The trainer named the main mistakes when rocking the abs
Difficulties in pumping the abs happen often. Many girls, even when they go to the gym, complain that the coveted "cubes" do not appear. The main possible obstacles and mistakes in working with the abs were analyzed for Izvestia on September 23 by Akulina Bakhturina, senior trainer of the international network of ballet and stretching studios LEVITA.
"The first thing I recommend to pay attention to even before you start intensive training is medical contraindications. For example, there is such a disease as diastasis - divergence of the rectus abdominis muscle. It often occurs in girls after childbirth and athletes who work with heavy weights. In case of such a diagnosis, any standard exercises, any pushing of the abs will only increase the divergence of diastasis, the abdomen will become visually larger," - explained the coach.
According to her, if diagnosed with this condition, it is necessary to select special exercises that will exclude the load on the rectus abdominis muscle and pushing, but at the same time strengthen other abs muscles.
"The second thing that can be associated with the lack of visible results is the wrong technique of performing exercises. This can be either incorrect breathing or incorrect technique. For example, when an exercise is performed in jerks, not so much the abdominal muscles as the muscles of the back, neck and some other muscles are included in the work. This can be such exercises as leg lifts, classical twists. Sometimes when twisting, girls work more with the neck than with the abs. They strain the neck area, without loading the abs. Of course, this will not give the proper effect. Various bends in the lower back are also one of the most common mistakes," said Bakhturina.
The third important reason why "cubes" do not appear, she called the lack of a comprehensive approach.
"If we are talking specifically about weight loss, about the process of losing weight, it is important here not only to focus on training, but also to revise your views on nutrition and even on lifestyle. Only with a comprehensive approach can you get really beautiful forms. To get rid of the belly, it is necessary not only to make the muscles more relief and stronger, but also to get rid of an excess percentage of fatty tissue," - emphasized the trainer.
She also drew attention to the fact that mistakes can be made in the training schedule. Bakhturina pointed out that if you exercise on an ad hoc basis, there will be no effect. For a noticeable change in the figure requires at least three or four full-fledged, one-hour workouts per week and daily physical activity - walking, jogging and climbing stairs.
In late August, Bakhturina gave advice on how to improve posture as an adult. According to her, it is necessary to strengthen the muscles of the feet. She noted that it is also necessary to work with the back - regularly perform various exercises to strengthen and stretch muscles, as well as for mobility of the spine.
