Abs “cubes”: how many should there really be?

Sport

• How many abs are there?
• Can there be 10 cubes?
• Why is the press uneven?
• Exercises for pumping up the abs

Pumping up the press is a long and difficult job. You need to go on a diet, combine strength training with cardio, but the result is not always satisfactory - for example, there are not ten or six cubes, but only four, they are located unevenly and asymmetrically. How many abs should you have? Could there be 10 of them? How to pump up perfect abs?

What is important to consider when performing abdominal exercises?

When a teenager does exercises, he must use his abs. Many teenagers make mistakes when playing sports. Pump up your abs, making efforts with your legs. Or backs. As a result, the cubes do not appear. Because the main load goes on the back and legs. And the abs are not used during the exercises.

What exercises should you do to pump up your abs?

To get beautiful abs, a teenager will need to do different types of exercises. Not only dynamic (bicycle), but also static. Such as a plank.

If a teenager alternates static and dynamic exercises, this will have a positive effect on the formation of his muscles. He will have beautiful abs. And a so-called muscle ring will be created. Beautiful relief over the entire area of ​​the abdomen.

Abs: how much can abs cost?

Do you want abs like Emily Ratajkowski (28) or Gigi Hadid (25)? Then choose which method is closer to you. We have compiled a rating.

Emily Ratajkowski Photo: Instagram /@emrata

Gigi Hadid

Nutrition

Budget: from 2000 rub. per month

When will the result be: after 3 months

Nutrition is 80% of success on the path to perfect abs. Adhere to a strict regime: give up fast carbohydrates (sweets, chips, hamburgers and soda). Switch to lean meats: poultry, rabbit, turkey, veal. Don't forget about the “good” fats: eggs, avocados, nuts and fish (in particular salmon, tuna). As for vegetables and fruits, it is better to eat them in the first half of the day. And follow the advice of nutritionists: do not allow yourself more than one fruit per day.

Sport

Budget: from 5000 rub. per month

When will the result be: in 1.5 months

You don’t even need to go to the gym - just have a mat and 30 minutes of free time 3-4 times a week. Take note of the following exercises.

Plank – it engages the muscles of the abs, back and arms. Perform straight and side planks 3 times on each side for 60 seconds.

“Bicycle” – ideally works the middle part of the abs and upper abdominal muscles.

Crunches – Lie on your back, knees bent, feet firmly pressed to the floor. Hands behind your head. Raise your upper body so that only your shoulder blades come off the floor. Perform this exercise at a slow pace for 3 sets of 20 repetitions each.

Leg raises. The main condition is to maintain an angle of 90 degrees when lifting.

Vacuum – you need to do this exercise on an empty stomach or 1.5–2 hours after eating. Exhale as much as possible and at the same time draw in your stomach as much as possible. Hold this position for 10-15 seconds, then exhale slowly.

Salon treatments

Budget: from 10,000 rub. per month

When will the result be: in 1.5 months

Modern hardware procedures are your reliable allies in the fight against excess weight. Pay attention to the endosphere. This service has firmly taken first place in the ranking of the most popular methods for an ideal figure. In 10–12 procedures you can lose 1–2 sizes, speed up your metabolism and get rid of swelling.

LPG massage will also be good. It gets rid of swelling well, removes cellulite and excess fat deposits.

In addition, you may like laser liposuction - an alternative to classical surgery. This procedure is safe and effective. During the session, fat cells are destroyed using laser flashes. The sensations are nothing supernatural, a little discomfort, but you can tolerate it.

By the way, another option is lipolytics, these are drugs that are used to correct problem areas. They are administered under the skin using injections. Literally in one go, they can reduce the fat layer and improve the condition of the skin.

Plastic

Budget: from 70,000 rub.

When will the result be: in 10 days

You have two operations to choose from: liposuction (when excess fat is literally “sucked out” of you using a thin canopy) or abdominoplasty (this technique is good because it not only gets rid of fat deposits, but also allows you to remove sagging skin ).

How to pump up beautiful abs?

To get beautiful abs, just doing exercises for them is not enough. A teenager must follow a diet. Eat the right foods. In limited quantities.

This is necessary to ensure that the amount of belly fat in a teenager is minimal. If a teenager does not eat properly, he can do abdominal exercises endlessly. But this will not bring results. The fat layer will overlap the cubes.

However, doing abdominal exercises also requires a lot of attention. Even if there is a layer of fat on the teenager’s body, his stomach will be toned. And it will look beautiful.

Belly fat needs to be reduced

You need to start building beautiful abs by fighting against the fat layer. For abs to appear on your belly, your fat level should be no more than 15%. Each person has their own optimal amount of body fat, at which pumped up abs are visible. For some people, their abs are hard to see even at 7% body fat. And for others they are perfectly drawn at 15%.

The teenager must determine the optimal amount of fat he should have. And based on this, formulate a weight loss strategy. If a teenager needs to lose weight, he must go on a diet. If he wants to improve the definition of his abdomen, then he must burn a lot of calories during training.

Is it easy to get a six-pack belly for a man?

it is very easy for a man to achieve six-pack belly fat . After all, everyone has abs themselves. This is the muscle that pumps even if you don't want it to. You sit, walk, get out of bed, laugh - your abs are always working.

But abs are a shy thing and like to hide from prying eyes behind a layer of fat.

Therefore, males who have a minimal percentage of body fat, and when talking to whom you try to breathe in the other direction so that these poor fellows are not blown away by gusts of “wind,” can often boast of unrealistically powerful and sculpted abs.

And those whom fate has endowed with a couple of dozen extra pounds, alas, cannot boast of such abs, so they will have to sweat a lot in the hall and in the kitchen so that their abs burst out.

But the trouble is that the stomach is the place most prone to storing fat . Therefore, if you want to get a six-pack on your stomach, then you will need to be patient.

How quickly you can do this depends on how long and how intensely you consumed tons of junk food while sitting in front of the TV. If you came to your senses before your accuracy in the toilet began to limp due to poor visibility of the target, then it will take less time to achieve results. If everything is bad with this, then you are in for a long journey into the world of sports and healthy eating.

Teenager needs to improve his posture

Having beautiful abs with bad posture is impossible. Therefore, the teenager needs to pay special attention to correcting it. A teenager should try to walk outside more. Walk. And sit less in one place (at the computer).

Due to poor posture, the muscles located in the abdomen begin to relax. The tone of the press is deteriorating. The mass of the body moves from the abdominal muscles of the abdomen to the back. As a result, the abs receive absolutely no stress in everyday life. And does not stay in shape while walking.

Because of this, not only the teenager’s posture suffers. But also his abdominal muscles. They become weak.

Side plank

Target : lower back muscles and obliques

Lie on your side, leaning on your elbow. The shoulder should be directly above the elbow. Straighten your legs and lift your hips to create a straight, rigid line from your head to your toes.

Keep your neck straight without breaking the straight line. During the exercise, the abs should be tense and compressed. Hold this position for 20-30 seconds and repeat 2-3 times. The exercise should be repeated on the other side.

Notes:

• Keep your hips straight during the exercise.
• Don't let your lower back sag.
• For an easier version, do a side plank with your knees on the floor instead of straight legs.

The teenager needs to strengthen his core

The press is not only those muscles that are on the surface. It is connected to a huge number of internal tissues. And core muscles.

It’s wrong to pump up just one abs. A teenager absolutely needs to improve the condition of the entire body as a whole. Chest, biceps, legs, back. By doing a comprehensive workout, pumping up your abs is much easier.

A teenager needs to develop not only external, but also internal abdominal muscles.

Most of the exercises in which the abs are pumped are aimed at improving the relief of only the outer part of the abdominal muscles. Leaving the internal muscles, at the same time, without attention. Although they need to be pumped in order to make the child’s belly fit.

To improve internal muscles, we recommend that your teenager use an exercise called the plank. And also to the vacuum of the stomach.

The press needs to be pumped correctly

It is necessary to pump up the press systematically and competently. We do not recommend that a teenager do one hundred repetitions every day. This will not bring the desired result.

Instead, workouts should be divided into weeks. Do several exercises every other day. For example, on Mondays, Wednesdays and Fridays.

At the same time, it is recommended to do each exercise in three to four approaches. No less than ten to fifteen repetitions. If you perform abdominal exercises systematically, it will be more effective than every day, but a hundred times.

The teenager needs to pay special attention to the technique. If it is bad, then there will be no point in such exercises.

Teenagers must learn to engage their abs during exercise

When a teenager performs abdominal exercises, he must ensure that the abdominal muscles receive stress. They must tense up during exercise. Otherwise, the exercises will not have an effect.

Ab exercises

According to scientists, the most effective abdominal exercises are their dynamic form. For example, leg lifts. Or a bicycle. If a teenager follows the execution technique, he will be able to pump up his abs more effectively than if he does crunches. Or do exercises on a fitball.

A teenager should not forget about statistical exercises

Statistical exercises are also important for developing beautiful abs. If a teenager regularly stands in the plank for a minute at a time for two to three weeks, the shape of his abs will improve. And if he never had them, then they will easily appear.

How to pump up your abs at home to a six-pack quickly

It is advisable to start work from the upper zone . This will get the blood flowing and prepare the hip joints.

Classic technique - straight twists

1. In a lying position, bend your knees and place your hands behind your head.
2. Raising your shoulder blades 30 cm above the floor, reach for your legs. At the top, take a short pause and straighten up.
3. For effectiveness, hold the ball under your knees.

Cross crunches

Without changing the position, move on to the next exercise, which forms sculpted abs in girls.

1. Smoothly rise up, and as you exhale, stretch your left elbow towards your right knee, while simultaneously moving it towards your hand.
2. Return to IP, inhale and repeat the movement with the other hand to the left. When returning to IP, do not lower your shoulder girdle to the floor. Try to keep it 10 cm from the floor without bending your neck back.

If you are well trained, hold longer at the moment of climax. In the concentric phase, muscle fibers optimally contract, and at the same time, abdominal fat is burned.

Raises and reverse crunches for female abs

A variable exercise involves lifting your legs while lying on a flat surface, a horizontal bar or on parallel bars. Perform the lower abs technique at home on the floor or on moved stools. In traditional execution it looks like this:

1. Raise your straight limbs at a 90-degree angle, holding water bottles or a vacuum cleaner pipe in your outstretched arms.
2. Lower your legs slowly, but do not place them on the floor. Keeping them suspended, after a short cool-down, move into the positive phase.

In the more advanced version, pull up the lumbar region along with your lower limbs. It is the lifting of the rounded pelvis that gives the desired effect.

If you bend your knees and bring them towards your chest, the tension will ease. The abdominal muscles receive a shock load exclusively when lifting straight legs.

Side crunches

Staying on the floor, pump up your sides and hips.

1. Bend your knees, without lifting your lower back from the floor, pull them towards your solar plexus.
2. Keeping your upper body motionless, use the power of your abdominal muscles to move them to the left and lower them to the floor.
3. Repeat the entire cycle for the opposite side.

Exercise “accordion” for 6 packs

1. While remaining on the floor, simultaneously pull your body and legs towards you, trying to touch your chin to your knees.

To make it more challenging , attach weights to your ankles.

Complete at least 8 repetitions.

Vacuum for a flat stomach

Finally, train the transverse muscle.

1. Without changing your body position, exhale powerfully, completely expelling the air from your lungs, draw your navel towards your spine.
2. Concentrating on the sensations in your diaphragm, hold for 15 seconds.

And also read the detailed technique for performing the vacuum exercise.

How to pump up your abs at home?

In order for a teenager to be able to pump up his abs at home, his parents will have to help him. Go to an appointment with a nutritionist. Ask him to outline a nutrition program for weight loss or body building. And then feed the teenager the portions that the doctor advised him.

In parallel with this, the teenager must pump up his abs. Do crunches. Stand in plank position. And do many other abdominal exercises.

We recommend downloading a special training program to your teenager’s phone. As part of it, the teenager will be able to perform exercises proposed by the authors of the application. And pump up certain muscle groups. Both the abs and other parts of the body.

Moreover, such programs are absolutely free. And provide effective exercises. Training programs can be downloaded from both the App Store and Google Play. They can be found by searching for the keyword: “workouts”.

An effective abdominal program for men is presented in the table:

What's the easiest way to build up your abdominal muscles?

If a teenager does not understand the process of muscle formation and nutrition, then send him to a fitness club. Hire a trainer. And set him the task: to form a beautiful body contour in a teenager. In particular, cubes.

The trainer will develop the right diet for the teenager. Will help him tighten up his body. And he will suggest exercises for forming cubes.

You can exercise at home only if the teenager does not have a fat layer. Or if she is very small. If there is a fat layer, then pumping up your abs at home will be quite difficult. Due to the teenager's lack of knowledge on how to do this.