7 tips for sharper abs

1. Do not eat fast carbs

Fast carbohydrates increase the levels of insulin , which slows down the combustion of fat and increases their storage , which is most often done in the abdominal area . Sources of carbohydrates, which are desirable to be avoided while trying to get lean are bread, potatoes, soft drinks, sports drinks, sugar etc. Instead, bet on whole grains, oatmeal, sweet potatoes, fruits, vegetables , quinoa, beans and brown rice. The only exception is that you can take fast carbs immediately after training, as they will increase muscle recovery and their growth.

2 . Do not miss isometric loads

Find out the so-called "Weider Iso-Tension Principle". This principle of load consists of tightening a muscle , such as the abdomen, and holding the position for some time (such as bodybuilders when they are on stage and pose in a stand) . Do this by tensing every muscle and hold the contraction for 6-10 seconds, then relax for 6-10 seconds. Repeat this 10-20 times . This is a good exercise for all the muscles . Can be applied to the abdominal even when standing in your car, on the couch or behind a desk.

3 . Do not forget about proper breathing

When doing stomach exercises such as crunches , exhale when you reach the final movement or position with the most muscle contraction . This is important as it allows maximum muscle tighten your abdomen. Holding that position for 1-2 seconds will increase the participation of muscle fibers and their load .

4 . Do not stop

Typically, during the weight loss , many people in the gym would train with a series of repetitions , and change gravity low to high and vice versa. When train its own weight , however , the burden can not comply with repetitions . So when you do push-ups or lifting the foot from а hang , do as many repetitions as you can until you get to close to failure .

5 . Remember to training with the additional burden

Many people are afraid to train your abs with extra weight . But they are a muscle like biceps , and if you are looking for a good expression , there must be a good separation of the muscle. So some exercises with weight for 8-10 reps will improve vision and strength of " tiles " .

6 . Do not start the exercises for belly

Some trainers in different gyms recommend starting with exercises for the abdomen . However, this is not entirely correct . In a recent study of the Weider Research Group became clear that when practitioners do exercises for the abdomen before doing squats for example, they then perform squats less than usual can, if trained belly at the end of training. This is because the abdominal muscles of the torso stabilizing muscles that allow the generation of more power. Training the abdominal muscles at the beginning of the workout wear them , which deteriorates the stability of the torso , and hence power .

7. Workout with different velocities

We recommend alternating workouts between slow and controlled movements and quick and explosive, and thus work different muscle fibers. Rapid repetitions with proper technique will engage more muscle fibers.