How to pump up the abs for a girl
Fat accumulates in the abdominal area much faster than anywhere else. This fact is laid down by nature, which takes care of our future offspring. After all, a small fat layer warms the future baby. However, in all other periods, except pregnancy, a woman dreams of having a flat tummy. Therefore, you need to work out the press especially carefully. Today we will tell you how to quickly reach the cherished goal.
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How to build abs quickly
In order for the result to become quickly noticeable, certain rules must be followed. For example, exercise strictly on an empty stomach. Moreover, morning exercises will bring faster results than evening ones. The whole secret is that during training in the first minutes the body takes energy, breaking down glucose, which is contained in the blood, and after sleep it is actually not there, and the body is forced to "turn for support" to fat reserves, burning which, it receives the necessary strength to him.
Monitor the quality of your exercise. The correct approach will help to exercise a stronger load on the abs, and not on other parts of the body. Focus on your feelings, only the abdominal muscles should receive a lot of stress. If you perform the complex lying on the floor, then watch your back, in the lumbar region. It should be firmly pressed to the floor, and there should not be a gap, this is the only way to effectively pump the tummy. Otherwise, you can not only waste time on the rug, but also injure your back. Therefore, when doing any exercise, pay special attention to its technique.
Exercising every day is less effective than every other day. After all, having received a certain portion of the load, the body must rest. The optimal frequency for such activities is every other day. You should not load the body on critical days, it is better to skip training during this period.
Do 15-20 repetitions of each exercise, at least 2-3 sets. Try to distribute them so that all the abdominal muscles are involved, both upper and lower, and especially deep ones. In general, if the execution technique is followed, then with any exercise all abdominal muscles are worked out, just some to a greater extent, some to a lesser extent. You should feel pleasantly tired after class.
No matter how you rush to start the main workout, be sure to warm up. Otherwise, the muscles can be torn, and this is rather unpleasant and painful. Stretch after your workout. During strength training, you "clog" the muscles, and they seem to be shortened, and long, elongated muscles give them a beautiful shape, like stretching. Warmed up by training, they are easy to influence and quickly take on a beautiful shape.
When choosing a complex for yourself, focus on your physical fitness. You do not need to choose the maximum difficulty level if you have not played sports before. The result will be much less than from simpler exercises. After all, as we wrote earlier, technique is important for such exercises, and if you are not trained enough, you will not be able to follow it with a heavy load, but you should not linger on simple workouts for a long time, just gradually increase the load, feel your body.
How to build abs to cubes
Some people prefer to pump pretty hard, to cubes. However, for this to happen, you need not only to train well, but also to revise your diet. Working with the tummy, you train the muscles, and in order for their relief to become visible to others, you need to burn excess fat. This will help you proper nutrition... Do not go on too strict diets, breaking loose, you will nullify all your efforts. But some athletes still practice the so-called body drying, which allows you to quickly get rid of a large amount of fat. The essence of this diet is that almost all fats and carbohydrates are excluded from the menu. Sitting on such a diet for a long time is very harmful. If you nevertheless decide to dry out, then use the competent technique of entering and exiting the diet, and upon completion, try to eat right, otherwise the fat will return to its place rather quickly.
Be sure to follow your drinking regime. Water will help remove all toxins from the body. When fat is broken down, it forms toxins that are removed from the body along with fluid.
To form cubes, pumping the press, use additional weights. We will give a set of exercises below.
If it is not necessary to use drying during normal pumping of the press, then in this case you will have to dry out a little. Otherwise, the cubes will not be visible. Remember to follow all of our recommendations above to maintain your results.
Anti-cellulite wraps, hot soda baths, massage, baths and saunas will help speed up the process.
Many people prefer to use sports nutrition during training. But be overly careful with it, and consult your doctor before use. Many drugs contain tuarin and caffeine, which can adversely affect health.
Exercises for the press at home
Below are some of the exercises you can do for your abs at home. And yet, if you are overweight, you need to remove it. If it is available, it will not work to pump a beautiful tummy. Therefore, you can alternate strength exercises for the press with aerobic exercise... For example, running or jumping with high knees, jumping rope, etc.
And now directly exercises for the press:
- Lying on the blue, which is firmly pressed against the support, perform a shoulder lift. The exercise can be made more difficult by performing a double twist, i.e. simultaneously with your shoulders, raise your bent legs and stretch them to your elbows.
- The starting position is the same. Raise your legs at a 40-degree angle and write the alphabet with them. Don't forget your back.
- Lie on your side. Lift your torso using one elbow and toes. Raise your other hand above your head. As you exhale, wind it under you, return to the starting position.
- Get on the plank. The torso should be as tense as possible. Lower the pelvis in one direction or the other, touching the floor with it.
- From the same position, only on straight arms, turn your legs alternately under the torso and back. Try to wind your leg as far as possible, while twisting the body.
- If you can hang from the bar, do several leg raises at an angle of 45 degrees.
- Sitting on the floor with a straight back, put your hands on the back of the floor, raise your legs at an angle of 40 degrees, perform a "fold". Bending your legs, pull them towards your chest.
- From the previous starting position, do the twists. Lift your arms off the floor and extend in front of your chest, raise your legs to the maximum possible height. Make turns of the body to the right and left, while pulling back with your hands.
