There are some mistakes to avoid to mark abdominals that are worth knowing if you have been training the area for a while and still do not get the "six pack" that you are looking for so much.
When we exercise we want to see quick results. That is undeniable. But sometimes we do not realize that certain habits or "mistakes" keep us from enjoying the desired effects.
There are some mistakes to avoid to mark abdominals that are worth knowing if you have been training the area for a while and still do not get the "six pack" that you are looking for so much.
What are the mistakes to avoid to mark abdominals?
Perhaps you did not know, but the abdominals are a muscle group that not only have to be defined for aesthetic reasons, but are also essential to balance the entire body, since they are located in the middle area. Therefore, if you are incorporating exercises to work the area into your routine, pay attention to these tips that will avoid certain typical mistakes... that keep you from the long-awaited chiseled belly!
1. Do many sit-ups on the same day
Abusing repetitions is one of the main mistakes to avoid when marking abdominals. It is believed that the more times we exercise, the faster we will reduce fat or have a belly of steel. Nothing further from reality!
Keep in mind that if we go over the number of repetitions in the same session, the muscles get tired and we don't end up getting them marked.
In turn, overstraining the back and neck translates into pain and contractures that later force us to reduce the intensity of the exercises the following days.
2. Neglecting food
To have well marked abs it is very important to eat a balanced diet. To do this, you will have to consult with a nutritionist or qualified person. The key is to reduce the amount of fat you eat and increase protein and carbohydrates.
3. Do not do cardio
To be able to mark abdominals we have to do cardio. This is a rule that many forget or are simply unaware of and then wonder why they don't have a marked belly. Cardiovascular exercises are ideal for burning calories and fat, especially that which is in the area that most interests us, such as the abdomen.
But beware, it's not about doing cardio every day. This is another of the mistakes to avoid to mark abdominals. Why? Because the body ends up getting used to exercise and results are not seen either.
Ideally, then, it would be three or four cardio sessions per week, of a maximum of 40 minutes. It can be a stationary bike, a climber, a treadmill or going for a run.
4. Do only “traditional” crunches
They are the typical ones where we lie on our backs with our legs bent, our hands behind our heads and we raise and lower our torso. Those are necessary and should not be missing from our routine, but they should not be the only ones.
There are endless variations of abdominals that will allow us to work the entire belly, including the sides. We can also add plates and their variations to complement and achieve better results.
5. Train every day
As with any other part of the body, it is essential that the abs rest between sessions. To abuse the training of this zone can be counterproductive.
Instead, we can opt for exercises where the belly is worked indirectly, such as high intensity -HIIT-, tabata or Crossfit.
6. Doing the same routine for more than a month
As we have said before, the body gets used to the exercises quite quickly. We need to challenge it, both in difficulty and execution. For this reason, if you have been doing the same abdominal routine for more than four weeks, it is time for you to change it - you can maintain it for a maximum of six weeks.
7. Do not work the lower back
Yes, it is true that we love marked abs. But we must also work the "opposite" part, that is, the lower back, those that we need to be strong when we do the routine for a belly of steel. So, at least once a week, lie on your stomach and do a few Superman reps to strengthen your back as well.
Other mistakes to avoid to get abdominals are not sleeping well, not letting the body rest by training it from Monday to Sunday, forgetting to exercise with weights and not exercising the obliques.
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