How to achieve the desired relief, informs Ukr.Media.
Does it make sense to pump your abs 20 times a day?
Actually, no. The thing is, the abdominal muscles are hard-working muscles that are involved in almost every movement of our body. Therefore, training the abs for only 20 repetitions a day is too little to see or feel any changes.
Let's dispel two more myths: shaking your abs does not help fat in this area go faster (as well as on the sides). In addition, the abdominal muscles are not divided into upper and lower, so there is no point in training them separately.
For the press to be “cubed”, two conditions must be met:
- A fairly low level of body fat (the main condition).
- Hypertrophy of the abdominal muscles.
To achieve the effect, you need to perform exercises for muscle hypertrophy, that is, the load must be difficult to perform. In addition, you need to devote sufficient time to the exercises: for a beginner, this is at least 3 sets of 12-20 repetitions. If you perform much more than 20 repetitions and understand that this load is not difficult for you, then you need to increase the complexity of the exercise or make a movement that is more difficult for you.
When is it best to do abdominal exercises?
You should train your abs at least every other day, not every day, as your muscles need time to recover between workouts.
As for the time of training (morning or evening), it is up to you: there is no difference, the effect does not change.
What is needed to pump up the press?
To train only the press, minimal equipment, improvised means or even the absence of such will be enough, so you can train it both in the gym and at home with equal effectiveness. It is worth training it from two to four times a week. The exercises in terms of complexity of execution should correspond to your level of training (it should be difficult, not a million unnecessary repetitions). There are many exercises for the press, but the following are recognized as the most effective:
- Leg raises to the crossbar;
- Bending the torso at a negative angle or hanging upside down;
- “Prayer” on the block;
- “Book”, or “Fold” / “Rivet”.
When can I see the result?
The speed depends on the initial results: if the percentage of fat is low, then it will, of course, be much faster. In any case, it is necessary to fulfill the first condition for “cubes” – reducing the fat layer, and the speed of its fulfillment will depend on how quickly you will be able to pump up the press.
Джерело: ukr.media
