TOP 100 perfect pictures of guys and girls
The beauty of your body is in your hands. Exercising and maintaining a healthy diet can create an envy and admirable appearance.
An integral attribute of such a look, of course, is a tucked-up belly with embossed abs.
The photo where you show it will always get a lot of likes. Because such things are liked by almost everyone, both men and women.
Secrets of a beautiful press: how to pump up cubes?
The formation of the relief muscles of the abdomen consists of two components. Properly selected physical exercise plus a special diet.
A set of exercises for the press
Exercise is needed to build muscle volume. Or, more precisely, one specific muscle – the straight one, the one on the front of the stomach.
It is she who, in an inflated state, looks like convex squares.
In an un-inflated one, however, it also looks like that, only this is usually not visible under a layer of subcutaneous fat.
There are many exercises for the rectus abdominis muscle. Here are just the most effective ones:
“Corner” on the horizontal bar
Hang on the bar so that the toes do not touch the floor. Then lift your lower torso so that it is parallel to the floor.
Hold this position for 3-4 seconds. Then lower your legs. Repeat the exercise until you feel a characteristic burning sensation in the abdomen.
Note! You don’t have to chase a lot of reps. Better do a little, but slowly, the effect will be more noticeable.
Always remember that your task is not to set a record, but to load the muscles so that the press looks beautiful in the photo.
Lie on your stomach on the floor. Then lift the body off the surface with support on the toes of the feet and hands on the elbows.
Try to keep your body exactly parallel to the floor. Stay in this position for 30-60 seconds – as long as your training allows.
Twisting the body from a lying position
This is almost a classic abdominal exercise. Lie on the floor on your back, bend your knees, put your hands behind your head.
Then slowly bend your upper body, gradually lifting it from the surface. First the shoulders, then the back. At the same time, the lower back should remain pressed to the floor.
After rising, freeze in this position for 2-3 seconds. Then lower the body back down.
You need to repeat the movement, as in the case of the corner, until you feel that the muscles have received their load.
By training the abs intensively, you will notice the results in about 3-4 weeks.
If you already had good physical shape, a low percentage of fatty tissues, and generally just restore what you already had in the past, the load will have an effect even earlier.
How to adjust your diet?
It happens, however, and the opposite situation, when you train hard, and even notice to the touch that the muscles have increased significantly in volume … But in the photo, the pumped up press is still not visible.
This may be due to body fat. That is, you also need to lose a little weight so that all the beauty you have developed with such efforts becomes noticeable. &
Nutrition programs that are specifically aimed at reducing the layer of subcutaneous fat so that muscle relief becomes more noticeable are called drying diets. They may differ in detail, but they all have in common:
Focus on carbohydrates
They should be the basis of your meals during the diet. Eat porridge, rice, buckwheat, pasta. Sometimes this list is supplemented with fruits, but for a quick result, it is worth limiting their consumption.
Lots of proteins
That is, meat, fish, beans, beans. Women are advised to focus on the last two points – they better absorb plant proteins.
Men tend to prefer animal squirrels.
Non-fatty dairy products
It can be cottage cheese, kefir, some names of yoghurts. In a word, to consume foods containing fats …