The ABL program is designed specifically for women. Strength training is aimed at developing the muscles of the abdomen, buttocks and legs. The abbreviation ABL is an abbreviation for "Abdominal Buttocks Legs", which in English means "stomach, buttocks, legs." It is in these places that “extra” kilograms strive to appear. Therefore, this system is ideal for those who want to put in order a figure.
ABL fitness. What is it?
The system includes aerobic and strength exercises that develop stamina and allow you to drive off excess weight quickly enough. Under aerobic exercise, a large amount of calories is burned. But with intense exercise, muscle loss occurs. Meanwhile, strength exercises restore muscle.
This is the advantage of the ABL program. The combination of exercise complexes gives a load that makes the body more toned and allows you to maintain muscle tone. The system is aimed at correcting the muscles of the abs, buttocks and legs. It is worth noting that the ABL system also includes stretching exercises, which allow you to relieve muscle tension and normalize breathing.
Program features
What are the benefits of the exercises that ABL fitness offers? What does it give? Unlike heavy weights, these exercises are suitable for those who do not want to build large muscles. And also for beginners, since the complex is designed in such a way that it is suitable for any level of training. During classes, additional equipment is used as a burden:
- bodybar;
- fitball;
- step platform;
- dumbbells;
- rubber shock absorbers;
- and other.
Benefits of ABL Fitness
Dynamic and exciting workouts not only allow you to transform the body in a short time, but affect the body in a complex way, developing muscle strength and increasing endurance. A large selection of additional equipment allows you to diversify your workouts and makes versatile the relatively new direction of ABL. Fitness classes that combine aerobic and strength exercises will help:
- strengthen the heart and blood vessels;
- develop bone density;
- improve sleep and overall well-being;
- cleanse the body of toxins;
- increase the stamina of the body;
- normalize metabolism.
Rules and features of training
Training consists of three components: warm-up, main and final parts.
- The warm-up includes warm-up exercises. The aerobic part activates fat burning and prepares muscles for active work. What is often used step-platform. Despite the fact that this program is recommended for people with any level of training, for many, however, classes on the steppe present a particular difficulty. It’s not a bad idea to begin to master the basic movements on the platform. It’s worth it, because exercise with a step burns much more calories than other types of aerobics.
- The main part consists of repetitive exercises, combined in blocks. The power unit with additional weights is organically integrated into the training ligaments. The weight of the weights is selected individually depending on the capabilities. ABL fitness (photo below) consists of exercises combined into mini-complexes that are repeated three times.
- The final part focuses on exercises to restore breathing and heart rate.
Who can I do?
ABL workouts combine exercises of varying intensity, so they are suitable for people with poor physical fitness. In order to properly train the necessary muscles and not harm your health, you need to perform the exercises correctly. Monitor both the position of the body and the speed of the exercise. Unlike other programs that are suitable for both women and men, for example, the ABS program, ABL fitness is designed specifically for women, so zone correction is effective and fast.
What do women get from classes?
- The first is the high energy consumption of the body. Accordingly, fast burning of calories and effective weight loss. Adhering to proper nutrition in a short time can achieve the desired weight.
- The second - power load will strengthen the muscles of the buttocks, legs, abs and back. Moreover, even with significant weight loss, the muscles form an attractive physique. Also, do not be afraid of excessive muscle gain, since testosterone in the female body is not enough for a significant change in muscle fiber. With the calculation, the additional weighting that ABL fitness offers is also selected. What does it mean? The complex is aimed specifically at the formation of the waist, chest and legs, and not at the acquisition of the muscles that are taut.
- Third - the intensity of classes allows you to develop joints and ligaments, increasing their mobility and elasticity. Directly affects the blood supply to the hip area of ABL fitness. What does this mean for women? This is a good prevention of a number of diseases of the reproductive system and protection against injuries of the hip bones.
How effective is ABL fitness? Reviews confirm that this program is the most optimal type of fitness for those who want to lose weight. The load is felt a little stronger, which affects the figure for the better.
First you need to choose lighter exercises. Gradually increase the load, which will achieve visible results. A beautiful relief will appear in just two months. And (which cannot but rejoice) endurance will appear.
Losing weight with ABL is really wonderful. A big plus is that a slender fit figure is preserved , the body does not grow with muscles. Step is a little tiring, but we can say with confidence that training will give results. The figure will change for the better, hips and buttocks will noticeably tighten. To improve body shape and lose weight - the best form of fitness.