Literally everyone dreams of a beautiful press. But not everyone understands that the press is one muscle, the rectus abdominis, which originates in the lower chest and descends to the pelvic girdle.. The cubes that we see, or plan to see soon, are formed by vertical and horizontal tendons..

Perhaps there are some secrets in creating the perfect press, but everyone understands that cubes on the stomach do not appear on their own, there are probably some special techniques.

BodyArtfitness trainer Vadim Oleinik told the whole truth about the formation of an ideal figure: “When you think about creating an ideal figure or about super-abs, you must understand that there are no panaceas and special techniques, it is important to eat right. We train the press and stomach in the kitchen, and not on simulators, any power loads are not able to burn fat on their own, body relief is achieved by proper nutrition and diet. For an ideal press, such a factor as body fat content is responsible, no more than 10 percent..

The size of the muscles is not the main thing, because no one will see your press behind a layer of fat, and the property of the human body is such that it accumulates everything just in the abdomen, ”says Oleinik.

Tips on diet and diet from Vadim Oleinik:.

First of all, you need to adjust your regimen and diet.. You must understand how to eat right, how many times a day and what foods to avoid.. This is true both for the press and for the whole figure..

Limit carbohydrate intake and consume them only in the morning. Carbohydrates are only cereals and fruits, exclude white yeast dough and sweets completely.

Organize five meals a day. I repeat that the amount of carbohydrates should be minimal and eaten before lunch. All consumed carbohydrates after dinner go into reserves on the stomach, sides and other parts of the body, and you so want to see them fit and beautiful.

Breakfast is required, as it is the start of the whole organism. The first morning meal is very important, it activates the metabolism.. Breakfast may contain: buckwheat flakes, porridge (80-100 grams), two eggs, light salad. Between breakfast and lunch, a small fruit snack. For lunch, vegetable soup, stewed vegetables and lean meat - chicken, turkey, or rabbit. Remember that everything you eat should be boiled, stewed, but not fried.. I propose to make your dinner from fish or seafood and vegetables in any form.. Between lunch and dinner, it is better to eat some nuts as a snack..

70% of abs workout success is diet. The shape and shape of the press are given to a person from birth, and this muscle can be made thicker due to physical activity..

You don’t need to pump the press every day, never load the press more than three times a week, the muscles need recovery and regeneration. I recommend this set of exercises: squats, lunges, push-ups, abs, plank. It makes sense to spend the entire workout intensively, 20-25 times for each exercise and 4-5 sets.

The time you spend on this complex will be from 15 to 25 minutes, depending on what pauses are made between exercises.. I advise you to limit yourself to a break of one minute.

“You see that there is nothing difficult in watching your figure. It is important to maintain consistency in diet and exercise. Also, do not be discouraged if you suddenly broke down and ate something extra.. Just return to an established nutritional pattern and the result will not be long in coming,” advises Vadim Oleinik.

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