Edited by Dr. Gianfranco De Angelis
If we evaluate the muscle groups on the basis of two criteria, the aesthetic and the functional one, none are more important than the abdominal area.
Functional aspect
The muscles of the abdomen enclose, support and protect some of the most important organs in our body, such as the stomach, liver and intestines. Vital processes take place within the area protected by the abdominals, such as digestion, absorption and "evacuation. Keeping these muscles in perfect shape therefore means keeping all the organs contained in the abdominal cavity in optimal conditions. Unfortunately, it often happens that these functions are greatly reduced and undoubtedly irregular, due to the loss of tone of these muscles; it is due to the almost total lack of movement of the abdominals. This is the discourse concerning the functional aspect of the muscles of the abdomen.
Aesthetic Appearance
If, on the other hand, we consider the purely aesthetic aspect, also in this case the evaluation places the abdominal muscles at the top of the list of importance, since no other area gives the body that classic and athletic aspect at the same time. If you have all the muscles of the body that are barely visible but at the same time present a perfect development of the abdominal area, this will be sufficient to obtain consent and admiration. On the contrary, if you have managed to develop all the muscles of the body considerably while the abdominal area remains smooth, tarnished and lacking in tone, the effect is that of a stain on a masterpiece or a tear on a new dress, it would lose. that is, all merit and work.
To test the opinion of ordinary people, it is enough to get into the topic of muscle development. You will always find someone who does not appreciate or even criticize an excessively muscular body but if you bring the subject to the abdominals, immediately everyone asks you how to obtain their development and their tone.
Abs Workout
It is not possible to ignore what nature creates and disposes. It established that the abdominals have a precise and fundamental task; preventing or simply not supporting this task, letting the muscles of the abdomen fall into disuse and inertia, sooner or later means paying the consequences. These consequences are called accumulation of fat, loss of tone, then muscle atrophy and deformation of the abdominal belt. This should be enough to stimulate anyone to dedicate at least a quarter of an hour a day to workouts for the abdominal muscles. The common man does not need to practice special exercises or to perform sophisticated techniques to obtain shape and tone of the abdominal area. . It is enough for him to perform a few series of leg elevations and crunches lying on the floor, or rather on an abdominal bench, and the area in question will get the stimulus necessary to keep himself in appreciable shape. After all, the abdominals are not muscles. difficult to develop, those who fail is because they make the "mistake of not balancing the" intake and consumption "caloric ratio of food (ie income exceeds expenditure). The result is a logical accumulation that ends up irretrievably on the abdominal area. In this case it is necessary to adjust one's diet by consuming fewer calories during meals or to "burn" more calories with "vigorous physical activity." It is necessary to add that the quality of food is also of fundamental importance: therefore create a culture about it.
Returning to the "abdominal area training", the discussion becomes a little more complex if it is addressed to the category of athletes who specialize in the development of the abdominal muscles at a competitive level. Today everyone is well aware of how important it is to show up in a competition. fitness with abdominal muscles in perfect condition, without a shadow of fat, with suggestive reliefs and sensational details. The latter are now part of the abdominal muscle "kit" of every self-respecting athlete. In fact it is no longer enough to show up with relevant abdominals and obliques, but it is necessary to extend their development to the adjacent area, finding small details such as the intercostal muscles and the large dentate. It goes without saying that when all of this is perfectly developed and defined, the whole area acquires a highly spectacular appearance. Regular elevations of the legs and trunk are found to be insufficient to give the abdominals such a characteristic, which involves not only the the area between the pelvic region and the diaphragm, but reaches the lower and lateral part of the thorax. Particularly important are the intercostal muscles and the large dentate, they represent the junction point between the pectoral muscles and the abdominal area. By now, to obtain a good balance of the whole area, it is no longer possible to neglect them. The tone of the intercostal muscles is obtained by practicing particular torsion of the torso during the movements of the abdominals and obliques with deep exhalations. It is not necessary to emphasize that you must seek development of these muscles only when both the abdominals and the obliques are in optimal condition.It would make no sense to specialize in the details when the main effects are missing.
Now I will try to list the various phases of a workout for the abdominal area. I begin by saying that it is very difficult to present a standardized program that can be suitable for everyone, as it is practically impossible to find individuals with the same reactions, and above all the same. needs.
The work of the abdominal muscles must be based on progressive training, not so much for the duration of the session, as for the intensity of the training. There is therefore an initial phase at the level of beginners, with a maximum of two sets of leg elevations and as many crunches lying on a floor mat. It is not unlikely that during the first workouts for the abdomen some people feel dizzy, nauseated or even vomit: this is only a logical consequence of a long inactivity. After a few sessions, the muscles will have already become accustomed and will require more demanding work. .
An advanced athlete, whose aim is to achieve complete and perfect development of the entire abdominal area, should perform one exercise for the "lower part", one for the "upper part", one for the "central part" and one for the obliques. Then choose the elevations of the legs to the bench or to the bar, then the elevations of the trunk on the inclined bench; should be given to twists: trunk slightly inclined forward and perform short (little rotation) and fast movements, in order to fully exercise the internal and external oblique muscles.
Do the cycle three times in a row to complete twelve sets in total. The ideal number of repetitions should be around 15; but some may be able to work their muscles with fewer repetitions, while others may prefer to do more. However, these details are not of great importance.
Regarding the question of whether it is preferable to train the abdominal area at the beginning or at the end of the session, it is necessary to make a brief but essential clarification. Those who start the session on an empty stomach, that is at least three hours after the main meal or in the morning on an empty stomach, can immediately train the abdominals and this practice will allow an excellent general warm-up to the whole body with undoubted general benefits. On the contrary, if it is customary to have a light snack one hour before training to have a greater reserve of energy during training, it is advisable to exercise the abdominal muscles at the end of the session.
Some individuals with long torso and short legs will find it difficult to perform trunk elevations and will notice that the upper abdomen will not respond perfectly or will complain of discomfort or pain in the lower back; therefore it would be advisable to replace this exercise with an alternative type of crunches. On the contrary, individuals with opposite morphological conformation, i.e. with long legs and short trunk, will have some difficulty in raising their legs and will have difficulty in performing leg elevation movements with overloads or will complain of pain in the lower back; therefore it would be It is advisable to exercise the lower part of the abdomen with unloading movements of the column such as the elevations of the legs to the parallels. However, the advice is to exercise constantly and to customize the exercise routine for the abdominals, perhaps being guided in the choice of exercises by a specialized trainer.
Furthermore, it must be borne in mind that, if the final goal is the complete and defined development of the entire abdominal area, diet is of fundamental importance.
