It would seem that abdominal exercises are included in any fitness program. Crunches, leg raises, and planks are available to everyone. But not every visitor to a fitness club, and not even every trainer, has a press with cubes. Why is this happening, and are there any secret movements that will allow you to purchase a “washboard” instead of just a flat stomach?
Disappointing, even those performing on the bodybuilding scene do not have cubic abs. Really, professional athletes have not been able to pump up? No, it’s all about genetics. Some people are prone to hypertrophy of the rectus abdominis muscle, others are not, and nothing can be done about it.
There is another option – there is a press, it seems to stick out, but not embossed. This occurs in those who have built up muscle mass but have not burned fat. In general, cubes of varying degrees of visibility are available to everyone, except for those who have lost 50-60 kg at home and have not done abdominal surgery. All other people should just put in a little effort. Of course, it will not be possible to achieve the standard “cubes” only by hugging abdominal exercises. We’ll have to remember about a balanced diet, a normal daily routine and healthy sleep. Yes, the press is done not only “in the kitchen”, but also in the bedroom, because a swollen stomach from an increased level of the stress hormone cortisol is quite a common story. Well, if we figured it out with sleep, you can start studying anatomy and developing a training plan.
Is it possible to pump up the press at home
The press can be pumped up even at home, even on the street. Another question is if a person is completely devoid of willpower and does not perform technical exercises correctly. If there is no sense of the body, and an understanding of exactly how to work the muscles, it is better to hire a coach for at least a few sessions. For years, many have been pumping their neck muscles, doing crunches on the mat, and the iliac muscles and quads of the thighs when they raise their legs in the hang, and then complain that training at home is complete nonsense, and if there was money for the gym, they would definitely do it. The point here is not in finances, but in the fact that if a person cannot cope on his own and there is no one to help him, his path will be three times longer.
But, fortunately, if the nervous system is working normally, the Internet has not yet been turned off for non-payment and the person does not have spinal injuries, he can do twisting and leg lifts at home. And to stand in the bar – too.
By the way, the most basic equipment will be enough for most trainees – this is an ordinary rubber mat and some kind of weights, a kettlebell, a dumbbell, a sandbag or a mini barbell. There is absolutely no need to set power records here, it will be enough just to provide the muscles with a progressive load.
How to get rid of belly fat – step one
Most people who set themselves the goal of looking good, rather than setting power records, will want to get rid of the fat from the waist first. Everything is simple here – no matter how much twisting you do, you will have to create a calorie deficit. Even an hour of exercise on the floor is no match for simply giving up sugar in tea and coffee, and replacing it with some no-calorie sweetener.
Fortunately, you don’t need belly diets and other legacy of folk fitness folklore. An ordinary person with normal or overweight, who eats at random, that is, does not count calories, proteins, fats and carbohydrates, it is enough to start eating rationally. This means – counting all these indicators, and balancing the diet, as well as creating a small calorie deficit so that the body begins to burn fat to replenish it.
Practice shows that it makes no sense to cut the calorie content of the diet by more than 20% at home. If you make a more serious deficit, a person will simply start to secretly overeat or feel bad, and as a result, overeat in order to somehow regain vigor.
For an ordinary person, it is enough from the figure that will turn out if its weight is multiplied by 30, subtract 300 kcal to get the figure from which to start losing weight. As you lose weight, this figure is recalculated. It is enough to reduce the weight by 5 kg to attend to the recalculation.
Where to get kilocalories from? From a balanced diet. An ordinary person, who is not engaged in physically hard work, needs 1.5 g of protein, 1 g of fat, and 3 g of carbohydrates per 1 kg of body weight. It is imperative to “gorge on” proteins and fats. Carbohydrates can be cut to 2 g if “not losing weight”, and physical activity comes down to some kind of home workouts with small dumbbells and walking for half an hour a day.