If you want to pump up the press, then first decide what kind of result you need. You can make your belly fit and flat. With good physical preparation, this will take about a month. But you can pump up the press before the cubes appear. This task is more difficult, but it is doable.
It is necessary
- - sports board;
- - dumbbells;
- - horizontal bar.
Instructions
Step 1
If you have excess abdominal fat, you need to get rid of it. It is impossible to do this only with the help of exercises. Therefore, you need to start consuming fewer calories. Lose weight a maximum of 1 kg per week until all excess weight is gone.
Step 2
Walk 20-30 minutes daily. This is one of the simplest exercises to help you achieve your perfect abs. Go in for sports 2-3 times a week for 1 hour. Warm up your muscles before starting your workout. For the first 14 days, do not overload your body. Start giving the body maximum loads from the third week.
Step 3
If you want to achieve a toned, athletic abs, you need to do the following exercises: regular, diagonal, reverse, and double crunches. Lie on the floor and place your hands behind your head. In a twisting motion, lift your torso so that the right elbow moves to the left knee and vice versa. With reverse twists, the shoulders lie on the floor, the legs and hips rise up. Double twisting is a combination of these exercises. Those. both the top and bottom of the body rise. Only the hips remain motionless.
Step 4
If you want to achieve the appearance of cubes on the press, you need a slightly different set of exercises. You must give a load to all abdominal muscles: straight, oblique, intercostal and serratus anterior. In addition to twisting, do the following exercises. Lie on an incline sports board, secure your feet under the bolsters. Raise your torso 20-50 degrees in relation to the board. Then lean back without touching the surface with your back.
Step 5
Lie on a bench. Take dumbbells in your hands and bring them behind your head as far as possible. Fix the position for 5 seconds and raise your arms to your chest. Perform this exercise at least 3 sets of 10 times for each workout. Perform 20-50 pull-ups with each lesson.
Step 6
Beginning with the third week of training, increase the performance of each exercise by 5-10 sets. Make these changes every two weeks. If the load seems small to you, then add another 10 approaches or do exercises with weights. The level of exercise should correspond to your physical condition. If you haven't played sports before, give yourself a little indulgence. For example, divide your workout into two parts: morning and evening.
