How to pump up the press - a guide to the cubes on the stomach

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Many men and women want to have inflated abs with traced cubes. It looks beautiful, sporty, and just great. But it's not just aesthetics, it's also your natural athletic belt to help support a variety of upper body loads.

In this article, you will get rid of the garbage that the fitness industry pours into your ears. Yes, very easy. All that can block your path to finding the perfect press is laziness and a lack of understanding of how to go the right way. You will deal with laziness yourself, and you will get understanding in this article.

How to pump up the press - the anatomy of the abdominal muscles

Let's look at the structure of the abdominal muscles in order to understand how to effectively influence their growth. The rectus abdominis muscle is the press, those same 6 cubes. The muscle itself is straight and flat. The shape of the cubes is given to it by lines of tendons stretching from the pubic bone to the sternum and transverse bundles dividing the muscle into segments. Thus, all work is built around one single muscle, and not several.

Anatomy of the abdominal muscles

The press does not have a division into upper and lower parts. All this is one rectus abdominis muscle. You can often hear this question: How to pump up the lower press? No way! A muscle cannot work partially, it only works as a whole. You can't cut just the top of your biceps, can you? You can not! The muscle can either relax completely or contract completely.

Another important feature of the rectus abdominis muscle is its development in the upper part, and at the place of its attachment to the pelvic bones, it is very small. Therefore, the upper part takes most of the load on itself and there is nothing to be done about it. You can achieve the relief of the lower part due to the small amount of fat in this area.

It is more difficult to pump up a press for a girl in the lower part due to the small number of nerve endings (the connections between the muscles and the brain are weak). Nature made sure that during menstruation the girl experienced less pain. Therefore, the lower abdomen in women responds to the load weaker than in men. Plus, women tend to accumulate fat more than men. But all this is fixable, and you will find out the details below.

There are also external oblique muscles and internal obliques, which are hidden inside. From a training point of view, it is important for you to pay attention to the external oblique and rectus muscles, because. They are what are visible to the eye.

How to pump up the press effectively: two pillars of building the perfect press

The abdominal muscles are the only muscle group that can be effectively pumped at home. All you need is your own weight. This means that the perfect press is available to everyone, regardless of their level of training, age and gender.

You must understand that the perfect press is 80% nutrition, and only 20% training. Many devote too much time to training and incredibly complicate the whole process. You will see changes from the fact that you begin to eat rationally earlier than changes from training.

Ideal abs are the result of a balanced diet and training

Pumping up the press at home is not as difficult as many people think. This is one big muscle that is easy to train. In order to pump it up, you need to regularly load it in a forceful manner, gradually increasing the load. Such a scheme is the basis of bodybuilding - it has been working for decades and has proven its effectiveness. So don't reinvent the wheel.

In order to give relief to the rectus abdominis muscle, you need to get rid of subcutaneous fat. This task is not easy and requires a lot of discipline and patience.

So, you need to solve two problems when building a press:

• hypertrophy of the abdominal muscles (progressive load of a power nature)
• reduction in the amount of fat in the waist area (rational nutrition that stimulates fat burning)

How to ease the path to finding the perfect press

Don't trust trainers- for all upshapers, bodyshapers, gymnastic chairs, etc. Manufacturers are interested in selling such simulators as much as possible, so they advertise them everywhere. The effect of such simulators, if any, is very low. All you need is your own weight.

Super-new simulators give meager effect

Do not believe the myth about local fat burning. It can only occur throughout the body. Get rid of fat at the waist or sides locally impossible. The fat burning process is a hormonal process. It is impossible to order your hormones to reduce fat content only in certain places. Hormones travel in the blood throughout the body, and give the order to the cells to begin lipolysis (fat burning). Therefore, fat burning starts throughout the body, including in problem areas.

Don't Trust Progressive Methods, such as a thousand twists, prolonged tension or individual super exercises like side twists, a bicycle, a birch tree and others. The fitness industry benefits from giving you the hard way with a tricky technique. This approach looks logical. However, its efficiency is low. Your success will be barely noticeable, and the efforts are colossal. You will again return to the fitness trainer for a new portion of techniques. It is more profitable for him to constantly take money from you, and not once to tell about twisting that you can do at home without him.

Do not believe super diets and diet pills. This is especially true for women. Your abs may be well developed, but not visible at all under a layer of fat. It is so conceived by nature that the best places to store fat are the waist, hips, sides. In women, fat is deposited more intensively. In case of hunger during pregnancy, there is an energy reserve in the form of a fat layer at the waist and sides.

All these super expensive diets and pills, if they work, then only when they are used. After use is stopped, the body accumulates fat more intensively, trying to restore the original level. Moreover, he does this with a margin, in case of a possible repetition of such a famine in the future (this is a natural adaptation).

Free your head from mental garbage. There is something that works and this way is very simple.

There are thousands of opinions about fat burning diets and a lot of different types of such diets. But they all have one principle in common. Here he is:

To lose weight, you need to take in fewer calories than you burn.

Thus, you can either reduce the calorie content of the diet, or increase the consumption of calories. Why are so few people successful at this?

Many people eat by eye, without following the exact diet for the day. Either they eat very little or eat infrequently, which slows down the metabolism.

In the first case, a person says that he does not eat fried, flour and sweet, but still gains more calories due to the lack of a clear list of products for the day and their weight. He just eats roughly and gets approximate results. Such chaos does not lead to fat burning. In the second case, the body, due to the rare intake of food, tries to reserve energy as much as possible and accumulates it in the form of fat.

Cubes on the press are 80% the merit of a balanced diet

The solution is simple - you take a certain amount of food and eat it every day, without changing the weight and amount of these products. This is your starting point. You can now change the diet (increase or decrease calories) and see how it affects fat burning.

Example of a basic menu for the day:

For men: 200 g of buckwheat / rice / millet / pasta / oatmeal (dry product), 500 g of chicken fillet, 0.5 l of kefir, vegetables (no more than 30% of the diet) and clean water without restrictions.

For women: 100 g of buckwheat / rice / millet / pasta / oatmeal (dry product), 300 g of chicken fillet, 0.5 l of kefir, vegetables (no more than 30% of the diet) and pure water without restrictions.

Your "diet" starts in the morning by preparing these foods for the day. This is your daily dose and reference point. Choose the optimal amount of products based on well-being. The above example is very arbitrary. You may not have enough carbohydrates, and you will feel weak during the day. Then, add rice or buckwheat. It will help you in choosing foods for the diet.

Compose the diet trying to diversify it, otherwise it will quickly get bored. For example, on Monday, rice, on Tuesday, buckwheat, on Wednesday, oatmeal, chicken on some days, replace fish, etc. Don't forget fresh vegetables and water. Make sure you get enough protein in your body. 2-2.5 g per 1 kg of weight is optimal. Protein builds new muscle structures in your body (cubes on your stomach).

The fastest way to see changes is from a balanced diet.

Monitor fat burning once a week at the same time. Losing 0.5-1 kg of weight speaks of an ideal approach. You burn fat, not muscle. If the weight has increased in a week, reduce the amount of carbohydrates by a quarter, no more (i.e. it was 200 g of rice per day, it will become 150 g) and record a new result in a week.

Effective exercises for the press

The largest existing number of exercises for one muscle group is occupied by exercises for the press. There are actually hundreds of them. There are effective exercises for the press, but there are not so - and most of them.

It is very easy to pump up the press even at home. After all, you train one muscle - the rectus abdominis. It performs a very simple function. Understanding this feature will open your eyes to all the hundreds of ab exercises and their uselessness.

The rectus abdominis is responsible for twisting the body towards the pelvis and for twisting the pelvis towards the body. Everything is simple!

On the rest of the days, perform recovery workouts according to the “triset” principle - 3 minutes before burning on slow fibers.

Toning workout:

Option 1

Option 2

Lying leg raise

Work for 30 seconds, then pause for 30 seconds. Complete 3 sets

The task of the recovery training is to bleed the rectus abdominis muscle, achieving a burning sensation in the interval of 20-30 seconds to complete the movement. Then pause for 30 seconds. You can stretch the abdominal muscles by stretching them as much as possible, and then proceed to a new set.

The ideal press is achievable with training every day. However, each hard workout is followed by a recovery one. You can do the strength program on Monday, Wednesday, and Friday, and do toning trisets on all other days.

Such a training scheme can be followed constantly until you are completely satisfied with your abs. After that, to keep fit, you can do 2 strength training and 2 recovery, and this will be enough.

Conclusion

Now you have a clear path on how to pump up the press to the desired cubes. An ideal press is the key to your great desire, patience and perseverance, and your commitment to a rational healthy diet and regular exercise are assistants in achieving your goal. Everything is simple, but sticking to such a regimen is difficult. Start getting high from this lifestyle, and then the result will be easily achievable.

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