How to stretch your abdominal muscles in a week.

Abdominal muscles

The muscles of the abdomen (or stomach) are part of the muscles of the middle (English: Core Muscles) are important not only to give an attractive view but for body balance and strength, so not without any physical exertion, whether its source exercise or daily activities of muscles, Consisting of lower back and stomach muscles, muscles of the groins, and if there is a weakness in any of these muscles, it will lead to injuries to the body and great stress on bones and joints.[1] Tighten your abdominal muscles of things like most young people of both sexes, to give that region of the body's strength and an increase in mild-looking, and of course there are many factors that prevent tummy muscles appear when most people, but with a little effort and in a short exercise that can be done Muscles to show better over the long term.

Causes of disappearance of abdominal muscles

When talking about the disappearance of the abdominal muscles, that doesn't mean its demise it exists and could not live without her, and human but not being able to see the detail, and the reasons for non-appearance:
  • The nature of the body structure, where the mystical body structure (in English: Endomorph) difficult to show abdominal muscles (but possible), unlike the virtual body structure (Ectomorph), which can be detailed abdominal muscles visible on its own.[2]
  • Weak abdominal muscles; fragile muscle size small and don't show them details.[3]
  • Increase the percentage of fat in the body because excess body fat (especially in men) abdominal muscle in front of stores, keeping these muscles behind it.[4]
  • Water retention in the abdomen area; it is because diet, causing salts and some that contain high percentages of it as milk Ayran to shove the water in different areas of the body including the abdomen, this is not always, but disappears after a few weeks. Alleviating salt ratios in the diet.[5]
How to tighten your abdominal muscles quickly

Start you should pay attention to the quality of daily habits, as irregular sleep and lack of movement, and the types of affordable food is the first and most important factor in the failure of exercise and giving the desired effect,[6] The salt-rich foods help to store water in the body, and thus increase the period required for the appearance of stomach muscles tightly, as well as foods that contain saturated fats like fried snacks or freeways in General, be severe damage to the body, because the President increased Body fat.[7] So you should commit to reducing salt foods, sugars, saturated fats, and replace it with fruits, vegetables, unsaturated fat, meat fat-free net.

There are two main phases to be carried out simultaneous show abdominal muscles, namely: burn fat and tighten your abdominal muscles a workout. Without fat burning, details will appear quite important abdominal muscles, abdominal muscle will be detailed and tight if no handle, with a smooth and flat belly, that phases two and cannot dispense with any of them.[8]

Burn fat

You are burning body fat by reducing the high calorie foods like chocolates and candies, food containing saturated fats like fried potatoes, add to carbohydrates containing ghlaisimi index is high.[9] For more fat burning you must burn more calories through aerobic exercise such as jogging , swimming, exercising, extension must burn large amounts of fat, not enough jogging or swimming for only 10 minutes, but up to half an hour at least, to be adjusted Exercises to increase the difficulty that the continuous effort for long periods.[10]

Tighten your abdominal muscles exercises

Either from abdominal muscles tightening exercises, there are several types of exercises should be practiced for at least a month to get the best result in record time, we must note that the abdominal exercises alone is not enough, and may cause damage to the muscles because of overtaxed if practiced daily, so you should be Aerobic exercise is a complete system to tighten the muscles of the body,[11] While maintaining a lot of drinking water by at least two liters of water a day, plus what body of water in other foods and drinks[12] And take care to avoid smoking and alcoholic or carbonated beverages, preferably eat food containing protein with high ratios like chicken, eggs, fish, protein food ingredient is responsible for building muscle in your body.

Advised to exercise abdominal muscles every two days, so as to leave one day restore muscle building itself, when you exercise you should strain your abdominal muscles dramatically to benefit (to the point of feeling the burn in your muscles), but not excessive so as to avoid a hernia.[13] Of the most famous exercises to build abdominal muscles:[14][15]
  • Sitting practice (Sit-ups), where the person lies down on his back and raised his knees, begins to sit and lie down, repeating until overwork your abdominal muscles.
  • Rehearse sit weights (in English: Weighted Sit-ups); this is a difficult exercise, which is similar to the principle of exercise sitting down, however, when the person carries weight free hands with keep it elevated above the whole exercise, and can be performed on a slant.
  • Exercise alblanc (Planks); the person lies down on the floor, like he wants to do pushups, but he proves his body using elbows, and remains in this position for at least 30 seconds, while maintaining a straight back.
Prefer mixing exercises fat burning exercises and stomach muscles in the same training session, so as to ensure energy and not to prod the muscles, added to make the body higher effort given the many exercises, this helps to burn more calories.[16]

The References
  1. "Core exercises: Why you should strengthen your core muscles", MayoClinic,18-7-2014، Retrieved 27-11-2016. Edited.
  2. Tom DiChiara, "Do Some People Get in Shape Easier Than Others?" ، WebMD, Retrieved 27-11-2016. Edited.
  3. Alex Carneiro (30-7-2016), "Ab Training: 6 Reasons Your Abs Aren't Showing"، BodyBuilding.com, Retrieved 27-11-2016. Edited.
  4. Lou Schuler (1-10-2015), "How Much Fat Is Covering Your Abs?" ، Men's Health, Retrieved 27-11-2016. Edited.
  5. Christian Nordqvist (8-9-2015), "Water Retention (Fluid Retention): Causes, Treatments"، MNT, Retrieved 27-11-2016. Edited.
  6. VanHelder T, Radomski MW, "Sleep deprivation and the effect on exercise performance." ، NCBI, Retrieved 27-11-2016. Edited.
  7. Dr. Ananya Mandal (9-2-2014), "Obesity and Fast Food"، News Medical, Retrieved 27-11-2016. Edited.
  8. Wendy C. Fries, "Abs: From Flab to Fab in 4 Weeks"، WebMD, Retrieved 27-11-2016. Edited.
  9. Sloth B, Krog-Mikkelsen I, Flint A, et al., "No difference in body weight decrease between a low-glycemic-index and a high-glycemic-index diet but reduced LDL cholesterol after 10-wk ad libitum intake of the low-glycemic-index diet." ، NCBI, Retrieved 27-11-2016. Edited.
  10. Kathleen M. Zelman, "Lose Weight Fast: How to Do It Safely"، WebMD, Retrieved 27-11-2016. Edited.
  11. Marc Perry (9-3-2012), "Can You Work Out Abs Every Day? Q&A"، BuiltLean, Retrieved 27-11-2016. Edited.
  12. Gina Shaw, "Water Tips for Efficient Exercise"، WebMD, Retrieved 27-11-2016. Edited.
  13. "Hiatal Hernia - Topic Overview", WebMD, Retrieved 27-11-2016. Edited.
  14. Tyler Madison, "6 Best Abs Workouts For Men You Should Try Everyday"،ConsumerHealthDigest, Retrieved 27-11-2016. Edited.
  15. Louise Chang (21-3-2007), "Striving for Six-Pack Abs"، WebMD, Retrieved 27-11-2016.Edited.
  16. "Six-Week Power Abs Routine", Muscle & Fitness, Retrieved 27-11-2016. Edited.

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