How to make a relief abs
When developing physical perfection, almost everyone wants to have if not the cherished abs, then a flat stomach without fatty deposits for sure. Some people focus on a large number of repetitions, others, on the contrary, perform exercises for the abs with loads and a small number of repetitions.
But it is worth remembering that even a small amount of subcutaneous fat in the abdominal area, can hide the fruits of hard work, so the question of the right diet is in the first place.
Below will be described the most important tips for creating a relief abs, which will not be hidden under the fat and will delight not only you, but also to attract admiring glances from strangers.
How to correctly pump abs
1) Pump your abs at the beginning of your workout.
If the abdominal muscles, this is your lagging and problem area, perform it at the beginning of your workout. Only when you come to the gym you are full of energy and will work your abs powerfully and effectively, but at the end of the workout you will be very exhausted and for sure you will forget about it or just do it half-heartedly.
Also try a new trick - train your abs between training other muscle groups, but not after squats and deadlift because abs are actively involved here and can weaken the results of these basic exercises.
For example, do it in the interval of approaches between - , dumbbell press, pulling up to the belt, bending arms with barbell and so on, that is there where abs are involved in the work to a minimum.
2) Do basic exercises
How to Make Relief Presses 2 Performing important basic exercises not only helps increase muscle volume, but also puts the strongest stress on your abs. To create beautiful, powerful abs, you must include the golden three - the bench press, squat and deadlift - in your routine.
But that doesn't mean you don't have to do special abs exercises while doing the basics; be sure to do them together.
3) Load your abs to failure
Many people after performing the planned 20 reps with satisfaction think that they did everything to build a chiseled abs, and herein lies a big mistake. The abdominal muscles contain many slow muscle fibers that in order to get them out of hibernation and to train well, it is necessary to train to failure, when you can not do the exercise further, in the last repetition hold static tension for 15 seconds to consolidate the effect.
4) Create a plan for your abdominal workout
You should have a clear exercise plan for working out all areas of your abdomen - upper center, lower and side areas. Choose 5-6 of your favorites and do them clearly until you fail, you can find a complete list of exercises here.
5) Feel the difference between the upper and lower sections
For effective working out of abs learn to feel the upper abdominal muscles - for this excellent exercise - twisting and lower, the best in my opinion is the exercise - leg raises in a hanging position.
6) Use weights with caution.
Certainly using a pancake, kettlebell, dumbbell or barbell, you can pump your abs much faster, turning your abdominal muscles and bruschiest, but the waist canHow to make relief abs 3 widen and lose its narrowness. So my advice to girls is to pump abs only with their own weight, and to guys use moderate working weights, so extra weight can negate the problem of how to make relief abs.
7) Strive for progression
Progression of loads is important for muscle growth, everyone knows very well that in order to increase the volume of your arms you need to constantly increase the weights, the same situation is with the abs, try not to limit yourself to 20 or 25 reps, do them more and more each time, this will improve the appearance of your abdomen each time.
8) Give your abs time to rest
With a quality abs workout, there is no need to work your abs every day or several times a day. Your abs are also prone to overtraining and giving them an over-exercise can prolong the recovery period.
If you don't mess around and do each rep with a sense of muscle, it's ideal to train your abs every other day.
9) Hold your breath at the end of your reps
Holding your breath helps concentrate your peak workload, at the end of reps exhale and hold your breath for 1-2 seconds, this will increase your internal abdominal pressure and give you the opportunity to strain your muscles more powerfully.
10) Strive to overcome the burning.
How to Make Relief Presses 4 At the end of each approach, working up to failure, you will feel a burning sensation in your abdomen, this means that the muscles are well worked and lactic acid is already blocking your further work. You must get over yourself and do 1-2 reps more each time, show some willpower and your abs will thank you.
11) Use the Rest-Pause Method
In your pursuit of the dream how to build curved abs, try from time to time to train with a given number of reps with a pause, for example, after doing 20 reps do the rest for 20 seconds completely relaxing your muscles, then again 20 reps and again rest for 20 seconds and so on. This will help you work your abs better, achieving maximum muscular failure.
12) Make No Mistakes
By performing abs with strict adherence to technique, you will achieve the desired results faster:
- Do not pump your abs jerkily, each movement controlled with the feeling of the muscle being trained.
- When twisting do not pull the hands on the head, fingers of the hands are crossed on the chest or slightly touch the head
- While lifting legs in the hanging position or in a crouch do not try to rock or throw legs up, the lifting is possible by tensing only muscles of the abdomen.
- Do not straighten your torso, but bend your spine, so the load is taken off your lower back and basically goes to your belly.
- Do not cheat, do not ease up the exercise in different ways, trying to do it in any way, it is better to do less reps but of high quality
13) Stick to your diet.
You may pump your abs day and night in fitness centers, but your abs will never shine in all their beauty if you eat everything. To do this, you need to stick to a high-protein How to Make Relief Press 5 Diet, with slow carbs and reduced fat intake.
A sample daily diet for abs with a list of products and portion sizes can be found on our website Body Bomb - here.
14) Burn calories actively
In continuation of the previous point, to get rid of excess subcutaneous fat, you need to increase cardio workouts, perform high repetition training and lead an active lifestyle aimed at active calorie consumption. Do all this before the summer period, otherwise it is much harder to burn calories in the summer due to the heat than in the spring and winter period.
Actively use jogging, jump rope, do different kinds of aerobics, without burning calories you will not get rid of excess fat deposits.
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