A beautiful abs is the dream of many people. Cubes on the stomach cause the envy and respect of those who lack the willpower to play sports. You should start work with the upper press. In this case, both the side and bottom press will also be involved. What are the basic techniques for pumping up the top cubes?
Necessary
rug
Instructions
Step 1
Start working with the abs, getting rid of subcutaneous fat. Otherwise, the cubes, even if they appear, will not be visible. Jogging is the best way to eliminate body fat. It's best to run in the morning, before breakfast. You can replace running with exercises on a stationary bike or an ellipsoid.
Step 2
After your weight returns to normal, you can start pumping the press. The main exercise for this is raising the torso, which should be done carefully and carefully. Secure your legs: you can slip them under a wardrobe or sofa with legs. Bend your knees and lift your torso. Do not swing your body - you must move confidently and smoothly, then the risk of stretching the muscles will be minimized, and the result will come faster.
Step 3
Raise your torso quickly enough, but lower it slowly. You should feel and control the tension in your upper abs. Exercise should be performed until a burning sensation in the muscles appears. When this happens, you should take a break or, if you become very tired, stop exercising.
Step 4
Start with 10 reps. Gradually increase the number of repetitions. Remove leg restraints to improve exercise performance. Exercise daily. Do not overwork - if you stretch your muscles, you will not be able to exercise the next day.
Step 5
When working with muscles, pay special attention to proper nutrition. You should eat a large amount of protein (meat, fish, poultry) and vegetables, sweets and pastries should be excluded, as well as soda, alcoholic drinks, fast food. Eat small meals four to five times a day and avoid snacking between meals.
Step 6
Stick to a strict regimen: go to bed at the same time. It is better to do it in an hour and a half after waking up, but before eating. If this is not possible, reschedule classes until the evening, but there should be at least two hours before bedtime.
