Killer abs are everyone's dream, but all can't have it because it's too hard working and time killing. Not everyone has the patience to continue to the hard work. Abs workout is not as easy as the muscle and the chest workout. A fairly recent research investigated the most reliable technique to put together your deep abdominal muscles, which are the muscle mass on the front of your tummy that possibly make or perhaps break your six-pack appearance, determined by exactly what shape they’re in. I would recommend taking a look at the tips described below.
Workouts
1. Bottoms up
Bottom ups are well known for building lower abs. People generally build the upper abs and get too tired to build the lower as well as the core ones. Bottom ups are the best exercise for lower abs.
2. Barbell ab rollout
Barbell ab rollout is good for all abs. Upper, core and the lower ones. It sometimes affects the side abs.
3. Ab roller
Ab roller is quite familiar with the barbell ab rollout exercises. It affects all the abs all over the body. The method in the photo given below.
4. Sit-ups
Sit-ups are a very well-known name and exercise in the field of ab building. The sit-ups are mainly for the upper abs, but it can also affect the core abs by some extent.
5. Barbell side bend
Barbell side is not a common exercise. This workout is mainly for the side abs. People get so tired building the front abs that they don't feel the necessity of building side abs. This workout will give you some side abs.
Workout Repetition recommendation
Beginner = 15 * 3
Intermidiate = 20 * 4
Professional = 25 * 5
Timing
Timing is everything is a wise saying. People who don't have a proper timing loses the capacity to build perfect abs. Try to do the exercises the same time you do every day. Generally I recommend exercising every double day. I mean, if you are exercising today, then do the exercise with the same muscle the day after tomorrow. But in case of abs, I will say that if you want killer abs, then you have to workout every single day. Because we hardly use the abs all over the day and that's why the abs get enough rest and so we don't need to give much rest to the abs like the arms and chest. So workout with the abs daily.
Meal
The meal is one the most important thing in the field of bodybuilding. Your body needs calorie and nutrients to recover itself after the workout and the calorie and nutrients come from a proper meal. If you don't get enough meal, your body will not get sufficient calorie and will take the calories from your muscular tissues. So don't skip any meal especially the dinner. Someone intelligent said that take breakfast like a king, take lunch like a common people and take dinner like a beggar. And one more thing, don't try to skip snacks at the afternoon. If you skip any meal, you will feel severely hungry and you can't control your meal and that will result in obesity.
Rest
It may be surprising to hear that rest is the most important thing in bodybuilding. Your body and produces releases growth hormone when you are asleep. This growth hormone known as HGH is the main reason for which our body grows and the muscle grows bigger. This hormone lengthens bones till 16-17 years. After that, it only increases the muscle. So in order to get bigger muscles and abs, you need to boost your growth hormone and for that you need to rest enough. Resting at day won't help. Take 7-9 hours (average 8 hours) sleep. Don't take day sleep until it's necessary. Because that will make you lazy and you won't be able to work out more. So don't work till late night. Taking protein shake can help by a further extent.
I sincerely hope that tips helped you and you are now able to build killer abs without going to gym. Follow these tips for 1 month and you will see a significant change in your abs. Enjoy your abs.
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