From the past to the present, the handsome body and the abdomen have been very attractive. Many people wish to get such a abdominal. You may think that to have a six -piece belly you need to do heavy and hard exercise; If you can strengthen your abdominal muscles without any means. The only thing you need to achieve is patience. In this article, we have introduced the ways that you help you with a flat and six -piece abdominal and we said what the way to get to the Six Pack is without a device.
Step One: Practice muscles
The first thing you need to do to reach the flat belly and six pieces and the process of Six Pack without a device is to practice abdominal muscles. You can strengthen the abdominal muscles and give them volume to show themselves. You can do the following exercises:
Practice three abdominal zones
To have a six -piece abdominal you need to strengthen the upper, lower and diagonal muscles (sides) of the abdomen. You have to do abdominal exercises at least twice a week, if you want to practice more you can do so 6 times a week. There are various exercises, each of which reinforces a particular part that you will get to know below.
The lower abdominal muscles exercises
It can be said that this part of the abdomen is part of the other place. That’s why you need to pay more attention to this part. You can do the following exercises to form it.
- Lie on the back for the first move and hold your feet at an angle of 45 degrees. Now put your hands next to your body and shake your feet slowly up and down. Note that you should not shake both legs at the same time, but you should lower the right foot and then lower the left foot and raise the right foot at the same time. Make this move back together. You can do this exercise between 10 and 15 reps.
- Lie on your back for the next workout, lift your feet up without bending your knees. Then cut them down to the ground so that they do not hit the ground. Repeat this exercise between 10 and 15 times.
The exercises of the upper abdominal muscles
Under the bone of the chest, the upper abdominal muscles are. Strengthening these muscles is essential to reaching a six -piece abdomen. The exercises you can do to strengthen these muscles are:
- One of the best exercises to strengthen these crush muscles. You have to lie down on the back and bend your knees so that your feet are on the floor. Now place your hands on your breasts or put your head on your head. Then separate your shoulders and shoulders from the ground and get up halfway and go near your knees. Note that you should not sit perfectly and just have to raise up to 45 degrees. You can do this between 10 and 15 reps.
- You can also move the cranche with the upper legs. This move is like the previous exercise, except that you have to get your feet up 90 degrees. Now stay constant and remove the head and shoulders from the ground like before.
Abdominal muscles exercises
Along with the upper and lower muscles, strengthening the abdominal diagonal muscles is also important. Not strengthening and not doing training in this area makes the abdominal muscles inappropriate. The following exercises are very suitable for the diagonal abdominal muscles:
- For the first move, you should stand straight and open your feet as much as shoulder width. Now place your hands on your waist and then slowly bend your back from the waist and move your upper body to the right. Return to the original state and then repeat the same movement on the left. To work harder, do this while your hands are next to the body and have a heavy body like a water container.
- Another move you can make is diagonal crown. You have to lie down and lift your feet and open your knees at an angle of 2 degrees and as much as the hip width. It may be easier to put them on a flat surface like the bench. Then, place your hands behind your head and lift your head and shoulders from the ground using the central muscles of the body and bring your right elbow to your left knee. Return to the original state and then repeat the same move until your left elbow touchs your right knee.
Strengthen abdominal muscles with Planck
Planck is an exercise that affects and strengthens all the abdominal muscles. This exercise simultaneously involves three abdominal muscles and other muscles in the body. To do this exercise, be in a swimming position and use your elbows for the support instead of your hands. Keep your body in a straight line and make sure your pelvis does not fall down. Draw all the muscles around your trunk and pull your stomach hanging. Stay as much as you can. In this case, leave your head and look at the ground. Start for 5 seconds by keeping this situation and gradually increase its time. To ensure that your body is smooth, do this in front of the mirror.
Stage Two: Pay attention to diet
In the next step, to have a six -piece abdomen, you need to reduce your body fat and abdomen. Abdominal fats cause the muscles of this area to not show their muscles. That’s why you should help reduce fat in the abdomen. Consider the following steps for this:
Pay attention to the amount of calories received
The first step in reducing fat is to control and reduce the calorie intake. To reduce fat, you need to reduce your calorie intake. You can reduce the amount of food you eat per meal. Note that you should not delete a promise, as this will save the body more fat. Minimize artificial sugar intake and completely remove sweets and chocolates for a while. In general, foods can be said to avoid high -calorie foods with low nutritional value.
The consumption of lean proteins
Protein is an essential nutrient for muscle building because your muscles are mainly made up of protein. It is recommended that about a quarter of your food consumed with lean proteins based on your body weight and activity level. Your body also burns more calories to digest proteins than carbohydrates. Proteins such as chicken, fish and turkey are very useful options.
Consumption of fruits and vegetables
These foods will quickly feed you and reduce your appetite. Fruits and vegetables are high in vitamins and nutrients needed to maintain an active lifestyle. Foods high in vitamin C, such as oranges, kiwi and cabbage, help your body convert fat into fuel.
Drinking plenty of water
Drinking plenty of water but as much as you can improve your energy and mood and help you stay between meals. Medical studies have shown that drinking two glasses of water before each meal causes people to eat less and reduce consumption of sweet drinks.
Do aerobic exercise
To burn too much calories, you need to do aerobic exercise 1 to 2 minutes a day (exercises that keep your heart rate high). These exercises, along with an improved diet, can help you reduce body fat and abdomen. Choose the aerobic activity that you really enjoy. If you enjoy your workout, you are more likely to adhere to it. There are many options for aerobic exercise that do not need to join the club, such as hiking, running, hiking in nature, cycling, dancing and swimming.
Step Three: Registration, Notes and Reporting
In the last step to reach the six -piece abdomen and strengthen the abdominal muscles you need to follow your progress. You must do the following to follow this process:
Use a notebook for food registration and exercises
Have a notebook for yourself and record your meals and snacks. Also write the exercises you do throughout the day.
Measuring your waist circumference
You need to measure your waist around to find out your changes. Do this every month and write the size in your booklet. This will make you notice the small changes and have more motivation to continue.
Take photos before and after
Take pictures of your body along with measuring. It is best to wear a lightweight or light color and take pictures. This will make you understand your monthly changes better.
Increased attractiveness with six -piece abdominal muscles
It is not undeniable that the six -piece abdominal muscles are very attractive. To appear these muscles, efforts should be made and continued to show their muscles over time and by reducing abdominal fat. What other ways do you think are effective in reducing abdominal fat? Tell us with us.
Source: Wikihow
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