Многие часто задаются вопросом, как же накачать пресс, сделать живот красивым, приобрести заветные кубики и красивый рельеф, избавиться от жира на животе. Существуют специальные упражнения
Многие люди часто задаются вопросом, как же накачать пресс, сделать живот красивым, приобрести заветные кубики и красивый рельеф, избавиться от жира на животе и обзавестись талией.
Существуют специальные упражнения для пресса, с помощью которых можно достичь всех этих целей. Именно о них – в комплексе с диетой и здоровым образом жизни – и пойдет речь в нашей статье.
Почему у большинства людей не получается накачать пресс?
Многие пытаются накачать пресс до кубиков, но не получается. А причина проста – обилие подкожного жира, который то и скрывает наш стройный животик. Бороться нужно именно с жиром, который делает пресс таким недоступным. Поэтому советуем строить комплекс занятий на основе правильной диеты и кардио-тренировок, которые помогут победить жировые отложения и подсушить абдоминальную зону.
О чем забывают те, кто никак не может получить идеальный пресс? Это:
— кардио-тренировки на сжигание жира и увеличение выносливости;
— правильное питание и включение в рацион медленных углеводов и овощей;
— витаминный и минеральный комплекс;
— правильные упражнения на пресс.
Эффективные упражнения на пресс
Добиться рельефности пресса поможет правильное питание и тренировка на уменьшение подкожного жира. Для пресса необходимо выбирать упражнения, которые помогут улучшить обмен веществ, будут тратить калории, поступающиие в организм, обеспечат прирост мышц. Для пресса подойдут следующие упражнения:
— статические упражнения на разогрев брюшных мышц;
— скручивания лежа на полу для укрепления корсета;
— подъемы ног в висе;
— отжимания;
— кардио-тренировки (бег укрепляет брюшную мускулатуру, в том числе).
Советы и рекомендации
Правильно питайтесь. Правильно составленная диета с большим количеством белка и медленных углеводов (крупы подойдут идеально) — основа всех основ. При правильном питании будет достаточно элементарных скручивания по 50 раз в день, и уже через несколько дней можно будет отправляться на пляж и демонстрировать шикарный пресс.
Увеличивайте нагрузку. Перейдя какой-то рубеж, приготовьтесь увеличить нагрузку и количество подходов. Мышцы должны быть в напряжении — это обеспечит им рост. Новичкам следует не усердствовать на первом занятии, так как нагрузка должна прибавляться постепенно.
Больше бегайте. Аэробные тренировки (кардио-занятия) помогут укрепить мышцы всего тела и, главное, согнать лишний подкожный жир, который мешает увидеть результат.
Используйте собственный вес. Для разработки брюшных мышц больше всего подойдут упражнения с собственным весом – отжимания и подъемы. Такие упражнения позволяют строить равномерный рельеф и защищать организм от разрыва мышц.
Не делайте большие перерывы между занятиями. Долгие паузы между занятиями ухудшают результат.
Все упражнения выполняйте «до победного конца». То есть до упора. Ни одно упражнение не принесет результата, если оно не будет выполнено с максимальным напряжением мышц.
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