Strength fitness is an integral part of the life of every person who cares about his figure. The great advantage of this direction is that it combines different types of training, so everyone can choose their own exercises for themselves. The name of the workout depends on which muscle groups the exercises are aimed at. The standard ones are Pump, Upper-body, ABS, ABT. The most popular of them are the last two.
What are the differences between fitness and aerobics?
The first thing you should pay attention to is the goal of training. The main task of aerobics is ventilation of the lungs, so all exercises are aimed at skillfully combining breathing and body movements. The main task of fitness training is to improve health, get rid of extra pounds, and also strengthen the body. If your goal is not only to raise the tone of the body, improve well-being, but also to get rid of extra pounds and pump up the body, then the choice should be made more towards fitness. This is because it requires more intensity in the exercise than aerobics.
Power fitness
The task of this type of load is to strengthen the specific muscle groups to which the load is directed. With the help of strength fitness, you can achieve the main goal - to burn body fat and work out all the problem areas. As a result of regular training, we get a slim and fit figure. But the benefits of training do not end there, strength fitness accelerates metabolism and perfectly affects the cardiovascular system. Such training is suitable for both women and men. It is only important to choose the right load.
What are the workouts?
Strength fitness is a lot of training, each of which has its own name. For example, the stronger sex most often choose Pump and Upper-body workouts. Both workouts use a special barbell or any other suitable equipment. These types of training are aimed at working out the muscles of the upper body. As for the young ladies, they opt for ABS and ABT. Both are aimed at strengthening such parts of the body as the abs, buttocks and legs.
ABS training - painstaking work on the press
So, such a training is strength exercises that work out primarily the muscles of the press. They are diluted with exercises to strengthen the back, as well as to develop flexibility. If you practice regularly, the results will be noticeable very quickly. It is possible to get rid of the fat layer on the sides and stomach. In addition, the abdominal muscles are strengthened, the waist appears and the overall weight is reduced. Experienced trainers in the field of strength fitness comprised four groups of exercises. Performing them regularly, you can strengthen all parts of the body, both upper and lower, as well as the press. It is important not to pay attention to one group of exercises, but to combine them competently:
- The first ABS training should be based on the work of the body, while the legs remain motionless.
- The second group of exercises is aimed at working with the legs, while the body remains motionless.
- Combined work with both the trunk and legs.
- Simultaneous work with the trunk and legs.
Another important advantage of ABS training is the development of back muscles. According to experts, such exercises form not only a beautiful figure, but also posture.
Beautiful legs with ABT
This type of training is aimed at working with the lower body. It is most effective, because thanks to the exercises, the abs, buttocks, and hips are tightened. Each workout uses special equipment. This is a step platform, and dumbbells, and a body bar. Only using additional equipment, you can effectively work out all the problem areas, so the result will not be long in coming.
And nowhere without a stretching complex. Abs stretch what is this training? First of all, these are exercises that help relieve muscle tension, put them in order and normalize breathing. The training consists of warm-up exercises, then comes the main part, during which the muscles of the hips and buttocks are worked out, after which fifteen minutes are given to the muscles of the press. The essence of the training is that the load should gradually increase according to the principle of the pyramid. In both workouts, a competent combination of cardio and power loads occurs. It is in this combination that the high fat burning efficiency lies.
ABS Complex
So, ABS training on the press helps to strengthen the abdominal muscles, burn excess body fat, get rid of cellulite, reduce waist sizes, increase endurance by increasing the intensity of the load. And nowhere without improving overall health, mood and so on. Another advantage of such exercises is that the risk of injuries and injuries is reduced, and therefore there is no excessive load.
Exercise sequence
Let's start with the standard set of exercises:
- First, do a little workout to prepare yourself for the load. Exercises such as running in place or jumping rope are suitable. If you are in the gym, then use cardio machines. Usually this warm-up takes 5 minutes.
- We proceed to the main part and start with classical twists, then perform reverse twists, diagonal twists to the right and left sides, immediately proceed to the simultaneous twisting and pulling of the knees to the chest. We turn to the side bar, which is replaced by the alternate lifting of the legs while lying down. After that, we return to the usual bar. With each subsequent training, the number of repetitions should be increased.
- At the end of the workout, you should definitely do a warm-up, the essence of which is a small stretch.
Such training is great for both men and women. In addition to body shaping, you can restore direct posture, acquire a flat tummy, and make the spine more flexible.
Let's analyze the most popular acronyms in fitness theory.
In addition to the most popular types, there are various combinations that can also often be found in the open spaces of fitness rooms:
- TBW is a complete study of the whole body, where aerobics and strength exercises are harmoniously combined. Since the load is quite intense, it will not work for beginners, but for trained athletes it will be an ideal option to put your body in order.
- Training BUMS + ABS - a set of exercises aimed at working out the muscles of the back, abs and buttocks. This option is suitable for any level of training. Typically, dumbbells, fitball, and so on are used to complete the exercises.
- ABL + ABS - training, the task of which is to work out all the muscles of the body. This is a kind of combination of the best exercises from the two types of training. The muscles of the abdomen, back, legs are involved. Usually, additional equipment is used in training, and they also skillfully combine the intensity of the load. Do not forget about stretching. As a result, in just two months of exercise, you can get an even posture, see slender legs and a neat tummy in the mirror.
- ABS + FLEX - training, which is also considered power and is aimed at stretching the main muscle groups and working out the press. An important advantage in such exercises is a careful study of the muscles of the back and spine, so that it will be strong.
Everyone chooses a workout to their liking, do not forget to consult a specialist before starting classes.