about the feeling that accompanies carrying unevenly weighted grocery bags from the machine.
Lateral bending is very misunderstood. Typical exercises that include this movement, such as lateral bends, are performed to aim at inclines. The problem is that slopes do not respond well to dynamic movement; rather, they are most effectively targeted through an act of resistance to movement, while maintaining the most limited isometric position.
When it comes to lateral flexion, nothing beats shifted carriers, which also create functional strength in the forearms, traps and upper back. Regardless of the specific option, the goal is to maintain the tension of the whole body, while remaining fully upright. When transfer offsets are performed correctly, only a few mark so many fields in terms of improving strength, aesthetics, and overall functioning.
Here are some examples:
- Carry case
- Carrying weight
- The waiter carries
- Offset Trap Offset
- Kettlebell from bottom to top
A number of “combined” basic exercises simultaneously train several anti-movements, including:
- Renegade row
- 3-point / side plank
- Pallof press dead mistake
- Ball Stability
- Turkish clothing
Fact 5: You can pursue abdominal hypertrophy and build a functional core with the help of “hip flexion with a neutral spine”
While some people quickly reject this category, exercises that include hip flexion with a neutral spine are perhaps the most difficult and effective for the main muscles.
The benefits of this category are twofold. Firstly, although “feeling” is not required for hypertrophy, most workouts involving thigh muscles facilitate the strongest connection of muscles and muscles in the rectum, that is, with six packs of muscle. Secondly, training for hip flexion while maintaining a neutral spine is an essential component of overall function. Exercises in this category force you to strengthen the front core without performing the lumbar spine, while also performing a non-compensating hip flexion pattern. Case in point: watching someone sprint.
Movements that involve bending the thigh from a neutral position create the same feeling as exercises with isolation without creating excessive tension on the spine, as is the case with crunches and squats. For the growth of any muscle, high-tension exercises and considerable time under tension are necessary to cause metabolic stress and muscle damage.
These basic hip flexion exercises test both fields:
- Hanging knee or raise leg
- Pike Variations (stability ball, suspension simulator, Valslide)
- Easy folding knife (ball stabilizer, suspension simulator)
- Folding Knife Options
Putting it all together
To create a strong, aesthetic middle part of the body requires a synergistic combination of movements, comfortable for the spine exercises based on sensations, and progressive overload. The good news is that it’s easy to integrate a multifaceted approach into your current training program.
- Mix the main work with your workouts as “bulking”. If you rest between heavy squats, something simple, such as a Pallof press or a kickback without significant fatigue, may be effective.
- A couple of times a week, after the end of the training, set the timer for 6-8 minutes and select 2-3 exercises with an aesthetic orientation to be performed in the form of a diagram; for example, 8–10 reps of a dangling knee lift, 6–8 crystal crystal crunches with a slow pace and isometric holdings, and 8–10 reps of rolling wheels ab.
- Targeted anti-lateral flexion by incorporating various types of media. In addition to creating inclined and reinforcing functions, it develops strength in the forearms, shoulders, traps, upper back, and gluteal muscles.
- Modify your program to shift the kernel. One-way movements (back lunges, dumbbell presses with one hand, etc.), as well as chins, Turkish braces and renegade rows can provide a powerful training effect without compromising the use of sufficient loads.
- Придерживайтесь поддержания нейтральной позиции при выполнении движений, требующих любой степени стабилизации. Когда вы поддерживаете напряжение всего тела, ядро может работать с чем-то базовым.
- Стремитесь к прогрессивной перегрузке, манипулируя различными переменными. Поступайте осторожно при добавлении веса, так как правильное выполнение или его отсутствие может быть лекарством или ядом.
Существует множество способов улучшить ваше обучение:
- Уменьшите количество точек контакта с землей (например, трехточечная доска).
- Подчеркните эксцентрики (например, поднять колено с помощью эксцентрика с прямой ногой).
- Увеличьте ПЗУ (например, раскатайте штангой).
- Воспользуйтесь преимуществом изо-удержаний среднего уровня (например, пауза в середине диапазона обратного сжатия).
- Используйте гравитацию, чтобы увеличить сложность (например, доску с длинными рычагами, поднятыми на ноги).
- Создайте нестабильность, используя одну конечность за раз (например, нож с одной ножкой).
- Включите многоцелевые упражнения (например, пресс Pallof или мертвый жук).
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