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Post Info TOPIC: What is the right way to exercise your abs?


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What is the right way to exercise your abs?
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If you care about your own figure and take care of your health, then for sure you are a fan of correctly built "sports diet". One of the exercises that will make the figure relief and attractive are twisting, plank, vacuum. All these exercises involve the abs. By focusing on it during sports exercises, even at home in a week you can achieve a good result.

But note that beautiful abs are available only to those who are not lazy and exercises 3-4 times a week. Do not slack off from lessons, do everything for fun and abs will get a great shape. But before you start classes, you need to understand how to correctly and effectively pump abs, which is necessary to take into account.

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Classes at home

How to correctly need to pump the abs without going to the gym? Here it is important not only the program of exercises, but also motivation, nutrition, proper technique. It is also important that the technique of pumping the abs is one of the elements on the way to a beautiful stomach. A balanced diet also plays a role. The key point in working out abs - you should feel during the exercises all the muscles of the body, they all have to work.

If you are new to the world of sports, then start your home workouts by strengthening the oblique and transverse abs. This will promptly improve the appearance of the abdomen. At-home exercise rules:

  • Workout 3-4 times a week;
  • We shake the rectus muscle;
  • Work out the lateral and internal abs;
  • Strengthen the body.

Girls need to pump abs on this program 2-3 times a week. Men should add to this scheme one lesson on the lower abs with extra weight. It is easier for guys to pump abs. Methods for them: hanging with additional weight, twisting, classes with a roller.

In order to strengthen the abdominal muscles do not forget about the back. It should also be worked out, so that the torso develops and the muscles grow evenly. This scheme will help to form an athletic posture, which is important for guys puberty age.

All people who see disadvantages in their own figure ask themselves the question, "how to effectively pump abs at home?" The basic exercise is the twisting. It brings results quickly, develops abdominal muscles, but most beginners perform it incorrectly. The idea is not to raise the body high, but to work all the muscles, which is not easy to achieve.

On the surface it does not look difficult, but for home training there are many variations that allow you to make the exercise more complex, due to which all the muscles are involved. Leg pull-ups in the plan are complicated twists that work the torso.

"Iron" cubes: recommendations

You do not know how you should pump your abs, so that the result was quickly noticeable? It should be done with love. At home, how to correctly pump the abs, we have already figured out, but note that in the gym, practicing with an experienced trainer, the result can be achieved faster. At home there are many distracting factors: pets, relatives, foreign scents. Therefore, a trainer will get you in shape faster. He will form a scheme of activities, taking into account all the physiological nuances.

In the first 2-3 weeks you do not need to go to a workout for results. Be patient and go to the gym to form a habit. It is difficult for the body to readjust and exercise for pleasure, it needs time. Do not deceive yourself and admit that it is impossible to pump abs in 7 days. It takes months of persistent exercises. Add sports supplements.

Training scheme

How to pump abs that in a month was noticeable result? For this purpose it is necessary to dedicate 40 minutes a day to the sport. It is necessary to train 10-12 times a month. Each exercise should not be performed quickly, so that all the muscles have time to "connect" to the exercise. Girls can start with a smaller number of exercises, gradually increasing the rate for themselves. Men are recommended to add strength exercises right away.

The program looks like this:

  1. Start your day with a side plank. Stand in the position, leaning on your elbow and lowering and raising. To feel the work of the oblique muscles, put your hand on your waist. Two approaches for beginners: 10 times on each side.
  2. Continue training in the usual plank. Place your hands in front of your body, put your legs straight. In just a second you will feel how the abs are worked out, the hands support the mass of the case. Stretch yourself in one position as much as you can. Start with one or two sets of 20-30 seconds each. As soon as you are able to stand for more than a minute in the bar, make it harder for yourself by raising your legs one by one.
  3. Don't forget about riding the "Bicycle". Lie on the floor, put your hands behind your head, lift your legs and start moving them as if you were riding a bicycle. To make it more difficult, pull your body away and pull your left elbow toward your right knee and vice versa. For beginners, do 15 times in 2 to 3 sets.
  4. Working with a ball. Sit on the floor, lift your bent legs to parallel with the ball. Make turns, touching the floor with the ball. During this exercise, tense your abs. Perform 15 repetitions in 3 approaches.

To understand how to exercise your abs incorrectly, the day after the exercise determine whether your muscles are aching. If the abs are aching, then all the exercises were performed correctly. If after the session you do not feel any sensations, it means that you pumped abs incorrectly; it is better to ask for help from an experienced trainer who will demonstrate the technical nuances.

To pump your abs, you need to develop a habit for yourself, and you'll get the best results if you exercise according to the program presented above for 3-4 weeks.

Useful links:

https://eunetwork.lv/blog/2021/12/training-and-its-effect-on-testosterone-levels

https://talknchat.net/read-blog/24696

https://stepik.org/lesson/634880/step/1  

https://www.worknplay.co.kr/Story/Detail/Article/18046

https://social.heyluu.com/read-blog/75264 

 

 



-- Edited by nonamezorro on Monday 27th of December 2021 09:55:17 AM

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