ABS pumps up your abs! Impact training to work the back and abdominal muscles

Today, there are a huge number of programs for pumping individual parts of the body. They will allow you to work with a muscle group that is weaker than the rest or that you simply want to highlight.

Similar systems include ABS training, which came to us from Western fitness. Powerful, effective, varied - it quickly won the favor of both professional athletes and those who want to lose weight and get rid of belly fat. But its advantages do not end there. It can also have a certain therapeutic effect.

What it is

ABS training is a set of exercises aimed at strengthening the muscles of the back and abdominal cavity. The abbreviation stands for as follows:

• Abdominal - abdominal;
• Back - back;
• Spine - spine.

It is not by chance that exercises for these parts of the body are collected into one complex. They are closely interconnected, since the muscles of the abs and back form a single muscular corset. Therefore, the training system organizes work on them within the framework of a general program.

Pros of ABC

It is no secret that the condition of many internal organs, joints and even the spine depends on the strength of the lower back, back and abdomen. So the abdominal muscles are directly involved in the formation of the corset. They participate in the respiratory process by stabilizing the movement of the chest. Therefore, a flat stomach contributes to vocal training.

A trained abs helps maintain correct posture and protects the spine from possible injuries. Also, the correct position of the back affects the functioning of blood circulation and keeps the organs of the gastrointestinal tract in an anatomically correct position.

Thus, the following advantages of ABC training can be identified:

• Formation of a sculpted flat stomach;
• Reducing waist size;
• Positive effect on posture;
• Elimination of back pain;
• Improving blood circulation;
• Positive impact on overall well-being;
• Increased self-esteem.

Benefit

These are one of those few trainings that are multifunctional and work in three directions at once.

Muscle pumping

The main effect is pumping the back and abdominal muscles:

• latissimus dorsi;
• erector spinae muscles;
• serratus inferior posterior muscle;
• transverse, rectus, internal and superficial oblique abdominal muscles.

Weight loss

With the help of regular ABS training, it is quite possible to lose excess weight without harm to your health. They offer a fairly powerful load that burns a lot of calories. In addition, by working the abs and back, they promote the gradual replacement of fatty tissue in this part of the body with muscle tissue.

The figure will become fit and athletic, the posture will be straight, the abs will be steel, and the girls will have a thin waist. In combination with proper nutrition, reducing caloric intake and increasing physical activity, results can be achieved. Moreover, there are varieties of the program that allow you to simultaneously work on losing weight and elasticity of the buttocks (ABS butt) or increasing the overall flexibility of the body (ABS stretch).

Therapeutic effect

Providing a therapeutic effect on the gastrointestinal tract, lungs and musculoskeletal system, ABS training eliminates problems that are rooted in a sedentary lifestyle:

• relieve muscle weakness and back pain;
• straighten posture, remove stoop;
• normalize lung function, helping to cope with shortness of breath;
• improve mood, fight apathy.

This is an effective prevention of such serious and even dangerous diseases as:

• heart attacks;
• strokes;
• diabetes;
• hypertension;
• obesity.

Visceral fat, which fills the abdominal area, is located close to the liver and heart. By putting pressure on them, it interferes with their normal functioning. Exercises using the Abdominal - Back - Spine system will eliminate this problem and improve the functioning of vital organs.

Who is recommended to do ABS fitness?

This program is suitable for people of all ages and all levels of physical fitness. The complex is specially designed for those who want to have a strong back, a healthy spine, beautiful posture and a flat stomach.

These exercises also help you lose weight and improve your overall health and cardiovascular health. By regularly doing ABS fitness, you can get significant results within 3 months.

Anyone can do ABS, regardless of their physical fitness, but beginners must always practice under the guidance of a knowledgeable teacher and increase physical activity gradually.

Kinds

Since the training is aimed at a specific part of the body, practitioners complement them with other complexes. This is how different types of training appeared, which can be divided into two large groups.

Pumping up the abs, back, buttocks and legs

Options:

• ABS booms;
• ABS / ABL (Abdominal - abdominal, Buttocks - buttocks, Legs - legs);
• ABS butt.

The workouts consist of successive alternations of strength exercises for the abs, back muscles, buttocks and legs. Most often they are offered in fitness centers for group classes with women. After all, as a result, you can achieve effective weight loss in the most problematic parts of the body. Within a month the results are noticeable.

Stretching

Options:

• ABS flex;
• ABS stretching.

The first part of classes in flex or stretching mode is working with the abdominal and back muscles. The second is stretching of the main muscle groups, represented mainly by static exercises borrowed from yoga. This scheme allows you to thoroughly stretch your entire body.

Equipment for bams abs

During bams abs training, a variety of sports equipment is actively used:

3 dumbbells of different weights;

4 leg weights;

You can combine several subjects in one lesson. They are used to enhance the effectiveness of bams plus abs.

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Recommendations

Observe contraindications

Despite all the effectiveness and popularity of ABS training, you should know that not everyone is allowed to engage in such a system. They place a powerful load on the abdominal cavity and spine, so they have an impressive list of contraindications:

• from the spine: osteoporosis, scoliosis, myositis, osteochondrosis, sciatica, intervertebral hernia, radiculitis, stenosis, spondylosis;
• oncology;
• from the gastrointestinal tract: gastric and duodenal ulcers, enterocolitis, gastritis, duodenitis.

Temporary contraindications include:

• infections;
• fever;
• operations after which less than six months have passed (including caesarean section);
• ailments;
• injuries;
• menstruation;
• pressure surges;
• pregnancy;
• intestinal disorders.

Beginners are strongly advised to obtain permission from a doctor for such activities.

Lesson plans

You can set aside a specific day for classes using the ABS system, or include them in any training complex, or combine them with other programs.

Options:

• daily for 15 minutes (3-4 basic exercises);
• three times a week, including in basic training (time is determined depending on physical fitness: from 45 minutes to 1.5 hours);
• three times a week, if it’s bums or stretching, a full-fledged lesson lasting 45 minutes;
• two-day split (press back) - at least half an hour.

Try different schemes to understand which one is best for you.

Basic Rules

Due to the powerful load, there is a risk of overtraining and increased injury. In order not to harm your own body, you should conduct classes as carefully and competently as possible:

• this is a high-intensity training, but the load should increase gradually throughout the session;
• the correct technique for performing each exercise is the key to success, so you first need to work it to perfection and then include it in the complex;
• sharp, jerking movements are excluded;
• you should not overload your training with many exercises: let there be only 3-4, but worked out in detail and done in 4-5 sessions;
• every month the sets of exercises change, more complex ones are chosen;
• a variety of sports equipment is welcome: fitballs, body bars, dumbbells, tubular shock absorbers, etc.;
• It is better to create the first training program using the ABS system under the guidance of a trainer, since the direction is new and it is easy to make mistakes in the selection of schemes and complexes.

If there are any unclear points about how exactly ABS training is carried out, it is better to first watch the video to avoid mistakes.

Those losing weight should not forget that in order to increase the effectiveness of training, it is necessary to reduce the calorie content of the menu. Those who want to pump up muscles should increase the amount of protein foods in their diet. Don't forget that nutrition and exercise always go together.

Exercises

Abdominal and back exercises form the basis of ABS training.

The best exercises for pumping up the abdominal muscles (at the same time, the back muscles will also work):

• bike;
• vacuum;
• leg scissors;
• lifting the body from a lying position;
• plank (all its types);
• leg raises (work with a horizontal bar);
• climber;
• fold;
• twisting (crunches);
• Ab roller exercises.

The best exercises aimed at pumping up the back muscles (the abdominal muscles will also be involved):

• burpees;
• hyperextension;
• rowing machine;
• bending over with a barbell on your shoulders;
• standing barbell pull;
• bent over dumbbell fly;
• jerk, push of a weight;
• deadlifts (bent over, vertical or horizontal block, overhead block behind the head, kettlebell to the belt, barbell with narrow arms, King, straight legged, sumo, trap bar);
• shrugs (with a dumbbell, with a barbell in front and behind).

You can create sets of exercises yourself. Choose the ones that suit your fitness level first. And then make them more difficult every month.

Exercises with a fitball are especially effective when working on the muscle corset.

Our articles will help you diversify exercises for the abdominal muscles and back:

• Ab exercises
• Back workout

ATC

The abbreviation ATC is the English Cirkuit of Aerobic Training or Aerobic Circuit Training.
What does this mean in practice? ATC is a set of exercises performed with light load and moderately high speed. It consists of performing exercises at stations. The workout consists of several exercise stations. Each exercise is performed a certain number of times, such as 10 repetitions, or for a specific time, such as 60 seconds. Once you complete the first exercise, you move straight on to the next, over and over again.

What do you get from ATC classes?

ATC training is designed to be high intensity. Beginners may find it difficult to maintain an exercise pace due to the lack of breaks. By practicing ATC in a short time you can improve your body condition and reduce fat deposits.

Exercises also have a strengthening effect and improve dynamic strength and flexibility of the body. The key to a good ATC workout is choosing the right exercises at individual stations. Avoid repeating exercises for one muscle group on two consecutive stations.

Program

An example program will tell you how to organize trainings using the Abdominal - Back - Spine system. It is intended for men. But women can adapt it to suit themselves by replacing exercises on the horizontal bar with work with a fitball and reducing the number of approaches and repetitions.

ABS training is a new trend in fitness that came from the West and is gaining more and more popularity. Their success is that they allow you to achieve excellent results in a short period of time.

Effect of classes

ABS stretch will do a lot. First of all, this is the development of plasticity, relieving the feeling of muscle tightness. Tired of being “wooden”? Then you should try ABS stretch. Moreover, classes allow you to get rid of muscle pain or cramps, which is important for many. Especially for those who lead a sedentary lifestyle.

What else does this give? Such training allows you to:

1. Improve coordination.
2. Bring your posture back to normal.
3. Strengthen all the muscles of the body.
4. Strengthen the respiratory system, activate blood circulation.
5. Get rid of stress and nervous tension.

Stretch workouts, carried out regularly, give quick and noticeable results. But you need to keep in mind that they are not suitable for intense fat burning. That is, by exercising you can tone your muscles and tighten your body, but you shouldn’t count on rapid weight loss. This requires a higher level of intensity. But as an addition – Stretch training, which is attended frequently, gives an excellent effect. After all, everyone knows that without working on the muscles, one cannot talk about the true beauty of the body, slimness - there is nothing attractive in a thin person who has some rags instead of elastic muscles.

So, Stretch fitness – what is it? This is not just fashionable, but a very current trend in fitness, which is ideal for those who do not want to exhaust themselves in the gym, but want to get a beautiful figure, flexibility and strength.