How to build your abdominal muscles

 The abdominal muscles are under a dense layer of fat, as they are formed on the abdomen in most cases. In order to burn fat, requires intense aerobic activity. Therefore, to obtain relief press, begins with kardionagruzok. This can be running, cycling or conventional jumping rope, but their duration must be at least 20 minutes. Only after this period of time, the body begins to process the existing body fat, and not received before the calories from the foods eaten.

After the heartbeat accelerated, you can proceed to exercise the abdominal muscles. There are lower abs, obliques and upper. Each group has its own exercises. Lower abdomen best lifts are working straight legs from a prone position. Number of lifts depends on the degree of preparedness of the body, but the approach should be not less than three.

Lateral abdominal muscles also need training. To do this, from a prone position perform twisting movement, touching the left hand elbow knee of the right leg and vice versa. On each side requires 20-30 twists, repeated two or three times.

To pump up the upper part of the press, follow ups of the upper body from the supine position. In this case, lower back and pelvis should remain firmly against the floor. To get the maximum load required to raise the legs to bend their knees and keep parallel to the floor.

The greater the number of sets performed, the faster will pump up your abdominal muscles. Classes should be regular, combined with a moderate diet can achieve results within a few weeks. To do this, you want to limit intake of fats and to focus on protein products. Burning fat, the body converts them into beautiful muscles.

Do not rely on the fact that the results achieved will continue for a long time. If you stop training, the beautiful news fast enough zaplyvet layer of fat.