1) The abdominal muscles are the same as the others have to train hard and let them recover and grow out from the gym. Similarly, this muscle group does not have the same ratio of fibers of fast contraction with respect to those of slow contraction. However, hypertrophy is possible if the rules of muscle growth are followed. Training the abs more often than other muscles does not allow for sufficient recovery.
2nd) Begin your training slowly and go slowly adding volume and intensity. At first, limit your abdominal training to basic movements. Work your abs from a variety of angles, the way you do it with your chest: one exercise for the upper abs, one for the lower ones, and one for the oblique.
3rd) Beginners should stop the exercise before reaching muscle failure, and start again when they feel comfortable. As the abdominals are developed, it should include more difficult exercises, use of superior resistances, more repetitions and reduction of the rest period.
4th) Indeed, is not possible separate the muscle actions that work only upper abs, lower and oblique. A particular exercise may impose greater emphasis on the upper area, but the lower one also shrinks. The perfect isolation is impossible, though not the variation in emphasis.
5th) In most of the abdominal movements of the head placement is key something. It must be aligned with the spine so that it remains in a neutral position throughout the entire range of travel. Do not push your head against your chest or hyperextend the back of your neck. A good rule is to imagine that we have an apple under our chin and we have to keep it in that position.
6) The hands should be behind the head in various movements. This position helps support the head to eliminate pressure on the neck. However, many people cross their fingers and push them down, reducing the effectiveness of the movement and imposing stress on the spine. Do it as shown in the picture of the correct position.
7) Most people do not think about breathing until they are not training. A key point is to not hold your breath during any abdominal movement. Breathe through the nose during the negative part of the exercise (when you lose weight or body); Expel the air through your mouth during the last third of the repetition where you contract the abs.
8) Keep constant voltage during the positive and negative phases of each repetition. Removing the tension by putting the inertia into play or resting in the low position can slow the progress. Maintain a deliberate speed in both parts of the exercise. Regarding advanced bodybuilders, one study reported that slightly higher speed increased muscle activity.
9th) The number of repetitions of a series depends on the hardness of the final shrinkage. If we do more than 25 repetitions it is very likely that we will not impose enough intensity on each of the repetitions.
10th) Do 100 reps, series after series, 4 or 5 days a week, develop muscular endurance but no maximum size and strength. Try adding weight to induce muscle fatigue.