How to achieve the aesthetic quality of the abdomen

Watch the video

X Watch the video on youtube

Edited by Ivan Mercolini

The following article clarifies once and for all what are the points to be met to obtain sculpted abs. I decided to write it in response to the strong demands on this topic that I gathered in the community and as an instructor.

It concerns above all the boys, given that these are the ones who have the aesthetic necessity (and anatomical characteristics) of "showing chess". In fact, as I wrote about male aesthetics, sculpted abdominals + biceps + chest + buttocks are in themselves sufficient to make a man a photomodel (which has a suitable face and biotype of course).

I will first open a parenthesis on the anatomy of the muscles of the abdomen.

Anatomical and Chineseological signs Sculptured abdominals: example of training routine The role of training and nutrition Sculpted abdominals and supplements

ANATOMICAL AND KINESIOLOGICAL NOTES (for further information, I refer you of course to the appropriate chapter in this site)

The muscle that gives the appearance of chess is the abdominal rectum. It owes its appearance to the fact of being crossed by three-four transverse tendon inscriptions and a vertical that separates it from the contralateral rectum. But it is a unique muscle. THERE ARE NO upper and lower abdominals. To say this is as senseless as to say upper biceps and lower biceps. Doing crunch or reverse crunch involves a different stimulus, but the trained muscle is always the rectus abdominis in its entirety.

Now what are these inscriptions I was talking about? They serve to give resistance to the abdominal rectum against the push towards the outside of the bowels. If this muscle were not crossed by collagen fibers, the bowels would escape. It must also be remembered that our ancestors walked on four legs, so the thrust of the bowels was superior. This muscle, being of average made up of 50% of white fibers and 50% of red fibers, trains well alternating sessions with lower repetitions with sessions with higher repetitions (series with overload with 10 repetitions and series with 20 repetitions). Its quality is obtained, as for the other muscles, through a reasonable hypertrophy (with intense training involving the greatest number of fibers - therefore with maximum extension of the rachis in the descending phase by performing crunches on bench with outward scapular vertebrae) and a high definition (with weighed diet, aerobic training, and occasional natural diuretics - in view of photo shoots or special events). An important condition, however: mother nature must have provided you with a thin layer of epidermis. If you have thick skin, forget the ability to highlight abdominal details. But we will deepen these. concepts later.

However, it is not enough to shape the rectum of the abdomen. We must also act on the obliques and on the transverse. The former, having ease in hypertrophy (and therefore to widen the waist), must be trained with high repetitions in twisting movements. Absolutely taboo the intense torsion of the bust during the crunch, as, I repeat, the excessive hypertrophy of these muscles widens the waist point both in the man as in the woman. The tone of the transverse will help to keep the abdomen flat and thus reduce the waistline. Not only that, as I mentioned in a previous article about feminine aesthetics, a well-toned transverse contrasts the dilation of the stomach, reduces it over time and pushes you to eat less (it therefore has a secondary anorexic end). It is therefore important to carry out a couple of seconds of forced expiration in the phase of maximum contraction in the crunch, concentrating on the contraction of the transversus.

In summary: the muscle that gives the checkered image of the abdomen is the abdominal rectum which must be trained with maximum excursion and intensity, alternating sessions with 10 with sessions with 20 repetitions. To reduce the waistline it is necessary to execute series in twist speed giving tone to the obliques, but avoiding the excessive hypertrophy. Finally, to flatten the abdomen, the transversus must be well toned, performing forced expirations of about two seconds in the phase of maximum contraction of the crunch. This will also lead to an anorectic effect by opposing the dilation of the stomach. At these points, to obtain sculpted abdominals, general aerobic activity + hypocarbohydrate low-calorie diet will be added for the reduction of adipose tissue and water retention (1 gram of glycogen is stored together with 2.7 grams of water); if necessary, for performances, services or special events, a diuretic such as the tarassaco officinalis, which also contains a source of potassium, can be taken in the previous 12-36 hours.