How to pump cubes on the stomach, if, unfortunately, not everyone who wants to have a flat stomach has enough patience and zeal in training? For the formation of a beautiful, flat stomach , stability in the classes for a long time is just needed.
If, nevertheless, despite the difficulties that await, the decision to pump cubes has already been made, first of all, it is necessary to determine the days and time of classes. Like any other exercise, press exercises are best done in the morning. The most appropriate option would be to do the exercises an hour three times a week. Daily classes do not mean that an effective result will be achieved in a short time. Cubes on the press will become noticeable only when the percentage of subcutaneous fat is approximately 10%. If there is too much fat, no one will notice the pumped-up and raised abdominal muscle under it.
How to pump cubes on the stomach?
Here is a small set of exercises based on twisting and lifting legs.
1. Lie on your back, hands behind the neck, legs should be bent at the knees, elbows are bent apart. We slowly raise the housing and lower it as slowly. We carry out three sets of fifty twists.
2. Starting position: as in the previous case. Twisting is done diagonally. The left elbow touches the right knee, and vice versa (the right elbow of the left knee). We perform in three sets of thirty twists in each direction.
3. Lie on your back, arms freely along the body. This gymnastics for the press is very effective. We strain the abdominal muscles, raise the legs, and then the pelvis as high as possible. We return to the starting position slowly. Perform in three sets of twelve repetitions.
4. Lie on the floor, bend your legs at the knees. We put our hands behind our heads or put them on our shoulders. The exercise consists in raising the legs and head towards each other and slowly returning to the starting position. We add up twenty-five times three times.
5. Lie on your back, arms straight, legs extended. Raise the straight legs so that they with the body make an angle of 90 degrees. Then, lifting the right leg about ten times, hold it in a raised position for ten seconds. Do the same with the left foot. Similarly, we perform the exercise, lying on its side.
6. Standing on all fours, back straight. Exhale, relax the abdominal muscles, then retract the abdomen as much as possible. In this position, freeze for 15-20 seconds, relax. To begin, exercise 12 times.
7. Lying we put our hands behind our heads. We bend our knees and perform movements that mimic a bicycle ride, the exercise is complicated by the alternate rapprochement of the knees and then the left or right elbows.
8. Lie on your back, hands behind your head. At the same time we raise the body and legs, forehead trying to touch the knees. We return to the starting position slowly. We perform in three approaches ten times.
Dumbbell Weighting
How to pump up cubes on the stomach, if the abs muscles are already well developed? In this case, gymnastics should be performed with the extra weight held behind the head in the form of dumbbells.
Protein Nutrition
If you wondered how to pump cubes on your stomach, and decided to achieve the result yourself at home, do not forget that to quickly achieve the result you need proper nutrition, rich in proteins.