When we start in the gym, we all want really attractive abs. However, there are many aspects that people do not know about this muscle group. Some people do not know how to do the exercises well and other people do not know which variables of the training to take into account to be able to make them visible. Whatever the reason, today we are going to talk about how to do sit-ups correctly.
If you want to know how to do abs correctly, we will explain it to you in this article.
How to do sit-ups correctly
The first thing we must take into account before knowing good technique in abdominal exercises is our fat percentage. You have to know that in we do the amount of sit-ups we do, if we have a high percentage of fat, especially in the abdominal area, the abdominals will not be visible. That is, if we do not have little fat, it does not matter how many abs we do that we will not be able to see the famous six pack.
There are people who work out numerous exercises every day in order to strengthen this muscle group. In fact, scientific evidence fails to reaffirm that abs should be treated like any other muscle group. With you have to attend to the different variables of training and include them in our exercise routine. Training variables such as volume of work, intensity and frequency.
We must know that the abs with one more muscle and that we must work them as if it were another. Surely you will not think about performing sets for the chest of more than 50 repetitions. However, there are many people who know us how to do abs correctly and do infinite series. The abdominals must be worked with a training volume that adapts to the level of the person and their objective. The same goes for intensity and frequency. For there to be hypertrophy at the cellular level, there must be a stimulus close to muscle failure. This means giving us one or two repetitions of muscle failure.
The last variable to take into account is the frequency. We cannot have good abs if we do not work the frequency at an adapted level.
Caloric deficit
Another important aspect of learning how to do sit-ups correctly is the percentage of fat. Keep in mind that if our abdomen has a high percentage of fat we will not be able to see the abs. In order to uncover these muscles we must have a low fat percentage. To lose the excess fat that we have accumulated, we must establish a caloric deficit in the diet to be able to lose weight gradually and healthily.
We must not forget that in Much of the basic multi-joint exercises we are going to have to contract the core. The entire central area of the body, including the abdominals, must be contracted for better recruitment of muscle fibers and better overall stability. This is how we also indirectly work the abdominals without the need to do specific exercises for it.
It is essential to have a low fat percentage in order to have visible abs. To establish a caloric deficit in the diet, we just have to count what those maintenance calories are and reduce 300-500 total calories.
How to do sit-ups correctly with exercises
Working all the muscles of the core is essential to have good health and prevent injuries. The core is everything that encompasses the central muscles of the body. These muscle They are the abdominals, obliques, lumbar, flexors and extensors of the hip and buttocks. It will not only help us to have better stability, but also to correct posture and prevent injuries.
Let's see what are the main exercises to learn how to do sit-ups correctly. These exercises are pretty easy to do right out of the box. Trus can and complicate as we progress. The correct way to work your abs from the beginning is to work those isometric exercises. That is, these exercises are those that are based on the abdominal muscles working to maintain the body's posture.
Abdominal iron
This exercise is very basic, it is simple. We will support the elbows at the height of the shoulders and we will extend our body completely parallel to the ground. We must open the feet at the hips and look for a natural position of the body. We will hold in this position until we feel a burn and we can no longer.
How to do sit-ups correctly: side plank
It is an exercise practically the same as the abdominal plank. You have to place being on the side. To do this, we will support one of the forearms and leave the legs straight. We try to maintain the position through the isometric work of the abdominal muscles. In this way, we will learn how to do sit-ups correctly. If you still cannot fully support the body, we can support ourselves on the side of the knees instead of on the feet.
Glute bridge
It is one of the simplest exercises to work the lower back and buttocks. We will place our hands on both sides of the body and lift the gluteus off the ground and squeeze as much as possible. We must not raise the hip too much so that it is not harmful. We will hold in this position for a few seconds.
Are abdominals useful for weight loss?
This question is answered with a yes and a no. All of the exercises we've mentioned on the list help you lose fat just by exercising and on the go. It must be made clear that you cannot train the abdominal area, we are going to lose abdominal fat. Fat is lost from the area where it is genetically predestined to lose first. If you are one of those people who tends to store fat in the arms, you should bear in mind that it will be an area where it will cost more to lose said fat.
To get the famous chocolate bar we need have a fat percentage less than 15% in men and less than 20% in women. This is in a generalized way. It should be borne in mind that, if a person stores less fat in the abdomen, they will be able to mark abs with a greater amount of body fat.
I hope that with this information you can learn more about how to do abs correctly.