How to pump up the abdominal muscles? Answers to the questions

According to statistics, twenty % of women are attracted the most in the body men are the abs, 42% of men, in second place after the biceps, put cubes as the main task for the gym. the Internet replete with articles on how to build muscle in the press in 2 days …

Actual topic, demanded, but, unfortunately, correctly little where is the lighted! This article will show you how to. download the press, what exercises to choose and how to eat right, to see the cubes on the stomach.

Unfortunately, this muscle group is very difficult to pump, and low-level athletes simply load it incorrectly. If you have no positive dynamics, and even lower back aches after training, know: you are doing the wrong exercises or with improper execution technique.

And, of course, in 20 minutes, an hour, a week, a month, make a stomach ideal – impossible. Do not pay money for miracle techniques. You get noodles on your ears, instead of muscles.

We’ll pay attention to real ways of how to pump up the press, using only efficient pumping schemes.

• Anatomical structure of the abdominal muscles
• The right training technique
  • Talk about nutrition
• The program for a high-quality study of the abdominal muscles
  • Safety precautions
  • Useful exercise information
  • Slim waist and flat tummy from Natalia Korotkova
  • Relief press from Katya Usmanova
  • Complex of fitness model Denis Gusev
• 4 ways to make press training more effective
  • Use a horizontal bar instead of a captain’s chair
  • Rolls with a wheel
  • Do weight training
  • Supersets with Aerobic Exercises

Anatomical structure of the abdominal muscles

To know how best to pump the press and succeed in training, you need to know their anatomy and function, at least at a minimum level of understanding how to do exercises on target group including it as much as possible. It often happens that people seem to pump one muscle, but actually work completely different.

This muscle group consists of:

• rectus muscle (these are the very cherished cubes);
• transverse (deep) is under the main;
• internal and external oblique (diagonal).

If you want relief and powerful cubes, then you need to download the press following 3 components that are inextricably linked:

• A program of a certain type;
• Diet with which you will get rid of fat the layer covering the stomach;
• Loads aimed at increasing the volume of muscle fibers.

The right training technique

It is believed that overnight at gym, killing, you can achieve amazing results. However, it has been proven that exhausting repetitive exercises lead … to increased stamina, not muscle growth and not give an increase in the rectus abdominis muscle. Yes, and such training can lead to back injury, in particular of the lumbar region.

For many it will be news, but the abdominals are the same muscle as and everyone else, and you need to download it accordingly according to the system as well for other groups. Add the right diet, you get rid of fat on your stomach and quickly see the treasured cubes.

Talk about nutrition

This is a very important component, as nutritionists have proven that cubes appear in athletes with subcutaneous fat, not exceeding the threshold of 10%.

Without a well-formed diet, training doesn’t make sense. have. If you are thinking about how to build muscles of the press, then right now make yourself the right menu, including the following products in it:

• Cereals
• Vegetables
• Fruits

You should refuse to take fast carbohydrates, foods with high animal fat, convenience foods, or at least reduce their number to a minimum, so they are mostly deposited on the stomach.

Agree, under three layers of fat, the cubes will feel uncomfortable, yes, and why are they there? As a stand for another hamburger?

The program for a high-quality study of the abdominal muscles

First thing you need to do is to make the right program. In any case, experience professionals and medical advice will be important conditions maintaining health and high performance.

When compiling, you need to consider such an important factor as genetics, because some people gain weight hard, while others – for some holiday weekend gaining several kilograms.

The conclusion is logical: for each type of physique (asthenic, hypersthenic, normosthenic) requires its own training program, loads and duration of classes.

Safety precautions

Try to concentrate throughout the exercise. focus on muscle function, emotional and psychological “relationship” between you and the press.

We remind you that in order to comply with all safety precautions, you should consult with your doctor if your condition allows health load yourself to one degree or another.

Since each person has his own level of physical fitness, then choosing programs how best to pump muscle, you need look at the difficulty level of doing the exercises.

Newbie:	Twisting (upper part) 2 sets – 20 reps Reverse twists (bottom) 2 – 20 Bridge (oblique muscles) 2 – 20
Medium difficulty program:	Tray of legs on the crossbar (lower part) 2 – 20 Twisting on a special ball (upper part) 2 – 20 Bridge (oblique) 2 – 20
For advanced:	Twisting on an inclined bench with a weight (upper part) 3 – 20 Bike (lower abdomen) 3 – 20 Tray of legs on the bench (lower abdomen) 3 – 20 Tray of legs lying on the rug (lower abdomen) 3 – 10 Bridge (oblique) 3 – 30
For professionals: Such a program consists of “supersets” for 2 exercises.	Superset number 1 Twisting on the mat (upper part) 3 – 20 Tray of legs to the horizontal bar (lower part) 3 – 20 Superset number 2 Body turns (oblique) 3 – 10 Tray of feet on the mat (lower part) 3 – 5 Superset number 3 Twisting lying on a rug (upper part) 3 – 20 Plank (bottom) 3 – 1 minute Superset number 4 Tray of legs on the bench (lower part) 3 – 10 Standard twists (upper part) 3 – 20

Useful exercise information

• It must be remembered that any muscle in the human body can adapt to physical load. You will have to “surprise” your abs every 1-2 months new exercises, programs or increased loads.
• In standard twists, do not pull your head.
• Watch your breath – this is an important part when doing exercises. Starting position – inhalation, twisting – exhalation.
• Take your time. Concentrated execution is the key success.
• In the final phase of twisting, strain your stomach as much as possible.
• If the load has become insufficient for you, then go to the next, more difficult program.
• Try to keep tension throughout exercises.

We have selected the most effective exercises for you. the press in the gym and at home.

Remember that only working at the maximum of your capabilities will give explosive effect, since during the execution of the last 2-3 repetitions, your muscle fibers break and hypertrophy, which leads to growth in volume.

We must constantly monitor this maximum and try it reach at every workout.

Each of the complexes will not take more than 15 minutes of the total time. training. It’s worth it. Spend 45 minutes a week and after you girls with genuine interest will begin to look around, and guys with envy.

The words of one of the great bodybuilders of all time: “Try your best at training as if it’s the last time, strive to cross the pain threshold, and you will achieve everything that is not you wish. And no one will stop you. “Remember them, making them yours. the motto!

Good luck!

Slim waist and flat tummy from Natalia Korotkova

Relief press from Katya Usmanova

Complex fitness model Denis Guseva

4 ways to make press training more effective

Twisting is good for beginners, but take it to the next level. intensities and try advanced exercises to get chiseled cubes.

Like any other part of the body, the rectus abdominis muscle in the final eventually adapts to simple multi-repetitive exercises. it means your good old program is no longer good.

When the basic exercises no longer give the same results, Use these tips to improve your performance. training for the press. However, keep in mind that these techniques will ask heat your bark and make it hurt like it didn’t hurt already long ago, or even stronger.

Use a horizontal bar instead of a captain’s chair

The captain’s chair is that simulator on which you cuddle back to soft back, resting forearms on soft armrests with handles. This is a great tool for isolated working out the lower press, especially for beginners.

If you really want to improve the middle part of your body, carry your leg lifts to the horizontal bar. Drooping on straight hands from the horizontal bar, you make the muscles of your core harder to stabilize the body – this effect cannot be achieved, resting against the back of the simulator. This additional load on the core carried over to the whole movement as a whole. Raising the legs in the hang will help hone cubes, making the waist more aesthetic, and balance the box.

Another advantage of replacing the captain’s chair with a horizontal bar: if you hold on to the bar without resorting to the help of the straps, you will develop grip strength at the same time as the press is pumped.

Rolls with a wheel

This device looks deceptively simple. It’s even bigger more like a toy than training equipment – ordinary wheel with handles in the center. But it’s worth a try once exercise with him, as you will immediately realize that this is the most advanced simulator of all possible.

That’s because when you roll forward on the wheel, your muscles the entire middle of your torso should work as much as possible intensively to maintain stability of the spine and not give body fall down. Then, when trying to pull the wheel back with with your pelvis down and your back straight, you will feel that your the widest, shoulders and arms work together with the press, resisting gravity and returning your body to its original position. Such the feeling that every muscle in your body is involved in movement, but not allow yourself to make a mistake – the main role in returning to the initial position belongs to the press.

During the first workout with the wheel, roll forward as much as you can while maintaining the correct shape, and come back. Be careful – very easy to overestimate their capabilities, and as a result plop down to the floor with their faces. As strengthen the core muscles try to roll forward farther, so that your body is almost touching the floor.

Do weight training

Remember, the press is also a muscle. So why not train him like any other muscle group? If in the past you don’t managed to achieve the desired cubes, it’s time to introduce use weights in your program.

If you are worried that due to the use of weights your waist will become too massive and wide, do not worry. it prejudice. However, if you want to make the silhouette more powerful and straightforward, you can not do without burdens.

By training core using weights, you will also improve and other indicators, namely balance, stability and strength. AT as exercises with weights try twisting with a rope in crossover, leg raises lying with weighting legs or lifting pelvis up with a dumbbell between the feet. Many power rooms have special simulators for the press that you can take advantage if you want to add weight training, therefore, do not be afraid to include new units in your complex.

Supersets with Aerobic Exercises

Even increasing the number of exercises and adding more complicated movement, it’s still difficult to pump up the press so that the cubes clearly stood out. Use supersets on the press. Turning on aerobic movements in each exercise not only gives a non-standard strain on the abdominal muscles, but also allows you to burn more calories. it a great way to lose excess fat, which usually cubes are hiding.

Alternate your program with aerobic supernets. lifting legs in the hang with a climber. Rest as little as possible between exercises. Alternatively, do a burpee after approach with the wheel. You can also add a knee lift to within 30 seconds by doing exercise bike on the floor. Turning on these aerobic exercises seem like a trifle, but after 8-10 of such super sets you will realize that you have done a serious job!

Interesting topic:

1. Errors in training press cubes
2. How to Pump Up Press Cubes at Home