How world-class bodybuilding champions train their abdominal muscles
Strong, well-defined abdominal muscles are not only necessary to win bodybuilding competitions, but also to strengthen the body. , an important factor in maintaining a beautiful body
How to get beautiful abdominal muscles? Let's step into the world of bodybuilding stars and see how they train!
■Dorian Yates:
Yates believes that abdominal muscle exercises are no different from other parts of the body. He likes to complete each movement relatively slowly and hold the muscles tense for a few seconds at maximum contraction. He typically works his abs on days when he doesn't do cardio, and schedules it for the end of his workout. If the weight of other movements is heavy enough, you don't even need to train the abdominal muscles specifically, because those heavy weight movements will force you to rely on the support of the abdominal muscles. Heavy-weight movements include barbell presses for shoulder training, weight-bearing squats for leg training, deadlifts for comprehensive physical development, barbell cleans and bent-over rows for back training, etc.
He believes that the difficulty of abdominal muscle exercise lies in: Although the abdominal muscles are well trained, they are covered with a layer of fat. In this case, even doing thousands of sit-ups every day may not help. At this time, you should adjust your diet to see if you are consuming too many calories every day, and increase your daily aerobic exercise.Use exercise time, such as riding a stationary bike in the gym, jogging outside, or walking for half to an hour every day, to lose fat through these full-body exercises.
The most commonly used abdominal muscle exercises for Yates are sit-ups and hanging leg raises. Each movement should be done in 4 to 5 groups, with each group doing 20 to 25 times.