MARCA y DEFINE el ABDOMEN con estos EJERCICIOS (Probado científicamente)

If you've heard that training abs is a waste of time because having too little fat on them makes them appear; or that abs are only worked in the kitchen, you need to watch this video. Today I'm going to tell you everything you need to know to get visible abs. 📲 My monthly meal and training plans on my APP https://www.mioofitness.com 👟 My sportswear and supplements: http://prozis.com/H0wY Discounts on clothing - Code LARITA and BESTDEAL (in the shopping cart: enter LARITA and click "apply"; then enter "BESDEAL" and click "apply") 🌸 Don't forget to subscribe to my channel to receive more tips and tricks on exercise, nutrition, and healthy living.    / laraibarra   📘 My free supplementation guide https://mioofitness.com/wp-content/up... Related videos that may interest you: 📹 How to CREATE YOUR OWN DIET TO LOSE FAT:    • PIERDE GRASA de forma EFECTIVA: Crea tu DI...   My other social media Instagram   / laraibarra_   TikTok   / laraibarra_   What is necessary to define #abs? 1. A relatively low body fat percentage The specific percentage will depend on each individual: between 10 and 15% for men; and 15-20% for women. Fat distribution is also crucial, since fat accumulation in the legs is not the same as in the back or abdomen. A person with 20% fat but little fat in the abdomen will have visible fat, while another person with the same percentage of fat but with a tendency to accumulate fat there will not. #definedabdomen And how do I lose that percentage of fat? Nutrition. Design a suitable calorie deficit diet with sufficient protein (between 1.6-2.2 g/kg of body weight) to preserve muscle mass during fat loss. Cardiovascular exercise and daily movement to support the deficit. Combine aerobic training and high-intensity sessions (HIIT). https://pubmed.ncbi.nlm.nih.gov/38031... 2. Abdominal hypertrophy. The abdominal muscles must be large enough to be noticeable. Although these muscles are activated in many compound exercises, direct training is crucial. The abdominals stabilize your daily routine and many exercises we do at the gym. They flex the spine, rotate the core, and protect the spine and organs. Routine: 1. PLANK. Place your elbows under your shoulders and try to align your neck with your back and glutes. 2. CRUNCHES: Try to form a C-shape with your spine. Don't go too high and avoid pulling on your neck. Perform the movement in a controlled manner, exhaling as you go up, during the concentric phase, where the effort is made. Lower yourself, also controlling the movement and exhaling. 3. CRUNCH ON THE PULLEY. We'll use a weight that allows us to do 10-12 reps and use a rope grip. We'll position ourselves underneath with a mat and perform the same technique as the crunches: we'll bring our ribs closer to our pelvis and exhale. Lock your arms; don't use them to move the movement; don't let inertia carry you through the movement. If you don't have a pulley or are training at home, you can do crunches with a weight plate. 4. BIRDOG. Position yourself on all fours, hands under your shoulders and hips under your knees. Raise one arm and the opposite leg, and optionally, you can do twists. Otherwise, hold it stationary. After a few seconds, switch arms and legs. The movement should always be controlled, as should your breathing, which will accompany the movement. Avoid lumbar hyperextension. 5. DEADBUG. Position yourself face up and place your hands under your lower back to ensure you don't press your back against the floor or overarch your back. Extend one leg in a controlled manner while the other remains bent; then extend the opposite arm while the opposite arm remains still. Exhale as you extend and inhale as you return to the starting position. 6. PALOFF PRESS. Place the pulley at the height of your abdomen and use a grip like this. We stand behind the pulley, bring it toward our navel, and stretch our arms. We hold for a few seconds, exhaling, then come back and inhale. 7. HANGING CRUNCHES. With this exercise, we'll focus on the lower abs. Bring your ribs closer to your pelvis and work from there. If not, the psoas will do the work. Perform each exercise for 30 seconds with another 30 seconds of rest - 3 sets per exercise - 1-2 times a week Index: 00:00 Don't waste time doing your ab workout wrong 00:34 What percentage of body fat do you need to get a six-pack? 01:13 How to lose fat with diet and exercise 02:27 How to train your abs 03:39 Abdominal routine 06:37 How often should you train your abs?