What is important to consider when performing abdominal exercises?
When a teenager does exercises, he must use his abs. Many teenagers make mistakes when playing sports. Pump up your abs, making efforts with your legs. Or backs. As a result, the cubes do not appear. Because the main load goes on the back and legs. And the abs are not used during the exercises.
What exercises should you do to pump up your abs?
To get beautiful abs, a teenager will need to do different types of exercises. Not only dynamic (bicycle), but also static. Such as a plank.
If a teenager alternates static and dynamic exercises, this will have a positive effect on the formation of his muscles. He will have beautiful abs. And a so-called muscle ring will be created. Beautiful relief over the entire area of the abdomen.
Is it possible for a teenager to swing?
For example: Monday - workout A, Tuesday - workout B, Wednesday - rest, Thursday - workout C, Friday - workout A, etc. Hardgainers are better off training on Monday, Tuesday, Thursday and Friday.
Technique: For maximum stimulation and injury prevention, make sure you perform all exercises correctly. Never sacrifice technique to increase weight.
Keep the pace fast: Rest no more than 60 seconds between sets.
Workout A: Chest, Shoulders, Triceps
- Breast
- Incline Bench Press 4 sets of 12,10,8,8 reps
- Dumbbell bench press 3 sets of 10-12 reps
- Incline Dumbbell Flyes 3 sets of 12-15 reps
- Shoulders
- Lateral dumbbell raises 3 sets of 10-12 reps
- Bent-over dumbbell lateral raises 3 sets of 12-15 reps
- Triceps
- Dips 4 sets of 12,10,8,8 reps
- Arm extension on a block 4 sets of 10-12 reps
Workout B: Quadriceps, Hamstrings, Abs
- Quadriceps
- Barbell squats 4 sets of 12,10,8,8 reps
- Leg press 3 sets of 10-12 reps
- Leg extension 3 sets 12-15 reps
- Biceps Thighs
- Lying leg curls 3 sets of 8-10 reps
- Lunges 3 sets of 8-10 reps (squeeze with heel)
- Press
- Hanging leg raises 4 sets of 10-15
- Raising the torso on an incline bench 4 sets of 10-15
Workout C: Back, Biceps, Calf
- Back
- Wide straight grip pull-ups 4 sets 8-12
- Pull-ups with a narrow reverse grip 3 sets 10-12
- Pulldowns 3 sets 12-15
- Biceps
- Concentrated arm curls 3 sets of 8-10
- Curls with dumbbells 3 sets of 10-12
- Hammer grip dumbbell curls 3 sets of 12-15
- Shin
- Standing calf raises 4 sets of 8-10 reps
- Seated calf raises 4 sets of 15-20 reps
The program is only suitable for older teenagers with experience.
How to pump up beautiful abs?
To get beautiful abs, just doing exercises for them is not enough. A teenager must follow a diet. Eat the right foods. In limited quantities.
This is necessary to ensure that the amount of belly fat in a teenager is minimal. If a teenager does not eat properly, he can do abdominal exercises endlessly. But this will not bring results. The fat layer will overlap the cubes.
However, doing abdominal exercises also requires a lot of attention. Even if there is a layer of fat on the teenager’s body, his stomach will be toned. And it will look beautiful.
Interesting to know
- The abdominal muscles are very responsive, pliable and easily respond to any physical activity, so the abs will “swing” even when you perform exercises aimed at training other areas, but indirectly involving the abdominal muscles. These are, for example, squats, lunges, and so on. Thus, there is no pronounced need to kill yourself in flexion and extension of your own spine.
- Making attempts to pump up their abs and realizing that they need to first get rid of subcutaneous fat, many begin to diligently “clean up” their belly with the help of hoops or massages. However, local weight loss does not exist; you cannot lose weight in one place and remain the same in all others. If you lose weight in general, then your tummy will go away, and therefore all efforts should be aimed at general weight loss. And to do this, you need to give your body physical activity and eat in such a way that you burn more calories than you consume.
- Abdominal exercises burn virtually no calories, unlike, for example, cardio training.
- Many people believe that the more, the better, and if a person is interested in how to pump up the abs quickly, then he should do a lot of approaches, and he will succeed right away. This is not entirely true. If you exercise a lot, stronger, your muscle will not get bigger. You will simply become more resilient. But if you approach your training wisely, moving from lighter ones to weighted approaches, then you can achieve what you want much faster.
- You can't exercise every day! The fact is that human muscles go through three stages after any physical activity. The first is recovery, the second is supercompensation and the third is returning to performance, that is, to your normal, habitual state. When the next day after training you are sore and you cannot move your arm or leg, this is the recovery stage, and it is at this stage that you should under no circumstances give your muscles a secondary load. They need time to “come to their senses,” and therefore the next workout should be at the supercompensation stage, but not at the recovery stage. Otherwise - if you do not allow the muscle to recover - you will not only be “idle”, exercising without a trace, but also risk getting a serious injury. Therefore, the optimal training regimen is no more often than every other day.
- During training, you should not make sudden movements, this can lead to injury. You should also not strain your neck - then you will suffer from pain and creases.
- Train on a karemat (special mat) if you don’t want to get a sore back and tailbone.
Belly fat needs to be reduced
You need to start building beautiful abs by fighting against the fat layer. For abs to appear on your belly, your fat level should be no more than 15%. Each person has their own optimal amount of body fat, at which pumped up abs are visible. For some people, their abs are hard to see even at 7% body fat. And for others they are perfectly drawn at 15%.
The teenager must determine the optimal amount of fat he should have. And based on this, formulate a weight loss strategy. If a teenager needs to lose weight, he must go on a diet. If he wants to improve the definition of his abdomen, then he must burn a lot of calories during training.
Teenager needs to improve his posture
Having beautiful abs with bad posture is impossible. Therefore, the teenager needs to pay special attention to correcting it. A teenager should try to walk outside more. Walk. And sit less in one place (at the computer).
Due to poor posture, the muscles located in the abdomen begin to relax. The tone of the press is deteriorating. The mass of the body moves from the abdominal muscles of the abdomen to the back. As a result, the abs receive absolutely no stress in everyday life. And does not stay in shape while walking.
Because of this, not only the teenager’s posture suffers. But also his abdominal muscles. They become weak.
The teenager needs to strengthen his core
The press is not only those muscles that are on the surface. It is connected to a huge number of internal tissues. And core muscles.
It’s wrong to pump up just one abs. A teenager absolutely needs to improve the condition of the entire body as a whole. Chest, biceps, legs, back. By doing a comprehensive workout, pumping up your abs is much easier.
A teenager needs to develop not only external, but also internal abdominal muscles.
Most of the exercises in which the abs are pumped are aimed at improving the relief of only the outer part of the abdominal muscles. Leaving the internal muscles, at the same time, without attention. Although they need to be pumped in order to make the child’s belly fit.
To improve internal muscles, we recommend that your teenager use an exercise called the plank. And also to the vacuum of the stomach.
The press needs to be pumped correctly
It is necessary to pump up the press systematically and competently. We do not recommend that a teenager do one hundred repetitions every day. This will not bring the desired result.
Instead, workouts should be divided into weeks. Do several exercises every other day. For example, on Mondays, Wednesdays and Fridays.
At the same time, it is recommended to do each exercise in three to four approaches. No less than ten to fifteen repetitions. If you perform abdominal exercises systematically, it will be more effective than every day, but a hundred times.
The teenager needs to pay special attention to the technique. If it is bad, then there will be no point in such exercises.
Teenagers must learn to engage their abs during exercise
When a teenager performs abdominal exercises, he must ensure that the abdominal muscles receive stress. They must tense up during exercise. Otherwise, the exercises will not have an effect.
Ab exercises
According to scientists, the most effective abdominal exercises are their dynamic form. For example, leg lifts. Or a bicycle. If a teenager follows the execution technique, he will be able to pump up his abs more effectively than if he does crunches. Or do exercises on a fitball.
A teenager should not forget about statistical exercises
Statistical exercises are also important for developing beautiful abs. If a teenager regularly stands in the plank for a minute at a time for two to three weeks, the shape of his abs will improve. And if he never had them, then they will easily appear.
Basic recommendations
The teenage body has a number of features that are important when distributing physical activity.
Let's consider the main ones:
- Rapid, often uneven development of all organs and systems
Transformations take place asynchronously. For example, a fairly common occurrence among adolescents is various disorders in the functioning of the cardiovascular system (arrhythmia, tachycardia, etc.).
This is due to the fact that the heart does not have time to grow at the same time as the size of the whole body and copes with its functions worse.
When training teenagers, it is necessary to take this fact into account and use strength exercises with caution, which place increased stress on the heart.
For the same reason, it is not recommended to exercise with maximum and near-maximum weights.
For the first 2-3 months of training, the optimal repetition range is 10-15 times.
- Weak muscular system and musculoskeletal system
Outwardly, teenagers may look like grown men, but this appearance is deceiving.
Their muscles and ligaments are not yet ready for serious power loads. This is especially true for the spine, compression loads on which should be avoided.
If training is carried out in the gym, most of the exercises are performed lying or sitting, as well as in blocks and machines.
At the same time, to create a muscular corset of the spine, the back muscles (lower back, latissimus) and abs are intensively strengthened. This is not only the prevention of spinal curvature (scoliosis, kyphosis) in the present, but also a significant reduction in the risk of injury in any sport in the future.
How to pump up your abs at home?
In order for a teenager to be able to pump up his abs at home, his parents will have to help him. Go to an appointment with a nutritionist. Ask him to outline a nutrition program for weight loss or body building. And then feed the teenager the portions that the doctor advised him.
In parallel with this, the teenager must pump up his abs. Do crunches. Stand in plank position. And do many other abdominal exercises.
We recommend downloading a special training program to your teenager’s phone. As part of it, the teenager will be able to perform exercises proposed by the authors of the application. And pump up certain muscle groups. Both the abs and other parts of the body.
Moreover, such programs are absolutely free. And provide effective exercises. Training programs can be downloaded from both the App Store and Google Play. They can be found by searching for the keyword: “workouts”.
What's the easiest way to build up your abdominal muscles?
If a teenager does not understand the process of muscle formation and nutrition, then send him to a fitness club. Hire a trainer. And set him the task: to form a beautiful body contour in a teenager. In particular, cubes.
The trainer will develop the right diet for the teenager. Will help him tighten up his body. And he will suggest exercises for forming cubes.
You can exercise at home only if the teenager does not have a fat layer. Or if she is very small. If there is a fat layer, then pumping up your abs at home will be quite difficult. Due to the teenager's lack of knowledge on how to do this.
SportSovety.ru
Many people ask how to pump up abs for a 14-year-old girl or at any other age, what needs to be done for this, what tips and tricks there are.
After all, there are quite a lot of exercises for the press, and using our set of exercises in practice, you can achieve the result you need. The main thing is to decide why you need a press. In the article you will learn how to pump up the abs of a 14-year-old girl, what set of exercises there are for the abs and how to use them correctly for regular training. After all, only by training according to the regime and correctly, you can achieve results. Moreover, it doesn’t take much time to get abs, 15 minutes a day or even less is enough. Find out: how to pump up a girl’s abs quickly.
Set a goal
To pump up the abs of a 14-year-old girl, you need to set a goal for yourself, to get beautiful abs, for example, in 3 months. Then write your goal on a piece of paper, if possible, stick a photo of the abs that you need, set a date for implementation and hang the goal in a visible place.
Make a plan for your goal
To pump up the abs of a 14-year-old girl and achieve your goal, you need to draw up a clear plan for achieving your goal on a separate sheet of paper. Write down all the necessary exercises, methods, tips and recommendations. Also write down the number of sets, repetitions and time for training. Find out: how to pump up abs for a girl without abs.
Leg raises on the horizontal bar
To pump up a girl’s abs, find a horizontal bar, learn to hang on it for at least 10 minutes and just start raising your legs straight as high as possible, preferably to the bar, but without swinging your body and making the task easier for yourself. Do 3 sets of 15 lifts.
Torso flexion
To pump up a girl's abs , you don't have to bend your torso and reach for your knees. It is enough just to do such bends so that your stomach contracts as much as possible during bending. To do this, bend forward, not upward. Do 2 sets of 30 curls per day. Find out: how to quickly pump up a girl’s abs to the six-pack at home.
Exercise regularly and eat right
To pump up the abs of a 14-year-old girl, you need to train the abs 3-4 times a week, eat healthy food 3 times a day at the same time. Needless to say, sit down at the table hungry and get up with a slight desire to eat more. Eat fruits, vegetables and drink 2 liters of water per day.
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