In order to achieve a beautiful, embossed press, you need a lot of work. Gaining mass is often not enough to make our body look perfect. It takes a lot of time and effort to make the dice on the press. The process is divided into two stages: in the first, we pump up the abs itself and the muscle corset, and in the second we get rid of excess fat to make the abs carved.
It is necessary
subscription to the gym
Instructions
Step 1
Use regular crunches to work on the upper press. Lie on a bench press with a reverse tilt and secure your feet in the supports. Once you are in a stable position, place your hands behind your head and bend forward as far as possible, contracting your abs. Repeat this exercise for six sets of eight reps.
Step 2
Work your lower abs using the crunch trainer. Place your back against the back of the machine and grasp the handles firmly. Let the body hang freely. Perform swinging movements with straight legs up to the level of your eyes. Do five sets to failure.
Step 3
Do not forget about the lateral muscles - they are the ones that make the muscle corset of your abs. Use inclines to work them out. Stand straight with feet shoulder-width apart. Place your hands behind your head. Lean as deep to the right as you can. After that, straighten up and tilt to the left. Do six sets of twenty repetitions for each side of the press.
Step 4
After doing these exercises every day for a week, start burning fat while continuing to exercise. Use an exercise bike and treadmill. The maximum effect can be achieved by using one of these machines half an hour before training and half an hour after training. Also, cut back on your diet by minimizing calories. Get rid of fatty and starchy foods, use only low-calorie foods in your food.
