Современная эстетика подразумевает наличие пресса cubes not only in men, but also in girls. In fact, the muscles of the anterior abdominal wall of all people without exception have the form of squares, but are not visible due to the fatty layer. The front part of the press forms a pair of straight muscles with a vertical strip of connective tissue passing through the center. Each of these halves consists of 4 beams, separated by bridges. Thus, 8 cubes are formed, but as a rule, only 6 are visible, located above the navel. Today, many girls are concerned about how to get a beautiful press with moderately designated cubes.
If you want to get a stomach with squares,one pumping will not be enough. You can have a superbly developed press, but it will be hidden under a layer of fat, which on the stomach is thick enough. Therefore, in order to get a beautiful female press, in addition to training, we also need "drying". The relief of the abdomen depends on exercise only by 10%, and by 90% - on nutrition.
How fast can you see yourselfa beautiful press after the start of training and drying, depends on the initial state of the muscles and the amount of fat in this area. Slender girls will find the changes in 1-2 months, others will have to be patient, because before six months the result is not expected.
Чтобы накачать пресс, нужно определить, какого effect is required to be achieved. As a rule, a beautiful press for girls is a moderately embossed tucked up belly with no excess fat. In this case, each group of rectus abdominal muscles must be strengthened. There is no upper and lower press - it is a single muscle and exercises involve all its departments, with the difference that some exercises load the upper cubes more, others lower ones.
Exercises for the upper part of the press
The basic exercises for the upper cubes are any uplifts of the trunk from the prone position.
Исходное положение – лежа на полу, поясница pressed to the floor, knees bent at the knees stand with feet on the floor with heels close to the buttocks, hands are pressed to the temples or are in the lock behind the head. Raise the shoulder blades and shoulders as high as possible, while the elbows are diverted to the side. Exhalation should be done with the strongest muscle tension.
Effective exercise for oblique abdominal muscles, withouttraining which is impossible to get a beautiful press, - twisting. The starting position, as in the previous exercise, but the legs do not stand on the floor, but are stretched out and are on weight. When lifting the trunk, bend the right knee and reach for it with the left elbow, then bend the left knee and reach for the right elbow.
Exercises for the lower part of the press
The basic principle of all exercises for the lower press is the raising of the legs from the prone position or in the vise on the crossbar.
The most effective training of the lower press is the exercises on the crossbar. The initial position is on the horizontal bar. Raise your legs up and try to pull them to your chest.
If classes are held at home, where there is often no crossbar, then you can perform other exercises.
The simplest thing is the lifting of the legs from the prone position. The loin should be tightly pressed to the floor, and the legs straightened. Legs should be raised perpendicular to the body, then lowered, but not touching the floor.
All exercises for the press should be performed in 4-6 sets of 15-25 times depending on the training. It is recommended to start from 2 times a week and gradually move on to daily activities.
As mentioned above, a well-developed beautifulThe press will not be visible if the fat layer on the abdomen is too thick. To reduce this layer, you need "drying", which is achieved by proper nutrition and cardio. It is necessary that the consumption of calories exceeds their arrival.
Proper nutrition does not imply starvation orexclusion necessary for normal life of products. The diet should contain products that provide the body with all nutrients. It is necessary to reduce the amount of fats and complex carbohydrates. Eat often and gradually, while most of the daily intake is eaten in the first two meals. And it is necessary to remove from the menu such "garbage" as: mayonnaise, chips, ketchup, crackers, salt nuts, cola, etc.
"Drying" is impossible without aerobic exercise, for examplerunning. Cardio is not only helping to get rid of excess fat, but also perfectly train the cardiovascular and respiratory system. During the exercises you need to monitor the pulse and be sure to take into account the age and degree of fitness. You should know that aerobic training should be continuous. The real fat loss begins only after the destruction of glycogen, and this happens only after 20 minutes of intense running.
