It is believed that relief pumped abdomen muscles is a sign of beauty, harmonious physique and health. This is true, especially if you remember that, for example, the transverse abdominis is important for optimal performance of the lumbar. If it’s weak, your back could hurt and spine injuries occur more often. Abdominal muscles are involved during walking, they support the stomach, liver, kidney and pancreas. With the lack of their fitness belly will be formed. To train the abdominal muscles, does not necessarily mean to become a bodybuilder, as anybody can get six-pack at home. The main requirement – regular exercise, enough rest and proper nutrition.
What is the structure of stomach muscles?
In order to pump up the press at home correctly, it is necessary to understand what are the “abs”, but even though it’s correct to call them “squares”, and how should they appear as a result of training. So-called “squares” are formed by the rectus. There’re two of them: one from each left and right sides. Each muscle is divided into 4 squares, a total of 8. Only six upper ones have square shape, lower pair is more like two triangles. More information on the abdominal muscles and the proper method of exercising you can learn from the book “Specforce Abs“. This e-book has a version not only for men, but women too. Legal download of the book is possible via the link on this page.
Proper nutrition during “square pump”
To accelerate the increase in muscle mass in front of the abdomen it is necessary to have a proper intake of proteins. It is necessary for the efficient disposal of excess fat, because the digestion and assimilation of protein foods spends plenty of calories. Carbohydrates should be eaten after sports load, so they do not have time to turn into fat, as weary abdominal muscles need fast recovery and energy for growth.
How to get a six-pack?
During the training it is important to bear in mind that the abdominal muscles are rather quickly restored, so the training load should be regularly modified. It’s better to work out every day, doing 15-20 repetitions of each exercise. Of course, athletes-beginners should not be subjected to excessive load, otherwise the next day, the muscles will start to hurt. Better gradualism and enjoyment from training. It is necessary to allow time to get involved and a little patience, without aiming to achieve six-packs in one week. It will take quite a bit of time, until the sport will give pleasure and improve your mood due to endorphins increase in the blood. The first workouts may consist of 3-4 exercises, each performed in three sets. Gradually, the number of repetitions can be increased, bringing you to the recommended 15-20. In order for relief of the abdominal muscles to constantly increase, it is necessary to train the upper and lower sections of the abdominal muscles. Then it is possible to expect a more rapid result.
Exercises for the upper abdominal muscles at home
To quickly get six-pack at home, you should regularly perform the following sports movements.
Twisting. Lie on your back, bend slightly diluted knees, so the feet will stay pressed to the floor. Hands placed on the back of the head, but if fitness level is not high, they can be located along the trunk. While lift the shoulders and torso, strive to reach your left knee with your right shoulder. Pause for a few seconds and return to starting position, then repeat for the other side.
Foot lifting. To get a six-pack it’s helpful to lift the hips. Lie on the floor on your back, hands behind your head and pull the hands forward. Lift the legs at an angle of about 45 degrees. Movement should be smooth, in the upper position linger for a while, then slowly lower the legs to the floor.