Talking Point
1. Never fear added resistance
Often you see people doing bodyweight exercise and the
truth is its easy and you can do
it anywhere and you dont require a gym neither. The downside though as you get stronger
you need to add weighted resis
things to never do
in an abs day
If you want to show off a ripped six-pack,
make sure you're not doing the same
movement like crunch every day. If it was
easy, everyone will have a six-pack plus
many of those wrong turns are made in the
kitchen that add pounds in your belly.
Since I started doing crossfit 4 months
now I have identified three things that you
should never do on your ab day.
You dont need a dedicated ab day neither
skipping your ab day should be a mistake.
CyFitness Mag. | Issue 4
tance to build your abs and pop out. That’s
why I prefer weighted abdominal movements.Add a plate or two on your planks
or take a medicine ball and do weighted
GHD abs. You need stronger core to better perform compound movements too,
like overhead press, squat, bench press.
Abs contain greater percentage
of slow twitch muscle fibers than other
skeletal muscle group and fast-twitch fibers make up almost half of your midesction. Bodyweight exercises dont target
those fast-twitch fibers. Plus. slow-twitch
fibers that are better capable of endurance don’t respond to a training stimulus by growing larger. Instead, they become more aerobically efficient. Heavier
sets for low-to-moderate reps are ideal
for building up those fast-twitch fibers,
If you are a crossfit gym improvise and
add resistance in your ab exercises.
If you are at a gym use cable crunches or machines which has weights.
2. Never Grow Into Comfort
Zone
Growing into comfort
zone is your enemy not only on
ab traiing but in any other muscle.
You can increase the resistance,
shorten the rest period, change
the exercises. As your body
adapts to a training stimulus,
you need to continue to increase
the stress to continue making
gains. That’s the progressive
part of progressive overload.
If your ab routine is always 3sets of 25 reps then is time
to change your workout and add
intensity and weights in it and
intentionally make your training
harder. As you become stronger
and do more reps with a given exercise, increase the amount of resistance. Always strive to improve
on what you did before. Always.
3. Never Keep You Back Flat
Far too many people mistakenly keep the back flat and chin up
when doing cable and decline crunches and other movements.
You keep doing this because you learn it from maintaining flat back on deadlift,
bent over rows and bent over lateral raises. That’s ok but not in abdominal wall.
The flat back prevents your abs from shorteninig and contracting.
So when you training abs, you need to learn to slightly arched your
back in the lumbar region to boost abdominal development and remember to
keep your chin close to your chest (cable crunches). Think of your spine curling
during ab crunching - shortening, to better focus on working the abdominal wall.
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Issue 4 | Mag. CyFitness