ABS SECRET REVIELED

Most of the people thinks that only "SIX PACK"  are the abs but in reality nature has gifted human body with a beautiful range of muscles on abdomen.

RECTUS ABDOMINIS

In layman language these are actually "SIX PACK"

It consists of segmented muscles divided centrally by a midline called "LINEA ALBA" and from sides by "TRANSVERSE INTERSECTIONS" nature has given these intersections to increase the working capability of muscles

FUNTION

It is involved in flexing of trunk region simply crunching.

HOW TO TRAIN THEM 

First it have remarkable capability of recovery only needs 20 to 24 hours to recover

Secondly focus on the quality not quantity.Most of the guys around there are crunching with high reps but with bad form.

1. It is a small range movement DON'T  go for crunching the whole way up because you are now involving your spine into the movement which in a long run may prove fatal.
2. BREATHING IS THE KEY most of the people miss it WHEN YOU SQUEEZE go for expiration it will further tense the muscle and increase work load on it.During relaxation inspire so that you are inflating the lungs to supply oxygen to the muscles.
3. For fat loss remember that you have to train 5 OR 6 DAYS a week.
4. FOR maintaining the muscles during gaining go for 2 days
5. Divide your training into upper and lower abs one day you are training upper abs then allow it for rest of one day and then lower abs on the other day so that you are allowing adequate rest phase which is most important for muscle growth during fat loss or preparing for a competition

During gaining you can train the whole muscle as a whole then give it rest for 2 days repeat for second time on 3rd day

UPPER ABS 

DO 4 to 5 different exercises daily with optimum set range of 20 to 25

CRUNCH

Flex while assuming that you have a

ball between your neck and chest

so that your neck form is ideal and prevent danger of cervical pain squeeze only upper abs 

then relax while breathing

ROMAN CHAIR 

Keep your back straight and expire at the peak of your squeeze.

STANDING ROPE CRUNCH

Place the rope on the back of your neck 

so that you establish proper form

then do small range movement otherwise you will harm your 

lower spine eventually

ROPE CRUNCH

same form while siting beside the machine touch

your elbows to your knees don't forget to breath

LOWER ABS

it is the most complaining area of the body which tends to accumulate fat.To get rid of the fat you have to know that it is the diet which is 80% in your overall fitness and only 20% is the workout.workout will only tighten the muscle make them stronger but it has nothing to do with the visibility of abs because the fatty sheath between the muscle and the skin will not allow them to pop out.remember the basic rule CONSUME MORE CALORIES FROM PROTEIN AND HEALTHY FAT AND LESS FROM THE SIMPLE FORM OF CARBOHYDRATES. 

EXERCISES 

LEG RAISES

keep your hands under your hips to support your lower back raises your legs straight up making an angle of 90 and expire at the peak of contraction. do 4 sets of 20 to 25 reps

HANGING KNEE RAISES

firmly grip the support head in upright position and raise the knees up to the belly button 

expire at the peak of contraction 

do 4 reps of 15 to 20 reps