TEKST
Tekst...
Volg deze 4 tips om jouw training een extra boost voor de buikspieren te geven. Door een aantal simpele aanpassingen worden de buikspieren extra aangesproken door middel van een grotere trainingsprikkel en extra rekrutireing van muscle units.
1. Anti-Movements
Het weerstaan van kracht is het belangrijkste doel van core strength & stability training.
Een sterke en stabiele basis lichaam met een transfer van kracht van het bovenlichaam naar het onderlichaam is nodig en om dit te bereiken zijn anti-movements nodig.
Anti-extension oefeningen weerstaan beweging (extension = buiging) van de wervelkolom. Bekende oefeningen zijn de plank, ab wheel rollouts en walkouts.
Anti-lateral flexion oefeningen ... zijwaarste buigingen weerstaan. De diepe/onderliggende stabilisatie spieren zorgen hiervoor en hier zijn de bekende oefeningen side planks, Suitcase farmer walks en suitcase deadlifts.
Anti rotation ...
as the functional folks never tire of preaching, the goal of core training is to prevent unnecessary movement through your spine. and your core must provide a stable base to transfer force from the upper body to the lower body. in order to do that, you need anti-movements.
anti-extension exercises
these resist extension of the spine. they include:
· planks
· ab wheel rollouts
· walkouts (shown below by ben bruno)
anti-lateral flexion
these build the ability to prevent your body from bending sideways. deep stabilizers like the quadratus lumborum (ql) and external muscles like your obliques carry out this role. they include:
· side planks
· carrying all your groceries in one hand
· suitcase deadlifts (coached below by christian thibaudeau)
anti-rotation
these build resistance through the lumbar spine. you need the “anti” movements in your training if you want to maximize performance and prevent injury. the goal here is to stimulate and strengthen. program these exercises first in your workout to boost performance and prevent injury:
· pallof press
· cable chop/lift
2. High Tension Strength Building Exercises
Na het toepassen/uitvoeren van de anti bewegingen is het tijd voor de krachttraining met losse materialen. Dit is tevens een veel betere optie voor een sixpack dan een crash dieet met cardio.
after doing anti-rotation movements, you’ll program strength-building exercises. they’re a much a better way to get a six pack than starving yourself. build brutally strong abs with high-tension exercises that also build total body strength and power. these big lifts are the backbone of all good programs. you’ll perform a steady dose of the following:
front squat, double-paused front squat, farmers walk, single-arm farmers Carry, hang deadlift
3 – single-limb ab exercises
these force you to recruit more core muscles to stabilize the spine and transfer load in ways neglected by bilateral lifts.
one-arm dumbbell snatch, split-stance dumbbell row, single-arm overhead press,
single-arm dumbbell bench press
4 – building muscular abs
the mechanisms for hypertrophy are the same whether we’re talking about biceps or abs. you’ll need to combine high-tension exercises, create metabolic stress, and create muscular damage. the exercises listed above provide plenty of tension. now your focus shifts to creating metabolic stress and damage through longer duration isolation sets to cap off your training.
these isolation exercises will maximize your muscle-mind connection, but abstain from hammering too many rotational-based exercises like side bends. over-developed obliques leave you with the blocky abs look rather than a narrow, defined mid-section. the anti-rotation and anti-lateral flexion movements described earlier provide plenty of stimulation for your obliques.
as with all isolation exercises, use a long time under tension to create metabolic stress. take a one second pause at the top, three to five second eccentric (negative), a slight pause, and a two-second concentric (lifting phase). stay focused and let your abs do the work rather than racing through these.
stability ball crunch, kneeling cable crunch, hanging leg raise, suspension trainer knee tucks
