Why are cubes needed? Tenth Kingdom Plastic cubes “Pets and their babies” - “Why are cubes needed and what is the use of them? What are the benefits of the “Pets and Their Babies” plastic cubes from the Tenth Kingdom? We develop the child correctly!

Do you want to know how to pump up your six-pack abs at home or in the gym? Then read and apply our tips to pump up your abdominal muscles and make them sculpted.

Below you will find not the secrets of getting six-pack abs, but the real rules for training your abdominal muscles. These are proven tips on nutrition and training, thanks to which you can achieve results and finally pump up those treasured abs.

Let’s immediately decide that it doesn’t matter where you train, at home or in the gym. It makes no difference where you practice. The main thing is what you do and how in order to pump up your abs. If you are looking for a secret abs exercise or supplement, then immediately leave this matter in the past. With the wrong approach, no training, even the most effective exercise, will produce results. But supplements will only be effective for a while, but we want to look good all year round.

What should you do to pump up your abs?

The secret to pumping up six-pack abs is not in exercises, exercise machines or miracle pills, but in proper nutrition, which will help remove excess belly fat.

The main secret to getting ripped abs, which many people and even trainers ignore, is proper nutrition.

The main rule to remember:

Abs are made in the kitchen, not the gym.

You can do the best ab training program all the time, but if your diet doesn't allow you to burn excess fat, then your six-pack won't show up on your belly. That is, they are already there, perhaps not as prominent as they can become after training, but they are there and hidden under a layer of fat that we have to remove.

Read in more detail to understand what needs to be done. There you will also find nutritional recommendations.

Your success in getting a six-pack is actually 90% dependent on your diet.

You can work your abs hard and they will be very strong, but almost invisible under the layer of belly fat. Instead of looking for the next miracle program or supplement, focus on the principles of proper nutrition. Well, you can’t do without the right training system either, so read our tips and put them into practice.

6 rules for pumping up abs on your stomach

1. Eat enough protein

Protein will help build lean muscle mass and burn excess subcutaneous fat, including belly fat. Of all the macronutrients (protein, carbohydrates, and fats), protein has the highest thermogenic effect, that is, it helps burn fat best of all. In addition, the process of losing fat mass is accompanied by the consumption of a small amount of calories, which can lead to loss of muscle mass, which we do not need. And it’s protein that will help preserve muscles.

Consume 1 to 2 grams of protein per kilogram of body weight per day.

That is, with a weight of 80 kg, you need to consume about 150 grams of protein with food.

This is the main supplement you need to take if you want to see six pack belly fat. All professional athletes and competitive bodybuilders eat high protein foods and have better physiques! This applies not only to men, but also to women. We are all humans with the same DNA and muscle fibers, we all need protein to live a full life and also to burn fat!

Sources of protein can be ordinary foods: eggs, meat, fish, cottage cheese, legumes. You can also resort to supplements that can supplement your daily protein intake.

2. Consume Carbs Post-Workout

Many people mistakenly believe that carbohydrates are bad and that they make you fat. This is definitely a myth that needs to be busted!

Of course, eating too much of anything (even protein) can add weight, but natural sources of carbohydrates like buckwheat, rice and oatmeal are actually absolutely beneficial for your abs, especially when consumed after a workout. When you eat carbohydrates after exercise, when all your glycogen stores have been used up, they have little chance of being stored as fat.

Try eating moderate amounts of carbohydrates and vegetables along with other foods. This ensures that your body receives the vitamins, antioxidants, minerals and fibers it needs to function and stay healthy.

3. Eat healthy fats

“Polyunsaturated fats must be present in the diet. They help fight excess weight more effectively.”

We found out above that in order to see abs on your stomach, you need to get rid of excess subcutaneous fat. And here it is important to understand that body fat accumulates more due to the consumption of large amounts of calories in general and excess carbohydrates in particular. That is, we get fat not because we eat a lot of fatty foods, but because we eat a lot of carbohydrates.

Moreover, consuming the right fats (mostly plant-based) helps speed up the weight loss process. Include healthy fats in your diet from the following foods:

nuts
peanut butter
olive oil
fish fat

Dietary fats from these sources will keep your insulin levels stable, which is important if your goal is to lose belly fat and reveal six-pack abs. This doesn't mean you should eat exclusively nuts and fish.

This means you don't have to be afraid to include healthy fats in your diet. Excluding fats from your diet will only negatively affect the burning of excess calories. A diet that excludes fats from the diet will definitely not help you lose weight.

The daily intake of fat in the diet should be about 20% of the total calorie content.

By combining protein foods with vegetables containing fiber and slow-burning carbohydrates, you can speed up your metabolism and turn your body into a fat-burning machine 24 hours a day, 7 days a week.

The best part about all of this is that you can achieve all this without supplements, abdominal machines, or doing 100 useless crunches.

4. Proper nutrition is the key to six-pack abs

To burn fat and show six-pack belly fat, it is important to eat a balanced diet consisting of fats, proteins and carbohydrates.

Protein helps build additional muscle fibers and maintain existing muscle mass while burning calories intensely. It's arguably the most important macronutrient of all, mainly because your body, if you don't have enough calories, will burn muscle along with fat, thereby slowing down your body's metabolism.

Counting calories can be challenging, so an easy option is to eat most of your carbs after your workouts.

When you eat carbohydrates after a workout, your body quickly absorbs them, using them to restore wasted energy, promoting muscle growth, rather than storing them in fat stores. Such carbohydrates also help your muscles recover quickly, giving you better results faster.

Many people believe that eating fat can make you fat, but in reality, healthy monounsaturated and polyunsaturated fats such as nuts, fish oil and olive oil will actually help you burn more fat than a low-fat diet.

Eating the right fats keeps your insulin levels stable, which helps keep you from storing extra fat in your body.

The final nutrition tip is to include enough fiber and raw vegetables at every meal. Vegetables contain tons of fiber, antioxidants, vitamins and minerals, which are very important for building a toned body and sculpted abs.

5. Stop doing abs.

At first glance, this is strange advice, because in order to develop a six-pack, you need to pump up your abs, but in reality this is not the case. To see sculpted abs on your stomach, you need to remove excess fat that hides the muscles underneath. And what will be more effective here is not 1000 crunches on the floor, but heavy multi-joint exercises, which consume more energy and, as a result, lead to weight loss due to fat deposits and help build additional muscle fibers, which help increase calorie expenditure.

It's stupid to waste an hour of your time on a hundred useless crunches when you can spend that hour on exercises that are more productive for burning fat.

How many times a week should you pump your abs?

In general, you should work on your abs for about 20 minutes, two or three times a week. There is no point in pumping your abs more often! Below are the best multi-joint exercises you should include in your fat-burning workout routine:

Barbell Squat
Lunges with dumbbells
Barbell deadlift
Standing press
Tilts
Close grip barbell press
Pull-ups
Bench press
Push ups

6. Use intense cardio workouts to burn fat and reveal six-pack abs.

The best method for burning fat is to do long-term cardio at a slow to moderate pace. This is a suitable method for losing excess weight, however, there is a much better way. Combining interval training with abdominal muscle training will give a better effect.

During the active recovery period after interval training, perform abdominal exercises. For example, if you are doing sprint intervals on a stationary bike or treadmill, run for 30 seconds at your maximum speed.

Step off the machine and immediately perform 20 crunches on the ball. Then get back on the machine and run it again. Repeat 5-8 times.

Workout to burn fat in the gym

You can change abdominal exercises during breaks, such as twists, crunches, planks, etc.

A set of exercises for training the abdominal muscles

Conclusion

In conclusion, the key to getting six-pack abs is eating a healthy, balanced diet, doing basic exercises, and doing intense cardio. This is the secret of how to pump up your six-pack abs, which works when training at home and in the gym.

Abs complex for those who love them

If I haven't convinced you that you need to concentrate on proper nutrition and basic strength exercises to burn the maximum amount of fat, then here is an interesting set of exercises for six-pack abs at home.

It has long been proven that children should be taught through play. And if parents believe that their three-year-old child is ready to play with syllables and words, then the best option is a method of teaching early reading.

When the baby began to speak, his words consisted of the syllables ma-ma, bi-bi, ku-ku, etc. Having started playing with the blocks with the baby, which were developed by the teacher from St. Petersburg Nikolai Aleksandrovich Zaitsev, the baby will learn more and more new words in the way of warehouses, which is familiar to him.

In the method of teaching reading using Zaitsev's cubes, the emphasis is on hearing, vision and tactile perception. After all, this is how children learn about the world around them. Further school development will directly depend on how he learned to read, with pleasure and playfully, or under the vigilant control of the first teacher, who shouts and criticizes him for an ugly letter. It is very important that the learning process does not harm the child’s mental development in any way. If learning to read and write initially goes wrong, this will subsequently affect the child’s attitude towards Russian language lessons and cause a dislike for reading, which may remain for life.

For the most part, four- to five-year-old children are not physically mature enough to sit motionless at a table for 20 or even more minutes and at the same time listen to the teacher’s long explanations of what a vowel, hard, or dull sound is. An authoritarian learning style is also not at all suitable at this age.

A child will be able to learn to read with Zaitsev’s cubes without even sitting down at a desk. Four-year-old children begin to read simple words using cubes after just 3 lessons. You can start learning to read from the age of 2, the result will also be effective, but you will need much more lessons than older children.

What are these magical Zaitsev cubes that can work miracles? These are cubes that differ from each other in size, texture, and material from which they are made. There are large and small, soft and hard to the touch, iron and wood. The larger cubes have hard folds, and the smaller ones have soft ones. Voiced warehouses are depicted on iron cubes, and dull warehouses are depicted on wooden ones. The material from which the cubes are made is selected in such a way that in the process of play learning children themselves learn the rules of phonetics.

Having an idea of Zaitsev’s method, parents will be able to accurately select the training center where this particular method is used, without violating or distorting its essence. It is worth noting that using individual fragments of Zaitsev’s methodology and conducting classes only at school desks will not give the effect that should have been.

To choose the right development center, you need to go into the classroom and look around. There should be two large tables hanging on the wall (at a fairly high level), and underneath them on the table there should be a bunch of different sounding cubes. There is a shelf hanging next to the wall, slightly taller than a child’s height, for composing (writing) words from miracle cubes. Somewhere nearby there should be a long pointer for the teacher, with which the children work with the tables. Pay attention to whether the room is spacious enough for children to move around freely. If you are convinced that all the materials necessary for the lesson are present, ask for a trial lesson with your baby in your presence.

It is important for parents to understand that the requirements for auxiliary material and its location are scientifically based. High-hanging tables and shelves are not a whim of the teacher, but a recommended location to prevent visual impairment and prevent improper development of posture. The cubes lie in a large pile so that the child learns to quickly switch attention and find the right warehouse.

During play sessions, children may not understand that they are being taught to read. This is because Zaitsev’s method is truly based on play, and cubes are interesting toys. And to the amazement of the parents, the baby proudly replies: “Nobody taught me, I taught myself!”

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Mar 22 2017

Content

A toned, flat stomach with sculpted, beautiful abs is the dream of many girls and men. Finding an athletic body and achieving a six-pack belly is not easy, but proper nutrition and regular exercise will help you achieve results even at home. Find out how to get ripped abs in this article.

How many abs does a person have?

Abs are the result of a developed rectus abdominis muscle. Three tendons cross the muscle, forming four paired vertical sections resembling cubes. That is, a person has eight six-pack abs - they are clearly visible in photos of professional athletes. It is easier to pump up the top six packs than the bottom two packs because there is more muscle tissue in the abdominal cavity at the top. Theoretically, there are ten pack abs, but this muscle structure is very rare.

How to pump up your abs to six-pack

To get a sculpted belly, you should regularly exercise and eat healthy foods. Due to physiological characteristics, the abdominal muscles of girls can be hidden under a layer of fat. It is much easier for men to improve their abdominal contour. In addition to abdominal exercises, pay attention to cardio exercises - running, swimming, aerobics, walking, jumping rope, dancing, cycling. This will help remove fat and automatically make your abs more pronounced.

Girls' abs

The female figure is less prone to display pronounced muscles than the male figure. But more and more often women want to have not just a flat, toned stomach, but sculpted abs. To make girls' six-pack visible, they should train intensively, following a protein diet, which will help burn fat around the waist. It should be remembered that by pumping up your abs, you will not make your stomach thinner, but will only give it definition, provided that the percentage of body fat is minimal.

Sculpted abs in men

Guys' abs exist from the very beginning - that's how the muscles of the male body are structured. Not everyone has visible abs - the reason for this is the fat covering the abdominal muscles. If you want to get beautiful abs, eat a balanced diet, eliminating junk food from your diet, and devote time to intense exercise. You shouldn’t only pump up your abdominal muscles - do a comprehensive workout for different parts of the body, the fat layer will go away, and the cubes will become noticeable. For quick results, exercise with weights - this will increase the load, help you burn fat faster and develop muscles.

How to pump up ripped abs

Six-pack abs are the cherished dream of most people involved in sports. In order for your abs to become sculpted, you need to devote 15 minutes of the entire workout to them. Start doing cardio, eat right, regularly do a set of abdominal exercises, and you will get a sculpted stomach. The correct technique and the feeling of tension in the abdominal muscles are much more important than the number of repetitions.

How to pump up your lower abs

Exercises for the lower abdominal muscles that will help you pump up your six-pack:

Crunches with legs raised. Starting position: lying on your back, raise your pelvis perpendicular to the floor, bend your legs at the knees. As you exhale, tense your abs and lift your upper body. The legs don't go down. Perform 3 sets of 13-15 times.
Body lift 90°. Lie on the floor with your knees bent and shoulder-width apart. Hands behind your head, elbows apart. Exhale as you lift your upper body to your knees. Fix the body at a perpendicular point, slowly lower back, tensing the abdominal muscles as much as possible. Do 2 sets of 15 times.
Straight crunches. Starting position: lying on your back, do partial lifts of the upper body, pressing your lower back and feet to the floor. Hold your hands behind your head, feel muscle tension. Repeat 15-20 times for 3 approaches.

How to pump up your upper abs

The upper abdominal muscles should be worked no less carefully than the obliques and lower ones. Training for the upper abs does not require much time, the main thing is to strain your abdominal muscles until you feel a burning sensation. Perform the following exercises for the upper abdominal muscles:

"Scissors". Lie on your back, raise your straightened legs 30°. Tightening your abdominal muscles, perform horizontal cross swings alternately with your left and right legs. Do 3 sets of 27-30 reps.
Reverse crunches. Lying on your back, arms extended along your body, palms down, legs raised perpendicular to the floor and bent at the knees. Raise the lower part of the body, pulling the knees to the chin, leaving the shoulder blades and palms pressed. Perform 20 repetitions in 3 sets.
"Penknife". Lying down, extend your arms, palms up, behind your head. Exhaling, raise your body and legs, holding on to your buttocks. Your fingers should touch your toes. Repeat 20-25 times for 2 approaches.

How long does it take to pump up your abs to get six-packs?

The time it takes for abs to appear on the stomach is calculated individually for each person. Everyone has abs, even obese people, but they are visible only when the percentage of fat reserves in the body does not exceed the norm. To get sculpted abs at home, you need to exercise regularly and eat right, reducing carbohydrates in your diet.

For an overweight person, the process will be long - you need to lose weight so that the cubes become noticeable. For those whose weight is within normal limits, the speed at which results appear will depend on the intensity and systematicity of training. You won’t notice any noticeable changes in a week, but if you work out every day with full dedication, in a few months you’ll be able to boast of pumped-up abs.

What to do to get abs on your stomach

If you want to get beautiful six-pack abs, follow a few basic rules:

eat right - proteins should predominate in the diet, the consumption of simple carbohydrates should be limited;
do cardio training - running, aerobics and swimming will start the process of burning fat;
work with weights and additional weights to build muscle mass;
drink plenty of water to replenish fluids lost during exercise;
rest, allowing the muscles to recover after exercise;
don’t forget about your back - if you only pump your abdominal muscles, your spine will suffer due to uneven load;
gradually increase the load, periodically change the training program so that the muscles do not get used to monotonous exercises.

Exercises for abdominal relief

To make your abs sculpted, do a comprehensive workout - train all the muscles of the body, do cardio exercises, and eat a balanced diet. It is much more difficult to give relief to a woman’s figure than a man’s, so exercises for six-pack abdominals may seem ineffective to a girl. If you train hard, you can achieve beautiful relief. Effective home exercises for the press are:

breathing exercise “vacuum” for the transverse abdominal muscle;
twisting of all kinds;
"bike";
plank exercise;
leg lifts;
exercises on a fitball.

Nutrition for abs to six-pack

In an effort to quickly get a beautiful belly, most people overestimate the importance of exercise, forgetting about the importance of a balanced diet. A diet for six-pack abs involves avoiding sweets, flour products, fatty foods, and foods with a high glycemic index. The diet should be dominated by proteins - a calorie burner and the main assistant in gaining muscle mass. Simple carbohydrates should be consumed in a limited manner, as they cause hunger and provoke overeating.

Regular training without proper nutrition means nothing. You can pump up your six-pack, but you won't see it underneath the layer of fat unless you give up alcohol and junk, high-calorie foods. People suffering from abdominal obesity (fat accumulates not under the skin, but near the internal organs) are recommended to first lose extra pounds using a balanced diet and cardio exercise, and then start working out for the abs.

My son is at the age when it is time to actively use various didactic aids to stimulate his early development.

Do you know this nagging feeling of your own inferiority when your child is compared with other children and they say something tactless to your face, like: “But my Petenka at the age of 1.5 was already talking with all his might / reciting poems / counting up to ten / knew by heart "War and Peace"?

And then you feverishly begin to look for literature, doctors, speech therapists for the child, dragging him from the age of one to developmental centers, trying to mold him into a child prodigy, if only your Vasenka was better than that neighbor’s Petenka.

I try to ignore such provocations addressed to me and adequately evaluate my child, but this does not mean that it is not worth helping to develop certain skills in the child, thereby stimulating his intellect.

The main thing here is not to overdo it. And in time to see what the child has a craving, interest and abilities for.

Fortunately, our children are growing up now at a time when they can buy any toy if they want to. There is no total shortage, I would say that there is even an overabundance of children's goods.

But at the same time, finding a really high-quality toy that is also useful and safe is not so easy.

Will we be 100% sure that this particular car/doll/rattle marked Made in China is made with high quality and will not harm the baby if he suddenly decides to taste it?

That is why I increasingly began to choose toys for my child more thoughtfully, giving priority to domestic or European manufacturers.

Toys from the Tenth Kingdom TM are famous for their affordable prices and excellent quality, so when I had a question about purchasing the first blocks for a child, I turned my attention to this one.

The choice fell on plastic cubes from the “Pets and Their Babies” series.

In fact, The Tenth Kingdom has more than enough cubes of various themes and it is very easy to get confused, not knowing what to choose and which cubes to start with.

When choosing, I was guided by the age and preferences of the child.

My son is 1 year and 9 months old. Wooden cubes immediately disappear for us, since our son still likes to chew something, and wood is still a more fragile material in this regard. Therefore, we will postpone the wooden cubes closer to the age of three.

I liked the second option - plastic cubes - more, because firstly, it is a lighter and more durable material, and secondly, you can play with such cubes anywhere (even in water) without fear of ruining them.

The topic “Pets and their babies” was also not chosen by chance. I hoped to use the blocks to teach the child to identify animals and name them, thereby stimulating speech in a playful way. This technique was recommended to us by our relative, a speech therapist by profession.

Product description, appearance.

From the manufacturer:

Pets and their babies depicted on our cubes are especially similar to people, because when you first look at a little goat by a bush, and then see him there as an adult, you immediately remember that you were once like that, now children too They feel the picture the same way, but, in fact, it’s the other way around. They look to the future, not with sadness, but with enthusiasm. Thanks to our cubes, they will not only learn new words and the names of all the animals, they will subconsciously feel their path in life and will feel even more strongly about family values. After all, in adult animals they will see you, the parents.
The online store of the educational games manufacturer Tenth Kingdom recommends playing Magic Cubes with children aged 3 years and older. You can buy cubes at an affordable price and discounts with each of your orders.

You can order the product in the brand’s online store. Direct link to product

Price very affordable: 133.10 rubles at the moment.

Article: 00698
Code: 4606088006987
Dimensions: 0.085x0.085x0.085 m

The cubes were packed in a cardboard box (which the child tore almost immediately - he was in such a hurry to play with a new toy).

The box was placed in a transparent film, which provides additional protection for the product from opening, and this is undoubtedly a plus.

The cubes were made in Belarus, so I have no doubt about the high quality of this toy. By the way, the seller has all the certificates of conformity of toys freely available on the website, so there is no doubt.

Number of cubes: 8 pcs.

From this number of cubes you can assemble the following animals: cat and kitten, dog and puppy, pig and piglet, sheep and lamb, goat and kid, cow and calf. Each image is made up of 4 cubes.

The cubes are very light, ideal in size for a small child's hand. Very neatly made, no nicks or sharp edges.

They do not emit any suspicious odor.

The drawings of the animals are high-quality and bright. The colors are natural and pleasing to the eye.

What pleased me most was the realism of the animals depicted. Although they are drawn, they are easily recognizable. It happens that you buy some toy and wonder what kind of animal the manufacturer was trying to portray. Here, thank God, there is no such thing, and a child can easily recognize a cat or a sheep in the pictures.

Experience of use.

In fact, there can be a great many variations of games with cubes.

In addition to the classic game of “tower building,” these very cubes have the additional task of teaching a child to distinguish between domestic animals, as well as to understand the difference between an adult animal and a baby, primarily expanding his vocabulary.

Due to his age, my son still loves to play with these cubes as follows:

I invite him to guess who came to visit him and collect a picture with an animal.

My son does not yet pronounce the names of the animals (I do this so that he remembers and tries to repeat after me), but designates them with the sounds they make (cow - moo, dog - aw-aw, cat - meow, etc.).

The process of assembling a picture of 4 cubes captivates the child so much that he laughs with delight, because in the end they make a cat or a cow.

If a child suddenly gets overexcited and starts jumping around the apartment like a saiga, I take out these cubes, and the baby magically calms down, sitting down on the floor and looking forward to playing with them.

At just under 2 years old, my son already has so many toys that he quickly loses interest in them. However, Pets and Their Babies blocks are one of the favorite activities right now.

However, I did find one drawback when using these cubes.

The fact is that it is impossible to simultaneously collect two pictures depicting “mother and baby” in order to clearly show a child by example which of them is an adult animal and which is a cub. I think that this is still a significant drawback, because the main purpose of this series of cubes is to teach the “adult-child” model using animals as an example.

This photo shows that fragments of the same “family” (cow and calf) are drawn on the same cube, which makes it impossible to show them to the child at the same time:

Perhaps we came across a defective batch, or maybe the fact is that the manufacturer did not fully think through this point.

But still, this drawback does not prevent us from playing these cubes every day.

Thanks to them, the child began to more clearly distinguish between animals, pronounce their voices and recognize them in real life.

I’m giving it a solid B because of a not fully thought out idea and am happy to recommend cubes from the Tenth Kingdom TM - this is a simple and effective way of learning through an interesting game. Once again I am convinced that everything ingenious is simple.

Thank you for your attention!

Fatty, sweet, floury - this is the price of the treasured cubes on the stomach. If you don’t exclude this from your diet and don’t start monitoring your nutrition at all, any workout will be like a poultice for the dead. Everyone has abs, but they are hidden under a layer of fat. You need to eat more often, in small portions and under no circumstances starve, so as not to slow down your metabolism.

Do some cardio

Abdominal cubes become visible only if the thickness of the abdominal fat fold does not exceed 1 cm. Therefore, the main task is to get rid of excess fat. By the way, it’s also good to pump up your abs - these exercises involve your core, arms, and legs. You just need to understand that it is impossible to burn fat locally (this is the most persistent fitness myth!). What you need is moderate cardio 2-4 times a week for 45-60 minutes at a heart rate of 130-150 beats per minute.

Don't chase reps and sets

It is believed that without breaking your technique, you can do no more than 20 repetitions of the abdominal exercise. The rest will be of no use - you will perform the next repetitions at the expense of the hip flexors, which are not at all useful for this. In total, you should spend no more than 10-15 minutes on your abs before, during or after training. For beginners, it is generally enough to perform just a couple of light exercises in two approaches. And in any case, at least 48 hours of proper rest should pass before the next abdominal workout.

Work with weights

The abs on your stomach are no worse than other muscles, which means that if you want to gain mass, load them with additional weight. It can be used in bending the body while standing at a block or lifting the body in a Roman chair. Incline crunches can be performed with a plate or dumbbell. And if you manage to attach weights to your legs, do leg lifts with weights, just be very careful!

Work out your abs no more than 1-2 times a week

If you train with weights, doing abdominal workouts more frequently will prevent your muscles from recovering. Mandatory components of training for weight gain are proper nutrition and proper rest. In classes, you only prepare your muscles so that, thanks to nutrition and rest, they increase in size.

Re-learn the crunch technique

We all know these exercises from school physical education lessons, but in most cases we do them ineffectively. Simply folding your body towards your legs, bending at the hip joints, is pointless. The correct technique is to curl up like a snail, contracting your abdominal muscles and tucking your chin to your chest. And at the same time, you need to push your chest up, and not pull with your head - it is because of this mistake that many beginners have a sore neck the next day after abs training. And finally, you should not lean too far back on an incline bench - this is dangerous for the spine.

Don't forget about your back

The golden rule is that you need to pump up your abs along with your back. If, in pursuit of six-pack abdominal muscles, you don’t notice anything around you, then very soon the spine, having strong muscles on one side and weak ones on the other, may suffer due to uneven load. If you're working on your six-pack, take care of your transverse abdominis, strong back muscles, and scapula retinaculum. At a minimum, do it regularly.

Know your limits!

Dried abs with cubes are more of a man's story. It is not only extremely difficult, but also dangerous for women to strive for such a picture. If a girl can guess the top two cubes on her stomach, that’s still normal. But no more! An imbalance in fat balance, a disruption in metabolic processes and a threat to the health of the reproductive system - a sculpted belly is not worth all this. And if your friend/acquaintance/trainer has all the abs on her stomach and doesn’t have any health problems, this doesn’t mean at all that you will get “male” abs painlessly. We are all different!

Corbis/Fotosa.ru

Use the equipment

In abdominal exercises, elastic shock absorbers will help dampen the jerking force, which is dangerous for the pelvic flexors. And the reliance on