I do inverted chin ups (palms facing me). My abs feel very tired afterward. Should I do crunches too?
Question:
Answers:
Yes, you would be overworking your abdominals. In direct contrast to "BOB's" response, the abdominals are different than your other muscles, not in structure, but in function. Therefore, the abdominals should be worked differently. For example, you strengthen your biceps in order for your to be able to "lift more"/make your elbow flexion stronger. The abdominals based on their orientation would imply their function is to bend your trunk forward.but, once the abdominals start bending you forward gravity continues that motion and the back extensors then are used eccentrically to control the forward bend. In contrast, the abdominals would work eccentrically (lengthening contraction) only if trying to control the speed of a backwards bend. This is not how we use our stomach muscles. Their primary function, including the obliques and rectus abdominus, is for support/stability of the trunk. In order for the abdominals to be most effective at their "job" that is how they should be trained. So, in response to your question, your abs are tired because you are using them to help stabilize your trunk during the chin up (used correctly!). Doing crunches would be over-doing it as well as trying train a muscle differently than its function. Do your chin ups and the other exercises renaissance_man_1981 stated and you would be working your=r abdominals in order to support and stabilize your trunk during these other exercises. If you have your abdominals tight (pulling your navel toward your spine on the exhale) and do even treadmill walking, you are working your abdominals! Good luck.
Other Answers:
A United States strength coach once asked a Russian strength coach how their trainees got such exceptional core strength.
"What exercises do you have your guys do?"
The Russian coach laughed "If you do the big six* you shouldn't ever have to do any ab work!"
*The big six refer to bench press, military press, row, pullup, squat and deadlift. If you do pullups with strict form (which includes contracting your abs) then there is no need for specific ab work. Most people end up overtraining their abs anyway and see little or no development because of it. A lot of gym buffs will tell you that you can work your abs as until you puke. But ask them what makes the muscles in your abdominal region different from others = nothing! When doing ab work outs treat them the same as when you are working your legs or biceps. Go until failure take a minute rest and repeat 3-5 times (depending). Also try to separate your ab work outs from your regular workout. When you work out blood and vital nutrients and O2 are shunted from the abdominal region to the extremities. Take a five minute break before doing your abs. this allows the blood and O2 to evenly distribute back throughout your body. Think of it like holding your breath and doing squats, you’re working the muscle, but it can’t replenish itself easily thus hindering its ability, and working out is all about adaptation to the work required. If you’re not working the muscle beyond its current ability no new improvements will be required.
More Questions and Answers
- If we ate and ate and ate but didn't poo, what would happen?
- fattening thighs help! lolol?
- Is fasting safe?
- How much weight?
- How do I loose weight? (except going to gym)?
- any good excercises inside of ur own house?
- anyone got any ideas for veggie salads please?
- Do Cell Tech and Nitro Tech have any harmful side effects that might effect me in the future?