The dream of every man who thinks about the health and culture of his own body is good sculpted abs. Properly formed, in addition to its beautiful appearance, it is important for the health of the entire body, including the lower back. The process of giving relief is labor-intensive, requires time, a special diet and sports nutrition, but the result will be worth the effort.
How to pump up sculpted abs, and what exercises are most effective? You will learn all this from our article.
The structure of the abdominal muscles
Let's remember what the press consists of and what influences its formation. The image shows the core abdominal muscles. These include:
- Rectus muscle - most often it is emphasized when emphasizing aesthetic beauty.
- External oblique muscle - originates from the armpit area and ends in the lower abdomen.
- Internal oblique muscle - located under the external oblique and is virtually invisible.
The main muscles that are involved in the formation of the relief are the rectus abdominis muscle and the external oblique muscle, because they are visually visible and create the image of an aesthetic stone press.
In order for the abs to be visible, it is necessary to significantly reduce the amount of fat in the body - for this you need to use special diets. The amount of flour, sweets, sugar, animal fat (lard, lard, cream, etc.) is reduced, protein-containing products are introduced into the diet (cod fish, cottage cheese with minimal fat content, lean chicken, etc.).
Ways to quickly lose belly fat and pump up your abs
A big belly is not a decoration for anyone. And there are a lot of jokes and different stories about the male tummy. In order not to become an object for jokes, you need to get rid of it as soon as possible.
How to quickly lose belly fat and pump up your abs? What needs to be done for this? And is it possible to do this at home? The following tips will help you get rid of an unsightly belly in the shortest possible time, while creating beautiful abs that are so attractive to everyone.
Nutrition for losing weight in the abdominal area
How to remove belly fat? In this case, an integrated approach is needed. It is necessary to eat right and engage in physical activity. But about the second point a little later, but for now it’s worth talking about what nutrition should be like if you want to lose weight in the abdominal area.
The largest meal should be in the morning. At lunch it is wiser to eat heavily, but in moderation. In the evening, you should eat light food, in minimal quantities. Between meals you need to take small snacks, and you need to leave the table slightly hungry.
Now it's time to talk about diet. To reduce the volume in the abdominal area, it should include some foods. For example, those that contain fiber. First of all, these are vegetables.
Fiber cleanses the intestines and promotes the rapid elimination of toxins and waste. But they also have a significant impact on gaining excess weight in the abdominal area.
In addition, vegetables can speed up metabolism, which is very good for weight loss.
It would also be wise to include fruit in the menu. But it is preferable to eat them in the first half of the day. For example, in the morning with oatmeal. Cereals are another healthy food for those who want to significantly reduce their belly fat. Porridges can put digestion in order in a very short time, which is also good for those who are wondering how to lose belly fat.
It is important not to forget about a sufficient amount of dairy products. They should all be low-fat or low-fat. Particular attention should be paid to fermented milk products, because they contain bacteria that are beneficial for losing weight. They make it easy to remove fat.
Important!
It is better to eat lean meat. For example, turkey, chicken or quail. But it is better to limit the consumption of red meat. The method of cooking the meat is also important. It is better to give preference to boiled, stewed or steamed meat. This will easily solve the question of how to lose weight in the abdominal area in men in a month.
As for drinks, you need to drink plenty of clean drinking water every day. So, depending on body weight and activity per day, you will need from 1 to 2 liters of water. Water cleanses the body of toxins, improves metabolism, and helps remove excess fluid from the body.
But what should you forget about if you want to lose your belly? What foods should not be on the menu for someone who does not want to have a belly?
Foods that need to be excluded from the diet
If you want to remove everything unnecessary, it is important not only to eat properly, but also to give up everything harmful. What exactly should you exclude from your daily menu?
Everything starchy and sweet is certainly reflected in the abdominal area. It would be logical to refuse such products, although for many it will be really difficult. If you really want to eat something forbidden, it is better to do it in the first half of the day, when metabolism is at its peak. However, there is no need to abuse it either.
On topic: How to remove subcutaneous fat from legs
Fast food is another threat to slimness. But many men are addicted to this type of food. It is necessary to learn the rule that fast food is completely useless food. There's practically nothing useful there.
In terms of calorie content, fast food is a real “bomb”. It contains a lot of calories, which accumulate as excess weight. One trip to a fast food restaurant is equivalent to a man's daily calorie intake.
You will have to give up everything smoked, fried, fatty and everything else that is deposited on the stomach.
Less alcohol - this should be the motto of a normal man who takes care of himself. Alcoholic drinks contain a lot of calories.
Continuing the topic of drinks, a few words need to be said about sweet carbonated drinks. Some of them (especially those promoted through advertising) are very loved by many representatives of the stronger sex.
Advice!
However, one glass of sweet soda contains 8 tablespoons of sugar.
And if everything has become clear with nutrition, then physical activity still needs to be sorted out. How to pump up your abs and get rid of your belly with exercises?
The best abdominal exercises for men
How to pump up your abs? Beautiful and pumped abs are achieved when all the abdominal muscles are equally pumped. This includes the serratus, oblique and rectus muscles. It is their relief that you need to work on in order to get the perfect abs in return.
It's worth starting with loads on the lower part of the press. Exercises that work well for this include hanging leg raises, lying leg raises with emphasis on your elbows, and lying leg raises on a bench. In general, any leg lifts help pump up the lower abs.
In order to make the oblique abdominal muscles more prominent, you need to use the following exercises: bending to the side with weights (with dumbbells), bending to the side on a block (special exercise machine), twisting with simultaneous turns.
Finally, your upper abs can be toned by doing any crunches. They help pump this part of the abdomen well.
And, of course, we should not forget about the primary raises of the body, which also have a good effect on the abs. All of the above exercises must be performed, if not daily, then several times a week.
Their number should be increasing, that is, the load should gradually increase. Also, the entire number of exercises must be divided into several approaches. For example, do 20 times in three approaches.
The total is 60.
It should be added that all physical exercises (and especially abdominal exercises) must be accompanied by proper breathing. It should be rhythmic and pronounced. Many beginners make the mistake of holding their breath during exercise. And this is fundamentally wrong, because such training will be of no use.
https://youtu.be/2aTOOJXodCc
Attention!
This is what the solutions look like that can answer the question of how to quickly lose belly fat and build beautiful abs. With their help, every man will part with an ugly big belly, replacing it with a sculpted and so attractive muscular abs, becoming the owner of a toned figure. We remove all unnecessary things with the help of the best tips! Successful implementation of them!
Source: https://KakBik.ru/sport-fitnes/kak-ubrat-zhivot-i-nakachat-press.html
How to exercise at home
It should be noted that at the initial stage of training, muscle pain occurs in the area of the body being trained, this is due to the resorption of stagnant lactic acid in the muscles.
This feeling will go away after a few workouts, so you shouldn’t focus too much on it. In this case, the end justifies the means.
An important point is that it will not be possible to pump up certain muscles separately, since when carrying out training according to different programs, all the abdominal muscles work , and the difference between the complexes from each other, in terms of the direction of the load on the muscles, will be only a slight redistribution (about 3% between the upper and lower press).
The upper abs, due to physiological characteristics, are denser relative to the lower ones, so the formation of the relief of the upper abdomen occurs faster. All these features should be taken into account when conducting training and selecting an exercise program for pumping up the abs at home.
how to make six-pack abs
how to make six-pack abs? This is the most frequently asked question! What's in today's article and video - I'll talk about it in detail.
First. Abs are made not in the gym, but in the kitchen. No matter what exercises you do, until your abdominal fat decreases to one to one and a half centimeters in the abdominal area, you will not see abs. And you are experienced and know that when it comes to removing fat, 95% of success is nutrition and only nutrition. For those who are new to my website - comprehensive information on nutrition is in these two videos (one and two). Of course, remember - you can’t get rid of your belly by pumping your abs! Second. Everyone has abs and there is no need to pump them up. Do you think I'm crazy? not at all! Look at these two photos.
how to make six-pack abs
There is exactly a year between them. This year I did an experiment - I didn’t pump up my abs at all. I must say that most athletes hardly pump their abs either. So what's the secret? The secret is that in order to gain muscle mass, I perform basic exercises. During their execution, the abs receive sufficient load, and it is the basic exercises that should form the basis of the training program for a beginner in the first years. And again a detailed video, for those who are new to my channel. And more good news. The principle is very simple - the more muscles you have, the easier it is to burn fat, in order to build more muscle - you need basic exercises, which at the same time train your abs well. Yes, by the way, you can’t remove belly fat by pumping your abs. Third. There are no upper and lower abs. Those cubes that you see are one rectus muscle, an abdominal muscle pulled together by tendons. It cannot contract in parts and it either works completely during any exercise or does not work. You can also see the oblique abdominal muscle from the side. These are external muscles, visible in pumped-up people, and there is no need to separately work out the lower and upper abs. And yes, the cubes are less visible at the bottom, because there is more fat there, which cannot be removed by pumping the press. Fourth. How to get six-pack abs for a girl. You just saw the oblique abdominal muscles, which are responsible for turning the torso. Therefore, if you do not want to lose your waist, forget forever about bending over your sides and oblique twists. You won’t lose fat this way, but you are almost guaranteed to lose your waist. Fifth. How to make six-pack abs - how to pump them up. If you still decide to add massiveness and thickness to your rectus abdominis muscle, remember that it is no different from other skeletal muscles. This means that there is no need to hammer it for 50 repetitions. 8-12 repetitions with increasing weights are the best for muscle growth. Sixth. What are the best exercises to get six-pack abs? My answer is ANY exercise that is performed correctly. And the correct thing to do would be to perform it with the maximum possible amplitude of contraction. Mentally place a point at the top of your stomach and at the lowest point. Any exercise during which the distance between these points changes MAXIMUM is performed correctly. I must say that most people do their abs incorrectly. And I almost forgot – you can’t get rid of your belly by pumping your abs. ———————– So, what is the plan of action or how to get six-pack abs at home? It's very simple: 1. Assess how much fat tissue you have. And get ready to switch to proper nutrition, forever. 2. When you lose fat up to 15% for men and 25% for girls, start gaining muscle mass by training correctly. 3. Once you've gained enough, you can start cutting - this is an attempt to get rid of subcutaneous fat while maintaining as much muscle mass as possible. And as a result, you will get the coveted six-pack abs, which are possible even for your humble servant - a man in his fifties who has not always been involved in sports. All this is discussed in detail on my video blog page, subscribe to the channel so as not to miss a new video. Everything is also available on my website, where I also answer your questions. If you liked it, please share this post or video with your friends - I will be very grateful to you. I’m Basilio, you’re on the freshlife28 channel, and that’s all for today and bye-bye.
A little more about the press from R.D.
I don't think it's worth approaching the abs with a separate specialized program. Even the authors of courses and trainings with the titles “How to get abs in 6 weeks” are disingenuous, since they include nutritional regulation in the program of their trainings. And if they don’t, then they openly lie, convincing you that only exercise will save you. Even now, during our training, the abs receive their share of the load in exercises. The time will come when the muscles will get stronger and will be ready for heavy artillery like leg raises on a horizontal bar.
Abdominal exercises are necessary to strengthen the muscle itself, to increase its thickness (no matter how scary it may sound), but in order to reveal your abs, you need a certain percentage of body fat - lower than what you have now, since you see your “ cubes" in the mirror." I recommend reading the article from the first day again, or rather the part called “About fat reserves on our stomach...”
Once in the comments I mentioned the phrase that “abs are made in the kitchen,” and in response they asked me: “What specific exercises should you do in the kitchen?”...
Plank
A universal exercise develops the muscles of the abs, chest, hips, and legs.
How to do it:
- It is important to take a position in which only your arms (from elbow to fingers) and toes are pressed to the floor.
- The torso is raised off the floor.
You can complicate the execution: while remaining in the accepted position, you need to start lifting or moving your legs to the sides one by one.
time : from 30 sec. up to 1 minute
Side plank
Trains obliques, deltoid muscles, hips, chest, buttocks.
How to do it:
- Take a side plank position (to do this, you need to lie on your side first, and then raise your torso, leaning on your elbow).
- Place your other hand along your body.
- Take a position so that one leg is behind the other.
It is necessary to remember that the pelvis should not “hang”; you need to maintain the accepted position.
Execution time: 30 sec.
Crunches
Train the upper abs.
How to do it:
- You need to lie on your back , bend your knees, press your feet to the floor.
- Place your hands behind your head and tense your abdominal muscles.
- Bend forward towards your knees so that your shoulder blades lift off the floor.
- The exercise must be done slowly.
To start, do about 10 repetitions.
Remember! You cannot strain the muscles of other parts of the body.
This exercise can be done with your arms lying along your body (suitable for beginners).
