ABS training: concept, types of exercises, step-by-step instructions and training program schedule

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If desired, a modern person can lead as active a lifestyle as he can afford. Yes, physical labor is no longer the main thing, but there are sports available to everyone. Moreover, a huge selection of destinations is offered, among which the Athletic Stretch program has become a real hit of the season. Mostly, it is chosen by women, but no one says that Stretch fitness is an activity exclusively for women. Such training is suitable for everyone, regardless of gender and age. The only criterion is the desire to become more flexible, improve coordination of movements and make the body more attractive.

What are the differences between fitness and aerobics?

The first thing you should pay attention to is your training goals. The main task of aerobics is ventilation of the lungs, so all exercises are aimed at skillfully combining breathing and body movements. The main goal of fitness training is to improve health, get rid of extra pounds, and strengthen the body. If your goal is not only to tone up your body and improve your well-being, but also to get rid of extra pounds and pump up your body, then the choice should be made more towards fitness. This is because it requires more intensity in performing exercises than aerobics.

All TBC definitions

As mentioned above, you will see all meanings of TBC in the following table. Please know that all definitions are listed in alphabetical order. You can click the links to the right to see detailed information about each definition, including definitions in English and your local language.

Strength fitness

The goal of this type of load is to strengthen the specific muscle groups to which the load is directed. With the help of strength fitness, you can achieve the main goal - burn fat deposits and work out all problem areas. As a result of regular training, we get a slim and fit figure. But the benefits of training don’t end there; strength fitness speeds up metabolism and has a great effect on the cardiovascular system. Such training is suitable for both women and men. It is only important to choose the right load.

Features of the training

Availability. The principles of such training are based on performing ordinary movements familiar to the human body. During exercise, power loads are most often carried out through the use of your own weight, rather than additional elements of the load.

Variability. The variety of elementary movements is limitless. Therefore, each lesson may include new variations of exercises and their combinations. This helps to engage different muscle groups, increasing their tone.

Versatility. The training is available to everyone, regardless of age, gender and physical fitness. The fitness complex does not require special preparation, which is why it is popular and in demand. This type of activity is available not only in the gym, but also at home.

What types of training are there?

Strength fitness is a variety of workouts, each of which has its own name. For example, representatives of the stronger sex most often choose Pump and Upper-body workouts. Both workouts use a special barbell or any other suitable equipment. These types of training are aimed at working the muscles of the upper body. As for the young ladies, they opt for ABS and ABT. Both of them are aimed at strengthening body parts such as the abs, buttocks and legs.

Advantages and disadvantages

Pros:

• the lesson lasts only an hour, but during this time the body receives a serious load, sufficient to tone the muscles;
• suitable for people with a busy life schedule, as only two workouts per week are enough;
• practices are conducted in a group format, they are no less effective than personal training, but the cost is much more favorable;
• skills in the correct technique for performing basic exercises (squats, lunges, crunches, etc.) quickly develop. This will be useful in further sports development;
• if you combine exercise with a low-calorie diet, you can significantly speed up the process of losing weight;
• the muscles become toned, but do not increase in volume, since the system is aimed not at increasing, but at decreasing volumes;
• stretching is already included in the main complex, so you don’t have to devote additional time to stretching;
• strength exercises are performed with light weights, so preliminary preparation for such work is not required;
• classes are held to the accompaniment of lively music, it invigorates and inspires, fatigue is felt only after finishing;
• this fitness format is presented in almost all clubs, even in the most budget establishments.

Minuses:

• the upper body is not involved. The arms, chest and upper back receive virtually no stress;
• Additional training is often required to correct the upper body;
• This type of training will have lower metabolic training than classic strength training. Therefore, to achieve high efficiency, it is advisable to adhere to more stringent dietary restrictions;
• for those who exercise regularly, the intensity of ABT may be too low;
• the complexes include jumping and full-range movements, so performing them if you have problems with your knees and ankles is contraindicated;
• It is necessary to maintain a fasting period one hour before the start of training and two hours after its end.

To turn many disadvantages into advantages, ABTs are often used as auxiliary loads. For example, they are combined with complexes for the upper body as part of the UpperBody direction. Also, to increase efficiency, the number of workouts per week is increased from two to three or four.

ABS training - painstaking work on the abs

So, such a workout is strength exercises that primarily work the abdominal muscles. They are diluted with exercises to strengthen the back, as well as to develop flexibility. If you practice regularly, the results will be noticeable very quickly. It is possible to get rid of the fat layer on the sides and abdomen. In addition, the abdominal muscles are strengthened, the waist appears and overall weight is reduced. Experienced trainers in the field of strength fitness compiled four groups of exercises. By performing them regularly, you can strengthen all parts of the body, both upper and lower, as well as the abs. It is important not to pay attention to one group of exercises, but to combine them correctly:

1. The first ABS workout should be core-based while keeping your legs stationary.
2. The second group of exercises is aimed at working the legs while the torso remains motionless.
3. Combined work with both the body and legs.
4. Simultaneous work with the torso and legs.

Another important benefit of ABS training is that it works your back muscles. According to experts, such exercises form not only a beautiful figure, but also posture.

Contraindications for ABL

Like other styles of strength training, ABL

has a number of contraindications that you should definitely pay attention to before going to the gym.

pregnant women cannot
practice using the ABL In addition, ABL
can harm people with problems related to the musculoskeletal system and the respiratory system.
People with cardiovascular diseases are also better off avoiding ABL
, as are those suffering from varicose veins.
Most trainers believe that even people without special physical training can practice ABL
, but other experts believe that it is better not to allow unprepared beginners to train. So it is better to consider each case individually, and an experienced trainer will help with this.

Beautiful legs with ABT

This type of workout is aimed at working the lower body. It is most effective, since thanks to the exercises, the abs, buttocks, and thighs are tightened. Each training session uses special equipment. This includes a step platform, dumbbells, and a body bar. Only by using additional equipment can you effectively work on all problem areas, so the results will not be long in coming.

And nowhere without a stretching complex. Abs stretch what kind of workout is this? First of all, these are exercises that help relieve muscle tension, put them in order and normalize breathing. The workout consists of warm-up exercises, then the main part, during which the muscles of the thighs and buttocks are worked, after which fifteen minutes are devoted to the abdominal muscles. The essence of the training is that the load should gradually increase according to the pyramid principle. Both workouts feature a proper combination of cardio and strength training. It is in this combination that the high efficiency of fat burning lies.

Functional training: what is it and why is it necessary?

Exercises with your own body weight are a tool for losing extra pounds, becoming stronger, faster, healthier. Functional training – what is it and how can you use it to develop athletic qualities?

We live in a world of functional movements and each of us is a physical organism. Training allows you to improve your physical capabilities and at the same time your appearance. In our country, the development of this direction was started by coaches A. Zhukov and A. Feoktistov. At first, training was used by professional figure skaters, speed skaters, sprinters, and discus throwers. Gradually, training and programs migrated to fitness rooms.

Functional training is those exercises that develop an array of functions and are performed in conjunction. The purpose of such fitness is to expand functions. Simply put, if you start from scratch, these will be simple push-ups. After strengthening this function, push-ups on the fingers follow, then with hands placed in front or behind. As a result, you can learn to do dozens of push-ups by developing the function.

Sequence of exercises

Let's start with a standard set of exercises:

1. First, let's do a little warm-up to prepare ourselves for the load. Exercises such as running in place or jumping rope are suitable. If you're at the gym, use the cardio equipment. This warm-up usually takes 5 minutes.
2. We proceed to the main part and start with classic crunches, then we perform reverse crunches, diagonal twists to the right and left sides, and immediately proceed to simultaneous twisting and pulling the knees to the chest. We move on to the side plank, which is replaced by alternate leg raises while lying down. After this we return to the regular plank. With each subsequent workout, the number of repetitions should be increased.
3. At the end of the workout, you should definitely do a warm-up, the essence of which is a little stretching.

These workouts are great for both men and women. In addition to body correction, you can restore straight posture, get a flat tummy, and make your spine more flexible.

Basic exercises in training

Classes are aimed at thoroughly working out the abdominal muscles, back, and to some extent, buttocks. The program includes standard, basic exercises that are accessible to every beginner and experienced athlete.

Any lesson always begins with a warm-up complex. To warm up the muscles, all kinds of jogging, including on the spot, as well as exercises with a skipping rope, are most suitable. The duration of the warm-up is on average 5-10 minutes.

The main program contains the following movements:

• Classic plank.
• Twisting.
• Reverse push-ups.
• Side plank.
• Crunches with knees raised, etc.

The program ends with a good stretch of the worked muscles. It helps you relax, relieve tension and straightens your posture. As a result, joints and ligaments become flexible.

Let's look at the most popular abbreviations in fitness theory

In addition to the most popular types, there are also various combinations that can also often be found in fitness rooms:

1. TBW is a full body workout that harmoniously combines aerobics and strength exercises. Since the load is quite intense, it is not suitable for beginners, but for trained athletes it will be an ideal option to get your body in order.
2. BUMS+ABS training is a set of exercises aimed at working the muscles of the back, abs and buttocks. This type of training is suitable for any level of training. Typically, dumbbells, fitballs, and so on are used to perform exercises.
3. ABL+ABS is a workout whose task is to work all the muscles of the body. This is a kind of combination of the best exercises from two types of training. The muscles of the abdomen, back, and legs are involved. Usually, additional equipment is used in training, and the intensity of the load is also skillfully combined. Don't forget about stretching. As a result, in just two months of exercise you can get an even posture, see slender legs and a neat tummy in the mirror.
4. ABS+FLEX is a workout that is also considered strength training and is aimed at stretching the main muscle groups and working out the abs. An important advantage in such exercises is the careful working out of the muscles of the back and spine, thanks to which it will be strong.

Everyone chooses a workout to their liking; do not forget to consult with a specialist before starting classes.

Recommendations for Implementing a Functional Fitness Program

To achieve maximum effect and tangible results when performing a set of exercises, you must adhere to simple rules:

• Monitor your breathing carefully. You need to breathe deeply and evenly, inhaling through your nose and exhaling through your mouth, without holding or skipping the respiratory cycle.
• It is advisable that the exercise balls be medical (weighted). For beginners, it is better to use a ball weighing 1 kg.
• When using arm weights, ensure that your elbows are always slightly bent. This will protect the upper limbs from injury.
• We should not forget about increasing the load on the muscles and complicating the program as the muscles become accustomed.

What you need to do to avoid gaining weight during the period of self-isolation.

Those who decide to stock up on food during isolation should remember that they need to buy healthy food products, which we discussed in detail in our previous article. Working from home, or even more so forced home leave, means reduced physical activity, so you should eat less than usual. Give preference to fruits and vegetables. Even if they are frozen or dried. Cereals must be unprocessed and require cooking. They contain the most useful substances. It makes more sense to replace bread with bread that has a longer shelf life.

Meat has a long shelf life when frozen, so you can stock it in sufficient quantities. Choose lean meats or fish. Remember that it is advisable to defrost the product once. Repeated freezing will not only affect the taste of the product, but also its benefits.

Fitnessblender

What is this

A project of a married couple of fitness trainers with a couple of million subscribers on YouTube, a huge archive of video exercises, a convenient search engine and regular updates. Like Bodyrock, but without the silicone.

How it works

The project website is really convenient to search for what you need. Options allow you to select the difficulty level, muscle group, duration, workout goal, and so on. A nice motivating bonus is a calorie counter in each video. You see how calories are burned right during the exercise. If it’s difficult for you to create a program for yourself, you can purchase a ready-made eight-week course in combination with a diet.

Who is it suitable for?

For those who want to give their best on all fronts: cardio, strength, high-intensity interval and circuit training, plyometrics, Pilates, stretching, balance and relief exercises.

Recommendations

Observe contraindications

Despite all the effectiveness and popularity of ABS training, you should know that not everyone is allowed to engage in such a system. They place a powerful load on the abdominal cavity and spine, so they have an impressive list of contraindications:

• from the spine: osteoporosis, scoliosis, myositis, osteochondrosis, sciatica, intervertebral hernia, radiculitis, stenosis, spondylosis;
• oncology;
• from the gastrointestinal tract: gastric and duodenal ulcers, enterocolitis, gastritis, duodenitis.

Temporary contraindications include:

• infections;
• fever;
• operations after which less than six months have passed (including caesarean section);
• ailments;
• injuries;
• menstruation;
• pressure surges;
• pregnancy;
• intestinal disorders.

Beginners are strongly advised to obtain permission from a doctor for such activities.

Lesson plans

You can set aside a specific day for classes using the ABS system, or include them in any training complex, or combine them with other programs.

Options:

• daily for 15 minutes (3-4 basic exercises);
• three times a week, including in basic training (time is determined depending on physical fitness: from 45 minutes to 1.5 hours);
• three times a week, if it’s bums or stretching, a full-fledged lesson lasting 45 minutes;
• two-day split (press back) - at least half an hour.

Try different schemes to understand which one is best for you.

Basic Rules

Due to the powerful load, there is a risk of overtraining and increased injury. In order not to harm your own body, you should conduct classes as carefully and competently as possible:

• this is a high-intensity training, but the load should increase gradually throughout the session;
• the correct technique for performing each exercise is the key to success, so you first need to work it to perfection and then include it in the complex;
• sharp, jerking movements are excluded;
• you should not overload your training with many exercises: let there be only 3-4, but worked out in detail and done in 4-5 sessions;
• every month the sets of exercises change, more complex ones are chosen;
• a variety of sports equipment is welcome: fitballs, body bars, dumbbells, tubular shock absorbers, etc.;
• It is better to create the first training program using the ABS system under the guidance of a trainer, since the direction is new and it is easy to make mistakes in the selection of schemes and complexes.

If there are any unclear points about how exactly ABS training is carried out, it is better to first watch the video to avoid mistakes.

Those losing weight should not forget that in order to increase the effectiveness of training, it is necessary to reduce the calorie content of the menu. Those who want to pump up muscles should increase the amount of protein foods in their diet. Don't forget that nutrition and exercise always go together.

Blitz tips

1. Monitor your diet and fluid balance. Saturate your body with protein and fiber. The first is necessary for the construction of new muscle tissue, the second is for effectively cleansing the body and accelerating metabolism.
2. Get at least seven hours of sleep. Exercise can be stressful for someone who is not used to it, so give them good rest.
3. Taking a vitamin complex when you start training will effectively strengthen your immune system.
4. Write down each increase in weight or increase in the number of approaches. This will help monitor progress and prevent us from feeling sorry for ourselves.

What is Functional

Functional (or functional training) is a relatively new and very promising type of fitness, which is based on an unusual approach to exercise. Its essence is to train those muscles that will be useful to us in real life. After all, our daily affairs and responsibilities sometimes require us to have extraordinary strength and dexterity. We carry heavy bags, go up and down stairs, catch up with a bus and jump over puddles, wash floors and carry small children in our arms. Functional training helps us develop a functional body - a body that can easily cope with a variety of loads and quickly adapt to changing conditions.

Who is Functional suitable for?

Functional training will benefit everyone who is at least minimally active in life. Functional will help you get rid of bad physiological habits (for example, stooping) and achieve balanced development of the left and right half of the body. It is prescribed for the treatment of the consequences of a sedentary lifestyle - scoliosis and osteochondrosis, as well as for the correction of mild vertebral displacements.

Functional training perfectly complements sports training. For example, figure skaters and speed skaters use functional training methods to improve coordination of movements, sprinters spend hours practicing their starting push, and alpine skiers practice a confident stance. In Functional classes, you won’t be able to quickly lose weight or build beautiful muscle definition, but you will learn to move confidently and have excellent control of your body in any life situation.

How the training goes

Functional training is very diverse in its content. Some exercises use only the resources of your body, while others actively use sports equipment: balls, rollers, weights, shock absorbers, traction machines and free weights.

Functional training:

• prepares the body for natural physical activity,
• harmoniously develops all the muscles of the body,
• develops correct motor skills,
• eliminates asymmetry of the body and movements,
• increases the body's performance,
• reduces the risk of sports and household injuries.