These 4 workout mistakes keep you from pumping your abs. Pay attention to them

fighter of the “Our Cause” league, world and European judo champion, founder of the Judo League with Stars

Incorrect exercise selection and training program slows down the results in dice pumping. If you can minimize or completely eliminate the mistakes, you might see your abs manifesting even sooner than you expected. Today, I’m going to talk about the most typical ones.

You are pumping your abs without increasing the load

It’s exactly the same muscle as all the others. But for some reason, most athletes perform exercises on other muscle groups with additional weights (barbell, dumbbells, exercise machines), but they pump abs only with their own weight.

Of course, this will be enough for beginners, but as you progress, you should either constantly increase the number of repetitions, or use other methods of increasing intensity – supersets, or use additional weight. The last option is optimal, because you can’t increase the number of repetitions indefinitely.

You do not involve other muscles in the work

Do not forget about multi-joint exercises, if you perform strictly isolated exercises for the abdominal muscles, you are making a big mistake. Basic exercises such as deadlifts, squats and standing barbell presses engage every muscle in your torso. Be sure to include them in your workout program.

You don’t let yourself rest after your workouts

Abdominal muscles need time to recover, too. When they’re working hard, a few days of respite are essential. If you can load yourself up through force one day and wake up the next day ready for more, it means your workouts aren’t working your abs as hard as they should.

Try to make the movements more difficult. Doing only traditional abs exercises won’t always produce results, so vary the exercises and loads. To reach the maximum, you need to “shock” the muscles periodically.

You neglect pumping the back muscles

Many people neglect the lower back muscles – the support of the back and the whole body. Make sure you train them as well as all other muscles.

If you want strong abs, pump your lower back. This works the other way too: if you want to have a strong, and most importantly, healthy back, pump your abs. It strengthens the torso and takes some of the strain off the back that we get on a daily basis throughout the day.

What to do to get cubes on your abdomen?

• In any exercise, concentrate on the work of the abs, imagine the contraction of the muscle with each repetition.
• In the negative phase do not relax, go through it slowly and under control.
• Do not rest in the starting position, immediately start a new repetition.
• Do not get distracted and do not talk during the approach.

As a result, if performed correctly, you will feel the necessary burning after 12-20 repetitions.

The myth that abs exercises will help burn belly fat has long been dispelled. But nevertheless, there are still very popular videos like: “How to remove the belly in just 10 minutes a day”.

In fact, no exercise does not burn fat locally. And even if you repeat the load on the press a hundred and even a thousand times, it will not manifest itself. Relief belly – this is primarily a deficit of calories. Not without reason they say that the abs are born in the kitchen. You must not only develop strong muscles, but also reduce the percentage of fat in your body. Then your abs will finally “come out of the shadows”!