Help the development of the site, sharing the article with friends!

Which abdominal training will be the most effective for men? Are there abdominal exercises dedicated to men? Trainers, as the most effective, recommend generally known workouts that can also be successfully done at home - e.g. ABS and A6W training.

Exercises for men for abdominal muscles- are they different from those for women? See which exercises are most effective.

Exercises for the abdominal muscles - the best workouts for men

One of the most famous and effective exercises used bymen for abdominal musclesis the so-called aerobic 6 Weider (A6W). As the name suggests, the training consists of 6 types of exercises. They are performed lying down, on a flat and soft surface - e.g. on a carpet or a training mat. You do not need any specialized equipment to exercise - we work with our own muscles throughout the training. Each of the elements of training is performed without interruption so that the muscles are in constant tension. Moreover, the short circuit moment should be additionally strengthened by maintaining this state for 3 seconds. The training is performed every day, for 6 weeks (42 days) - during this time you can only take 1 day break from exercise.

Unfortunately, 6 Weider's aerobic training is monotonous. You need to be highly motivated to go through the training that gets longer every day. These exercises shape the lower and upper abdomen and show the "six pack". Of course, the effect depends not only on the sculpting of the muscles, but also on the level of fat on the abdomen - especially in the lower parts. Exercise alone will not reduce it - here you will need aerobics or cardio exercises.

Another abdominal training, very similar to A6W, is the 300 sit-ups program. It consists in doing a certain number of sit-ups each day for about 20 weeks. The goal of the program is to make as many as 300 short circuits on the last day.

Another famousabdominal exercisefor both men and women is ABS training. Training should be performed at least 4 times a week (with one-day rest for muscle regeneration). It is a good option for those who don't have a lot of time or are quick to exercisethey are boring - the entire training takes 10 minutes. As with the A6W, there is also room for development here as there are 10 difficulty levels for this training. The first is level A, which warms and prepares the muscles. The secret of the program is an appropriate set of exercises and their mutual impact on individual parts of the abdomen.

Schedule and sample A6W training plan

We start training with one series and six cycles (repetitions). Every few days, the amount of one or the other is increased, thanks to which the abdominal muscles become stronger. Remember to keep your muscles tense for 3 seconds each repetition.

Exercise 1

Lying position - we lift the upper part of the torso as for typical crunches. We also raise one leg bent at the knee at an angle of 90 degrees. We make a short circuit by touching the raised knee with the hand. We do 6 repetitions.

Exercise 2

The exercise is the same, but here we lift both legs at the same time. We do 6 repetitions.

Exercise 3

Again, a similar position as in exercise 1 - elevated torso and one leg - this time, however, while making a tension, keep the hands clasped at the nape of the neck. We do 6 repetitions.

Exercise 4

Position as in exercise 3, with the difference that we lift both legs when tense. We do 6 repetitions.

Exercise 5

We keep the upper part of the torso raised and the hands clasped at the nape of the neck. We lift our legs, but this time each separately - alternately and at a fast pace. We do 6 repetitions for each leg.

Exercise 6

In this exercise, both the upper body is raised and the legs are straightened in the knees. We stay in this position for 3 seconds. We do 6 repetitions, also resting for 3 seconds between them.

The exercise schedule starts with 1 series and 6 repetitions. The second and third days are 2 such series of 6 repetitions. On the fourth, fifth and sixth day, we practice 3 series of 6 repetitions, and the next four days - 3 series of 8 repetitions. The complete 42-day schedule is here.

Sample ABS training plan - three levels of advancement

In the case of ABS (abdominal muscle) training, the development of muscles is not a gradual increase in the number of exercises (as in A6W), but their intensity. Both the first and the last day of training last the same time - about 10 minutes. It is fast and intense training. The secret of its effectiveness lies in the selection and sequence of exercises.

Level A - warming up

In the initial phase, we perform 4series of exercises that will prepare the abdomen for further training.

Series 1 - Leaning Legs Forward - 15 reps at a moderate pace;

Series 2 - Torso Bends, Straight Legs Raised - 25 repetitions at a slow pace;

Series 3 - Leg Push Down Again - 10 reps at a moderate pace;

Series 4 - Torso Bends Again with Legs Raised - 25 reps at a slow pace.

Level 1 - the sequence of exercises is also changed here

Series 1 - Leg Push Down - 25 reps at a moderate pace;

Series 2 - supine legs - 20 reps at a moderate pace;

Series 3 - supine bends, this time with knees bent (90 degrees) - 25 repetitions at a slow pace;

Series 4 - Torso Bends, Leg Straight - 10 reps at a brisk pace.

Level 2

Series 1 - lifting bent knees in a dangle (you have to grab a bar with your hands and hang while keeping your body in the air) - 10 repetitions at a moderate pace;

Series 2 - Hang Knees Raise - 8 reps, medium pace;

Series 3 - supine bends with knees bent - 25 repetitions at a slow pace;

Series 4 - Hang Knee Raise - 20 reps at a brisk pace.

Exercises for the abdominal muscles for men - what do we forget about?

Few people who exercise realize that in order to have a nice belly, you also need to exercise your back. Waist circumference is not only the front, but also the back. In addition, the strong lower back muscles that support the spine will support the abdominal exercises. This is related not only to better training quality, but also to safety. When one side of the body is more muscular than the other, it is easier to injure yourself. It is also forgotten that no exercise can produce the desired results without maintaining an appropriate he althy diet.

As athletes say - abdominal muscles are built in the kitchen. To discover a beautiful belly, that is, to get rid of adipose tissue, eat small balanced meals. It is worth limiting the amount of carbohydrates. It is also important to include lean protein in every meal (you can try special protein shakes). Research shows that monounsaturated fatty acids are very important in a he althy diet (including a reduction diet). They are found in avocados, olive oil and nuts. Due to the high calorific value of the latter, do not overdo them, but resignation completely will not be a good solution.

How do women exercise, alike men - differences

Women are from Venus - Men are from Mars. You can also see gender differences in the gym. Men usually count on an increase in muscle mass, greater strength, endurance and efficiency. So they usually do strength exercises. Women, on the other hand, most often want to burn fat, make the body firm and stretch. So I attend fitness classes: ABT, yoga or stretching and do aerobic exercises to ensure weight loss.

In both cases it is not a perfect solution. In terms of exercise, it would be correct for women to draw from the stronger sex and vice versa. Ladies should do some strength exercises from time to time, because stronger muscles make the body burn more calories. Don't be afraid that the barbells and weights will make your body look like a bodybuilder - that's a myth. To build such visible muscle mass, you need huge weights, diet, supplementation, and above all … testosterone, which fortunately he althy women do not produce.

The same is the case with men's training. Men focused on muscle enlargement should sometimes jump on the treadmill and do aerobic or cardio training, which will improve endurance and boost the metabolism. The latter is especially important when men want to build beautiful abdominal muscles. Because even if you do a thousand sit-ups a day - the carved muscles under the layer of fat will not be visible.

Help the development of the site, sharing the article with friends!

Category:

Belly