A lot of young guys want to have sculpted abdominal muscles to show off on the beach in the summer. But few beginners know all the features of pumping this layer of muscles.
Instructions
Step 1
Warm up thoroughly before exercising. It is very important to warm up the muscle groups that you are going to work on. Do general development exercises such as twists, bends, lunges, swings, etc. If possible, pedal the exercise bike for ten minutes or jump rope.
Step 2
Perform torso lifts on a special "lounger". It should be set at about 75 degrees. In this case, the effect of the exercise will be much higher, since it will be more difficult to perform. Rise slowly and lower the body not completely, keeping the abdominal muscles in constant tension. Do at least 15 lifts and 4 sets.
Step 3
Add on the weight with which you lift and twist. At first, you can do the previous exercise without additional weights, but over time you will need 5-10 kg for greater effect. The usual "pancake", which is used for the barbell, will do.
Step 4
Place it on your chest and rise in the same way as before. Make it harder for yourself by doing a small twist to the side in the final phase of the movement. Increase the number of times per set to 20.
Step 5
Use a light barbell or bar to pump up your abs. It will not be at all difficult for young guys to pump their abdominal muscles with a light barbell of 25-30 kg. But if this weight is heavy for you, then take a regular bar of 15-17 kg and put it on your shoulders. Stand straight, place your feet shoulder-width apart, firmly grab the shell with your hands.
Step 6
Turn to the right, making a slight downward twist at the end of the movement. Then slowly do the same in the opposite direction. Make sure that breathing is even, and the tension of the abdominal muscles is maximum. Do this exercise 15 times in each direction.
