6 Pack : Necessities related to making a 6 pack belly
Great exercises for building a muscular abdomen and 6 pack
6 Pack : Building a muscular abdomen requires endurance and stability in exercising so that you can achieve what you want.
In addition, you should continue your exercise and diet in any situation.
You just have to be careful not to break the rules.
Not everything is about repetition and practice.
You should also pay attention to your nutrition and see what substances you should use and what substances you should avoid.
In this part of Updatebody, we will introduce you to all the necessities related to making a 6 pack belly, stay with us.
How to exercise to have a 6 pack belly?
Abdominal muscles of various muscles and flexibility such as the right abdominal muscle which is the largest part of 6 pack and the transverse abdominal muscle which are the latent muscles of the body and the internal and external oblique muscles which do the work of rotation of the torso and body stability.
Doing some exercise and key movements play an important role in your abdominal exercises.
Do the exercises below four days a week and walk on a treadmill for about 45 minutes for two days.
Be aware that walking should not be like running.
Rest on holidays too.
Your exercise during the day should last 45 minutes.
If you have free time, you can use the uphill treadmill walk to complete 45 minutes.
Rather than focus on speed, you should pay attention to the technique.
This exercise has a very high metabolism and involves several joints and mostly affects the center of the body.
All you have to do is hold a barbell with the palms of your hands. Lift the barbell over your chest and then over your head;
Your arms should not move.
Limit shoulder movement to focus more on holding the barbell weight.
All this will be the starting position.
Then keep your arms straight.
Be careful not to bend your back.
Bring your hips back and bend your knees down so that your thighs are parallel to the ground.
Push the heel of your foot toward the ground and return to the starting position.
Repeat this until all your sets are complete.
The number of sets should be between 3 and 4 and practice this movement 20 to 30 times each time.
Rest for 30 seconds between each set.
For weeks 3 and 4, increase the number of sets to 5 to 6 and reduce the rest to 15 seconds.
Elbow to Knee
This exercise strengthens the middle part of the body, ie the abdomen, and acts like a plank, increasing the flexibility of your body in the lower torso.
To do this exercise;
Stand in a push-up position.
Bend your right knee under your body and try to touch the opposite elbow.
Keep your hips relatively low and your feet flat on the floor.
Do the same for the other leg.
Do this exercise between 3 to 4 sets.
Repeat 10 to 15 times for each set and rest for 30 seconds between each set.
In the third and fourth weeks, increase the number of sets to 5 to 6 and the rest to 15 seconds, and do an extra push-up every 5 repetitions.
Do leg raises
leg raises on the ground or half coat or hanging from the bar.
If you are doing this movement with a barbell, gently fold your legs into your abdomen so that your thighs are parallel to the floor, then slowly lower them.
This movement plays an important role in burning belly fat.
Lie on your back on the floor with your hands behind your back, bring your knees up to a position perpendicular to the floor, and keep your legs parallel to the ground.
Your foot should move periodically like you are pedaling.
As your left knee approaches the inside of your chest, bring your right elbow closer to your left knee and inhale.
Return the left foot to its original position as you exhale.
Then bring your right foot and left hand together as you breathe in.
Lie on the floor and bend your knees so that the soles of your feet are flat on the floor.
Leave your fingers behind.
The elbows should be on either side of the body.
Then bring the elbows to the knees and then bring the top of the waist and shoulders back so that they fall to the ground.
Hold for a few seconds and then return to the original position.
When you plank from the front, your hands are directly under your shoulders and your legs are fully extended behind you.
The back of your waist is straight and your abdomen should be pulled in and held firmly.
Keep your body firm and straight during movement and do not allow it to move or bend.
This exercise increases the endurance of the body and strengthens the middle part, including the abdomen, and do it like a standard push-up.
The number of sets should be between 3 to 4 sets.
Repeat 15 times for each set.
Rest for 30 seconds between each set.
Increase the number of push-ups three to four a week.
Hamstring muscles with Swiss ball
This exercise strengthens the leg muscles and hamstrings and helps to tighten the abdomen.
Lie on your back to work with a Swiss ball that rests under your heels and keeps your feet straight.
Keep your hips slightly off the ground and up.
Lift your body slightly and return to the previous position.
The number of sets should be between 3 and 4.
Practice 10 to 15 times for each set and rest for 30 seconds between each set, and increase the number of sets to 5 to 6 times for weeks three and four.
Reduce the rest to 15 seconds.
To do this jog, first sit on the floor;
Bend your knees and bring your ankles together;
Put your hands behind your back or cross your chest;
Gently lift your shoulder off the floor and sit halfway down so that your lower back is not off the ground;
After a pause of 2 seconds, slowly return to the original position. Crunch is one of the best exercises that engages the abdominal muscles.
You can do the side crunch on the floor or in a half coat, slowly raise your hips and torso, then pause to return to the original position.
Dragon Flag is a completely advanced abdominal exercise.
You can do this move on a sloping table.
To do this move:
Lie on the table with an open arch and hold the edge of the table firmly with the palms of your hands and slowly lift your body from the ground to a 45 degree angle so that you are leaning on your shoulders and then slowly return to the starting point.
And it requires a lot of balance, but instead it has many benefits.
Overhead press or long split
This exercise also focuses on the abdomen and causes several joints to be involved and has a high metabolism.
All you have to do is hold a dumbbell on top of each shoulder and stand in a long position.
Bend your back knee to the ground and press both dumbbells over your head.
Do 3 to 4 sets of this exercise.
Repeat 10 to 15 times in each set and rest for 30 seconds between each set.
For weeks 3 and 4, use a dumbbell press over your head before starting the workout.
Then start the long position and at the same time keep the weights above the head in the whole movement.
Walking on a high-slope treadmill
Once you have done the exercises mentioned, walk the next session for 45 minutes on a high-slope treadmill.
Doing so will burn fat and your muscle tissue will recover again.
Weeks 3 and 4, slightly increase speed and incline.
Important points related to diet
As we said in the previous sections on Updatebody, you need to follow diet tips to build a muscular abdomen.
Make changes to your diet and increase your metabolism so that you can perform better in the short term, so keep the following in mind:
Avoid processed and factory-made foods as much as possible.
Try to eat 6 meals a day.
Each meal should be approximately 3 hours apart.
Eat some protein with each meal, for example eggs, fish and chicken are good proteins.
Eat snacks such as avocados, olives, peanuts, nuts and whole grains between main meals.
For breakfast and the second meal, be sure to use starchy carbohydrates or a type of fruit.
For lunch, use sweet potatoes and brown rice, all of which are good options.
Use a small amount of vegetables for the evening meal, but do not use vegetable roots and starchy carbohydrates.
Drink enough water.
Every 10 days, make a fake meal for yourself and this meal can include any food you like.
This diet may seem difficult to you, but if you want to build a beautiful belly in four weeks, follow all these tips.
Try one of the sports-specific styles as soon as possible after exercise.
The shake you use should be between 40 and 50 grams of carbohydrates and 20 to 30 grams of protein.
These protein shakes regulate the hormonal system, accelerate the regeneration of body tissues and keep blood sugar stable.