The abdominal muscles are hard-to-develop muscles. Subdivided into upper, middle and lower parts. There are effective exercises for the development of each group. On the crossbar, floor, wall bars. Making the cubes of your abs embossed is the dream of every man. To achieve it, you need to apply desire, patience and strength.
Physical exercise to develop the body dates back to ancient Greece. All classes were applied. For combat, strength, speed, endurance. Exercise solely for the sake of beauty was created in the middle of the last century, under the name bodybuilding or fitness. Joe Weider, the teacher of Schwarzenegger, the creator of the body cult, managed to choose the best and systematize.
General preparation
It is impossible to make the abs cubes embossed without the main components - muscles. It is necessary to create their foundation, muscle mass. Fortified nutrition and formula milk will help you gain it. Along the way, increase the overall muscle tone. Bodyweight exercises. Push-ups on the hands from the floor, pull-ups on the horizontal bar, squats. In a month, the body will get stronger. You will feel confident in achieving the desired result.
Press development
The lesson consists of series. Doing the exercise, 1 min. rest, 10-15 reps - a series. Rest 5-7 minutes between series. For a good result, strive to complete 6-8 series per workout. It's better to start working with your own weight:
- Starting position on the floor. Lying on your stomach. Stand on your elbows and toes parallel to the floor. Hold this position for 1 min.
- Lying on your back. Hands along the body. Throw straight legs with outstretched feet behind your head, without lifting your hands off the floor 10-20 times.
- Lying on your back. Hands on the back of the head. The legs are bent at the knees. Feet suspended. We stretch our head to the knees, preferably before touching 10-20 times.
- Sitting on the floor. The legs are bent at the knees. The feet are fixed under a sofa or armchair. Hands on the back of the head. The back is straight. Slowly lie down and rise, alternately touching the right knee with the left elbow and vice versa. 10-20 times.
Exercises alternate day by day. Trainings are carried out 2 times a day.
Power development of the press. Detailed study
For the strength development of the press, gymnastic apparatus is needed. A crossbar or wall bars will do. Choose dumbbells that will allow you to perform the exercises in full with the maximum calculation. Typesetting is preferable. To increase their weight with increasing stamina and strength.
Top cubes
To work them out, perform the exercise while sitting on a bench. The feet are fixed. Hands with dumbbells are pressed to the chest. Lean back as low as possible and rise, trying to keep your back straight. 6-8 reps.
Medium dice
For their development, we perform twists. The starting position is lying on your back. The legs are bent. The feet are fixed. Dumbbells are pressed to the neck. We rise and fall, alternately touching the left knee with the right elbow and vice versa. 6-8 repetitions.
Bottom cubes
We hang on the horizontal bar. Raise straight legs until they touch the crossbar. At first, you can bend your knees to make it easier to perform. 6-8 reps.
Stick to your diet and exercise schedule. In half a year, your abs will be developed and worked out in detail.
