Features of the formation of abs in girls
- Firstly, compared to men, they have less testosterone, which is responsible for slimness and weight.
- Secondly, for athletes the norm is 9-15% of the fat layer, for female athletes - 18-20%. The relief is noticeable if the layer does not exceed 12%.
In this situation, it turns out that the cubes on a woman’s stomach are more a deviation than the norm.
Nevertheless, a systematic approach, including the right selection of exercises, gives excellent results. Special techniques and 3 workouts per week will help you achieve six-pack abs on your stomach. Perform them 12-20 times in 3-4 sessions. If you are overweight, devote 30 minutes to cardio and strength training techniques, separately working out the upper, lower and lateral zones.
To tone your abs without increasing your waist size, don't focus on dynamic dumbbell crunches or side crunches and weight lifting. To increase the load, ankle weights or 1 kg shells are sufficient.
Are abs worth the effort: revelations from happy six-pack owners
So, six-pack abs are your ultimate dream. But are you ready for the fact that for the sake of a ribbed belly you will have to sacrifice not only the time that will be spent on training, but also completely change your lifestyle?
I think everyone remembers the advertisements for magic electrodes that can give you six-pack abs while you sit on the couch and enjoy your favorite TV shows or movies? So, no electrical stimulator will give you muscle relief. You can try attaching the device to your tongue and energizing your taste buds, as soon you will have to enjoy rice cakes, looking for all 50 shades of sweet and salty in them.
Working on sculpted abs isn't just about going to a gym and doing crunches. This is hard work, abandonment of the usual way of life and, one might even say, a certain sacrifice. Some guys are luckier. Thanks to their genes, to obtain visible relief, they only need to not skip workouts and limit the consumption of fast carbohydrates. Those who are a little less fortunate with heredity, and these are the majority, have to sweat. Sometimes training takes up so much time that it’s time to book it into a part-time job.
The myth of attractiveness
For some reason, most often the question “Why do you need six-pack abs?” They answer “To please women.” But are you sure that every girl is obliged to faint with delight at the sight of your naked torso?
The author of the article conducted a completely unscientific survey of 100 women, and the answers did not quite coincide with expectations. For only 2% of ladies, visible abs are a mandatory attribute of attractive men. Only 21% of women said that the prince on a white horse should have a flat stomach, and 77% are generally delighted with men like Will Ferrell. Having an attractive face came first in the survey, followed by personality and visible muscles, with six-pack abs in fifth place. This is such an interesting unscientific opinion poll.
If you want to attract a woman's attention with your muscles, it's better to work on your biceps. To demonstrate them, you don’t need to kill yourself in the gym, sit on a strict diet and undress to the waist. According to a survey conducted at Western Illinois University, women consider the biceps to be the sexiest muscles in men, followed by the abs.
Complete abstinence from alcohol
menshealth.com
This is exactly the option when you have to choose, either a six-pack with beer, or a six-pack on your stomach. Because if there is the first, then the second will obviously not happen.
David Kimmerle, 37, a professional model, says he is only allowed 20 alcoholic drinks a year, which equates to about one every 18 days. If he drinks, he doesn't work.
Food is just fuel and nothing more.
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Ben Carpenter, a trainer and fitness model from Oxford, England, goes on a strict diet for weeks before each photo shoot. This is very difficult because you constantly want to eat.
Gino Caccavale, a trainer from New York, does the same. Here is his photo.
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According to him, he has already given up the idea that food should be tasty.
Spencer Nadolsky, a family physician and bodybuilder from Virginia, constantly has to turn off his nose to avoid the smells coming from the cookies and candy in his office.
menshealth.com
Can't stop
To get the results you see in the photo, all these men not only go on a strict diet and completely give up alcohol, but also have to train like maniacs. Training for them is a constant process. No breaks, no vacations. For example, Kimmerle trains 10 hours a week, which includes lifting weights and running 57 kilometers. And the Caccavale workout consists of 500 repetitions of abdominal exercises. Most gym goers probably don't do that much even in a week.
So, whether you succeed or not, you will have to try and find time for sports. Even at night, even at 5 o’clock in the morning, even during lunch break, you simply must exercise, otherwise you can wave your pen at your six-pack on your stomach.
Progress is achieved through very painstaking work.
The more you exercise, the closer you get to your goal - visible six-pack abs, the slower your belly fat begins to melt.
A 2005 study published in the Journal of Theoretical Biology found that there is a maximum rate of fat loss before your body starts burning muscle. This means that you need to rev up your metabolism, but not overdo it, if you want to sustain the results.
Six pack abs are an effort and have nothing to do with a healthy lifestyle.
Obesity is a disease, and its negative impact on the human body has long been proven. But in reality, sculpted abs don’t carry much health either. Of course, in pursuit of a flat stomach, you will start playing sports and switch to a healthy diet, which will have a positive effect on your well-being, but getting rid of the last centimeters will negate all the positive effects.
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Stephen Power, a trainer and fitness model from London, complains that he not only has to constantly limit himself to food and spend a lot of time in the gym, but also give up meeting with friends.
And lastly, the most annoying thing: often your six-pack remains hidden under clothes
Yes, you have six-pack abs. And you can not only touch them, but also see them with the naked eye... But most of the time they are hidden from others. You won't take off your T-shirt every time you're indoors, right?
At night, all cats are gray, and guys with six-pack abs in T-shirts and, especially, sweaters become just guys with flat stomachs.
Around me, the guys with really ripped abs are the coaches, but that's their job. They practically live in the hall and therefore do not perform any special feats. The rest are just guys with nice flat stomachs, active, purposeful and enjoying life.
HAHAHAHAHAHAHA
Published by BBFilmes January 10, 2016
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.
1. Classic technique - straight twists
- In a lying position, bend your knees and place your hands behind your head.
- Raising your shoulder blades 30 cm above the floor, reach for your legs. At the top, take a short pause and straighten up.
- 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.
- Smoothly rise up, and as you exhale, stretch your left elbow towards your right knee, while simultaneously moving it towards your hand.
- 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.
3. 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:
- Raise your straight limbs at a 90-degree angle, holding water bottles or a vacuum cleaner pipe in your outstretched arms.
- 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.
- Bend your knees, without lifting your lower back from the floor, pull them towards your solar plexus.
- Keeping your upper body motionless, use the power of your abdominal muscles to move them to the left and lower them to the floor.
- Repeat the entire cycle for the opposite side.
Exercise “accordion” for 6 packs
- 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.
- Without changing your body position, exhale powerfully, completely expelling the air from your lungs, draw your navel towards your spine.
- Concentrating on the sensations in your diaphragm, hold for 15 seconds.
And also read the detailed technique for performing the vacuum exercise. The most effective exercises for the abs →
