Is it possible to pump up a man's abs to a six-pack in a month?
You can pump up your abs 1 month before you get six-pack, you can test it on yourself, and this period, in my opinion, is the most optimal for your overall health and nervous system. So if a man does heavy regular exercise, the body will not fully recover and this, in turn, can lead to a number of health problems. But within a period of 1 month, you can distribute the entire program of exercises and training without harm to the body. This is the advantage - a sufficient time reserve.
Abdominal training for strength and muscle mass for a teenager
The physiology of muscles is the same for all people, based on this, there are physiological characteristics of the body from which you cannot escape, and in training the abs it is better not to invent a bicycle, but to do it as our body is designed, it is known that if we perform from 6 to 10 repetitions, then our muscles are trained By increasing the strength of the mass, the growth of muscles and muscle fibers occurs, and in the future, if you train in this way, the treasured cubes appear on the stomach in the lower abdomen, as well as on top. If you have been training your abs for a long time, but your abs are not visible, you need to pay attention to what you eat because if your total percentage of body fat exceeds 16 - 20%, then your abs will be difficult to see for your abs to be visible your body should have 10-12% fat and then your abs will be visible!
Dietary changes
- Avoid refined and processed foods such as frozen processed foods, sausages and sausages.
- Replace refined carbohydrates with whole grains such as brown rice, quinoa and oatmeal.
- Eat six small meals a day instead of 3 large meals.
- Eat lean protein, chicken, fish or eggs should be the basis of every meal.
- Fill ½ of your plate with vegetables.
- If you need a snack, eat a handful of raw nuts, avocados, olives or green peas.
- Drink at least 1.5 liters of water per day.
- Eliminate beer, wine and alcoholic beverages from your diet.
- Do not wash down your food with water. Drink water 20 minutes before meals or only 60 minutes after your last meal.
How often should you train your abs and how to pump them correctly?
To properly pump up your abs, you need to let your abs muscles rest 2-3 times a week between workouts for 1-2 days. This regime is considered the best so that the abs are fully restored and stop hurting. If the abs still hurt after the last workout, then the recovery period should be extended until the abs muscles stop hurting... Soreness in the abdominal muscles is caused by the fact that during the training process metabolic reactions occur in the body, after which lactic acid appears in the muscles after training, which is why the muscles hurt!
photo of guys press fitness bodybuilding before and after training
Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy
Muscle recovery period after training
The period of muscle recovery is different for everyone; some muscles after training go away every other day; some after 2; some after 3; it also depends on how much strength training you usually had; if it was a light workout on the abdominal muscles, then it will recover quickly; if it was a hard workout, for example, training for strength requires 2 – 3 days to recover! During the recovery period, your muscles grow and gain strength again, and every time you do abdominal exercises, your muscles progress both in size and their strength and endurance improve.
Exercises for prepping at home
1. Crunches Universal exercise
, which can be performed both on the floor and on a bench or even a fitball. Press works great, but only if done correctly.
Technique: Lie on the floor, legs bent at the knees. Hands are clasped at the back of the head, elbows pointing to the sides;
With a slow movement, begin to lift your upper back, lifting your shoulder blades off the floor;
At the peak point, exhale and hold for 1 second, after which return to the starting position. It is important to keep in mind that crunches are not the usual sit-up sit-ups that are present in the school physical education course.
2. Exercise “prayer”
A powerful movement that works incredibly well. Can be performed at home with training harnesses.
Technique: Sit so that the emphasis is on the front of the shin. Secure the tourniquet to a horizontal bar or any other support and take it in your hands (to feel the tension). Fix your hands at forehead level;
Begin to slowly lower your body down, tilting your head and body towards the floor. The back should be straight;
Try to bring your elbows to your knees, then return to the starting position.
3. Lying leg raise
Lie on the floor with your arms along your body (if it is difficult to raise your legs, you can place them closer to your buttocks, providing additional support).
Legs are brought together;
Slowly raise your legs to a level where your legs and body form a right angle;
Take a minimal pause and lower your legs down.
It is important not to lower your legs to the floor, but to leave them suspended in order to maintain tension in the muscles.
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Abs training for time in 5,8,10 minutes a day
Timed abdominal training is one of the popular types of training, but how effective is it from the point of view of professionals! We learned from experts in the field of fitness and bodybuilding who said that this type of training is suitable for beginner athletes who are just starting their sports path to ideal abs and in the first month of training in this mode it gives results, but later such training stops working as the abs get used to it to loads and in order for the abdominal muscles to grow and increase in size and six-packs to appear, a stronger load is needed in the strength mode, and in timed training all the exercises are light, so if you train the abs for endurance for the first 3 months, this training option will work to improve endurance only for the first three months and then the press gets used to it.
Abs at 10,11,12,13,14,15,16,17,18 years old how to pump up a girl for a boy
If you use this approach to increase abdominal strength, then training for a while does not give results after 1 month, after which you need another training program (set of exercises) with stronger exercises.
Abdominal exercises for strength and endurance with your own weight for men (guys) girls (women)
- Torso bending lying on the floor
- Leg raises lying on the floor
- Bicycle lying on the floor
- Riveting
- Scissors
- Oblique crunches lying on the floor
- T bar
- Classic plank
- Running in place
- Straight arm plank
- Single leg plank
- Seated leg pull-up
Abdominal strength and endurance exercises on exercise machines for men (guys) girls (women)
- Torso bending while sitting on a machine
- Incline leg raises
- Leg raises on a horizontal bench
- Raising legs alternately on an inclined bench
- Torso bending with twisting on a horizontal bench
- Torso bending on an incline bench
- Torso bending on a horizontal bench
- Crunches in the crossover on the upper block
- Twisting the torso while sitting in a machine
Exercises for strength and endurance on the horizontal bar for men (boys) girls (women)
- Raising straight legs on the horizontal bar
- Raising legs at the knees on the horizontal bar
- Leg curl on the horizontal bar
- Keeping your legs on the horizontal bar
Exercises for strength and endurance with a fitball for men (boys) girls (women)
- Leg raises with a fitball in the legs while lying down, training the rectus abdominis muscles
- Plank on fitball
- Twisting the torso while lying on a fitball using the oblique abdominal muscles
- Lateral crunches on a fitball lying on your back with your feet on the ball
Abdominal exercises with barbells and dumbbells for men (guys) girls (women)
The option of exercises with a barbell and dumbbells for the abs is provided for those fitness athletes whose abs already have significant strength and endurance, and they already know how to perform all the exercises that we wrote about above!
Due to the lack of load on the abs in order to train them for strength, many athletes begin to use additional weights on the abs and use not only dumbbells and barbells, but also plates weighing from 2,5,10 kg and also use medicine balls to pump up the abs of various weights starting from 2 kg and up to 10 kg, depending on the exercise, men often use medicine balls in their workouts to train their abs functionally in order to use the maximum number of muscle groups in one exercise.
Beautiful female abs
Press training program for boys and girls for a week a month with body weight
(you choose the number of repetitions yourself depending on your endurance)
1/3 week
Monday
- Torso bending lying on the floor 2 - 3 p
- Lying leg raises 2 – 3 p
- Plank 2 – 3 p
Thursday
- Running in place 2 – 3 p
- Plank 2 – 3 p
- Scissors 2 – 3 p
2 / 4 week
Monday
- Bicycle 2 – 3 p
- Rivet 2 – 3 p
- T bar 2 – 3 p
Thursday
- Plank 2 – 3 p
- T bar 2 – 3 p
- Running in place 2 – 3 p
Any questions? Ask me them in the comments.
Is it really possible to pump up your abs in a month?
You can pump up your abs, both upper and lower, without even going to the gym. There is no particular difference for different sections of the press, since most exercises one way or another involve both the upper and lower sections of the press.
To pump up your abdominal muscles in a month, you need to perform exercises regularly, following the correct technique. Proper nutrition also plays an important role - you should eat about 5 times a day (3 regular meals and 2 intermediate snacks), proteins and carbohydrates should be included in the diet.
It is also necessary to adhere to the correct daily routine.
Abdominal endurance training for teenagers
It assumes that if you perform from 10 repetitions to 30, or even 50 times, your muscles will train for endurance, thereby your muscle endurance will improve and at the same time excess weight will disappear not only in the abdominal area, but also your entire figure will lose weight ! If you train your abs for endurance, then the body works so that excess fat is burned, calories not only in the area that you are training, but fat is burned throughout the body, thereby the figure begins its transformation and begins to acquire the silhouette of a sports fitness figure.
Features of training
To pump up your abs at home in a month, you need to select 2-3 exercises from the list. During training, each of them is done 15-20 repetitions in 3-4 approaches. After some time, the muscles will get used to the load and the exercises will need to be changed to others.
The pattern will be slightly different for different people. A man needs to work out his entire abs (include exercises for all muscle groups); if you are not overweight, you can skip cardio. A girl should do more cardio; exercises on oblique abs can be excluded, since its development will make the waist wider.
It is advisable for teenagers, both boys and girls, to start with cardio, including 1-2 basic exercises in the training program.
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How to properly pump up your abs at home
The peculiarity of training for teenagers is that heavy strength elements should be excluded. It is preferable to perform general strengthening exercises. Modern teenagers need full physical activity.
To keep your figure slim and fit, and your body strong, start your workouts with a general warm-up.
Pump your abs in the final part of the exercises. If you pump your abs with dumbbells, do not take heavy ones that weigh more than 1.5 kg.
The main secret to successful workouts that will not harm your health is to use your weight to pump up your muscles.
Perform abdominal exercises with a straight back (except for twisting exercises).
Train every other day for 40 minutes, paying attention to each muscle group. It is best to exercise in the middle of the day, not in the evening when the body is tired.
How to pump up a teenager?
It is no secret that it is much easier for teenagers to pump up and create an athletic body than for people over 30 - the level of hormones responsible for weight gain and muscle growth reaches its maximum values between the ages of 13-14 and 18-20. During this period, the so-called bone growth zones are open in boys and men - this greatly facilitates the task of expanding the shoulders and strengthening the skeletal structure.
Unfortunately, strength training at an excessively early age can negatively affect the overall growth of a teenager - it is important to remember that the training program in the gym for guys under 18-19 years old should not include heavy exercises with a barbell that put stress on the spine (primarily , squats). Among other things, teenagers should pay special attention to joint safety when exercising.
The optimal solution for teenagers who want to gain weight would be to combine training to broaden the back (primarily pull-ups and lat pulldowns), exercises to improve posture and abdominal exercises with regular swimming or other active sports. Then, after reaching the age of 18, it is recommended to switch to barbell training.
Training program for teenagers
Most strength-building exercises for muscle growth and mass gain performed with free weights (that is, with a barbell or dumbbells) place vertical stress on adolescent joints that are not yet fully formed, causing spinal curvature or even growth retardation. Machine exercises and bodyweight training are much safer than squats or barbell deadlifts.
For teenagers under the age of 15-16, regular swimming is best for developing muscles - it can easily turn a skinny boy into a broad-shouldered guy. You can start strength training on machines (or home exercises with dumbbells) at the age of 16-17, and start fully lifting with a barbell no earlier than at the age of 18. You can improve your abs at any age, especially with the abs program for beginners.
How to train as a teenager - the best bodyweight exercise program
The first rule of physical training for a teenager is to develop a habit. Research suggests that the body needs at least 28 days to develop a love for sports. People who exercise regularly for more than one month are more likely to maintain the habit¹.
At the same time, the benefits of sports for teenagers include both the development of body muscles and the improvement of health and hormonal levels. Exercises with body weight are especially important - they help create an athletic posture without overloading the spine.
On the subject: Should muscles hurt after doing abs?
Training with barbells and dumbbells for boys and girls aged 11-17 years
Why do all teenagers buy dumbbells and barbells for home workouts?
The answer is simple: you can perform much more exercises with dumbbells and a barbell (up to 100 exercises, having in your arsenal a collapsible barbell up to 50 kg and a barbell rack). In order not to disturb your neighbors and avoid noise, you should also purchase rubberized mats, which soften the impact when weights and weights fall. You also need prefabricated dumbbells up to 40 kg and a bench so that you can perform a number of exercises in sitting positions with dumbbells or lying down with a barbell. Don't forget about safety precautions.
To avoid being crushed by the barbell, it is always better to use a lighter weight with which you can confidently perform an approach with a certain number of repetitions (up to 10 - 15 times).
Exercise program for boys aged 14-18 years
Teenagers can perform the physical exercises presented below both in the gym and at home. At the same time, it is more convenient to exercise at home with a special fitness mat for training - it will reduce body slipping and create shock absorption when supporting with your hands:
Elbow plank
The plank is a static exercise to strengthen the core muscles. It is necessary to stay in the elbow stand position for at least 20-30 seconds, maintaining a normal breathing rhythm and feeling the tension in the abdominal muscles. The body should be elongated in a straight line, the gaze directed ahead.
Side plank with leg raise
After the teenager can perform 3-4 sets of the elbow plank exercise (with a delay of 20-30 seconds), it is recommended to move on to the side plank. The body weight is located on one hand. An additional complicating element will be raising the leg - this develops a sense of balance.
Push ups
Push-ups are one of the most variable bodyweight exercises. Regular push-ups develop the chest muscles, and an exercise with a footrest increases the load on the shoulder girdle. In turn, fist push-ups (like diamond push-ups) increase the load on the triceps.
Reverse crunches
Regular and reverse crunches are excellent exercises for developing the abs for teenagers. The benefits of reverse crunches are that they develop the lower abs, strengthen the leg muscles and have a positive effect on posture problems caused by constant sitting.
Exercise "Burpee"
The burpee exercise is a key functional exercise for simultaneously engaging all the muscles in the body. Essentially, this is a lying position with a transition to a half-squat and further jumping up. The exercise is performed to count technically correct repetitions in a certain amount of time.
Lifting the pelvis while lying down
Starting position: lying on your back. Then, by activating the gluteal muscles and rectus abdominis, you need to lift your pelvis and hips up - and hold for 2-3 seconds, squeezing your buttocks as hard as possible. Total - 10-12 repetitions. Exercise develops neuromuscular communication and improves posture.
Triceps push-ups
To perform this exercise you will need a bench or chair. The mechanics of the movement is to lower the body as low as possible (without rounding the back), then push it up as high as possible. Essentially, using the strength of the triceps, you need to lift your body weight above the position of your palms.
Roller crunches
In order for a teenager to pump up his abs, it is important to learn to feel the work of this muscle group. Performing crunches with a roller helps this task, since the exercise involves movement specifically due to the abdominal muscles.
Pull-ups
Pull-ups are the most important physical exercise for boys over 16 years of age. When done correctly (and regularly), it can change your figure beyond recognition in a few months - including broadening your shoulders, strengthening your arms, and even increasing your height.
Lunges
Lunges forward on one leg are exercises for developing leg muscles and strengthening the abs. In particular, correct technique implies constant tension in the abdominal muscles while performing the movement. In addition, it is important to monitor your breathing rhythm. Perform 2-3 sets of 10-12 repetitions for each leg.
