In todays TRAINER TIPS, we will be going over some of the top mistakes done while building six-pack abs... Mistake #1 – Sit-ups While performing sit-ups, a lot of people prefer doing a twist at the top, thinking that this twist helps to tone the oblique muscles. However, this isn’t true. A study in the Medicine and Science in Sports and Exercise journal measured the activity of the oblique muscles during sit-ups and found that they’re just as active without the twist. Instead, the twist imposes a large amount of compression on the waist and side muscles. It is better if you try to practice simple sit-ups for building six pack abs. Quick tip: Avoid twisting the body, just stick to one plane of movement while performing the exercise. Mistake #2 – Sitting all the way up Both straight and bent-leg sit-ups impose large amounts of compression on the spine (3,506 and 3,350 Newtons respectively). In the book Low Back Disorders, Professor Stuart McGill notes that “The National Institute of Occupational Safety and Health has set the action limit for low back compression at 3,300 Newtons; repetitive loading above this level is linked with higher injury rate.” Executing a full sit-up puts more than this amount of strain on your spine with every rep. Quick tip: Try crunches instead. Be sure to lift only the upper part of your body, keeping your eyes towards the ceiling. This movement will avoid stress on your lower back and will still work your abs. Mistake #3 – Swiss ball crunches Swiss ball crunches help in strengthening your stabilizer muscles in a great way. However, while performing this exercise, a lot of people practice two common mistakes: the first is they choose the wrong posture to perform the exercise, and that is, instead of lying back on the ball they sit straight and upright on it, then lean back slightly, almost rocking backwards and forwards. Unfortunately, rocking is not an efficient route to rock-hard abs. The second mistake is they use a ball that isn’t fully inflated. If the ball doesn’t have enough air in it, it will flatten as you curl up, which makes the exercise less effective. Quick tip: Lie on the ball so that you’re looking up towards the ceiling instead of across at a wall and make sure the ball has enough air in it. You should be able to push the ball inward no more than about two inches when fully inflated. Mistake #4 – Plank The plank is one of the basic workouts to get great six pack abs. However, if you perform them incorrectly, then it really is hard to get six pack abs carved on your body. The most common mistake done while performing the plank is people will lift their hips upward, making the exercise easier, but it’ll negate the move’s core-strengthening benefits. Quick tip: Practice planks in front of a mirror and keep a check on your body while performing the exercise. Make sure your body maintains a nice, straight posture and your lower back is not arched too much. Mistake #5 – Failing to progress with the plank The plank is a pretty boring exercise, and if your core is strong, you can be staring at the floor for an elbow-numbing eternity before you feel any strain at the midriff. Quick tip: Instead of adding seconds to the amount of time you spend on the plank, try removing one of the contact points from the floor. From the standard four-point plank position, lift one foot off the ground and hold it there. Make sure to hold your body still, keeping your spine in a “neutral” position (no arching or rounding) and try to avoid tilting sideways. Switch legs every 5-10 seconds. NOTES FROM: menshealth.co.uk
Posted on: Wed, 10 Dec 2014 17:25:59 +0000
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