If there is no time, opportunity, desire to train with a trainer, but there is a great desire to become the owner of the Apollo texture, you can effectively pump up the press yourself. And quickly – for a month and a half. A logical question may arise: if it is so simple, then why did thousands and thousands of people who wanted to rock hard, but did not achieve the desired cubes on their stomach?
Because in this case there is one secret, without which it will not be possible to pump up the press to the desired reliefs. Anyway, quickly. The secret, as well as a set of exercises for the press, estet-portal.com will be happy to share with its readers.
How to make cubes on the stomach: the secret of the relief press
It is believed that you can achieve the perfect press only by months of hard training, daily hundreds of sit-ups, twists ... Yes. If you choose the wrong training strategy. Indeed, in order to make cubes on the stomach, it is not enough, contrary to popular belief, only to pump the abdominal muscles.
The secret of success lies in a certain trinity, which is important to observe for everyone dreaming with an iron press. First – This, of course, pumping the abdominal muscles. Second – cardio to burn fat. And the third – correct diet. This is the secret of fast "sculpting" belly cubes.
The secret to getting a 6-pack abs is to combine ab exercises with cardio and a proper diet. This "triad" guarantees a quick effect in the form of relief muscles of the press.
The easiest way to make cubes on the stomach is for thin, slender people – they do not have to spend time burning fat, so in just a few weeks they can see noticeable results. Those who are denser, first of all, need to get rid of the “lifebuoy” that is girded around the waist; from fat. And without the "secret ingredient" in the form of cardio, diets are indispensable.
1. Diet. The amount of food consumed should be reduced, but at the same time, foods for gaining muscle mass, especially protein, should be in abundance. After training, a "regenerating sitting" is required: within 20 minutes after training, you need to eat protein food without fat as much as your palm can fit. Meals can be replaced with a protein drink.
2. Cardio training is necessary to stimulate metabolism, burn excess fat. It must be performed at least three times a week – on days free from swinging the press. To get started – 30 min, then – 40 and bring it up to 50. Running, swimming, skipping rope, exercise bike, orbitrek – the best form of cardio. Read about a set of exercises that help burn fat in the previous material estet-portal.com.
3. Abdominal exercises should involve all muscle groups – lower, upper, lateral (oblique) abdominal muscles.
Now you need to draw up a training plan and strictly adhere to it. Download the press optimally three times a week every other day. Remember: Abs-free days are dedicated to cardio training.
3. Abdominal exercises
Now you need to draw up a training plan and strictly adhere to it. Download the press optimally three times a week every other day. Remember: Abs-free days are dedicated to cardio training.
necessary to stimulate metabolism, burn excess fat. It must be performed at least three times a week – on days free from swinging the press. To get started – 30 min, then – 40 and bring it up to 50. Running, swimming, skipping rope, exercise bike, orbitrek – the best form of cardio. Read about a set of exercises that help burn fat in the previous material estet-portal.com.
3. Abdominal exercises
should involve all muscle groups – lower, upper, lateral (oblique) abdominal muscles.
Now you need to draw up a training plan and strictly adhere to it. Download the press optimally three times a week every other day. Remember: Abs-free days are dedicated to cardio training. It must be performed at least three times a week – on days free from swinging the press. To get started – 30 min, then – 40 and bring it up to 50. Running, swimming, skipping rope, exercise bike, orbitrek – the best form of cardio. Read about a set of exercises that help burn fat in the previous material estet-portal.com.
3. Abdominal exercises should involve all muscle groups – lower, upper, lateral (oblique) abdominal muscles.Now you need to draw up a training plan and strictly adhere to it. Download the press optimally three times a week every other day. Remember: Abs-free days are dedicated to cardio training.
40 and bring it up to 50. Running, swimming, skipping rope, exercise bike, orbitrek – the best form of cardio. Read about a set of exercises that help burn fat in the previous material estet-portal.com.3. Abdominal exercises
should involve all muscle groups – lower, upper, lateral (oblique) abdominal muscles.Now you need to draw up a training plan and strictly adhere to it. Download the press optimally three times a week every other day. Remember: Abs-free days are dedicated to cardio training. 40 and bring it up to 50. Running, swimming, skipping rope, exercise bike, orbitrek – the best form of cardio. Read about a set of exercises that help burn fat in the previous material estet-portal.com.
3. Abdominal exercises should involve all muscle groups – lower, upper, lateral (oblique) abdominal muscles.
Now you need to draw up a training plan and strictly adhere to it. Download the press optimally three times a week every other day. Remember: Abs-free days are dedicated to cardio training. must involve all muscle groups – lower, upper, lateral (oblique) abdominal muscles.Now you need to draw up a training plan and strictly adhere to it. Download the press optimally three times a week every other day. Remember: Abs-free days are dedicated to cardio training.
must involve all muscle groups – lower, upper, lateral (oblique) abdominal muscles.
Abdominal training plan is as follows:• 1-2 weeks: 3 sets of 20 repetitions of each exercise; • 3rd-4th weeks: 4 sets of 30 reps;
• Weeks 5-6: 5 sets of 40 reps.How to make cubes on the stomach: a universal set of exercises
1. Raising the torso.
Lie down, bend your legs slightly (it is better to fix your legs. At home, this can be done by putting your legs under a wardrobe, sofa, armchair…), keep your arms with your elbows apart behind your head or near your head. As you exhale, raise your shoulders a few centimeters. Make sure that the lower back does not come off the floor. On an inhale, lower yourself to the floor. The abdominal muscles must be constantly tense.
2. Lifting the torso with hand touching the foot. Lie on your back, bend your knees, feet slightly apart. Raise arms extended along the body a few centimeters above the floor. Raise your head, shoulders, tighten your abdominal muscles, stretch your right hand to your right foot. Repeat the same with the left arm and left foot.3. Trunk twists with load. Sit down, back and legs straight. Take the load (for example, a pancake from the barbell) with both hands, put it on the right near the thigh. Bend your legs at an angle of 900, raise them a few centimeters above the floor. Slightly lean back so that the torso and hips form the letter V. Turning the torso as you exhale, transfer the load to the other side. Lower your legs, return to the starting position.4. V-sit. Sit on the floor, knees bent at an angle of 900, back straight, arms extended forward. Tighten your abdominal muscles, lean back slightly, raise bent legs 20-30 cm above the floor. Start a simultaneous movement: the back leans back, the legs straighten at the knees. Stop the movement when the legs are at a 450 angle to the ground, the lumbar region is pressed to the floor, the head and shoulders do not touch the floor. Make the opposite movement: bend your knees and raise your torso.5. Raising the legs. Lie on the floor, legs straight, hands palms down under the buttocks. Tighten your abdominal muscles, while exhaling, raise your legs until they form an angle of 900 with the floor. While inhaling, lower your legs to the starting position.6. Plank with lowered hips. From the position of the classic plank, slowly lower your hips, without touching the floor, first to the left, then to the right. Try to go down as low as possible.Flat, elastic, embossed belly – it is beautiful. Inflated abs – it's not only beautiful. Exercises for the abdominal muscles are also beneficial for health: this is an excellent prevention of back pain, the development of correct posture, the ability to reduce the load on the spine. Also, during exercise, the internal organs receive more oxygen. Strong abdominal muscles will help expectant mothers during childbirth. In general, you need to download the press, but, as in any business, the system is important here, strict adherence to the chosen strategy. Then the result will be on the face. More precisely – on the stomach, as the wits would say. Watch us on YouTube:
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