Fitness and health >>>> How to build cubes in the abdominal area?

How to build cubes in the abdominal area?

The dream of any person who is keen on fitness - cubes on his belly - does not come true for everyone. How to create cubes in the abdominal area so fitness doesn't become a waste of time.

The visible cubes on the abdomen are the abdominal muscles (straight and oblique) visible under a thin layer of fat and skin. In order for the relief of the muscles of the peritoneum to become visible to the eye, a layer of fat on the abdomen must be no more than 9-13% (for men) and no more than 13-15% (for women).

But simply fat burning exercises in the abdominal area will not form cubes on the abdomen, since the muscles should become convex - to increase their volume, and only in this case cubes will begin to be seen in the abdominal area.

In order to burn fat in the abdomen, intense exercises for all types of abdominal muscles and a diet with restriction of carbohydrate food are necessary, but in order to make the muscles relief, they need growth, and this is possible only when switching to protein nutrition and static exercises on the abdominal muscles.

It should be mentioned that due to the peculiarities of physiology, due to which the fat layer in women in the abdominal muscles leaves slowly, women have more difficulty in pumping up abs than men. That is, a woman will have to train more and more efficiently, while in men these cubes will begin to form only with proper nutrition and correct exercise technique.

Since beauty usually requires sacrifice, and body beauty requires twice as much sacrifice, then sweets and pastries will become an obstacle to the formation of cubes on the stomach, and it is with these foods that you will have to say goodbye.

The effectiveness of pumping the muscles of the press to cubes depends on how protein food enters the diet - before exercise or after exercise. It is more correct when protein meals are consumed after workouts - they are needed to nourish the muscles after exercise, and to maintain vigorous workouts, fats and carbohydrates are taken in the diet a few hours before exercise, so that the body has where to draw energy from. When it comes to carbohydrates in sports, then, of course, they have nothing to do with fast carbohydrates. Slow carbohydrates are needed here, which will gradually be captured by the body and maintain its energy tone. Exercises for pumping abs cubes are reduced to three groups: pumping the muscles of the upper press, pumping the muscles of the lower press and pumping the oblique muscles of the abdomen.

Pumping the muscles of the upper press:

Exercise 1. Lie on your back, fix your ankles, bend your legs at the knees. Put your hands behind your head, clasping your hands and clasping the back of your head. Raise your upper torso without lifting your back completely off the floor and hold your weight from 1 to 10. Straighten and lie on your back, repeat the exercise 10 times in 3 sets. For a more effective result, keep score from 1 to 10, from 11 to 20, from 21 to 30, ... from 91 to 100.
Exercise 2. Lie on your back, put your hands behind your head and grab the back of your head, turn your elbows to the sides. Raise the upper torso (tear off the shoulders and part of the back from the floor) and bring it closer to the legs slightly raised and bent at the knees. Keep your legs on weight and, bending your back, with frequent movements bring your head closer to your knees, unbend, but do not completely lie on your back. Thus, do 10 bends on weight in three approaches. Between approaches, take the starting position, straightened on the floor while lying down. At the initial stages of training, do the exercise in an intense rhythm to burn fat, and after a time, when the fat layer begins to decrease, switch to a slow pace with second freezes in a bent position and at moments of extension to build muscle mass.
Exercise 3. Lie on your back, put your hands behind your head, simultaneously raise your torso and lift your straight legs off the floor, keeping balance on the buttocks and lumbar spine, bend your knees and bring your upper body closer to your bent legs at the same time, but do not approach with touch. Straighten your legs, but do not lay them on the floor, take your back slightly back, continuing to maintain balance, bend your legs again and bring your upper body closer to your legs. Thus, on weight, do 10 bends in three approaches. Between approaches, unbend and lie down completely on the floor. Try to perform the exercise at a slow pace with freezing in moments of incomplete extension of the body.

Pumping the muscles of the lower press:

Exercise 1. With a wide grip, grab the horizontal bar or the wall bars, legs in a closed state. Raise straight legs to an angle of 90 degrees and hold for as long as possible, slowly lower. Perform the exercise 5 - 10 times in three rounds. After the muscles get used to withstanding the load, you can attach dumbbells to the ankles and repeat the exercises, but with a change in weights.
Exercise 2. Lie on your back, stretch your arms along the body, palms down (support). Raise your legs, without bending, until an angle of 90 degrees is formed with the upper body and slightly raise the lumbar back following the legs, keep your legs straight, bring your straight legs closer to the upper body in the bend. Hold for a few seconds in this position, straighten out and lower your straight legs to the floor. Repeat the exercise 10-15 times in three passes.

Pumping oblique abdominal muscles:

Exercise 1. In a standing position, feet shoulder-width apart, take dumbbells weighing two kg in your hands, and leaning to the side (without turning the torso) pull the dumbbell down as low as possible, and raise the other hand with the dumbbell and lean against the waist. Change the side of the tilt and movement of the arms with dumbbells, respectively. Repeat the exercise 50 times in each side, alternate the sides.
Exercise 2. Lie on your back, stretch your legs and close them, spread your straight arms to the sides perpendicular to the body and, turning them with your palms down, rest on the floor. Bend your knees, raise and, without turning your torso, turn and put your bent legs on your side. Return to the starting position (legs bent at the knees and raised), turn and put on the other side. Do not turn the body after the legs. Repeat the exercise 10 - 15 times in three or four rounds.
Exercise 3. Lie on your back, clasp your hands behind your head. Bend the leg at the knee and pull the opposite elbow to the knee, lifting the upper torso. Change position: the other knee and the opposite elbow are bent. Repeat the exercises 10-15 times on each side in three sets.

The exercises are repeated with an increase in the number of approaches and a change in the weight of the weights. But exercise by itself is useless without a diet that de-fattens the body. The cubes will come out only when the layer of fat in the mesentery is minimal.