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SOME ADVICE IF YOU WANT TO START IN THE GYM (Part 2)

The closer the summer gets, the greater the interest in acquiring a good form and the greater the hurry to get quick results in the gym. In this race some people pretend to do in a couple of months what they have not done in a year (and sometimes what they have not done in a decade) and end up plotting a plan that they cannot meet. By the time beach time begins, they have paid three months of gymnastics and realize that the results have only been frustration, injuries and little or no results. Learn what you should not do in and out of the gym to avoid such situations and focus before you start training for better results. These tips will help you: 1 - Do not try to achieve two objectives simultaneously The training with two objectives at the same time will lead us to obtain mediocre results in the two objectives that we intend to achieve. The idea of ​​gaining muscle and losing fat at the same time is very attractive, but to achieve it requires a lot of dedication and tim...
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DO I DO ABDOMINALS?



Everyone wants to have a well-toned mid-section; here we will try to bring some more light to certain aspects of abdominal training.
REALITIES ABOUT THE ABDOMINALS
Doing abdominal exercises does not significantly burn the fat in that area.
Doing abdominal exercises daily still does not significantly burn fat in the area.
Doing hundreds of crunches in a day also does not significantly burn that fat. Therefore, when someone says "go belly!, I have to do more abs to get rid of" I should think that when he makes more biceps he does not remove biceps, when he does more dorsal does not remove dorsal, etc. In any case it could increase its size (hypertrophy).
In order to see the abdominal muscles in fullness, it is necessary to eliminate the adipose tissue that covers it and hypertrophy to some extent, mainly the rectus abdominals and oblique’s
You cannot isolate one area of ​​the abdomen from another, although we can make more emphasis if we choose the exercises well and we know how to perform them.
It is necessary to complement the abdominal work with other parts of the trunk, especially the lumbar area, to avoid falling into decompensating.
A toned mid-section is an indication of fitness, and possibly also health.
In addition, it is essential as a support or natural belt to perform other exercises, preventing pain and injuries of various kinds.
Clarifying these points, and before going on to describe some exercises, let's investigate a little more the anatomy of the abdominal muscles.
ANATOMY ABDOMINAL

Abdominal There is no muscle in the abdomen, but several
- Rectus abdominals. It is the most important and showy. It is inserted into the ribs 5,6,7 and xiphoid appendix of the sternum, and reaches the syphilis pubis (synthesizing, goes from the hip to the ribs). Its main action is the elevation of the trunk forward, approaching the pubis and sternum.
From this comes a very important and sometimes forgotten conclusion: the abdomen is not inserted in the legs, but in the pubis (the hip), then the movement of legs in some exercises is only by counterweight.
- Major oblique: from the iliac crest and curial arch to the last seven ribs. It is responsible for flexing the trunk forward if it acts bilaterally, and tilting it sideways and in rotation if it does only one side.

- Minor oblique: of the curial arch, iliac crest and lumbar Apo neurosis, up to the last 4 ribs. It is responsible for flexing the trunk forward if it acts bilaterally, and tilting it sideways and in rotation if it does only one side. Then you also work by raising the trunk along with the rectum.
- Transverse: Of the last 7 ribs, transverse processes of the 5 L to iliac crest and femoral arch. Its action is as a "girdle", reducing the diameter of the abdomen and pushing it inwards

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