Effective Abdominal Workout: 5 best exercises to form cubes

Currently, there are a huge amount of training, Workout-oriented abdominal cubes. This article will tell you everything you need to know about building a beautiful, sculpted body.

You can be strong … you can be big … but everyone really cool guys incredibly cool press. If you want to pump up the press, like Arnold Schwarzenegger, that’s great.

If creating a relief figure is such an easy thing, why does not everyone have a tightened and raised stomach? So there is some kind of problem.

You know what happens when millions of people want something so that it makes them crawl google in search of their desired late night, keeping wallets ready.

Of course … this is a siren for cunning marketers hiding in the shadows. Perhaps it’s better to call them eagles soaring above their heads, looking for weakened prey.

Content

• Correct press training to embossed cubes
• How to pump embossed die blocks in 2 easy steps
  • 1. Lose Weight
  • 2. Develop all your abs
• The Real Shortest Way to Six Press Cubes
• Best Exercises for Exercising Muscle Press
  • Basic exercises
  • Twisting not the top block
  • Elbow support
  • Hanging legs on the bar
  • Bike
  • Press roller
• How to create an effective training program and build press
  • 1. Combine exercises with weight and with your own body in one training
  • 2. Exercise regularly
  • 3. Make sure that progress does not stand still
• Workout program for the abdominal muscles
• Can sports nutrition supplements help pump faster press?
• To summarize the training of press cubes

Correct press training to embossed cubes

Okay, okay, that sounds a little dramatic, but my point view is as follows:

• Someone will tell you that only a few exercise a day to get a bump … but it error.
• Someone will say that it is imperative to do squats and deadlift, otherwise it’s impossible to form a beautiful torso … but this is mistake.
• Someone will say that you need to eat only certain foods, and everything else is by no means impossible … but this is a mistake.
• Someone will say that you just need to lose weight … but this error.
• And someone will say that it’s all about food additives … but they don’t are right.

In fact, you need to do just two things well:

How to pump embossed die blocks in 2 easy steps

Forming six abdominal cubes is easier said than to do. Although quite simple, if you follow certain instructions.

1. Lose Weight

I think this is obvious.

The first reason why six dice are not visible is the presence of a large fat layer covering the muscle layer.

Having lost fat, you will become closer to your goal, if not already reach her. However, the following question arises from this: how lose weight?

Firstly, you can not directly get rid of fat on the stomach. Losing weight in limited areas of the body is a myth.

Targeted Fat Loss or “Limited Reduction” for a Long Time are hot buttons for selling fitness books, magazines, DVDs, nutritional supplements and more.

One workout for weight loss hips, and another for “sculptures” of the middle part of the body. This food should reduce fat by belly and this food can somehow make your hips slimmer.

I wish it was so easy.

Studies have shown that muscle training is really lead to increased levels of blood flow and lipolysis (fat breakdown cells into energy used) in the area of ​​trained muscles, but the effect is so small that it does not matter.

Muscle training burns calories and thus contributes to their growth, burning fat, but does not directly reduce the amount fat formed on these muscles.

Thus, fat loss is a process in which is involved in the whole organism.

For effective weight loss, you must maintain a deficit calories, which causes the body to reduce its total fat reserves. Abbreviations occur everywhere, however, some areas “dry” faster than others.

The bottom line is that you can train as much as you like while the press will not explode, but you will never see the result, until you direct the percentage of body fat to the necessary ratio.

This ratio should be: 15% or less body fat for men and 25% or less – for women.

Here is a visual image that shows how it looks press with different amounts of subcutaneous fat:

As you can see, the abdominal muscles become visible at 15% and 25% in men and women, respectively, and especially stands out at 10% in men and 20% in women.

It was previously mentioned that some parts of the body lose fat faster than others.

Unfortunately, the fatty layer covering the muscles of the core especially its lower parts, terribly stable. And it’s not about individual characteristics of the body, and in physiology.

The reasons why fat cells in this area of ​​the body are harder burned than others, scientifically sound. And fortunately, there are various strategies to improve this situation.

2. Develop all your abs

In other words, you need to pump all the muscles of the core. Exist the common belief is that people performing a lot of weight exercises (squats, deadlift, exercises with additional weight, etc.) do not need to exercise the abdominal muscles.

You can not agree with this. Let’s take a quick look at the muscles which make up the abdominals.

Firstly, it is rectus abdominis (rectus abdominis muscle). So called a muscle group that look like six “cubes”:

Then a few other abdominal muscles that complete the appearance of the torso, these include oblique and abdominal (or transverse, as it is usually called), and also gear muscle:

Do not discount the need to develop these muscles, except for the “pretty” rectus muscle.

Here is an example of the press, with poorly developed lower layers of the muscles bark:

Yes, it doesn’t look bad, but there is no oblique relief abdominal muscles, dentate muscle is underdeveloped and there is no line transverse muscle.

Some have a different problem: their rectus muscle is weak, or expressed heterogeneously, while the remaining abs muscles pumped:

If the oblique muscles are too swayed, then the rectus muscle insufficient, and the transverse and dentate muscles can absent.

Now let’s take a look at how good should look, proper abdominals:

Of course, the model (Greg Plitt) and the genetic data are much better than those two guys, but he’s no worse than the second guy. Simply he has an ideal balance of development of all the muscles of the core.

The goal is not just to get beautiful “cubes”, but to have great press.

I do not look like Plitt, however I have personal experience in work on building a muscle group of the abdominal muscles. This is me somewhat years ago:

I had about 7% fat and, as you can see, enough good muscle building cortex. It is worth noting that I performed and squats, and deadlifts, and some abs exercises, but this is not what I would like to write about in this article.

(If you’re wondering why I only have four “cube” instead of six, it is solely a genetic cause. At some people have better abdominal rectus muscles than others.)

A few months after I took the first photo, I started doing exercises that I’m going to share in this article a little later. The result can be seen in the following. photos. There is a year of difference between the first and second photo.

This rather sharp improvement was the result not only training straight muscles, but also other major abdominal muscles press.

The Real Shortest Way to Six Press Cubes

It doesn’t matter whether you are a man or a woman, a thin person must have developed abdominal muscles.

You can lose weight with proper nutrition and diets, and for core muscle development needed training as isolated muscle groups, and all muscles in general.

Use this workout and flexible diet program to lose up to 5 kg of fat and form beautiful muscles in just 30 days … without exhausting fasting or constant training in the gym.

Best Exercises for Exercising Muscle Press

I saw and talked with many people who regularly doing an incredible amount of different exercises that can standing in the bar an impressive amount of time, but all this is not leads to results – their press remains underdeveloped.

It is necessary to leave the “comfort zone”, i.e. is necessary give an increased load on the muscles for their growth. It is worth paying attention to, and, in the case of power weight training, increase from time to time weight.

One of the biggest mistakes is the lack of power exercises with weight when working on the muscles of the core.

I recommend that every workout has at least several different weight strength exercises for the press.

Before we talk about shaping training, let’s consider what individual exercises are.

There are almost endless numbers of different exercises for shaping the abdominals and almost as many opinions on which of these exercises are better. TO fortunately, we are only interested in some exercises that will help in the formation of the crust.

All exercises mentioned in this article were selected on based on some research as well as my personal experience that was gained in the course of work with hundreds of people.

I also described a few exercises that you can to fulfill, but if you carefully follow the basic plan, then rather all they are not needed.

Basic exercises

Squats, deadlift, bench press, lying on a bench, a classic army bench alone is not are exercises for the formation of the abdominal press, but they effective for building and strengthening core muscles.

They are also the most important exercises for the general. building and strengthening the muscles of the body. If you do not do them and do not If you are going to do, then you are losing the lion’s share of progress.

Twisting not the top block

Twisting on the top block is one of my favorite exercises, which helps a lot in the formation of the rectus abdominis muscle.

The option of “wriggling” twists, in which in addition to rectus muscle, there is a large load on the oblique muscles of the press. AT in this case, the sequence of actions is as follows: necessary touch the right elbow of the left knee, then the usual straight twisting and the left elbow touches the right knee, back to center and so on.

Elbow support

This exercise is considered one of the best in which involved the rectus and oblique muscles of the abdomen (including their lower parts).

You can start with knee lifts, but you need to strive to perform exercise with outstretched legs. After a given load it will become small, you can add weight, for example, hold down a stuffed ball between the legs.

Hanging legs on the bar

This exercise is similar to the previous one, but requires much more effort.

Similar to the previous one, the first time it can also be performed with bent knees, but strive to perform with outstretched legs. Over time, you can add weight.

Bike

Do not let this easy exercise fool yourself – it is A great addition to your workouts. When doing the bike involved oblique and transverse abdominal muscles.

Press roller

I am not a fan of various gadgets and other gizmos for training, but the press roll is really effective and cheap means.

If you want to include this exercise in your program regular workouts, then you need to purchase high-quality a video, for example, like this:

Although you can use any?

Weight for this exercise can be added using weight vest.

How to create an effective training program and build press

Rules for creating a workout focused on shaping The press is very simple:

1. Combine exercises with weight and with your own body in one training

Press capable of deep, separate reduction of individual muscle requires much more training than many might think. In this case, the “periodic” exercise approach is the most effective way to achieve this.

2. Exercise regularly

The optimal training frequency is the subject of endless debate. However, the main rule can be distinguished: the smaller muscle group, the faster it is restored.

So after general exercises such as deadlift or Squats take longer to recover than after isolated exercises, such as biceps.

So I noticed that, like the calf muscles, the muscles presses can make more cuts than large muscle groups.

I noticed that 2-3 workouts for the press per week, and at the same time, general strength training is the “golden mean” for maximizing results and prevent overtraining.

If we consider the issue of the required number of workouts for the press a week, then it is worth leaving 1 to 2 days of rest between workouts. If I plan three workouts a week, then I prefer to train on Mondays, Wednesdays and Fridays, or Tuesday and Thursday – if you plan two workouts.

3. Make sure that progress does not stand still

As with any other workout, the main goal of the workout is to become stronger, with beautiful, toned muscles.

The weight that is used during training should gradually increase as the number of times you can to do with weight will be equal to the number of repetitions of the same exercises without weight.

Now that we know the “rules”, let’s take a closer look how to plan your workouts.

The training scheme is elementary. Need to do exercises cyclically. In one cycle – 3 exercises that are necessary perform continuously one after another. We do rest only between cycles, between exercises inside the cycle do not rest.

Workout program for the abdominal muscles

How to build a loop:

1. The first set should include a strength exercise, such like twisting in the upper block, raising the legs with emphasis on the elbows or lifting legs in the hang on the crossbar – only 10-15 repetitions.

If you can’t do the exercise at least 10 times, then need to reduce weight. If you do 15 times – time to add a couple of kilograms.

2. Immediately go to one set of exercises without weight and make it the maximum number of times.
3. We move on to another set of exercises without weight and do its also the maximum number of times.
4. Rest 2-3 minutes before the new cycle.

For example, here is one of my favorite loops:

• 1 twist set in the upper block, 10-12 times
• 1 set of leg lifts at elbows maximum number of times
• 1 bike set maximum number of times

Rest 2-3 minutes

I usually insert press cycles between sets on common groups muscle to save time. For instance:

• 1 set deadlift
• 1 cycle per press
• Rest 60-90 seconds
• 1 set deadlift
• 1 cycle per press
• Rest 60-90 seconds

Etc.

It’s better to set a goal – 3 cycles per press for one workouts (and 2-3 workouts per week). In fact, this is not so. easy as it seems!

Can sports nutrition supplements help pump faster press?

No natural substances can “burn fat”, no matter what complex or pseudo-scientific explanations were not.

Additive companies most often talk about increased fat oxidation (while muscle mass maintained), while supporting the thyroid gland, inducing thermogenesis, blocking enzymes related to the deposition of fat, inducing enzymes that cause fat loss by controlling levels hormones and neurotransmitters, reducing water retention, improving nutritional digestibility and much more.

Well, let these aspects really affect weight loss, but this type of marketing is nothing more than an attempt to blind terminology and scientific half-truth, in the hope that we all believe.

If you look at the science of fat loss, you will find that the right supplements may help but not compensate for poor nutrition and training. If you follow the tips of this article, and do not torment yourself exhausting diets and workouts, then supplements can be extracted a benefit that truly accelerates fat loss.

To summarize the training of press cubes

Almost every fitness guru and workout program promises give you six dice in a very short time, but few really can fulfill that promise because actually In fact, this is not so fast.

There is no panacea for creating a beautiful torso. If you are if you want a thin, sexy belly, you need to be patient, eat right and exercise. If you are ready to wait months, and not days, then you will come to the desired results.

Now you know everything you need so that in the end get six dice, get out of your comfort zone and proceed to work!