We all dream of having perfectly designed teenagers. But beware; some drive errors can cost you a lot! To avoid working in a vacuum, be sure not to make the mistakes to have perfect abs!
Do not pull on your neck!
Too many people tend to use their arms to lift up during an abs exercise. You risk back pain and your arms will work more than your lap belt.
Breathe properly!
Breathing is one of the stakes too often overlooked in gyms. Be careful not to push your abdomen forward during exhalation. Try to contain it to get a better picture.
Do not neglect suspended abs!
They are much more difficult, but the result will be all the more impressive. During your sessions, remember to add suspended exercises regularly.
Make enough!
All your efforts will be lost if you neglect the regularity of your training. At least, think about 5 sessions in the week. The best is obviously to devote him daily.
Do not think about your abs!
Although you are in the middle of a focused session, remember that your whole body is working. Remember to keep your feet together during your exercises, to be as compact as possible.
Running, everyone knows how to do it. But when it comes to achieving better results and achieving the best time in a competition, it becomes more complex. So we gathered for you the five most classic mistakes in running training and how to avoid them.
Do not step out of your comfort zone
Many riders train regularly and enthusiastically over a long period of time but do not understand why their speed is not progressing. This is often linked to the monotony of their training. If you are one of those runners who run for fun and stay in shape, then getting into your comfort zone is no problem. But if you want to improve your performance and run faster, you’ll have to vary your workout routine and challenge your limits. The most important thing for this is to create an effective training stimulus. Only when your body comes out of its comfort zone will new adaptation processes start, allowing you to progress. If you run all the time at the same pace, you will progress at first but your body will quickly get used to this effort, which will stop your progression. That’s why it’s important to vary your workout volume and intensity. There are many variations, such as interval training, tempo run, hill training that will bring diversity to your race and allow your body to constantly meet new challenges.
Increase the frequency too brutally
Professional runners train more than twelve times a week. To achieve this, they had to build solid foundations and improve their performance over several years so that their body can support this training load. Many runners who suddenly decide to participate in a marathon increase the number of their running sessions from one day to another, for example from one to two times a week, five to six times a week. But as the body needs time to adapt, especially the passive structures of the body (bones, tendons, ligaments, cartilage) this sudden increase in training volume will usually cause an overload. Our body will make us pay for it: knee, shin, or Achilles heel tendinitis. Allow enough time to prepare properly for a race. Increase your training volume and intensity according to your fitness level to avoid injuries from overtraining.
Do too much in the last 2 weeks of preparation
It’s been weeks that you train for a certain race, you are on the starting line but you do not feel at all fit. This does not bode well for your performance. This error usually results from too much ambition during the last or last two week of preparation. Many runners think that they have one last time to give themselves thoroughly before the big day but on the contrary: does tapering tell you anything? This is the significant drop between 30 and 50% and rapid training load after a particularly demanding training period. This is the last phase of preparation during which the rider will have to lift his foot to recover. During this time, you should also include one or two intense workouts to give your muscles the last stimulus and prepare your body for the next race. However, avoid weight training or any other exercise that you are not familiar with to avoid aches and pains on the day.
Skip the Warm-up
Unfortunately, the positive effects of warming up are often underestimated. Yet a good warm-up session can help you achieve your best time in competition and should always be an integral part of your training. Well warmed, you will have less risk of injury, especially during rapid muscular contractions and explosions, as well as movements that require a lot of flexibility. A large number of scientific studies have shown that heated body tissue is able to cope with more stress and stress. Warming up also helps prevent injury as it improves your concentration, mechanical abilities, and coordination.
Do not vary your training
Many running injuries result from an imbalance in the muscles and a musculature of the underdeveloped back and belly. That’s why you should always incorporate weight training and stabilization exercises into your workout. A strong trunk and muscular abs will not only make your running technique more effective but will also prevent false movements and help align your segments. So your spine is supported and you avoid pain and overload injuries.
If you avoid these mistakes in training, nothing will be able to get in the way of your next competition and your best performances!
Zap the warm-up:
You only have 40 minutes in front of you for your session and the temptation to skip the warm-up is great. It’s possible if you train with moderate intensity, but if you’re on a high intensity, it’s really not recommended. The purpose of the warm-up, as the name suggests is to raise your temperature, which puts you in condition for the exercise. Some contractions or a few movements are enough to raise your temperature by 1 or 2 degrees. The goal is to bring the blood flow to the muscles you will work, in terms of bodybuilding. Cardio activity is not essential. According to some studies, stretching is not recommended before strength training.
Do not feed your muscles properly:
Some still think that supplements are useless. You risk even more to miss the anabolic window, depriving you of them.
Of course, according to the schedule of your session, 20g of whey protein, 30 minutes before the training will always be appreciated by your muscles. But after exercise, if you do not do it, it’s at the expense of your muscle gain. Right after your session, in the next hour, you have to take a protein, Whey 20 to 30 minute’s right after training, in order to get a dry muscle to repair the damaged muscles, or gain in case of weight gain, because the protein plus carbohydrate combination will give better results.
From this post-workout meal depends on the ability of your muscles to repair and grow? The advantage of the whey is that it is very assailable and does not require a big digestive effort, just when blood is still pouring into your muscles to congest them.
