Modern aesthetics implies the presence of a press with cubes not only in men, but also in girls. In fact, the muscles of the front wall of the abdomen in all people without exception have the appearance of squares, but are not visible due to the fat layer. The front part of the press is formed by a paired rectus muscle with a vertical strip of connective tissue running in the center. Each of these halves consists of 4 beams separated by jumpers. Thus, 8 cubes are formed, but it is visible, as a rule, only 6 located above the navel. Today, many girls are concerned about how to get a beautiful press with moderately marked cubes.
If you want to get a belly with squares, one pumping will not be enough. You can have a perfectly developed abs, but it will be hidden under a layer of fat, which on the stomach is quite thick. Therefore, in order to get a beautiful women's press, in addition to training, you also need “drying”. The relief of the abdomen depends on exercises only by 10%, and by 90% - from nutrition.
How quickly you can see a beautiful abs after starting training and drying, depends on the initial state of the muscles and the amount of fat in this area. Slender girls will detect changes in 1-2 months, while others will have to be patient, because no result is expected before six months later.
To pump up the press, you need to determine what effect you want to achieve. As a rule, a beautiful abs in girls is a moderately relief tucked up belly without excess fat. In this case, you need to strengthen each group of rectus abdominis muscles. There is no upper and lower press - this is a single muscle and exercises involve all its departments, with the difference that some exercises load the upper cubes more heavily, while others - lower ones.
Exercises for the upper part of the press
The main exercises for the upper cubes are any torso raises from a prone position.
Starting position - lying on the floor, lower back pressed to the floor, legs bent at the knees standing with heels on the floor close to the buttocks, hands pressed to the temples or are in the lock behind your head. Raise the shoulder blades and shoulders as high as possible, while the elbows are apart. Exhalation should be done with the most intense muscle tension.
An effective exercise for the oblique muscles of the abdomen, without training which it is impossible to get a beautiful abs, is twisting. The starting position, as in the previous exercise, but at the same time the legs do not stand on the floor, but are extended and are on weight. When lifting the body, bend the right knee and reach for it with the left elbow, then bend the left knee and stretch with the right elbow.
Exercises for the lower part of the press
The basic principle of all exercises for the lower press is lifting the legs from a prone position or hanging on the bar.
The most effective training for the lower press is exercises on the bar. Starting position is hanging on the horizontal bar. Raise your legs up and try to pull them to your chest.
If classes are held at home, where most often there is no crossbar, then you can perform other exercises.
The simplest is leg raises from a prone position. The loin should be firmly pressed to the floor, and the legs straightened. Feet should be raised perpendicular to the body, then lowered, but not touch the floor.
All exercises for the press should be performed in 4-6 approaches, 15-25 times, depending on the fitness. It is recommended to start with 2 times a week and gradually switch to daily activities.
As mentioned above, a well-developed beautiful press will not be visible with too thick fat on the stomach. To reduce this layer, you need a "drying", which is achieved by proper nutrition and cardio. It is necessary that the calorie consumption exceed their income.
Proper nutrition does not imply starvation or exclusion of products necessary for normal functioning. The diet should contain products that provide the body with all the nutrients. It is necessary to reduce the amount of fat and complex carbohydrates. You need to eat often and little by little, while most of the daily norm is eaten in the first two meals. And you definitely need to remove such “garbage” from the menu as: mayonnaise, chips, ketchup, crackers, salted nuts, cola, etc.
"Drying" is impossible without aerobic exercise, such as running. Cardiotraining not only helps to get rid of excess fat, but also perfectly train the cardiovascular and respiratory system. During classes, you need to monitor the pulse and be sure to take into account the age and degree of fitness. You should be aware that aerobic training should be lengthy. Real fat loss begins only after the destruction of glycogen, and this happens only after 20 minutes of intense running.
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