SIX PACK
EVERYTHING YOU NEED TO KNOW TO
BUILD PERFECT ABS
ANDREA MALZONE
Introduction
Chapter 1 : Abdominal Anatomy and Biomechanics
Bonus I: How to solve specific postural problems in the gym
Chapter 2: The 5 mistakes you make when training your abs
Chapter 3 : How to feed yourself to finally see the famous Six Pack
Bonus II: Eliminate Abdominal Fat:3 Mistakes not to commit
Chapter 4: My Six Pack program -16 weeks for a perfect abdomen
Bonus III: Six Pack program exercises
INTRODUCTION
One of the muscle groups that everyone, men and women, would like to see in all their glory is certainly the one represented by the abdominals.
Having a flat abdomen, having the classic cubes, no longer having belly, being able to proudly show this area is the desire of many.
Actually having a good Six Pack, as the Americans say, is a sign of Beauty, Health, Athleticity; it shows that you really train in the gym without sparing yourself and, not least, that you eat perfectly.
When, in the second volume of Woman in shape, I talked about the buttocks I said a sentence "It's not easy to train the buttocks" and the same goes for the abs.
The final result is given by the combination of 3 elements: targeted training, specific nutrition and flawless or almost flawless lifestyle.
Without the perfect union of these three factors, the abdomen of your dreams will hardly come out.
The training can not be the usual or the classic and sad 3 sets of 50 repetitions of Crunch but it will have to be something more and in my Six Pack program you will understand what I mean when I say "something more".
A 16-week program dedicated exclusively to this area made up of effective, intense exercises that, I promise, will give your abs the shape you want.
Nutrition will have to be aimed at reducing the percentage of fat, losing the extra pounds and in chapter 3 I will tell you how to behave at the table.You will know which foods to use, how to calculate your calorie needs then how to get to know how much you will have to eat for lose weight and, finally, how to manage carbohydrates, proteins and fats throughout the day.
By the time you finish reading this book, you will have all the knowledge you need to dramatically change your abs.
FIRST CHAPTER
ANATOMY AND BIOMECHANICS OF THE ABDOMINALS
I want to start by briefly describing the anatomy of this muscle region and we will see what actions your abdominals can perform.
I believe it is necessary to show you this information in order to understand why they will be trained using specific exercises and why certain exercises, in particular conditions, should be avoided.
Let's start by saying that the muscles we are going to talk about are important for a variety of reasons:
Aesthetics
Undoubtedly the aesthetic side is not to be underestimated. Having a decent Six pack increases one's self-esteem, makes it clear that it trains us and feeds us as we do must, allows you to wear tight-fitting clothes and be able to proudly show your body.
Tightness of the viscera
Over the years, if you do not train, there is a risk that the tightness of the abdominal viscera is less and less and this can lead to postural problems.A strong abdomen forces the viscera to remain in their usual location and this protects the our back.
Correct respiratory mechanics
There are two very important muscles that come into play in a decisive way in respiratory mechanics, the Transversus of the Abdomen and the Diaphragm.
I want to briefly explain how they work.
Respiratory mechanics occurs through several stages.
During inspiration, the diaphragm goes downwards, increasing the volume of the chest in all directions (from top to bottom in the antero-posterior and laterally) .The increase in volume of the chest is due to the diaphragm which contracts down.
The transverse, on the other hand, has the function of pushing the diaphragm upwards in forced expiration.
Training the Diaphragm allows you to reduce states of anxiety and stress, can increase energy and general well-being, greatly affects the posture and muscle tension we accumulate and also has important effects on the metabolic and digestive system.
Posture
Few can afford to say that they have a correct posture.The abdominals have a considerable impact on it; just think that their excessive weakness can lead to a classic postural problem or an accentuation of lumbar lordosis (hyperlordosis). In such a postural condition it is easier to meet classic back pain.
As you can see, there are many reasons to train them.
SECRET # 1: The abdominals are fundamental for a whole series of reasons and not only of an aesthetic nature: they allow you to maintain a correct posture, improve breathing and contain the abdominal viscera at best.
The muscles we will talk about are:
Rectus abdominis
Internal oblique muscle
External oblique muscle
Transverse muscle
Ileo-psoas
Transverse muscle of the abdomen
Rectum of the Abdomen
The rectus abdominis muscle is innervated by the last six intercostal nerves and the hypogastric ileus nerve. By contracting, it lowers the ribs, thus acting like an expiratory muscle, flexes the chest over the pelvis (or vice versa), and increases abdominal pressure.
The distribution of its fibers is characterized by the presence of fast glycolytic fibers (IIb) which represent 54%, with the remaining 46% of resistant fibers (type I).
This last statement is very important because it makes us understand which are the most suitable repetition ranges when we train it. Fast fibers respond well to a medium \ low number of repetitions therefore medium-high loads or, in any case, important tensions ; slow fibers, on the other hand, respond better to a medium / high rep range, therefore more manageable loads.
Internal Oblique Muscle
The internal oblique muscle of the abdomen is one of the largest muscles that help to form the abdominal wall. It is placed deep just below the external oblique muscle.
By contracting it unilaterally, he flexes and rotates his torso laterally on his side.
A bilateral contraction causes a flexion of the trunk on the pelvis, in synergy with the rectus. It is one of the main culprits in the retroversion of the pelvis, therefore useful in correcting conditions of hyperlordosis of the lumbar area.
External Oblique Muscle
The external oblique muscle is the most superficial of the broad muscles of the abdomen.
Its fibers run in the opposite direction to those of the underlying internal oblique.
By contracting unilaterally, it flexes and rotates the chest to the opposite side. A bilateral contraction causes the torso to flex over the pelvis.
