Since antiquity, the standard of male beauty has been a beautiful torso with even cubes of the press. The ideal waistline is the cherished dream of every girl, for the fulfillment of which they are ready to spare neither effort nor money. The cherished desire to hone the muscles of the press unite almost all men and women in the world. A flat stomach today is a definite guarantee of social success and love victories.
Instructions
Step 1
How many years this standard has existed, the method of working with abdominal muscles has lived so much. It should be clarified that this is a rather lengthy process that can take several months. When working on this muscle group, you need to follow several principles: - Start training with the work on the press and direct maximum efforts to these exercises;
- Perform exercises for aligning the press at least twice a week, but at the same time take into account the intensity of the training: the more often the exercises are performed, the less the load on the muscles should be;
- The load should be evenly distributed over each muscle group.
Step 2
In every person, the genetic code determines the size of all parts of the body and organs, so not everyone can make the abs perfectly even. But beautiful muscles in the form of six cubes are also a source of pride, which not every man can boast. As for the female waist, in any case, she will benefit from training, since the absence of fat deposits on it is enough for the beauty of a female tummy, and they can also be removed only with the help of training. The exercises you can do are the same for both men and women.
Step 3
To train the upper group of abdominal muscles, lift the trunk with strongly bent legs.
Step 4
In order to swing the lower part of the press, you need to raise your straightened legs from a prone position, and also keep your legs raised at an angle for several minutes.
Step 5
For the beauty of the press, it is also necessary to develop oblique muscles. This is done by turning the torso, as well as by bending to the side.
Step 6
There are quite a few exercises for forming the press. But even a professional bodybuilder cannot fully cover them, so it makes sense to focus on the main types. Leg raises can be performed in three main positions: - In the supine position;
- in a lying position on an inclined bench;
- Hanging on the bar.
Step 7
Exercises for lifting the trunk can be carried out with the help of a Swiss ball: - Raising the torso on the ball;
- Combining lifting the torso on the ball with lifting weights; This group also includes exercises for twisting the abdominal muscles, when, in the supine position, the athlete lifts only the shoulders off the floor.
Step 8
Bends to the side can be done while sitting, while combining them with lifting weights. You can perform a torso bend while lying on an incline bench. Another option: sitting on the floor, straighten your back and turn alternately in opposite directions with dumbbells in your hands.
Step 9
Performing the entire set of exercises at least twice a week, the first tangible results can be achieved in 6-8 weeks.
