The abs make up a large layer of muscles on a person's torso. To build them up, you need to follow a specific training and nutrition program. It is also worth closely monitoring your daily routine and psychological state.
It is necessary
- - incline bench;
- - horizontal bench;
- - crossbar / bars;
- - bar / bar;
- - sports nutrition;
- - sports uniforms.
Instructions
Step 1
Warm up your body before doing specific ab exercises. Pull up on the bar several times. Do swing exercises, bends, and half-splits. All this will help you prepare for the increased stress and prevent back injuries and sprains.
Step 2
Pump your abs on an incline bench. Sit on this machine, cross your arms behind your head and lower your torso so that it does not touch the bench. Raise your torso until your chest is level with the top of the bench. Repeat this movement. Do 15-20 reps and 4 sets.
Step 3
Build abdominal muscles with a horizontal bench. Additional weights can be used in this exercise, but not from the very beginning. Lie on your back and place both shins on the bench. Cross your arms behind your head, and lift your torso slightly so that you feel the tension in the upper abdomen. Perform 15 repetitions in each of 4 sets.
Step 4
Use the bar to build your abdominal muscles. Grasp the bar with an overhand grip and lower your legs. Raise them at a 90 degree angle and hold them for 10 seconds. Relax for a few seconds and repeat the exercise. Perform it at least 3-4 times. The same exercise can be done on the uneven bars.
Step 5
Do twists and twists with the bar. Initially, you need to take a little weight. Take a bar or light barbell weighing 20-30 kg or more, depending on your training.
Step 6
Place it on your shoulders and gently twist to the side. Bend down slightly at the end of the movement to further work your oblique abdominal muscles. Repeat the movement in the other direction. Do this exercise for 4 sets of 20 turns.
Step 7
Watch what you eat. To build muscle, eat more protein-rich foods like cottage cheese, eggs, bananas, poultry, legumes, etc. Supplement your diet with sports nutrition, namely drink 30 g of protein 3 times a day between meals.
