ABL training. What is it, description, exercises at home, program, how many calories it burns

Modern fitness has an incredible number of interesting trends with original schemes. Among all the variety on the Internet, you can often find the abbreviation “ABL”. How is it deciphered and what does it mean? This is a special system of physical activity for working out the areas of the abdomen, buttocks and thighs, which sounds like “AbdominalButtocksLegs” in English.

ABL training is considered a women's fitness trend. However, it is also successfully used to pump up the body by men. With the right approach, it gives excellent results.

What is the essence of training?

The main feature of the ABL system is a competent combination of strength and cardio exercises. A correctly composed complex helps to get rid of extra pounds in a short time and at the same time strengthen the muscles in the abdomen, thighs and buttocks. In addition, as a result of training, the parameters of endurance and flexibility improve.

Compared to strength training, ABL focuses on strengthening and tightening muscles rather than building mass. That is why exercises are performed using light weights rather than powerful exercise equipment. Equipment is necessary to increase the complexity of the load and add additional weight.

Interesting fact. Most often, during ABL training, fitballs, special elastic bands, gymnastic sticks or body bars, dumbbells and weights are used.

Indications for use

The pace of modern life requires special endurance from a person. But it can be difficult to achieve this without visiting gyms or active rhythmic gymnastics performed at home. This is why people often look for a unique training method, which is ABL.

Indications for this type of training are:

• little physical activity in everyday life;
• improvement of the body;
• weak immune system;
• irritability, sleep problems, fatigue, problems with mental state;
• overweight and obesity.

Regular exercise reduces the risk of developing diseases such as diabetes, cancer and others.

ABL training is a special complex designed for women. It is especially useful for women of childbearing age. After all, such exercises strengthen the muscles of the peritoneum and pelvic floor. Namely, they take an active part in labor and prepare the body for future childbirth.

Advantages

ABL training has a huge number of benefits. First of all, they note accessibility and versatility. Indeed, to start exercising using this system, you do not need to buy expensive gym memberships or equip a corner with a sports machine at home.

It is also worth highlighting the following positive effects:

• Effective prevention of diseases of the cardiovascular system, including varicose veins.
• Relieving muscle tension. Soft tissues and fibers relax - the body rests.
• Elimination of the effect of sagging skin in problem areas.
• Normalization of metabolism.
• Development of bone tissue density.
• Normalization of the circulatory system.

After just a few sessions, the athlete begins to feel his body becoming stronger and feeling much better.

Contraindications for use

ABL training, like any other type of strength training, has a number of contraindications. It can be:

• period of bearing a baby;

• problems with the musculoskeletal system;
• ailments affecting the respiratory system;
• patients with serious vascular and heart diseases;
• varicose veins

ABL training rules and scheme

A lesson using the ABL system consists of the following parts:

• Warm up. This is an essential part of any sports activity, including ABL. Light aerobic exercise activates fat burning processes and thoroughly prepares muscles for fruitful, active work. For the initial stage of training, a special step platform is often used. Although ABL is suitable for people of all skill levels, some people have difficulty warming up on this equipment.
• The main part is blocks of repeated exercises. Cardio goes well with strength training. Gradually, various weighting agents are included in the process, selected depending on the person’s physical fitness.
• The final part is stretching or restoring the body after an intense workout. Breathing exercises and normalization of heart rate are performed.

Interesting fact. Training using the ABL system combines loads of varying complexity and intensity, which makes them universal – suitable for athletes of different levels of physical fitness. However, it is important to exercise correctly and take care of your health. This is the only way regular exercise will produce results.

Useful tips

In order for the training to be as effective as possible and bring the desired results quickly, you need to take into account several recommendations:

1. It is better to start your workout with a light warm-up. To load the muscles as much as possible, you can spend the first 15 minutes. do cardio exercise, for example, easy jogging on a special incline track. It is important that you need to work not with speed, but with effort.
2. The exercises are performed sequentially: 3 sets of 15-20 repetitions.
3. You should do this program at least 3 times a week, more is possible.
4. The workout should be completed with light stretching.

ABL exercises

• Squats with a fitball. Take a gymnastic ball. We press his spine against the wall. We hold it in weight. Slowly bend your knees and sit down, rolling the fitball down. As soon as the hips have assumed a horizontal position in relation to the floor, we gradually rise up to the starting position.
• Single leg squats. Place the fitball on the floor. We turn our back to him and place our left shin. We join our hands in a lock on the chest. We bend our right leg and slowly lower ourselves into a squat. Next, we also rise smoothly. We change the leg and repeat the exercise with the required number of arms.
• An inverted crease on the ball. We lie down on the fitball with our stomach. We rest our palms on the floor surface. Roll the ball back until it reaches your knees and shins. This exercise uses the muscles of the abs, arms and legs. In this position, bend your knees and lift your pelvis up, bringing the fitball slightly closer to your hands. Then we slowly straighten our legs, returning to the starting position.
• Crunches while lying on the floor. We lie on our backs on a gymnastics mat. We bend our legs at the knees. We place a fitball between them. We place our hands behind our heads, the lower back should be pressed tightly to the floor surface. Tightening the muscles of the abs, buttocks and legs, we twist our body forward - we raise our back. Then we smoothly go down.

Consolidate the result

As already mentioned, the maximum effect from training can be achieved if you combine it with proper and balanced nutrition.

You can choose any diet, but it is important to follow some rules:

1. You need to consume more calories. What was spent during training? Each meal should be complete and exclude all snacks. You need to think about the calorie content of the menu for the next 7 days.
2. The diet should contain about 90% protein natural foods. A person should consume 2 g of protein per 1 kg of body weight per day.
3. Carbohydrate foods should be taken immediately before training, because they are a source of energy.
4. You need to take only the right fats. These include Omega 3 and 6, and large amounts are found in flax oil, fish oil and nuts.

5. You need to eat 5 times a day in portions of no more than 200 g.
6. To keep the body in good shape, take glutamine – 10 g before and after training.
7. Also, before and after physical activity, take 5 g of creatine - it increases performance.
8. Half an hour before training, it is recommended to drink 40 g of protein in the form of whey.

Exercise and proper nutrition will help you quickly achieve lasting and maximum results. Don't forget that every body is unique, so everyone's results will be different.

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What kind of system is this?

During the classes, strength and aerobic exercises are performed that improve endurance and burn off those hated kilograms in a short time.

This complex is good because aerobic exercise effectively burns calories, but at the same time muscle mass also decreases, and training aimed at strength helps muscle tissue recover. Thanks to this, the figure becomes more toned and the muscles are toned.

There are two common directions for Abdominal Buttocks Legs:

• Abl+abs – the main emphasis is on working the abdominal and back muscles. They incorporated the main techniques from two types of fitness. As a result, you can get straight posture, slender legs and elastic abs.
• Abl+stretch - in simple words, this is a powerful strength training, at the end of which stretching is required to help the athlete relax.

Connector F, TV with one input for connecting antennas

It seems like the usual F connector and everyone knows about it, but there are some nuances.

An indisputable fact is that to receive satellite broadcasts, there is usually a separate satellite receiver. Which connects to the TV via an HDMI connector and where there is an input for a satellite dish.

It seems clear, however, if there is not a separate satellite receiver? But we know that it is already built into your TV. Of course then, also, you need a connection to a satellite dish.

This is always connector F

For ease of installation, the antenna coaxial cable is always cut for mounting an F-type connector. How to properly prepare, probably screw connector F onto the cable. Example in pictures:

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The operating system on the TV turns it into a multimedia center with many features such as installing various applications and games. Also surfing Internet pages, playing various content and much more.

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Basic principles of stretching

The main principle of stretching is overstretching. During training, muscles throughout the body are stretched, flexibility and plasticity of large joints increase.

These exercises help:

• Improve muscle tone and plasticity;
• Normalize weight;
• Gets rid of cellulite deposits;
• Do the splits;
• Make joints mobile;
• Slow down the aging process of the body.

After training, a surge of strength appears, you feel extraordinary vigor, tension is relieved, and all these effects persist almost throughout the day.

To maximize flexibility, daily intensive sets of stretch exercises are necessary; they allow, due to the cumulative effect, to maintain the achieved level of muscle stretching.

In the future, to maintain the developed stretching, it is enough to devote one to two days a week to stretching.