Abs at 10 11 12 13 14 15 16 17 18 years old how to pump up a teenager

The abdominal muscles are one of the favorite muscle groups among teenagers and many people wonder how to pump up a sculpted six-pack abs to become strong and resilient. This article will tell you in full about how you can pump it up at home, in the gym, on the street using the best effective exercises that exist for pumping!

About all the exercises that we will tell you have proven their effectiveness and have proven that by doing them you can pump up and get the desired result from training in the first month of training, by including them in your set of exercises (training program), you can count on the shape of your abdomen changing and becoming more toned and excess fat accumulation in the waist area on the sides will go away, and fat will also go away and the desired cubes that you could have dreamed of for so long will appear, but you didn’t know what exercises you can do at home and in the gym to create a full-fledged training program for yourself.

There are different types of exercises, today we will tell you about exercises that can be performed on machines, with your own weight, with a barbell, dumbbells, fitball, medicine ball, on a horizontal bar, and also how you can train your abs with a partner in pairs, and we will also analyze training on time, which became popular in America and reached Russia, with the advent of new fitness methods, you can train without leaving your home; if previously everyone went to gyms to train, sports complexes now do not need to do this.

With the development of sports and the popularity of a healthy lifestyle, the fitness bodybuilding industry is constantly developing and with it new programs appear, views on muscle training, directions, new sports such as CrossFit, which in a short period of time has become one of the popular sports among young people, among teenage girls and men who like to train functionally with various equipment - barbells, dumbbells, as well as special CrossFit equipment such as a hammer, wheel, rope, weights.

What changes await you if you do the exercises constantly?

• Strength indicators will increase
• Muscles will become more rigid
• Stamina will improve
• You will have a muscular corset and core muscles
• You will have a slimmer waist
• You will remove excess fat from your stomach and sides
• You will develop rectus and oblique abdominal muscles
• You will get six packs on your stomach
• You will have an upper and lower
• You will improve abdominal stretch and muscle elasticity

Where to start training your abs

If you want to pump up your abs, but haven’t worked out before, things may not move beyond words. The training will be constantly postponed. To prevent this from happening, always set a goal in advance. Find in advance the complex that you consider best for yourself, plan a specific time on your schedule, for example, in the morning. By doing this, you will already avoid procrastination.

You shouldn’t stop only at choosing a complex. The training program, even at home, should be planned out from start to finish. What does it mean? You clearly know which day you train, down to each approach, and which days you rest. In other words, you have a plan for the coming week or better yet month.

This is exactly how long a man will need. The main thing is to show diligence and discipline. Only regular training allows you to achieve what you want.

SUPER PRESS IN 7 MINUTES A DAY IN 2022 (GUARANTEE)

Specifics of abdominal training

Relief is created through pumping certain muscle groups. Separately, you can pump up your arms, legs and, of course, your abdominals. The peculiarity of the structure of the muscles is such that they sway only after receiving a huge amount of load. First, they must receive microscopic cracks, during the healing of which a strengthening process occurs. It does not allow the fibers to “deteriorate” again the next time at the same level of load. This allows you to progress and gradually gain strong and sculpted muscles.

The principle seems quite simple. Load your muscles and expect results, but in reality everything is much more complicated. There are several features of pumping the press:

1. Firstly, the abs are not as monotonous as, for example, biceps or triceps, which have only a few bundles . The abs have 6 main packs and oblique muscles. The abs are made up of the oblique muscles as well as the six main packs. This leads to difficulties in training, since it will not be possible to train them all at the same time. Sitting up or crunching does not allow you to tighten your sides or pump up your lower abdomen. To get beautiful and pumped up abs, you need to perform many exercises at once. They should consist of movements that train each abdominal group.
2. Abdominal training cannot be done to exhaustion . If, for example, we are pumping up our arms, the load can be increased by using additional weights. This option will not work here. The press is pumped with an emphasis on endurance, that is, overcoming muscle resistance.

Representatives of the weak and strong half of humanity pump up their abs to acquire a beautiful belly, but do not always fully understand one important feature of such training. They do not burn fat. She, of course, leaves, but not in such quantities as many would like. This point must be taken into account when deciding to focus exclusively on pumping the abdominals.

If an overweight person starts pumping his stomach and achieves excellent results, he will get flat and firm abs, but against the backdrop of fat deposits. This will not add any beauty to your figure. To be slim and fit, you need not only to exercise, but also to eat right. Excess weight and a flat stomach don't go well together.

To train your abs at home, especially for people who are not working or working at home, you need to move as much as possible. It is required to combine active, static and developmental movements. If you do just one thing, you won’t be able to achieve a flat, hard stomach. By performing only side and regular crunches, you will only gain the top four beautifully defined cubes, but the protruding sides and hanging bottom will not go away.

Exercises for girls and men (guys) with their own weight

Exercises with your own weight have proven themselves at home; many girls (girls - women) choose this particular option for muscle training based on the fact that there is no time to visit the gym or it is simply convenient not to go anywhere and exercise in 4 corners! Men mostly train their belly on the street on the horizontal bar or go to the gym and pump up their abs there! Since many people think that if you pump them up at home, then you can’t pump yourself up with beautiful and strong six-pack abs! But this is all a myth. In fact, you can do it anywhere, the main thing is to know how to do it correctly.

The main mistakes that many people make when training

• Doing the wrong number of reps
• Doing the wrong number of approaches
• Incorrect training program (set of exercises)
• Controls are not combined correctly
• Not resting properly between sets
• Train too often, for example every day
• They train too rarely once a week, and that’s not enough

About how to properly pump so that muscles appear, the stomach of the sides goes away and cubes appear

How to train your abs correctly so as not to have problems

Everything must be done strictly according to schedule. The ideal time to pump up your abs at home is in the morning. It is at this time that the abdominal muscles are more susceptible to stress.

Important information!

Each person has his own individual time for breakfast, lunch and dinner. It rarely matches. The exception is the lunch break for working people. When a person has dinner, for example, at 19:00, about 12 hours or more pass before breakfast.

Food contains a huge amount of energy. It is necessary for every person for the restoration and performance of the body. This does not mean that you need to store subcutaneous fat, since this is what is used for energy at the very last moment.

What does it mean? If you want to get rid of fat in the abdominal area, then you need to force the body to burn it. How to do it? Leave a “window” between your last meal and your activity at approximately fourteen hours. This forces the body to spend energy reserves from fat deposits, since there is absolutely nowhere to take it from.

General recommendations:

• Exercises should be performed as slowly as possible, observing all the rules of technical execution.
• It is highly not recommended to include muscles that have nothing to do with the abs. Only the abdominal muscles should work.
• You can train six days in a row and leave one for rest or every other day. Both options are good. The main thing is to take into account your own level of training and training capabilities. It all depends on personal goals. If you train daily, your abs will not only improve, but also strengthen. Unlike three training days, during daily exercises the sets are performed not for wear, but for 20-30 minutes at an average pace. Such a schedule will not be difficult for the body.

It is highly not recommended to drink a lot of water during training. Otherwise you will start to feel sick. Results will be noticeable within a month if you stick to your workout schedule and eat right.

We pump up the press at home. Abdominal exercises at home | PopSport

Useful tips for teenagers

As I wrote above, to pump up your abs, you need not only to train. The abs are a muscle just like any other. It needs proper nutrition to grow. Namely, enough proteins, fats and carbohydrates.

If you don't eat enough, you'll just end up with a flat tummy with a hint of a six-pack. But it will still be difficult for people to determine whether it’s abs or just your ribs sticking out.

And if you eat too much, your abs will be securely hidden under fat, like the treasures of Atlantis under water. And people will only be left wondering whether your abs even exist or are they a myth.

And of course you need to recover. If you pump your abs around the clock, they won’t grow. Muscles do not grow during training, but during recovery. That’s why it’s so important to get a good night’s sleep, by the way. Because during sleep, recovery occurs.

How many times a day and when should you pump your abs?

The best time for abdominal training is considered, as already described above, to be morning. The main thing is to try to adhere to the 14-hour window in order to get rid of fat deposits to the maximum. Another reason is that it is in the morning hours before school and work that it is easiest to find 20-30 minutes for an activity without sacrificing other activities and it is easier to get used to such a schedule.

Not everyone finds it easy to train in the morning. For some, it is more important to sleep an extra half hour in order to feel good all day. If you decide to exercise in the evening, then you need to increase the number of repetitions for a couple of exercises.

Monthly table

So, let’s imagine that you have absolutely nothing and there is no horizontal bar nearby either, then you will have a table that will help you not only improve the appearance of your abs, but also increase their strength, endurance and increase the number of sit-ups you can do do it in 1 approach.

You will do sit-ups while lying on the floor or on the couch. You can cling your feet to something, or ask someone to hold your feet, or you can not hold your feet at all, it will be a little more difficult.

The table will look like this:

This table will work provided you eat right, sleep well and recover. One such month is enough for your abs to transform and become more expressive.

Abdominal training program at home

Order and number of repetitions:

• 26 times standing bike;
• 16-22 twists;
• 20 repetitions;
• 10 leg raises;
• 22 recumbent bikes;
• 10 leg pull-ups to the horizontal bar;
• 16 lateral bends to the feet;
• 12 corners;
• 12 leg raises lying on your side;
• 26 climbers;
• 30 seconds of leg swings;
• 40-60 seconds plank.

The number of repetitions indicated in the list can be changed upward. When the level of training allows and there is a desire to pump up the athletic press, you should use additional weighting, for example, equipment and weights.

General recommendations and rules:

• the scheme described above is only one circle, but you need to do two;
• rest between approaches and sets is half a minute;
• you can speed up the pace only when performing a bicycle and a climber;
• If you feel a burning sensation, you can increase the rest time between approaches.

After training, it is recommended to do stretching, which will strengthen the result.