A beautiful, toned belly with cubes will always be in fashion. And this applies not only to guys, girls also wonder how to pump up cubes.
It is necessary
- - Mat.
- But to see great results, you will need at least two months of regular training and a great desire to make your figure perfect.
Instructions
Step 1
It so happens that after training for many months, a girl does not see results. This may be due to a layer of subcutaneous fat on the belly, which simply prevents the cubes from being visible. First of all, adjust your diet. Eliminate fatty foods, sausages, convenience foods, cabbage, and sodas from your diet. Feel free to switch to healthy foods: fruits and vegetables, dairy products, lean white meat and protein-rich foods (nuts, cheese, legumes). But to get rid of fat, you need physical activity, go swimming, jogging or aerobics.
Step 2
So, the first exercise is leg raises. Place a rug on the floor and lie on your back with your arms extended along your torso. At the same time, lift your torso and legs at an angle of forty-five degrees. As you inhale, rise, as you exhale, take the starting position. Do this exercise fifty times in two sets. This involves the lower and upper abdominal muscles.
Step 3
The next exercise will target your upper abdominal muscles. Lie on your back and put your hands behind your head. Legs should be bent at the knees and stand confidently on the floor. Start slowly twisting the upper part of the body. In this case, the lower back should remain tightly pressed to the floor, and the shoulder blades should be torn off from it. Try to do two sets of fifty times, but if you find it difficult, start with the minimum number of repetitions and gradually build up the pace.
Step 4
Engage your oblique abdominal muscles by doing diagonal crunches. To achieve those same cubes, it is necessary to carefully pump the oblique abdominal muscles, as they create a kind of abdominal corset. Take the starting position the same as in the previous exercise and begin to perform twisting, alternately touching the left elbow of the right knee, then the right elbow of the right knee. Perform the exercise thirty times in two sets.
Step 5
Perform exercise "Bicycle". Lie on the floor and raise your legs, begin to describe circles in the air, as if you were riding a bicycle. Repeat the movements with your feet, as if you were pressing on the existing pedals. Hands should be behind the head, bent at the elbows. Pull your left knee towards your right elbow, then your right knee towards your left elbow.
