Superset for muscle development, what is the advantage of exercises with supersets, superset programs

The importance of performing super abdominal moves

Working out the abdominal area is a very important factor that needs to be given priority attention. After all, its correct development gives not only a visual effect - “cubes”, but also the correct formation of the entire muscular system

In the case of the abdominal area, a superset on the abs will allow you to hypertrophy the rectus abdominis muscle and maximally work out all its areas - lower, middle and upper.

The abdominal muscle area consists of several groups:

rectus abdominis muscle;
external obliques;
internal obliques;
transverse abdominis muscle.

The success of all athletic activities depends on the uniform development of a set of muscle zones.

Therefore, it is recommended to pay special attention to the press, and divide the series of supersets into several techniques. More often they use a simple method of working out the rectus abdominis muscle, in which a series of 2-3 exercises achieves significant strengthening of one muscle structure

But the training schedule must additionally include a comprehensive superset of 7-8 exercises for circular training of the entire abdominal zone.

Abs superset – 9 effective exercises

Despite the fact that the abdominal muscles take an active part in performing most basic exercises (squats, lunges, bending the body, etc.), their deep development requires special complexes aimed at strengthening these particular muscles.

Therefore, it will not be an exaggeration to say that a superset on the abs is a source of beauty and health for every athlete.

Abs superset

Ab superset is a source of beauty and health.

A superset for the abs is especially beneficial for girls who, as a rule, during training do not receive a load sufficient to pump up these muscles. After actively working with a superset, the effectiveness of your training will significantly increase, basic exercises will be easier to perform and will bring more benefits to the body.

However, there is no need to be under any illusions that supersets help get rid of the layer of fatty tissue localized on the anterior side wall and waist. They strengthen muscles and increase their tone, but they act on fat deposits in the same way as other exercises - they burn excess calories, stimulate metabolic processes, but do not break down fats only in the projection of the muscles being worked. They are broken down diffusely throughout the body. Therefore, muscle relief (abs) may remain invisible until the layer of adipose tissue becomes thin enough.

Muscle relief (abs) may remain invisible until the layer of fatty tissue becomes thin enough.

As a rule, a superset for the abs contains a certain number of the most effective exercises, selected in such a way that in the process of performing one complex the muscles work to the limit, but are not overloaded. They require a certain level of training, so they are not suitable for beginners.

We suggest trying a complex consisting of nine exercises, which are performed from different body positions and simultaneously engage all the muscles of the abdominal wall - lower, upper and oblique. Some of these exercises are dynamic, with different ranges of motion, and some are static, aimed at increasing muscle endurance. A competent combination of these exercises ensures maximum results in a minimum amount of time.

Superset principle

When using a superset in your training, you do not need to use large weights. This is said for a reason; there are explanations.

Large weights do not make it possible to perform the exercise technically correctly, and taking into account the fact that with each new repetition more and more fatigue appears, the accuracy of execution decreases. With a superset, the main thing is isolated pressure on the muscle, which provides good blood flow.

Remember, when working with supersets, you need to choose a weight less than constant. If you do everything correctly and don’t overdo it with weight, you can get a lot of benefits. For the first training, it is best to use high repetitions, this will also increase the size of the overall work. This will also allow for short intervals between supersets. Moreover, these intervals are considered necessary to increase muscle contraction. During rest periods, additional physical activity occurs, as the volume of oxygen in the blood increases, and this contributes to the anabolism of the loaded muscles.

Program

The most common pairs are:

Biceps - triceps.
The pecs are the widest.
Front - rear deltoids.
Quadriceps - femoral biceps.

A bodyweight or weighted superset training program should not include more than one session per week per couple.

In addition, they are recommended only for experienced athletes whose muscles are sufficiently developed.

This is due to the fact that high stress during execution can affect the execution technique and the speed of recovery. Therefore, it is difficult for beginners to perform such exercises regularly.

What are supersets for?

As mentioned at the beginning of the article, supersets will be a real “lifesaver” during stagnant muscle growth. Such a phenomenon as stagnation of growth mainly appears due to the fact that the muscles get used to the loads to which the athlete subjects them and stop responding to them.

But everyone knows that a muscle begins to grow when it is exposed to real stress and experiences a load that it has not experienced before. This is why standard training or training according to the same program, over time, begins to give worse results than at the very beginning.

This is where performing supersets comes to the rescue. Combining two regular sets forces the body to expend much more energy and strength, which in turn forces it to respond to such a load by increasing muscle mass and strength.

Such loads will add variety to your workouts and will not allow your muscles to adapt to the loads. In addition, the use of supersets, even occasionally, gives a much stronger impetus to increasing muscle mass and strength than the use of regular sets. However, you need to remember that the body has the ability to adapt to anything and supersets are no exception. In addition, using them too often will lead to rapid overtraining and fatigue.

A few tips for pumping up your abs

For faster and more noticeable results, we suggest remembering the following recommendations:

Breathing plays a very important role, so do not forget to breathe correctly: inhale in the negative phase, that is, when stretching the muscles, exhale in the positive phase, when contracting.
The stages of the exercises themselves are no less important. Try to stretch and contract the muscles as much as possible on each rep. This will give effect faster.
Based on the above, it can be noted that technique is more important, not the number of repetitions. There is no need to do it 100 times; if done well, 12–20 times per approach is enough.
To avoid discomfort, do not eat at least 1.5 hours before class.
Remove exercises such as overhead crunches from your plan. You already know which exercises are most effective, and there is no need to create the risk of increased intracranial pressure by performing an exercise that is not the most effective.
It is important to understand that the abdominal muscles adapt very quickly to the load, so do not repeat the same training option more than three times, change, alternate or complicate the exercises.
It makes no sense to train your abdominal muscles more than twice a week.

We looked at the most effective exercises for working out the abdominal muscles, but if you have a layer of fat thicker than 1–1.5 cm, then even if you have pumped up abs, the treasured abs will not appear. Therefore, do not forget to combine training with the transition to proper nutrition.

Superset frequency

This issue needs to be taken very seriously, especially for bodybuilders. If you do a superset too often, the effect decreases, and many people talk about this

It is best to perform supersets every fourth session, and between them you should use classic methods of pumping muscles, just change the exercises.

Almost every athlete has experienced the feeling that they simply don’t have enough strength for a hard workout. In this case, it is better to use the full superset technique. Believe me, the result will be amazing.

Number of repetitions per workout

In order to work a specific muscle well, you need to use the exact number of repetitions. For biceps, 9-12 repetitions would be ideal, for chest also 9-12. Usually ten, maximum twenty repetitions are used on the calves, fifteen on the back, fifteen on the shoulders. The hamstrings can be worked with 10-15 repetitions, the triceps with 12-20, and the quadriceps with 15-30.

Number of supersets per workout

Superset training needs to be taken seriously. For each group of students you need to use a specific layout. Beginners who have been training for three months will be able to get the desired results in two supersets for all parts of the body. Average athletes who have been training for eight months need to perform three to four supersets. But for professionals and experienced athletes, 5-6 is perfect.

The best superset combinations

I want to provide several of the most productive supersets for different muscle groups. The following exercises are suitable for the hamstrings and quadriceps:

leg press - leg curl
squats - deadlifts, with straight legs
single leg squats - standing leg curls

For the quadriceps and calves, the most effective are:

leg press - seated calf raise
single-leg squats – when squatting on one leg, lift on your toes

As for the chest and back, in this case it is necessary to apply:

incline barbell press – wide grip row
Incline Bench Press - Reverse Grip Row

Based on all the information presented above, you can understand that supersets have an excellent effect on the muscles and allow you to achieve the desired result faster. And for this you do not need to work with huge weights.

You can also read other articles:

How to swing correctly
How to make a beautiful waist
Is it possible to pump up at home?
Is it possible to get pumped up in a year?
Is it possible to skip workouts?

Ab exercises: superset No. 1

Transition from a plank on your elbows to a plank on your palms.

While lying down, bend your elbows at right angles. Place your forearms on the floor. Bring your hands together, clench them into fists or turn your palms down. Place your toes on the floor and place your feet together. Stretch your body along its entire length, from head to heels. Constantly monitor the position of the pelvis: it should not go up. Having adjusted the pose, begin to move into the plank with support on straightened arms. Do this without sudden movements. First, smoothly straighten your right arm, transferring your body weight to your left elbow. Standing firmly on your right palm, shift your weight onto it and straighten your left limb. Then lean on your right hand again, bend your left and lower it to the floor. Next, lean on your left hand and bend your right. Once you're in an elbow plank, start all over again, but this time straighten your left arm first. Continue working your abs in this manner until you have completed the required number of reps. Make sure that all muscles, and especially the abdominal muscles, remain tense and keep the body as straight as possible. Don't let your back arch or your buttocks stick out.

One arm plank.

Position yourself in a plank position with your elbows bent. Shift your weight to the right, raise your left arm and turn to the left. Place your raised hand parallel to the floor surface. Lower your arm and return to the elbow plank. Duplicate the turn, but in the opposite direction. Abdominal pumping will be better if you do not roll your hips to the side, but keep them parallel to the floor.

Single leg plank.

Start with a plank on your elbows or on your outstretched arms - your choice. Then bend your right knee and, moving it across the side, reach towards your elbow of the same name. Alternatively, you can turn slightly to the right and point your shoulder towards your knee. Repeat with the other leg.

Dynamic forearm plank.

Get into a plank position with your forearms resting. You can do a plank with straight arms, but this will make the exercise easier. Sharply spread your feet apart and immediately bring them together again. Continue jumping, actively spreading and closing your legs. At the same time, keep your body as straight as possible, as it should be in a plank.

Plank on one leg (option No. 2).

In this exercise, pull your knee toward your upper body again while standing in a plank position. But this time, direct it not to the elbow (shoulder), but to the chest.

Warm-up before supersets

Unlike linear training, supersets are a fairly aggressive process for muscle structure

Therefore, in order to avoid a situation in which injury to muscle tissue, dislocation, sprain or rupture of joint joints may occur, it is important to properly conduct a three-phase warm-up

The warm-up includes:

interval cardio;
stretching of joint joints;
practicing the planned exercises.

The overall goal of all warm-up phases is to prepare the body for the upcoming muscular intervention. Interval cardio will allow, while maintaining strength, to saturate the body's tissues with oxygen and activate the production of amino acids necessary for the subsequent biochemical reaction. Exercise for the joints will help them gain elasticity and prevent tears and sprains. A linear load with a small weight will allow you to practice the exercise in order to form a reflex memory of the muscle for correct execution during a superset.

Superset training example training program

The training methods of experienced athletes are radically different from the training method for beginners.

The fact is that muscles have the ability to adapt, and in order to make them grow, you need to constantly shock the muscle tissue, sometimes even the progression of loads does not help, a plateau sets in, in such cases, an excellent solution is to use unusual training methods - supersets, drop sets and others .

Superset

– these are 2 exercises that are performed for the antagonist muscles alternately without rest.

Antagonists

- these are muscles that perform opposite functions, for example, biceps - flexion, triceps - extension, these muscle groups will be antagonists, other examples: chest - back, quadriceps - hamstrings, back extensors - abs, anterior deltoids - back, rear deltoids - breast.

Benefits of Supersets

Training with supersets will likely shock your muscles and cause them to grow, unless you use this method of training every session.

What are the benefits of supersets? Firstly

, during training, your muscles will recover faster between approaches, for example, you did a bench press with a narrow grip for the triceps, and then immediately started doing barbell curls for the biceps, and so, while training the biceps, the triceps will receive light stimulation and actively recover.

Secondly,

During supersets, your working muscle groups are actively supplied with blood, and with it they receive many nutrients that will accelerate the renewal of muscle tissue and accelerate the growth of the desired muscle group.

Recommendations for using supersets

Choose the right exercises for opposite groups; it is better to perform basic with basic, and, accordingly, isolating with isolating.
Do not combine exercises for those muscles that are anatomically far from each other.
Do not rest between sets within a superset, or the break should be minimal.
Take a slightly longer break between individual supersets than between regular sets.

Example of a superset workout

For a visual example, let's look at an arm workout plan using supersets:

Barbell curl;
Close grip triceps press.

These 2 exercises are performed alternately, first you need to do several warm-up supersets. In total, you need to perform 6 working approaches (3 approaches for each muscle group). After these few supersets, you can move away a little from this training method and do a few regular approaches for biceps and triceps:

Biceps hammers (3X8-12);
Triceps extensions in the simulator (3X8-12).

At the final stage of training, we can again do several supersets to finish off our muscles. We perform the following exercises in turn:

Lifting the barbell for biceps with an overhand grip;
French press.

We perform 6 approaches, 3 for each muscle group. First we train the biceps, then the triceps, then the biceps again, etc.

As you can see, there is nothing complicated about training with supersets. This method of training will help you constantly progress and prevent a plateau. Many professionals use supersets in their workouts, and it really works, try it too!

Training program using supersets

Let's see what training the back and front delts with supersets will look like:

Pull-ups on the bar with a wide grip (3-4X8-10);
Military press (3-4X8-12);
Wide grip lat pull-down (3-4X8-12);
Seated dumbbell press (3-4X8-12);
Bent-over barbell row (3-4X8-12);
Swing dumbbells in front of you (3-4X8-12).

The first two exercises are performed without using super sets, in order to prepare the muscles for work and warm them up

Also, before working approaches, you need to do several warm-up exercises, this is especially important at the beginning of the lesson.

After the military press and pull-ups, you need to start doing lat pulldowns and dumbbell presses with supersets, that is, you did 1 approach in the traction machine, and then immediately 1 approach for the deltoids, after that you rested a little and repeated the cycle again, and so on until you complete 3-4 sets of each exercise.

Bent-over barbell rows and dumbbell swings can also be performed with supersets, but here you need to monitor how tired you are; if you still have a lot of strength, then go ahead, and if not, then it’s better to go to the standard training mode.

Supersets for deltoids

Very often I train my arms with supersets, and since I train once a week, there is no exhaustion. Previously, the arms were a lagging muscle group, but now they are already beginning to outstrip the other groups).

Important Tips

Look Beyond Basic Moves

In this era of bodybuilding, you may often hear the statement that a person needs nothing more than deadlifts and other basic exercises to build strong muscles, including the rectus abdominis. This is not true. In contrast, a study designed to compare the effectiveness of the exercises found that push-ups and planks outperformed deadlifts and presses in strengthening abdominal muscles. Although weight-bearing exercises strain the lower back, there is plenty of body weight for the abdominal muscles, both upper and lower, as well as the sides.

What is the execution frequency?

There was once a popular myth that you need to train your abs every day. But now the theory that is heard more often is that it is enough to train the stomach once a week. But the truth lies somewhere between these two extreme assumptions. “Two or three times a week is the optimal schedule for most,” said trainer Johnny Jacobs. “Dividing the three days by type of exercise – static, anti-rotation and dynamic exercises – is even better.”

The return of crunches

By this time, many people understand that hundreds of crunches will not help your back in any way - it is rather harmful. But this does not mean that crunches are irrelevant. In 2020, Dr. Stuart McGill, a back expert, explained: “If flexibility is important to you, then a trainer should choose crunches. If you are developing muscle strength, then crunches and their variations will help again.” What does it mean? Everything is good in moderation.

Improve your existing exercises

When it comes time to make your muscles truly strong, not all exercises are created equal. Try these advanced exercises to see results faster.

WhyHow

Arm training program

First, some important tips:

– before starting the exercises, it is necessary to perform 2-3 warm-up approaches with light weights to bring the muscles into combat readiness, stretch them by increasing elasticity, but do not bring the muscles to a state of muscle failure.

– during the training process, you need to choose a working weight such that the last repetition is the last; if you can do more repetitions, then the weight is too small; if you cannot perform the required number of repetitions, then the weight is too heavy.

– in trisets and supersets, alternate the order of performing the exercise, one day start with an exercise for biceps, another day for triceps.

– between triset and superset approaches, rest should be 60 seconds

– when moving from exercise to exercise (further to arm training from triset to superset or from one superset block to the next superset block), the rest can be increased to 3 minutes

Training scheme:

TRISET:

– Barbell curls – 3 sets x 8-6 reps

– French bench press – 3 sets x 8-6 reps

– Close grip bench press – 3 sets x maximum reps

SUPERSET No. 1

– Seated dumbbell French press – 3 sets x 8 reps

– Scott Bench Curl – 3 sets x 8 reps

SUPERSET No. 2

– Incline Dumbbell Curls – 3 sets x 10 reps

– Arm extension on the upper block – 3 sets x 10 reps

SUPERSET No. 3

– Bending the arm on the lower block – 3 sets x 12 reps

– Bent-over arm extension – 3 sets x 12 reps

Superset: programs for antagonist muscles

Surely every bodybuilding fan has heard about someone exploding their muscles. This is exactly what is done when training with supersets. However, to achieve a greater muscle “explosion” effect, you need to perform supersets for antagonists.

For those who don't know, antagonist muscles are muscles whose movements are opposite to each other. For example, biceps and triceps. The biceps pulls and the triceps pushes . So, if you perform such supersets, you can quickly increase the volume of your arm. The following muscle groups should be trained in pairs:

Chest and back.
Biceps and triceps.
Biceps and quadriceps femoris.

Supporters of this training divide the entire training process into three days, into such groups. To properly work out the body, it is enough to perform 5-6 supersets for each pair of muscles.

Now you know what supersets are, the exercises that need to be done during such training. This training principle is equally effective for both boys and girls.

If you want to achieve a beautiful and sculpted body , then under no circumstances neglect supersets.

Valuable comments

Now some tips on how to do arm and shoulder exercises as effectively as possible.

Dumbbell press

If you know your max when benching dumbbells or barbells, go for 60% in 1 set, 65% in 2 sets, 70% in 3 sets, and gradually increase your strength. If you cannot yet calculate your capabilities, then refer to your maximum bench press calculator.

But this is not a prerequisite, do what you feel comfortable with. To make the bench press easier, you should first bend your knees slightly, literally 8 cm, and then sharply lift the dumbbells above your head. If you have a powerlifting belt, I highly recommend using it in your training.

Keep your little fingers just above the level of your thumbs on the dumbbells, and don't lock your elbows. Since this is a compound exercise, try to perform it correctly so that all muscle groups receive the necessary load. Take a rest between sets: two minutes will be enough.

What is a superset

According to scientific research, supersets significantly increase strength and endurance. The superset is used both to increase muscle mass and for more intense fat burning when cutting.

For the muscles, a superset is a real shock, which forces them to work to the limit and provides a massive rush of blood to the antagonist muscles.

Due to the absence of pauses between exercises, the effect is even more pronounced, and thanks to the precise isolated pressure on the muscle, such a powerful blood flow occurs that there is a feeling of pumping, as if it is being expanded to such an extent that it is ready to burst.

The superset does not use maximum weight so that the technique of performing the element does not suffer and the effectiveness of the method does not decrease. The superset has a number of advantages:

muscles receive more oxygen and nutrients due to a powerful rush of blood;
recovery during training occurs faster due to the small load that a tired muscle receives when its antagonist is working;
experience shows that during a superset it is possible to perform more repetitions, which increases the total amount of work done;
anabolism occurs more actively.

During regular training in the gym, the muscles gradually get used to the load (if it does not progress), and their own growth slows down or stops altogether.

A superset in this case is a great way to give new impetus to muscle building.

Another positive point is the saving of time when it is not enough for a full workout.

A dynamic superset is performed faster than regular training and is especially suitable for people who have limited time for training.

All about the press and features of pumping up cubes

It should be noted that it is easier for a man to achieve sculpted abs than for a woman. This is due to physiological characteristics. In a man’s body, fat accumulates less and is lost better. In women, the fat layer is normally larger and decreases much more slowly - this system allows a woman to bear children.

The abdominal muscles consist of:

transverse is a deep muscle, it is the one that supports the abdominal organs;
internal oblique - it also belongs to the deep muscles and runs from the pelvis to the chest;
a superficial oblique, which is located directly on the inner one, its task is to turn the body to the sides and tilt to the side;
straight - it is the one that receives the most attention during training, since it occupies most of the abdomen and lies on top of the transverse one; functions of the rectus muscle - bending the body forward and holding the torso in a straight position.

Strong abdominal muscles not only support the organs, but also provide rotation and tilt of the body, and also keep the back straight

The rectus muscle is not functionally divided into bottom and top. However, some people identify the top four abs as “upper abs” and the bottom four as “lower abs.” Why is this wrong and why doesn't this approach work?

The rectus abdominis muscle is a single whole, and you won’t be able to strain the top or bottom separately; you can only shift the load a little. At the same time, with the lateral muscles you have to work with each one separately, since they are located separately on different sides of your body.

You've probably noticed that no matter how much a person pumps up his abs, the fat never goes from the bottom up, even if he does a large number of exercises called “lower abdominal exercises.” Because the scheme for pumping zones separately does not work, and fat is lost in accordance with the biological characteristics of the human body and this is not related to training. We'll look at this point a little later.

However, this does not mean that a set of exercises such as leg raises are ineffective. Against. Scientists identified the most intense and high-quality exercises for the lateral and rectus abdominis muscles and formed a rating of the best exercises, in which the “bicycle” and hanging leg raises take first place.

This is due to the fact that such exercises are difficult for the abs and force you to strain more, but they pump the entire rectus muscle from the sternum to the pelvic bone, and not any area separately.

Nutrition and abs

What is the role of nutrition in creating a beautiful flat stomach and perfect abs?

In fact, you need to be aware that no amount of abdominal pumping, no matter how powerful exercises are used, you will never see them unless you reduce your body fat percentage. In this case, fat is not burned locally, so that, for example, you achieve cubes on the stomach, but the arms, back and legs continue to maintain the same percentage of subcutaneous fat.

If the percentage of fat in your body is more than 20 (and for a man this is already too much), then no matter how hard you try, you will not see six-pack abs

Read more: Is it possible to eat carbohydrates after a workout? Do you need carbohydrates?

Exercise triggers fat burning processes and helps speed up metabolism, but if you continue to consume more calories than you expend during physical activity, there will be no result.

Therefore, to make your abs strong and beautifully defined, you need to both exercise and eat right.

Shaking the shoulders

Superset 1: Dumbbell Lateral Raises/Cable Cross Rows

When performing lateral raises, tilt your wrists slightly downward. Dumbbells should be taken with an overhand grip. Try to avoid transferring the load to the front of your body. When performing cross rows on blocks, alternate your top hand on each lift.

I like to do this superset at the beginning of my workout because it's ideal as a warm-up. In addition, I must admit that the middle and rear deltoid muscles are my weak points. Therefore, I put this superset at the beginning, when I am still full of strength and energy.

Shoulder superset 2: Barbell press/chin row

When doing this, use a wide grip to stimulate the rear deltoids the most, not the front ones. Roll your shoulders forward and lift the barbell to the middle of your chest.

Try to keep the barbell close to your body. When performing a front press, grab the barbell with an underhand grip and lift it to eye level.

Street workout - Paul Wade push-ups

If your shoulders tolerate the previous exercises well, add more intensity! Lie on the floor in a push-up position, push up, and then quickly jump to your feet and start swinging your arms (imagine that you are about to make a jump and help yourself with your arms). The only thing is, try to complicate the basic exercise a little: instead of bringing your palms together, actively work with your hands, try to touch your back with them. This small change will spice up the banal push-up.

Don't rest between sets, work non-stop. You've done 1 set - good, immediately start 2. Continue moving until you achieve 10 sets of 10 repetitions. Make sure you perform the exercise correctly! By the way, this is a great cardio workout!

1 superset for arms: standing biceps curl (curved barbell) / French bench press

Now the fun begins. Before starting this superset, rest for about five minutes. Give your body some rest time to release tension before performing arm exercises.

Your goal for this superset is to control your weight; Don't let your weight dictate your terms. If you can feel your lower back and anterior deltoid muscles while doing the lifts, then you are doing everything right. For the French bench press, I prefer dumbbells - this way the load is evenly distributed on each triceps, and I can be sure that my muscles are receiving the necessary tension.

Superset 2 for hands: Push-ups/seated dumbbell raises

Concentrate, gather all your strength into a fist - there is very little left! If push-ups are too easy for you, then place dumbbells on your lap like I do. Make sure your elbows are at a 90 degree angle. As you go up, contract your triceps, but keep your weight on your elbows.

Do 6-8 repetitions for each set. If you can do 10 reps without much effort, then add weight to your next set. Constant motivation, as well as understanding when to add loads, are perhaps the most important components of successful bodybuilding.

Based on materials:

https://www.bodybuilding.com/fun/steve-cook-smashes-arms-and-shoulders

Abdominal program for girls consisting of 7 exercises

Not everyone starts from the same place and wants different results when they start training their abdominal muscles, so it would be reckless to use the same training approach for everyone.
Below are 6 sets of abdominal exercises that can help you tap into your physical weak points, tap into deep neuromuscular connections, and increase the strength of your abs, no matter your fitness level. “When we want to pump up our abs, we must remember that there is no universal complex for everyone. Everyone has their own goals and their own initial data, which require an individual approach to training the abs and selecting abdominal exercises.”

Also check out abdominal exercises at home and in the gym.

First, some scientific facts about the press.

The press is one continuous muscle, which is divided into upper and lower parts only conditionally. And it is not possible to pump each part of the abs separately in isolation. However, certain exercises will help you target a specific area of your abdominal muscles.

Perform cable crunches with your knees on your knees and your legs locked, so the upper part of the rectus abdominis muscle (upper abs) swings much better.
To better target your lower rectus abdominis (lower abs), hang from a pull-up bar to stabilize your torso and perform leg raises with your knees bent. This way you will better pump up your lower abdominal muscles.
Additionally, bending your torso helps engage the internal and external obliques, so perform twisting or rotating movements.
Some exercises can target different areas of the same movement, depending on whether the upper or lower body is stabilized. For example, a crossover crunch can work both your upper abs and your obliques.

Because your abdominal muscles work all day long to keep your body upright, they contain more slow-twitch fibers. Therefore, they fatigue more slowly than other muscle groups with a high content of fast-twitch fibers (i.e. pectorals, biceps, etc.).

Fast twitch fibers are the most capable of growth, but you want to target a muscle group like the abs, which is the most stubborn muscle group to grow. Therefore, you cannot use the typical method for training them, such as for the arms, chest or back.

Until you decide which exercises are best for you, use several different training methods at varying exercise intensities (from medium to high) to get different types of fibers to grow.

Finally, don't forget about progression when it comes to your abdominal muscles. Just doing 20 reps all the time is not enough. You need to increase the load, every workout, try to do a little more than last time. Try to add weight or number of repetitions for each repetition or set in each subsequent workout, or slightly reduce the rest time between sets. You will grow faster if you increase the intensity from workout to workout.

Do this six-exercise superset workout just once a week to get flat, firm, defined abs.

Doing hundreds of sit-ups a day will not help you build tight, defined abs, and anyone who doesn't know this is wasting their valuable training time.

You'll develop phenomenally strong hip flexors, not tight, elastic abs.

However, high-repetition work of your torso (core) muscles is a fantastic way to shock those stubborn abdominal muscles—and that's exactly what our six-exercise at-home ab workout aims to do.

The first superset first works the upper abdomen, and then the side muscles. The second superset works the lower abdomen, and then the sides again, but the last one primarily targets the side abdominal muscles. Do this workout once a week for a month and you will see your abs become firm and contoured.

The entire training consists of six exercises, divided into three supersets. This means that you perform two exercises one after the other with little or no rest in between.

That is, you complete all repetitions of movement 1-A, then perform exercise 1-B without stopping, resting only after all repetitions of 1-B.

First, superset 1-A and 1-B is done 3 times, then 2-A and 2-B 3 times, and the same with 3-A and 3-B.

To achieve faster results, tighten all the muscles in your torso (core) before beginning each set. Activating these target muscle groups will result in better form and greater stress on your abdominals.

3 sets of 15 reps. Rest - 0 seconds. Aimed at the muscles of the upper abdomen.

Lie flat on your back, bend your knees, and hold the dumbbell above your chest with your arms outstretched. Raise your upper body as high as you can. Pause at the top of the movement, tighten your abdominal muscles further, and then return back to the starting position.

3 sets of 15 reps. Rest - 2 minutes.

Targets the lateral abdominal muscles

Sitting on the floor, bend your knees and raise both feet slightly, holding a dumbbell in front of you with both hands. Keep your feet hanging (do not touch the floor). Perform a turn to one side. After a short stop, do the same in the other direction. This counts as one repetition.

To get a well-defined belly, you will need to follow a strict diet. I think you already know this. But it should also be noted the absolute importance of abdominal training, because it is what can make your stomach flat and toned.

Abdominal exercises for girls, along with a proper diet, are the only way to an ideal stomach.

Even if you have built your diet correctly and lost all excess fat, well-developed and elastic muscles are necessary to achieve a truly beautiful silhouette. In this article we will look at the best abdominal exercises for girls. They will help you create a flat stomach and a beautiful figure.

Below I will give seven super abdominal exercises for girls that will help you get the ideal figure. You can take all of these exercises and make them into a separate ab workout, or you can incorporate some of them into your regular workout routine. If you do this, get ready to see amazing results!

Read more: Hyperextension – technique, muscles, variations

There are many variations of crunches. To perform this exercise, lie on your back, bend your knees, and place your feet on the floor. Place the ankle of your left foot over your right knee and place your hands behind your head. While pressing your lower back toward the floor, lift your shoulder blades off the floor and then twist your upper body diagonally toward your left knee.

Performing abdominal exercises for girls is not only an opportunity to become more beautiful, but also to take care of your health.

The key to working your abs and obliques with this exercise is to apply maximum tension at the top of the movement. Be sure to alternate legs so that both sides of your body develop harmoniously.

You should definitely love this exercise because it works all the abdominal muscles without exception. When you add cycling exercise to your regular workout routine, you are sure to see results. This is a grueling exercise, but you have to endure it because a beautiful belly is worth it.

To perform the exercise, lie on the floor, bend your legs at an angle of 90 degrees, put your hands behind your head. Raising your shoulders off the floor, reach your right knee toward your left elbow and straighten your left leg. Continue alternating opposite knees and elbows.

Cycling is a great exercise that works all the abdominal muscles.

Try to raise your shoulders higher from the floor, despite the fact that it is more difficult to perform the exercise this way. This is necessary to put more stress on the abdominal muscles.

Do more reps until your abs start to burn! Abdominal exercises for girls, unlike exercises for men, are not intended to build muscle mass. In fact, you are training for endurance and relief.

By performing a large number of repetitions and not using weights, you can get your stomach into ideal shape while maintaining your feminine figure.

This is a complex and amplitude exercise. It is no coincidence that it is third on the list, because it is advisable to perform it after your abdominal muscles have received a good warm-up.

This exercise will push your abdominal muscles to the limit and may even result in muscle pain the next day.

In order to avoid back injury, you need to monitor the technique of performing the exercise and do it on a soft mat.

To begin, lie on your back and extend your arms above your head as if you were diving into a pool. Now use your abdominal muscles to lift your upper and lower body so that your body forms a “V” shape.

This is one of the more difficult abdominal exercises, but it's worth it.

You don't have to touch your toes with your hands on every rep if you can't do it without bending your arms. Gently lower your legs and body to the floor and relax. Do everything slowly and with concentration. Fast and sudden movements will only harm your abs and back.

This abdominal exercise for girls puts more stress on the lower abdominal muscles. It is quite simple, but fitness club visitors often forget about it.

Lie on your back and pull your knees up so that they are bent at a 90-degree angle. Now, using your abdominal muscles, lift your hips off the floor and pull your knees towards your shoulders.

By performing an exercise such as reverse crunches, you give a good workout to the lower abdominal muscles.

Warm-up before a superset

The rule for conducting a superset is: do not start it without a good warm-up. Moreover, one should understand the goals and objectives of the process preceding the super-reception, on which the athlete’s safety depends. Increased pumping and the accompanying stress in the blood vessels of the muscles that occur during a superset have a traumatic effect on the fibers. This process initiates the appearance of new cells and, accordingly, muscle development. But the same process, carried out without preliminary warm-up, increases the risk of damage to the limb and partial loss of its functionality.

Warm-up provides:

increased blood circulation in body tissues;
improving the elasticity of joints and muscles;
preparing the cardiovascular system for stress.

The optimal time for warming up is 10 minutes. You should not overload the body as much as possible and force it to lose energy that will be used in strength work. Short intense cardio will strengthen the work of the myocardium and improve blood flow to all zones. To do this, an active workout on a treadmill, elliptical, exercise bike or jumping rope is enough.

Triceps and biceps in one workout

Since the biceps and triceps are antagonistic muscles and are located nearby, the option of training these muscles on the same day is a good choice for pumping up the arm muscles.

The first training option is to perform exercises first for one muscle group, then for another. The order in which muscle groups are trained does not matter. You can start with the muscle group that you like best.

When training triceps and biceps on the same day, you need to perform 3 exercises for each muscle group. 1-2 basic and insulating.

If you are an advanced athlete, you can do 4 or even 5 exercises per muscle group. It all depends on your fitness level and muscle size. The larger your muscles, the more work you need to do to work the muscle from different angles and reach each muscle fiber.

Basic triceps and biceps workout

Triceps

Close grip bench press 4 sets of 8-12 reps
French bench press 4 sets of 8-12 reps
French dumbbell press sitting with one arm 4 sets of 8 - 12 reps

Biceps

Barbell curls for biceps 4 sets of 8 - 12 reps
Standing dumbbell curls for biceps 3-4 sets of 8 - 12 reps
Barbell curls for biceps with reverse grip 3-4 sets of 10 - 12 reps

When training triceps and biceps, you can apply the superset principle. Superset is

combining two exercises into one and performing them alternately. This principle applies to methods of increased intensity.

For example, take one exercise for biceps and one for triceps: dumbbell biceps curl and French bench press. Perform one set of dumbbell lifts, then immediately do a French press without rest. This approach is a superset. Rest for 1-2 minutes and perform the next series.

This option can be used when training any muscles that are antagonists. You can see what antagonist muscles are in our dictionary of terms.

The superset principle works well in isolation exercises. It will be quite difficult to apply this principle in basic exercises, since performing even one set of a basic exercise takes a lot of effort. And it will be very difficult to do two high-quality heavy sets of basic exercises in a row without rest. You will quickly become exhausted.

An option for training triceps and biceps using supersets will look like this

To begin, we perform one basic exercise for each muscle group.

Barbell curls for biceps 3 sets of 8 - 12 reps
close grip bench press 3 sets of 8 - 12 reps

Next, we perform exercises based on the superset principle.

standing dumbbell curls for biceps 3-4 sets of 8 - 12 reps + French dumbbell press sitting with one hand 3-4 sets of 8 - 12 reps
lifting the barbell for biceps with a reverse grip 3-4 sets of 10 - 12 repetitions + triceps on the block 3-4 sets of 10 - 15 repetitions

This is a sample workout plan for triceps and biceps. You can add and change exercises depending on your fitness level and desire. Beginners should not change the number of approaches and repetitions. Advanced athletes can add another set to each exercise if desired.

Superset is a high-intensity training method. Beginner athletes should not use it often. This can quickly lead to overtraining.

It is best to perform a superset workout once a month, and the rest of the time to train as usual.

You can use a superset only in the last isolation exercise to better fill the muscles with blood. Then you can use this principle 2 times a month.

Superset for leg muscles

The next set of super moves is designed for antagonist muscles, which are the quadriceps and hamstrings. Due to its specific strength influence, this complex is most suitable for men in whom linear training has ceased to cause the development of muscle structure. After such a shock invasion into the deep structures of the muscle fiber, massive muscle hypertrophy occurs.

After warming up, proceed to performing a super series for the quadriceps:

Exercise No. 1. Bench press with legs - performed in a strength training machine. A basic exercise in a profile trainer involves the quadriceps, calves, glutes and several smaller muscles. The main force is distributed to the quadriceps and hamstrings.

Exercise No. 2. Concentrated half-squat. Starting position – the body is straight, the barbell with the calculated weight is held behind the back at hip level, the heels are fixed on a raised surface of 5-7 cm, so that during the execution the load is distributed on the lower leg. The squat is performed with a full range of motion, trying to maintain a vertical position of the back.

The second stage of the super series is aimed at working out the hamstrings:

Exercise No. 1. Squat lunges. Starting position: take dumbbells in your hands, hold them at hip level, straight back, put one leg back and squat with emphasis on the front leg. The thigh of the supporting leg should form a 90-degree angle, and the squat itself occurs with an unfinished phase so that the muscles experience maximum load.

Exercise No. 2. Bend over with a weight (barbell). Starting position: legs are not too wide apart, and the toes are placed on a raised surface, pointing slightly inward, the barbell is held at hip level in front of you. To perform the movement efficiently, the weight of the barbell is selected so that bending does not lead to a traumatic situation. Partial bending is performed so that the muscles in the work area do not leave the tension stage. Be sure to keep your back arched and your knees straight. Otherwise, rounding the back will relieve tension on the hamstrings and shift the emphasis to the lumbar area, which can cause injury.

Exercise No. 3. Smith machine squat with a barbell on the chest. The leg spacing is not wide, and the feet are parallel to each other. The squat is performed until the thigh forms a 90-degree angle at the knee joint.

They try to choose the weight for the entire series so that it does not injure the knees and spine, but at the same time allows you to perform 10-15 presses in each set. In addition, you need to understand that when working on the muscular corset, a man is more often focused on increasing volume, and for girls they create a series of exercises without excessive weighting.

This allows girls to achieve strong, well-developed muscles, but without unnaturally hypertrophied areas. They focus on performing 3-5 blocks until the muscle retains the ability to perform the movement. A short break of up to 1-2 minutes is allowed between blocks. At the end of the super series, a characteristic burning sensation should appear.

Shoulder exercises

One day in Brazil, in the middle of a hot summer, I found myself in a small, crowded gym where I met a personal trainer. Finally I got a chance to practice my Spanish Portuguese. He offered me to take his personal training course for only $35 a month. The offer seemed profitable to me, and I agreed.

He suggested doing regular exercises for the abdominal and arm muscles. I did all this at home in the gym. However, I remembered the last exercise well, after which I still felt pain for several days later. This concept is called soreness, and this is what all athletes strive for.

I finished the last exercise with 12.5 kg dumbbells and by the time I realized it was too much, it was too late.

Bent over dumbbell swings

Third week - trisests

Integrating 3 exercises into one set per muscle group increases the rate of calorie burning. The principle is based on the inclusion of 1 multi-joint exercise and 2 targeted ones. Ideally, they combine supersets for weight loss, mass, and pumping.

Day #1

Practices for the chest:

Bench press.
Oblique release of projectiles.
Fitness - supersets on the horizontal bar and parallel bars.

For triceps:

French press from a lying position.
Pullover.
Extension of the upper limbs on a block.

Day No. 2

Quadriceps, glute exercises:

Lunges with dumbbells.
Leg press in the simulator.
Squats with a load.

Training hamstrings with supersets for men:

Leg bending on a bench while lying and sitting.
Romanian deadlift

Triset for abs and calves:

Body turns.
Leg raises.
"Prayer".

Calf raises while sitting, standing against a wall, with dumbbells in your hands.