It is quite possible to train your abs to the ideal state at home. The main thing is patience and great desire, and you will become the owner of such coveted cubes.
You don't need a professional trainer to train at home. The main thing is to exercise regularly and strictly follow the correct diet.
First, you need to decide on the right diet. Naturally, we exclude all foods high in fat, sweet and starchy foods. We eat as many fruits as possible, which contain a minimum of glucose. Vegetables are also an essential food element. It is important to focus on vegetables that are rich in fiber. The last meal should be about 2 hours before bedtime.
It is very important to eat foods that contain the maximum amount of protein. Protein is the main building block for muscle building. Plus, by eating protein foods, you will lose weight much faster, because Digesting protein foods requires a lot of calories. This process forces the body to shed fat more efficiently.
The training load should be increased gradually. You need to train regularly at least four days a week. It is better to choose 3-4 exercises and perform them with a maximum concentration of 20 repetitions. The best exercises are all kinds of twisting. Exercises are best distributed according to the zones of influence, the upper section, the lower section, oblique muscles, and all together.
The unique exercise "Plank" allows you to use not only the abdominal muscles, but also the whole body, arms, back, legs and, of course, the press. Choose the maximum time that allows you to be comfortable in this position. And gradually every 2 days, add 15-30 seconds. depending on the preparedness. The more water you drink during the day, the better, it is water, not carbonated drinks, tea, etc.
Cardio is a must for good results. This can be morning jogging, exercise on a stationary bike or treadmill. The duration of such sessions should be at least 30 minutes. After all, the body is involved in the work of burning fat after about the twentieth minute of intense cardio loads.
With the strict implementation of all of the above recommendations, pumping up a great press in a month is not a difficult task. It’s quite real. Be patient and persistent, and the dream of cubes will come true.
