How to make abdominal cubes - yoga exercises for developing the abs
How to pump up the press to cubes?
Cubes on the press are the cherished dream of most trainees in the gym. It is to achieve these very cubes that they pump the press, sit on diets for drying and take fat burners. However, in order to achieve cubes, the usual exercises on the press are often not enough.
If you have heard about the exercise strap or vacuum of the abdomen , then you know that in just a few weeks they can achieve significant results. The main secret of their effectiveness is the development of neuromuscular communication - that is, training the ability to consciously strain the abdominal muscles.
Many yoga assans are also useful for improving the connection of muscles and the brain - in fact, these exercises strengthen and develop the muscles of the body. In the end, it becomes useful in further pumping the press through dynamic exercises (for example, performing a bike exercise).
Yoga exercises for the development of the press
The main yoga exercise for creating cubes is the aforementioned vacuum in the stomach. It, as well as the following set of exercises from yoga for developing abdominal muscles and working out cubes, is recommended to be performed at home, as a morning workout. Remember that the goal of these exercises is to create a connection between the abdominal muscles and the brain, not the number of repetitions performed.
During your workout, you must keep your abdominal tension alert. Gradually, you will learn to feel and strain not only the entire press, but also its individual segments, which are cubes - including the lower and lateral press, associated with the muscles of the legs and pelvis.
1. Half squat with arms extended up
2. Assana "WarriorI"
3. Assana "Tiger"
4. Twisting the spine
Sit, straighten your legs, both hands are standing on the floor behind your back. Bend the left leg and place it on the outside in the region of the right knee. Tighten the press, then, on the exhale, tighten the press even more and carefully turn the case to the side. Raise your right arm bent at the elbow to your left knee. Hold for 30-40 seconds and switch sides.
Dice Achievement Strategy
The abdominal muscles of the press are fundamentally different from, for example, the muscles of the hands. If the main task of the biceps is to bend the arm to lift the load (duration of action is a few seconds), then the muscles of the abdomen and body are designed primarily to constantly maintain the load.
In fact, the press consists of muscle fibers of a slow type - and their training requires primarily static or isometric exercises, and not just dynamic exercises with large weights. Fitseven told about how to pump the press correctly.
How to drive fat from the abdomen?
The difficulty of pumping the press is compounded by the fact that the main food for slow fibers is fat. Since the body “knows” that the abdominal muscles need fat to work, it is the fat that stores it in the abdomen — the lesser the level of daily activity that the abdominal muscles and musculature of the body receive, the thicker the fat becomes.
At the same time, fat on the stomach grows from a chronic excess of fast carbohydrates in the diet - in most cases, weight loss should begin with a carbohydrate-free diet . If you can’t imagine your life without sweets (or even “invisible” two spoons of sugar in a glass of tea or coffee) - you can safely forget about your dream to achieve cubes on the press and drive fat from the stomach.
How to learn to strain the press?
The second secret to achieving abdominal cubes is the ability to consciously strain the muscles of the press - this ability is extremely important when performing static exercises for the development of abdominal muscles. If you do not strain the press while doing the bar, you are doing it wrong.
However, for leveling the cubes, you will need not only the aforementioned bar and the Bicycle exercise , but also other static exercises. At the same time, you need to perform these exercises as well as the bar - trying to stay in the technically correct position for as long as possible.
Since the abdominal muscles are composed of slow muscle fibers, various static exercises are necessary for their training. In addition, a flat stomach is unattainable without proper nutrition and control over the glycemic index of carbohydrates consumed.