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
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
Chepurnova Milana
Milana, at the age of eight, won the “Young Miss Moscow” competition. After this qualifying stage, the girl represented Russia at the world finals in 2017.
She has been modeling since childhood: she knows how to walk correctly on the catwalk, smile charmingly and, of course, demonstrate her talents. Milana Cherpunova also interested in dancing, shopping and other hobbies of an ordinary Tambov girl.
Now she actively maintains pages on social networks, communicates with subscribers and seems ready to make a successful career in the modeling business.
Strength and muscle training for teenagers
The physiology of muscles in all people is the same, based on this, there are physiological characteristics of the body from which you can’t escape anywhere even in training, it’s better not to invent a bicycle, but to do it the way our body is designed, it is known that if we perform from 6 to 10 repetitions, then our muscles are trained By increasing the strength of the mass, the growth of muscles and muscle fibers occurs, and in the future, if you train in this way, the treasured cubes appear on the stomach in the lower abdomen, as well as on top. If you have been training for a long time, and it is not visible, you need to pay attention to what you eat because if your total percentage of body fat exceeds 16 - 20%, it will be difficult to see in order for it to be visible in your body should be 10-12% fat!
Therefore, many who exercise follow proper nutrition and diet so that during training they lose excess weight and fat! The diet should consist mainly of protein foods and some carbohydrates; foods with a high fat content are excluded from the diet.
At the age of 5 he entered the Guinness Book of Records. What does the most pumped up boy in the world look like after 11 years?
At the age of 5, Giuliano Straw entered the Guinness Book of Records and became a celebrity. The little boy had such developed muscles that an adult bodybuilder could envy. Giuliano was predicted to have an amazing sports career. The teenager is now 16 years old. Let's find out what success he has achieved.
Trained with my father from the age of 2
Giuliano Stro was born on June 18, 2004 in Romania. His father Julian was a former professional gymnast, so he began to involve his son in training from the age of 2. The boy always had free access to weights and a horizontal bar, like toys.
@giulianostr0e
Julian was often criticized. He was accused of forcing the baby to do exercises and also giving him excessive loads. But the boy’s father denied all attacks and stated that he was carefully monitoring his son’s condition. As soon as he saw that Giuliano was starting to get tired, he completed the training.
Coming soon to Femmie
5 shades of clothing to suit any person on a psychological level
The boy's muscles were surprisingly well developed for such a tender age. Some fans doubted that only long training contributed to this, and suspected that his father gave Giuliano special supplements. However, no evidence of this was ever found.
@giulianostr0e
Set several world records
Giuliano's achievements are included in the Guinness Book of Records. The boy first got into it when he was only 5 years old. Giuliano was able to walk 10 meters on his hands the fastest, while holding a heavy ball with his feet.
@giulianostr0e
In 2010, he broke the world record for the most 90-degree push-ups. The difficulty with this exercise is that the feet do not touch the ground. Giuliano did 20 such push-ups in a row, despite the fact that the previous record holder was only 12. The process was broadcast live on Romanian television, and the next morning the boy literally woke up famous.
Later, Giuliano set records for the number of performances of other complex gymnastic exercises: “human flag”, pull-ups in the “human flag” position, muscle lifts.
@giulianostr0e
Suddenly disappeared from the sports arena
However, in 2015, Giuliano suddenly stopped performing, and even his Instagram account was no longer updated. Fans theorized that the boy was injured or sick from overexertion, but there is still no exact answer as to what happened.
@giulianostr0e
And only 3 years later, Giuliano’s father announced that the boy had lost interest in gymnastics and began to get involved in boxing. Now the teenager regularly takes part in competitions and is often among the top three.
facebook.com/Giuliano-Stroe
facebook.com/Giuliano-Stroe
Giuliano has two sisters and a brother, Claudio, who is 2 years younger. As Claudio grew older, he also joined the family's training sessions. Although he did not achieve the same success in gymnastics as Giuliano, the brothers often competed together.
Now Claudio has taken up boxing, following Giuliano. The boys’ father acts as their coach and also runs a channel on Yotube, where he posts regular reports from his sons’ training and competitions.
Has changed a lot with age
Giuliano is now 16 years old. Outwardly, he has changed a lot and looks much more like an ordinary boy. The teenager has stretched out, the body proportions have changed, the muscles have “deflated” and don’t look so voluminous. However, he remains in excellent physical shape.
facebook.com/Giuliano-Stroe
facebook.com/Giuliano-Stroe
Giuliano plans to box professionally in the future. But his life does not consist only of training and competitions. Like all teenagers, he goes to school, and in his free time he has fun with friends.
One can only guess whether Giuliano’s health suffered from physical activity in childhood, and why he changed his sport so abruptly. However, the boy is serious, which means he has every chance of becoming a successful boxer.
Comments
2
Endurance training
It assumes that if you perform from 10 repetitions to 30, or even 50 times, your muscles will train for endurance, thereby your muscle endurance will improve and at the same time excess weight will disappear not only in the abdominal area, but also your entire figure will lose weight ! If you train for endurance, then the body works so that excess fat is burned and calories are burned not only in the area that you are training, but fat is burned in the entire body, thereby the figure begins its transformation and begins to acquire the silhouette of a sports fitness figure.
Susanna Molchanova
Susanna knew from childhood that she would shine and conquer the podium. Her parents sent her to modeling school early, so she has done dozens of photo shoots and fashion shows for various brands. Thanks to her bright appearance, Molchanova even advertised children's clothing from Stella McCartney.
A few years later, Susanna continues to pursue a modeling career, developing her vocal abilities (if modeling doesn’t work out, she will become a singer). The girl actively posts her photos and tracks on social networks, so we have no doubt that she will definitely make a good career in show business.
How often should you train and how to train correctly?
You need to pump properly 2-3 times a week between workouts, let your muscles rest for 1-2 days, this regime is considered the best so that the muscles are fully restored and stop hurting, if it still hurts after the last workout, then the recovery period should be extended until it stops hurting... Muscle soreness is caused by that during the training process metabolic reactions occur in the body, after which lactic acid appears in the muscles!
Muscle recovery period after training
The period of muscle recovery is different for everyone; some go through it every other day; some after 2; some after 3; it also depends on how much strength training you usually had; if it was easy, then it will recover quickly; if it was heavy, for example, for strength, it takes 2 – 3 days to recover! During the recovery period, the muscles grow and gain strength again, and each time your muscles progress both in size and their strength and endurance improve.
Anna Pavaga
A charming girl with big blue eyes is a native of St. Petersburg. Since childhood, the girl has been interested in ballet and since the age of 3 has been participating in photo shoots, advertising sporting goods, children's clothing and toys.
The girl was invited to advertising by famous brands, thanks to which she quickly received lucrative contracts with foreign modeling agencies.
By the time she was a teenager, Pavaga had already made her mark as an actress, starring in an episode of the film “The Universe of Water” and the video “Mood – Autumn.” The girl enjoys collecting the views of admiring fans. But the closest thing to her, it seems, was her older brother and her beloved dog.
Jordan Rainley
The young model has been working in the advertising field for quite a long time. While still a baby, Jordan became famous, because her mother began maintaining a microblog on Instagram on her behalf. During her career, Rainley managed to collaborate with American children's clothing brands and accepts offers from foreign modeling agencies.
This is what they are, growing up future super-models. Although who knows how life will turn out. Maybe one of them will eventually discover a cure for cancer or fly into space?
47 29
