A big topic and perhaps the biggest enigma.
I will try to give my opinion based on expertise and experience that is not negligible, and for top athletes in many cases, it was of great importance.
Unfortunately for many, the first thing I have to discover is the internet presentations of numerous trainers and champions.
The goal is to have as many consumers as possible, but the real story is behind the curtain.
Top champions will always serve you a generic story that most people already know. The real recipe that brings them success will not be revealed to you. In this way, they would also reveal to the competition their secret of success and advantages in the struggle for success. Coaches too.
Today, science has advanced so much that many secrets of great champions and trainers from the past are known.
If you are up to date with everything that happens in the world, you cannot help but see that man has never been more passive and static in his activities. The progress of science is precisely the cause. Here I will write about the essence that you must know if you intend to train, to be healthy and athletic.
Muscles, I must repeat, consist of fast and slow muscle bundles.
Muscle work is 1. concentric (when we lift, push, or pull a load, which mainly means the contraction of the working muscle and the work of fast muscle bundles.), 2. eccentric when we return the load to the starting position. (i.e. we stretch the working muscle, slow muscle bundles work that slow down the return of the load to the starting position), 3. Isometric, the muscle does not contract or stretch but only achieves tone, (work mainly of slow muscle bundles).
Almost all people have an equal number of fast-twitch and slow-twitch muscle fibers.
Now that we know that, let's work specifically on the abdominal muscles.
You see when we bend towards the ground, only the slow bundles of the abdominal muscles work, that is, they prevent us from falling towards the ground.
As you can see, they are very important for fall prevention and body coordination in any sport.
In order to activate the bundles of fast-twitch muscles in the abdominal wall, we had to lie down or hang to effectively contract them with a load.
To get to what you won't find on the internet, I'll take an example. I will take as an example the classic, most popular exercise for abs, where the upper part of the body lifts off the ground in a lying position.
Logically, when lifting the trunk, fast muscle fibers work. If the load is greater and if the movement is more explosive and faster, the fast muscles are more engaged and become of better quality. When returning to the initial position, the slow muscles work.
If they hadn't slowed down the hull on the way back, they would have hit our backs on the ground. By the way, some other muscles also work in this work, but one of the main functions is the abdominal wall (Musculus rectus abdominis).
The point of my story can be called "The Secret of the Hard Surface"!
It's a big story about a lot of chiseled abs.
How? What is it about?
The benches for performing this exercise are very well upholstered.
Everyone takes turns using mats and various pillows to make themselves more comfortable.
They simply use them to bounce off of them and have no need to decelerate their torso to return to the prone position.
Most of them even use them to bounce off that protective surface.
I ask you if you would work with such mechanics on concrete or parquet or any hard surface on which everyone would break if they did not slow down their movement backward.
Although at first glance it seems like some insignificance, believe me, it is very important to achieve the effect, that is, to achieve quality in the training of the abdominal muscles.
The bottom line is that the work of slow muscle fibers is much more important for the abdominal wall because they are used to oppose gravity all the time in an upright position.
If you do not do exercises for the abdominal muscles on a hard surface, that is, if you do not increase the eccentric work of slow muscle fibers, you are wasting your time because you lose almost 50% of the effect in this exercise.
Something logical.
When you're doing it with a load or doing maximally explosive reps, it's normal to slow down under a heavier load. It is normal that then the muscle is of better quality.
Defining abdominal musculature is actually melting fat from the waist area where the body naturally deposits fat.
The whole story!
Because slow-twitch muscle fibers are so important, it's normal for high-rep, low-load exercises to benefit this muscle group.
Isometric work of this muscle is a basic exercise for many professionals for exactly the same reasons.
Especially since slow-twitch muscle fibers actually burn fat.
Running is a factor that many recognize as indispensable in removing belly fat. What is it about?
During every step we take in running, the abdominal wall works to prevent us from bending toward the ground. There are only four muscles on the human body that are placed vertically.
All are significantly involved in this process of keeping the body upright against gravity. One of these muscles is the abdominal muscle
It's actually very simple if you understand these basics.
A few more sentences about biomechanics to round off the story.
You see, by nature, the abdominal muscles prevent the human body from bending backward and pull the torso forward. This is how you train those muscles.
In order for the body not to break forward, the back muscles are responsible for pulling the trunk backward. This is how these muscles are trained.
Take a look! Such training primarily refers to contractions and concentric muscle work.
What you can't find online is 50% in the opposite direction of working these muscles, which is eccentric muscle work.
You don't take 50% of the muscle work in training, so you lose that much of the training effect.
Half as effective! Nothing is small!
This is one of the differences between the successful and the rest in training.
I hope that in the shortest possible text, I brought the story of training closer to you and helped you to improve the concept of training.
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