The situation when, when looking at yourself in the mirror, you see a slender and rather attractive figure, deteriorating against the background of a sagging or even "calloused" abdomen, occurs once in many people, and this is one hundred percent fact. It is at this moment that the thought arises: "And for how much it is possible to pump up the press, and in general, would not it be time for me to take care of my stomach, put it in order and at least pump up a little?"
Yes, such thoughts flicker among the majority, but few ultimately decide to move from thoughts to real actions, which is actually not surprising, because, for example, pumping up the abdominal muscles of a girl, although, however, like a guy, it is quite difficult, as in the physical plan, and in terms of willpower. And in general, today not every tenth person has the willpower required for this.
If you do possess all of the above, laziness and daily routines can also become obstacles. Our today's article will be very useful. Next, we will talk about how long it takes to exercise to build abs, draw up an effective training program and nutrition plan to achieve results in the shortest possible time.
How to build abs
The press can be pumped both at home and in the gym. Of course, in the fitness room it can be done faster, and not because there are simulators, which, in the opinion of the majority, are more effective, but only because the situation itself keeps repeating: "Work, improve, do not give up!"
Plus, in the gym, whatever one may say, but you will be looked after by an experienced specialist, a trainer who will suggest the most effective exercise techniques, explain mistakes, and moreover, it may even play the role of an incentive so that you think, “I I can become better than him. " But that's not all.
As for the exercises, their "assortment" is quite large, but they all boil down to only one thing - you need to pump the muscles of the lower, upper press and oblique muscles. True, the cubes will not be visible until you get rid of the layer of fat that covers them. In other words, you will also need to get rid of adipose tissue at the same time.
How to do it? Yes, everything is simple - in this case, all aerobic exercises are effective, for example, running, walking, dancing, exercise bikes. All this activity should be accompanied by a carefully thought-out diet - we limit carbohydrates, we make salads from various vegetables (frozen mixes, green beans, broccoli, cauliflower and Brussels sprouts, asparagus), consume a lot of protein foods and do not forget about berries.
Everyone, without exception, can pump up the press - the main desire. Even at home, without visiting fitness clubs, you can "pull out" those same cubes only by resorting to the simplest, for example, such as "twisting" and "clamshell". I would like to note right away that it is impossible to pump up the press in a week or several days. Average it takes 6-8 weeks for the cubes to be seen.
How long can you pump up a girl's abs
Girls today have become much more than men. If a man needs to train for the press at least occasionally, then in the case of women everything is a little more complicated, and not because she is a woman, but because the female body is much more sensitive to all changes.
Geneticists agree that, unlike men, who can even after thirty years, women need to monitor the condition of the abdominal muscles from adolescence. The woman's body too quickly gets used to the state in which it is, which means that it gives in to new changes with great difficulty.
Nevertheless, a woman can also pump up the abs quickly enough, choosing from this at once a number of usefulness. Firstly, physical training helps to bring the figure into a noteworthy form, and secondly, acquiring tone, the abdominal muscles make a woman more adapted to bearing a fetus. Pregnancy will be easier and the labor will be less painful.
As for the time for which you can pump up the press, in the case of a not too "neglected option", a woman usually needs no more than 2 months... This is subject to regular training with the accompanying adherence to the correct diet and daily regimen.
But do not think, they say, "I am so far from the cubes ... I will never see them." No! Do not feel sorry for yourself, do not be upset for no reason! Everything will work out for you! The main thing is, do not give up, fight with laziness and despair, and then in this seemingly difficult business you will definitely achieve the desired result.
A meal plan in which protein dominates and carbohydrates are limited. Most of the fat is polyunsaturated.
This is a specifically methodological question, in order to get relief cubes, a training system is needed that gradually increases the load on the abdominal muscles. If you suddenly went to a site that offers you to do some exercises, without a scheduled workout for months, then immediately close it. With this set of exercises, you won't accomplish much. If you want to know how to pump up the abs to beautiful cubes, then I recommend reading this article and doing the following. a set of effective exercises for the abdominal muscles.
From this article you will learn the secrets, methods, exercises that will help you achieve clear reliefs. I will say in advance, the easiest way is to get the 2 top dice, and further, the lower, the more difficult it will be to achieve the goal. Many experts believe that the muscle tissues of the press are difficult to develop (as well as the calves, forearms). An interesting fact - most jocks do not train the abs. Those who perform basic exercises with large weights do not need additional training, they already have cubes, however, most need to dry out in order for them to become visible.
Technique for pumping cubes
1. To make the abs beautiful, first of all, it is necessary to train the rectus abdominis muscle, located in front (starting from the groin, ending on the seventh rib) and flexing the trunk from above / below. To achieve the goal, perform a wide variety of upper (legs are fixed, the upper body rises) and reverse twists (the upper body is fixed, the pelvis or legs are raised).
2. Finishing the workout, pay attention to the oblique muscles of the abdomen (located on the side of the body), their function is to tilt the body to the sides and turn the spine. Any twists and bends to the side will do. For girls with a wide waist, it is generally better not to pump oblique muscles, otherwise the belt line will become even wider. The waist will not increase if you perform oblique twists with your own weight.
3. Go on a diet or dry yourself, otherwise you will not see what you pumped up. You have 2 options:
- Dry first, and then build up a mass for the cubes.
- Pump up the mass and dry, trying to preserve the abdominal muscles as much as possible.
The first option is the simplest, the result of training is immediately visible, it is easier to regulate nutrition in the future. You need to perfectly balance your diet, as it will be quite difficult to develop abs. If there are more calories than necessary, fat appears, and if less, the muscle volume decreases. Don't forget about protein.
4. Technique of exercises for pumping up the press to cubes has the highest priority, don't be lazy and practice it properly. There are a variety of exercise errors that greatly affect the result. For example, in elementary twists, the rectus muscle can receive an indirect load due to the fact that you will bend at the hip joints. If you lean back too much, you can injure your spine, especially when doing crunches in a Roman chair. When lifting the legs in support, the iliopsoas muscle can take the load, therefore it is necessary to raise the pelvis, and not the legs. The conclusion is this: if you want cubes - learn the technique, do not waste your energy and time in vain. Most often, young jocks are disappointed by sports, because they spent so much effort, and the result was minimal.
5. Workout should be the same as for other muscle groups. It is not necessary to wet the body with multi-repetitive sets, there will be no effect from this. The average number of repetitions should not exceed 25-30. Once you've completed 25 reps with ease on all sets, start hardening the exercises. Change your workouts so that the fibers of the press do not have time to get used to, swing them from different angles.
6. Exercise only when your muscles feel rested. Overtraining - muscles will stop growing. Also, the hip joints and adjacent tissues can become inflamed, which, believe me, is very unpleasant.
7. Swing the press with complex exercises: lifting the legs while hanging on the bar, running in support, others. The more muscles are involved, the more load the rectus abdominis muscle will be able to receive, the body will not limit its strength, fearing that it will be injured or come off its attachment.
8. If you pump the whole body, which is commendable, then arrange special days, for example, once a week, for pumping only the press.
9. One of the most important prerequisites for muscle growth is the presence of testosterone in the body, thanks to which they will grow. Based on this, I want to say: men will pump up their abs to cubes quickly, because testosterone is their main hormone, but for women, the process of getting beautiful cubes will be more difficult, due to the minimal availability of testosterone. In both cases, the weaker and stronger sex need to perform heavy basic exercises that provoke the production of testosterone in the body and then pump the abs.
How to build abs at home
To answer the question of how to pump up an ideal press to cubes at home, first of all, you need to read the above step-by-step instructions, because the principle of training is the same.
The catch is that it is much more difficult to pump up 8 cubes of the press outside the gym, because at home there is usually a smaller range of simulators, no one follows your technique and the number of repetitions, and a relaxing, cozy atmosphere does not always dispose to training. Thanks to the simulators, you can constantly load your abdominal muscles, gradually increasing the weight, this will be the key to the growth of your cubes. For example, in a crossover, you can perform many different twists, but at home it is more difficult to do it, but still real. The first thing that is necessary is to be curious, to understand the essence of the exercises. Second, replace the exercises from the program below with similar ones. Thus, pumping cubes at home will be a matter of technique and time. To tell you the truth, it is not a bad option to train your abdominal muscles at home, because you do not need to go anywhere to do this.
How to pump up cubes for a girl
It will be more difficult for a girl to pump up abs to cubes than a guy. As you already understood, in order to achieve a raised abs, you need to really plow in training. Girls with insufficient motivation and dedication are likely to have just a flat tummy, without any embossed press. It is most difficult to pump up the lower cubes for the weaker sex due to a number of physiological reasons, so you should not worry too much about this part, over time it will catch up with everything else. For girls who have not trained before, it is not easy to perform refusal repetitions, which are so necessary to shock the abdominal muscles, there is also an innervation of the muscles that are not used to stress, which makes it harder to exercise. However, it will be so only at the beginning - time will pass, and everything will be on the shoulder. Do not forget that the load must be reduced before PMS, and during critical days it is better not to exercise. You need to know your cycles, adjust your workouts to them, so hard classes will end just before PMS, and then you will rest and recover.
How much can you pump up the press to cubes
Anyone who has pumped their abdominal muscles knows how hard it is to achieve a raised abs, it takes years. A flat press (flat cubes) can be pumped up in a few months, on average, focus on six months. I will say this, the appearance of the first 2 top cubes will be successful indicators of your training. Because of their thickness in the muscle, they will develop the fastest. Now I'm a little upset, the lower the cubes, the more difficult it will be to pump them up. In principle, it all depends on your body (hormonal levels) and training regimen.
In the vastness of the Internet, you can often find a "duck" - to pump up the abs to cubes in one week or in a month - attracts newcomers, luring them to the pages of publications. Understand that no workout, technique, drug or simulator will give you such a result. Remember, a beautiful belly is a long, painstaking work that requires a regime in everything, because the muscles themselves are capricious. For example, we went to dance in a club, drank alcohol, and the muscles react to everything and the cubes decrease.
Abs workout program is a continuation of the program from the article: "How to pump up the press." In no case should you do this program if you don't have any training.
Does your abs hurt badly after a workout? What to do?
When you work hard to pump up your abs, pain will be an inevitable part of this process. It is necessary to be able to give as much load as necessary and no more, no less. If you've overworked your abdominal muscles, the payback is severe pain. In this case, you need to do cardio training to get the blood flowing, this will improve your condition. The best option would be to train the abs for purely restorative and warming purposes. In the end, warming ointments, a warm shower, and a lot of rest can help you.
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Pumping up the press is not a task for the lazy, because it requires clear self-organization and great physical effort. How long does it take to pump up your abs? Considering that you have to spend time at the gym or home rug, people would like to know specifically how long it takes to pump up the abs.
But, alas, there is no definite answer to this question, because a beautiful result depends on many initial factors.
Factors affecting the period of pumping up the press
How long does it take to depend on the initial form of a person, the structure of his body, the desired result, and most importantly, on aspiration and perseverance. In the case of great physical neglect and a significant number of extra pounds, it is important to urgently direct all your strength to lose them.
Only after getting rid of the body fat can you begin to think about further actions. In sum, this two-stage process can take from 3 months to six months or more. Daily workouts of at least 15 minutes will tighten your abdominal muscles in a week.
Systematic training is one of the main factors. Aspiring, hardworking people who train constantly without misses will be able to admire their achievement in 1–1.5 months. But if you train twice a week, a beautiful abs to cubes can be observed not earlier than in 3-4 months, or even later.
There is also a difference in the individuality of the human body. With the same effort, one can make progress in 2 weeks, and the other in only a month. It is also important to choose which one suits you best.
Important rules
In order to show others your new sexual forms as soon as possible, it is important to adhere to some rules that help to achieve a quick effect.
Namely:
- An active lifestyle and proper nutrition will become a serious assistant in achieving the goal. In this rhythm, success will come much faster. To eat right, you need to divide your daily diet into 5-6 small portions. It is advisable to start the morning with carbohydrates, and for dinner you need to focus on protein. It is better to forget about fatty and fried foods. Do not overuse sweets and alcohol. It is undesirable to eat after 19:00 hours.
- After an intense workout, it is undesirable to drink anything for the first 30 minutes, as well as eat for 2 hours.
- If you need to get rid of excess fatty tissue, it is useful to run in the morning, do push-ups and pull up on the horizontal bar. It is important to remember that you cannot get rid of the fat layer solely in the abdomen, because a person loses weight with the whole body, and not in parts.
- Exercises aimed at pumping do not help to get rid of extra pounds.
If a person will pump muscles whenever he pleases without systematic training, then one can not even hope for quick "cubes".
Fast pumping of the press at home
If, for some reason, it is not possible to go to the gym, this is a disaster, you can pump the press to cubes at home, if you wish.
Things to consider when pumping your abdominal muscles at home:
- there should be a regularity of classes
- you can not overdo it for the first 3 days
- the abdominal muscles will ache at first, so it is important to apply the load gradually so as not to injure them even more
- the more time spent on the lesson, the stronger and faster the result, but this is also not done immediately
- exercises are performed sequentially for each group of abdominal muscles (rectus, internal oblique, external oblique, transverse muscle), gradually increasing the number of repetitions
- the human body is constantly getting used to the actual loads, so it is important to increase them periodically, otherwise there will be no greater result.
As a supplement, you need to use the exercise for 2-3 minutes after all classes.
The key to fast, beautiful abs is an intense rhythm, and not just the number of repetitions, as many believe! The ideal scheme is as follows: in 35 seconds, you need to do about 15 repetitions of the exercise, then legal rest for the muscles for 30-40 seconds and then "go" again.
Number of approaches
A beginner in sports or someone who has not been involved in training for a long time needs to start doing each training at least 5 times so that there is no physical pain or severity. Approaches should be 3 or 4. It is important to listen to your own body, he himself will tell you about the degree of load and intensity. Gradually, you can move on to a 10-fold repetition, bringing it up to 50 times.
High efficiency from exercise will be in the case when after each exercise you will feel a slight burning sensation in the abdominal muscles. The time spent for pumping the press should start from 15 minutes, gradually reaching half an hour, then up to 60 minutes.
Conclusion
And finally, I would like to remind you that none of the workouts can be started without a warm-up. For this, the simplest exercises from school physical education are suitable: torso rotations, bends, running on the spot, and so on. To pump up the press is quite real, there would be a desire.
For a quick, beautiful press to cubes, it is advisable to perform exercises every day or at least every other day, because the effect obtained from an actually done workout lasts from a day to three. Layering small results one on one every day for a month, you can get an impressive result. Good luck!
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Short Course in Anatomy
It should be remembered that the abs are made up of the upper abdominal muscles, the lower muscles, and the obliques. There are separate ones for training the muscles of each group.
Short Course in Anatomy The most common cause of sagging abdomen is weak lateral muscles. And just the same, they are the worst amenable to training.
Crunches are best for training oblique muscles. They are best performed with weights. It can be a barbell or, at first, a bar from a barbell. The barbell is in hand. Hands down. Turn the body to the sides until it stops. Inhale - when turning, exhale - in the starting position. Also effective for training oblique muscles - twisting on the floor. Lie on the floor. Bend your knees. Hands behind the head. Take turns trying to reach the opposite knee with your elbow.
We train the main enemy of a flat stomach - Now let's transform the exercise. The legs are also bent at the knees, but they need to be raised to 90 0. The ankles should be parallel to the floor. We turn our legs to the sides so that our knees touch the floor. You need to start with one approach. In the approach - at least 5 times. After a couple of months of training, at least 2-3 approaches should be performed, and the total number of repetitions should be close to one hundred.
But, the main thing is not to overdo it at first. The approaches should be performed until a slight burning sensation appears in the abdomen. If you overtrain, then the next day instead of asking “ How long does it take to pump up the press? "The question will appear" Why did I get involved in this? "
Well, the classic exercise for giving the best shape to the upper part of the press is known to everyone since school. It can be performed either on the floor or on a special machine. A well-secured bench will also work. The main thing is that it does not turn over during execution. The exercise consists in tilting the body back and returning it to an upright position. Each approach must be performed until a slight burning sensation appears in the abdomen. Every day you need to add one to two times in each set.
Now let's tackle the upper press. When you become an expert in doing this, complicate it. Ideally it should be. The head should be below the level of the pelvis. Hands behind the head. The main thing when doing this is to hold onto something with your feet so as not to slide down. And now we are trying to squeeze out the press from this inclined position. Happened? Congratulations, you are on the right track to manifesting raised bricks on a once very uneven body. The main thing is not to stop there.
It should be remembered that the time , how much it is really possible to pump up the press , depends not only on the number of approaches in each exercise, but also on the quality of performance. Many, when doing this, do not force the abdominal muscles to work, but the back. And then they are surprised at the lack of results and that the back hurts.
How much can you pump up the press? Then everything depends on you and only you. You can do it both in the sports club and at home. It is not superfluous to remind you that in a sports club or fitness room, a competent coach will never allow the ward to do an exercise for which he is not yet ready. Yes, and will force you to warm up before that as it should. Therefore, you should not trust too much the trainers who say that they will make "candy" out of your flabby body in a month. At home, all the "responsibility" for the result will fall on your shoulders. It will be necessary to measure the efforts on your own, to warm up on your own, but the result, if successful, will also be yours and only yours.
Having a flat stomach is the cherished dream of many, regardless of gender, age and position in society. No matter how many types of exercises were invented, it is still the most effective to pump the press. But you need to do it correctly and regularly. Only then will it be possible to achieve the ideal result. But it is not only the technique of execution that is important, but also the timing. How long it takes to achieve a result is an individual matter, for someone two weeks will be enough, and for someone half a year.
What determines the speed of achieving the result
- Some young people, wondering how much they can pump up the press for, do not specify what kind of result they want to achieve. Someone just wants, someone wants to look more fit, someone dreams of two cubes, and for someone the cherished ones - all eight.
- The initial form and physical fitness of a person is important. The more extra pounds he has, the more time it will take to pump up the press.
- It is necessary to consider how you approach the process: comprehensively or perform only one exercise. The fastest will be the result if you additionally follow a diet and make your workout varied.
- Don't forget about your individual metabolic rate. The better a person's metabolism, the easier it is for him to convert adipose tissue into muscle.
What is needed in order to pump up the press as quickly as possible
First, decide what is the reason for your dissatisfaction with your own belly: it is excessive muscle weakness, which provokes sagging tissues, or accumulated fat in the abdominal region. In the latter case, take your time to start exercising on the press. After all, even experienced trainers find it difficult to say
how much you need to pump the press to remove the stomach. Before that, experts recommend that you go on a diet for a couple of weeks, excluding foods high in carbohydrates from the diet. When the excess fat deposits have passed, you can safely start training, gradually increasing their intensity. 
- Regular training is very important. When asked how many times a week to pump the press, experts unanimously answer: for beginners - three, for experienced athletes - at least five.
- Well, the question of how many times a day you need to pump the press often brings a smile on the faces of coaches. After all, the number of repetitions is not important, their intensity is important. In order for the abs cubes to be clearly visible after a month, you need to perform at least 10 lifts in 30 seconds. Moreover, the pace needs to be increased every week.
- Do not forget to do several approaches at a time, taking a short break of 30-40 seconds between them.
- If the desired result was not achieved after a month quality(!!!) workouts, use a variety of sports equipment, such as a gymnastic roller, dumbbells or an expander, during your workouts.
How a guy build abs for a month
Just pumping the abs to make the cubes appear is often not enough. Guys need to go to the gym at least once a week, where it is desirable to work with weights. After all, male muscles are elastic and they need a greater load than body tension. You can try to add to the standard exercises exercises on the horizontal bar. For some, they help to shorten the period of pumping the abs at home.