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Trickben.com » Fitness » What are ABL workouts and who will they suit?

What are ABL workouts and who will they suit?

25 Jan 2024, 00:02, parser
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What is ABL Training

ABL workouts is a group fitness program aimed at losing weight and pumping the muscles of the lower body. The abbreviation ABL stands for Abs, Buttock, Legs, which means "abs, buttocks, legs" in English.

Classes last from 45 to 60 minutes, combine elements of cardio and strength exercises, are accompanied by cheerful music and coaching.

Unlike certified programs like Zumba or Body Pump, ABL workouts are a common name for classes with an emphasis on working out "problem" areas. Each fitness trainer determines for himself which movements to make complexes from, in which sequence to perform movements and with which projectiles to work.

As a rule, exercises include different versions of squats, lunges and bends to work out the hips and buttocks, as well as twisting and planks to pump the press.

The movements are repeated many times, and the speed and range of their execution periodically change. For example, a deep squat is done for 30 seconds, the next half minute is twice as fast, and then a pulsation is added — a slight rocking at the bottom point.

Due to repeated repetition, it turns out to load the muscles with light projectiles: dumbbells for 1-3 kg, a body bar, a fitness elastic band or a medball.

What ABL training is useful for

Since there is no single format for ABL training, it is difficult to conclude about their effectiveness. But based on the specifics of the classes, we can assume that they will help:

  1. Lose a few pounds. During the workout, the exercises are performed with minimal rest, so that the pulse remains elevated for all 45-60 minutes of the session. Thanks to this, you can increase your daily calorie intake and, if you do not compensate for this through nutrition, lose a few extra pounds.
  2. Strengthen the muscles of the legs and abdomen. ABL workouts consist of repetitive exercises with light weights. This format of work develops muscle endurance and at first slightly increases their volume.
  3. Improve overall endurance. Medium-intensity work with or without light projectiles, as well as various cardio exercises as part of the workout, pump the cardiorespiratory system.
  4. Get used to power loads. Weight training is necessary for health, but women often avoid strength training for fear of looking massive or simply because they don't know what to do. ABL training solves all these problems. A fitness trainer shows exercises and corrects technique, and working with small weights leaves no chance to "swing".

At the same time, you should not expect that ABL training will help:

Thus, ABL training is a good option for beginners. But if you want a pumped-up ass and legs and a flat relief belly, after a while you will have to switch to more intense loads.

In addition, it is important to reconsider nutrition, since the percentage of body fat depends more on diet than on physical activity.

Who is not allowed to do ABL training

There are several diseases and conditions in which it is worthwhile to approach any physical activity with caution. Before signing up for classes, consult with your doctor if you have something from the list:

  • diseases of the cardiovascular and respiratory system;
  • problems with the spine or joints, old injuries;
  • exacerbation of chronic diseases;
  • pregnancy.

Be sure to warn the coach about your problems and limitations.

How to try ABL Training

Look for group classes at fitness clubs in your city and sign up for a workout.

For classes, you will only need comfortable sports clothes, sneakers and a bottle of water. Mats, dumbbells, rubber expanders and other training equipment are usually provided by the fitness club.

If you want to try ABL workouts at home, you will have to buy 2 kg dumbbells: most programs are conducted with just such.

As for exercises, you can find ready‑made sessions from fitness trainers from different cities on YouTube. We've collected a few in the playlist below.

Make room for the class, spread out the mat and repeat after the coaches in the video.

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