A beautiful relief belly, on which elastic cubes of the press appear with every light movement – the dream of almost every man, and a good half of women. It is believed that the cubes on the stomach are a symbol of a healthy and pumped body that cannot be ignored.
But to achieve such a relief tummy is not so easy, many are surprised: “I seem to be doing exercises, but the cubes still do not want to appear!” What’s the matter? We hasten to surprise you, adorable “cubes” – everyone, fat or thin, has, in fact, it does not depend on physique at all, however, for most of us they are reliably hidden under a layer of subcutaneous fat.
You can do special exercises for a long time and stubbornly, but you never see a beautiful belly, that’s why it is so important to know how to pump up abs cubes correctly.
We hasten to please you: to fulfill your cherished dream, you just need to work a little: a little willpower, patience and great desire, and then in just a few months you will be able to boast of your perfect tummy. By the way, you can really cope with this task even at home, the main thing is not to be lazy and follow a certain regimen.
Cardio training. And this is just the beginning!
“Cubes” or, rather, “squares” on the abdomen are rectus muscles of the right and left sides, each of which is separated by connective tissue bridges. As a result, each muscle forms 4 cubes, that is, there are 8 of them in total: only the top six will have a square shape, and the last 2 more resemble rectangles.
As we have already said, everyone has them, but they all manage to get to them with varying difficulty. Since the barrier between you and your dream is a layer of subcutaneous fat, therefore, you need to get rid of it, which is easiest to do with the help of cardio training.
It is intensive exercises that are able, better than others, to cope with this task: the pulse rises to 130-150 beats per second, due to which the heart muscle is pumped, endurance is strengthened and adipose tissue is actively burned. The best cardio workouts are step aerobics, fitness and even running, which is the easiest place to start with. It is advisable to run on an empty stomach, only 30 minutes 4 times a week is enough.
Remember that every run is a new step towards a beautiful belly.
And all the myths about local combustion of fat – leave aside, it is impossible, therefore it is necessary to force the whole body to work. Do not like to run – ride a bike or rollerblades – the effect is not a little worse, but for some it may be more interesting.
Without proper and healthy nutrition, it is almost impossible to achieve the expected result, it is very important not to starve, otherwise you risk slowing down metabolic processes, but also not overeating by eating small portions.
In fact, there is nothing complicated: you need to give up various fast foods and semi-finished products, if you have pampered yourself with something like that before. Eliminate starchy foods and sweets, especially if you want to achieve a quick result.
Preference should be given to products that contain slow carbohydrates, these are various cereals: rice, oatmeal, buckwheat, bran cereals, as well as all kinds of vegetables, fruits and nuts.
Try to ensure that most of the carbohydrates enter your body in the morning, their percentage in the total diet should be no more than 30%. The remaining 70% should be proteins: sea fish, cottage cheese, eggs, milk, protein shakes.
Naturally, alcoholic beverages are completely excluded. Make a rough meal plan for yourself, which should take into account the basic rule of dietary nutrition: carbohydrates decrease and protein increases.
And the most important thing
According to experts, in total, it is necessary to spend no more than 15 minutes a day on pumping the press, and this can be exercises during training, before or after it. For beginners, it is generally enough to perform light exercises in just 2 sets.
It is also important to remember that before the next workout on the abdominal muscles, at least 48 hours of complete rest must pass, otherwise the muscles will not have time to rest, it is at this time that they grow and increase in volume.
The cubes on the stomach are the same muscles, which means they can be built like everyone else by using the extra weight. It is especially effective when lifting the body in the “Roman chair”; you can also perform twisting with a dumbbell or plate on an incline bench.
Remember that this business does not tolerate fuss, especially if you decide to train with weights: 2 workouts per week is enough. Many would like to achieve an amazing result in just a month, for this, performing exercises almost every day, however, they are already quickly coming to the conclusion that, in the end, the effect obtained does not live up to expectations.
It is also important to remember that the principles of training for a girl and a guy will not differ much, but the result should be different. Standing out cubes over the entire surface of the abdomen are more male fun than female, because, you must agree, the tummy of a young girl with 8 contrasting cubes is not the most feminine sight.
Ideally, two vertical stripes should be drawn and one horizontal at the top. If something else began to appear, then most likely you overdid it and begin to move in the direction of the male press, which, by the way, is not very good for health, especially for reproductive function.
Below is a list of simple yet highly effective ab exercises that are easy to do at home. After them, it is advisable to stretch well to relieve the general tension from the muscles. The number of approaches is arbitrary, but experts recommend no more than 3 to 20 times in each case. That’s all the secrets, success!
- Body lifts. Lying on your back, bend your legs at the knees, put your hands behind your head. Raise the shoulder blades above the floor level, while the lower back should remain on the floor. Make sure that the lifts are carried out by the press, and not by the hands or muscles of the neck.
- The starting position is the same, we lift the body up 45 °, arms at this time are extended forward.
- “Cot”. The starting position is the same, stretch your legs, press your lower back tightly to the floor, and throw your hands behind your head. We perform the “fold” exercise, while the arms and legs should remain level, and in the lower position, the lower back should not come off the floor.
- Raising the legs – very useful for the bottom dice. The arms must be extended along the body, the legs must be raised by 45 °, while the actions must be smooth, and the lower back does not come off the floor.
- The principle is the same as in the previous exercise, but we raise our legs one by one.
- Everyone knows the “bicycle” exercise since childhood: we imitate the rotation of the pedals with our feet, while lying on our back, and palms should be hooked on the back of the head.