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00:00:00

people very often wonder how to

00:00:03

pump up the press,

00:00:04

but in fact, from the point of view of anatomy, there is

00:00:07

no such thing as a press; a

00:00:10

press is the conventional name of a muscle group; it

00:00:13

includes the rectus abdominis muscle, the

00:00:14

internal and external obliques, as well as the

00:00:17

transverse muscle, and when we talk about

00:00:19

those very notorious 6 pack abs,

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first of all, of course, we mean the

00:00:24

rectus abdominis muscle, and in

00:00:27

fact, these six packs, some have 8

00:00:30

packs and sometimes even 10

00:00:32

packs, it’s all the same rectus

00:00:34

abdominis muscle, it’s just separated by

00:00:36

fibers, what else do we include in our

00:00:39

so-called abs are oblique muscles,

00:00:42

there is an external oblique muscle, it

00:00:44

is located on the side, there is also an

00:00:46

internal oblique muscle,

00:00:47

it is located a little closer to the center from the

00:00:49

external ones, but the transverse abdominal muscle is

00:00:51

already hidden quite deeply and

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we practically won’t

00:00:56

be able to see it, so here’s how to pump up

00:00:59

abs how to achieve those same 6 cubes

00:01:01

what needs to be done and also what you

00:01:03

need to know about our body in this

00:01:06

video we will answer all these questions

00:01:08

so watch it to the end it will be

00:01:10

very interesting and useful and so let’s go

00:01:14

[music]

00:01:16

by the way friends be sure to subscribe to

00:01:19

my channel and also click on the bell,

00:01:21

don’t miss my new products, and so the first

00:01:26

and most important thing to say is whether

00:01:28

our cubes are visible or not,

00:01:31

first of all depends on your

00:01:34

subcutaneous fat and only secondly

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on the degree of hypertrophied sti of the rectus

00:01:38

abdominis muscle,

00:01:39

that is, if a person's abs are visible, un

00:01:41

generally thin, these cubes are visible due to

00:01:43

low subcutaneous fat, primarily due to

00:01:45

impressive muscle mass,

00:01:47

or a person can be very

00:01:49

muscular but with fat, then of course

00:01:52

the cubes will not be visible, although if the fat is

00:01:54

removed, they will protrude decently

00:01:56

That’s why if we want to achieve 6

00:01:59

cubes, then the approach should be

00:02:01

comprehensive: we increase the hypertrophy of the

00:02:03

rectus abdominis muscle and lose

00:02:05

subcutaneous fat. On how to lose

00:02:06

subcutaneous fat and how to carry out drying,

00:02:09

I have a separate video,

00:02:11

I will definitely leave a link to this video in the description

00:02:13

look at it, the next

00:02:18

very important thing that

00:02:20

everyone also needs to understand to a large extent is

00:02:22

this depth of drawing of the

00:02:25

abs depends on innate

00:02:26

genetic factors because in

00:02:29

some people the fibers separate the rectus

00:02:31

abdominis muscle clearly and deeply, while in others there is

00:02:34

practically no this, yes this is clarity the

00:02:36

depth of division of the press into cubes is

00:02:39

largely determined by our innate

00:02:41

anatomy and our structure, and of course we

00:02:43

can influence this

00:02:44

by rocking our abs even more, but we must

00:02:46

take into account that the innate factor influences

00:02:48

se there are even some people who,

00:02:51

well, are practically not divided into cubes; they have

00:02:53

impressive muscles, but The rectus muscle

00:02:55

just looks like one big strong

00:02:57

but elastic pancake because the depth of

00:02:59

separation of the fibers of the rectus muscle can be

00:03:02

different

00:03:03

and another very important thing is the shape of the

00:03:07

cubes in people, it can be very

00:03:09

different, some have clear squares, some have

00:03:11

vague patterns - the

00:03:14

cubes are located exactly outside of some

00:03:16

symmetrically, for some you can see 4 cubes, for

00:03:18

someone 6 for someone 8, for some

00:03:20

unique ones you can even see 10 cubes, and sometimes

00:03:23

these are not even cubes at all,

00:03:25

but very notorious patterns and silhouette

00:03:27

shapes these cubes are also our

00:03:29

innate anatomy, so now

00:03:32

let's look at the most effective

00:03:34

exercises for pumping our rectus

00:03:37

abdominis muscle;

00:03:38

it is responsible for bringing our

00:03:40

torso to the pelvis, or vice versa, our

00:03:42

pelvis to the torso, so to pump up

00:03:44

the press, so to speak, we can how

00:03:46

to bring our shoulders to the body or,

00:03:49

on the contrary, lift our pelvis up and here

00:03:52

several of the most targeted

00:03:54

and high-quality exercises appear, the first is the

00:03:58

praying mantis exercise, as it is called, or

00:04:01

you can replace it with twisting in the

00:04:03

simulator, one of the most effective

00:04:04

exercises, and by the way, it has a

00:04:07

very big advantage, we can

00:04:09

adjust the weight in it that is, if we are

00:04:11

already doing more than 20 repetitions, we

00:04:13

lift the weight and come to our

00:04:16

classic working 10-15 and this is much

00:04:19

better than doing dozens and dozens of low-

00:04:22

intensity twists;

00:04:26

another very effective exercise is

00:04:29

lifting the legs while hanging on the bar, and here it is

00:04:32

very important to lift not as much legs

00:04:34

as our pelvis itself, if we simply

00:04:37

bend our legs, our atas will be

00:04:39

fixed, then there

00:04:41

will be practically no load on the abs, and in our heads we

00:04:43

must keep a very important thought: we don’t

00:04:45

lift our legs so much as we lift our

00:04:47

pelvis and try as high and further forward as possible

00:04:51

take it away and if you do this

00:04:53

exercise correctly, then you will feel an

00:04:55

amazing load directly on the

00:04:57

abdominal muscles and the third exercise

00:05:00

is born from the two previous ones,

00:05:03

as I already said, our rectus muscle

00:05:05

is responsible for bringing the shoulders to the body

00:05:09

or the pelvis to the body and the next

00:05:13

exercise combines these two movements at once The

00:05:16

only thing is that this exercise with a roller, in

00:05:20

my opinion, is the most effective

00:05:21

exercise for the press,

00:05:23

of course you can combine it with the

00:05:25

two previous ones for even greater

00:05:27

effectiveness, but you need to understand that

00:05:29

exercises with a roller are technically the most

00:05:31

difficult and potentially traumatic, and I

00:05:34

certainly do not claim that it is

00:05:35

traumatic, but the load on the shoulders with

00:05:38

it is still quite strong, if you have

00:05:40

never done an exercise with a roller,

00:05:42

then you can start from your knees, that is,

00:05:44

we rest our knees and move back

00:05:46

and forth,

00:05:47

and if this is how we have already done quite a

00:05:48

large number of repetitions, then we can

00:05:51

already rise up, resting our feet on our

00:05:53

feet let's move on, very often you can

00:05:57

see various exercises for pumping up the

00:06:00

oblique abdominal muscles,

00:06:01

but here it must be said that there are two

00:06:03

opposing opinions;

00:06:04

if there is no discussion about pumping up the abs,

00:06:06

the interrogation is necessary to

00:06:09

pump up this is important, then regarding the oblique

00:06:11

abdominal muscles, there are different positions on this matter,

00:06:13

some people believe that the oblique

00:06:15

muscles also need to be pumped up, while

00:06:17

others say that under no circumstances should they be

00:06:19

pumped up, but of course it won’t do

00:06:22

you any harm if you want to pump it up, don’t

00:06:24

want to, don’t need it from a health point of view, there are

00:06:26

no prescriptions here,

00:06:28

but here the whole debate is exclusively

00:06:30

around the aesthetic component, the fact is

00:06:32

that many people believe that if we

00:06:35

swing our oblique muscles too much

00:06:37

or, as they also say, side presses,

00:06:39

we visually seem to expand our

00:06:41

waist and it no longer looks so

00:06:43

v-shaped, not so aspen and not so

00:06:46

aesthetic, yes we have added lateral press

00:06:48

lateral muscles but from the point of view of

00:06:50

proportions we are losing and

00:06:53

so many people think so what do you think this is of

00:06:55

course your choice because the concept

00:06:58

of aesthetics and beauty is the

00:06:59

same thing is largely subjective and the

00:07:04

next very important thing that

00:07:07

directly concerns our aesthetics if you if

00:07:10

you want a beautiful torso, a beautiful toned

00:07:12

stomach so that it does not hang, is straight and

00:07:15

elastic, then you should definitely develop

00:07:17

our transverse abdominal muscle; any

00:07:19

exercise equipment for the development of the transverse abdominal muscle has

00:07:22

not yet been invented, that is, one exercise

00:07:24

that will help us is a vacuum and it

00:07:27

helps very much to improve our

00:07:29

transverse tone the muscle and give it

00:07:31

elasticity, and because if it is

00:07:33

not developed, we will also

00:07:35

hang limply and fall out, and this

00:07:38

directly affects how our

00:07:40

torso looks. The essence of the vacuum exercise is

00:07:42

that we take several deep

00:07:44

breaths and exhalations

00:07:46

and then, on a deep exhalation, we

00:07:48

draw in our stomach as much as possible and maintain

00:07:50

this state for several seconds; the main thing is that we don’t

00:07:52

hold it for too long because

00:07:55

excessive hypoxia is

00:07:56

not very healthy for our body. So, summing up all of

00:08:02

the above, what do we need to know about

00:08:04

our press? First of all, when we say

00:08:06

press, we are in First of all, I

00:08:08

mean the rectus abdominis muscle; the degree of

00:08:10

drawing of the cubes; their shape

00:08:13

largely depends on congenital

00:08:14

genetic factors, but nevertheless we

00:08:17

can influence this in a certain way,

00:08:19

and

00:08:20

first of all, the drawing of our

00:08:22

abs depends on the level of subcutaneous fat

00:08:25

and only secondarily on the degree of

00:08:27

hypertrophy rectus abdominis muscle,

00:08:29

the best exercises for developing the rectus

00:08:31

abdominis muscle are the so-called praying mantis

00:08:33

or twisting in a machine,

00:08:35

this is a hanging leg raise and this is an exercise with a

00:08:39

roller, and to develop or not to develop the so

00:08:41

-called lateral press, that is, the oblique

00:08:43

muscles, this is everyone’s personal choice and not

00:08:46

everyone needs it By the way, friends, write

00:08:50

in the comments what topic do

00:08:52

you want to see more videos on, suggest

00:08:54

your ideas about prosport training

00:08:56

and also like the comments

00:08:58

that you liked, I watch them regularly

00:09:00

and I’ll just see what

00:09:02

interests you and I’ll make videos on this topic,

00:09:04

but now I I highly recommend you

00:09:07

watch my video where I talk about

00:09:09

how to cut, how to

00:09:11

properly lose fat in order to maintain

00:09:14

muscle mass and achieve maximum

00:09:15

efficiency at minimal cost,

00:09:17

the link to the video just

00:09:19

appeared on your screen and I also

00:09:22

left the link in the description and at the top

00:09:23

comments and pinned, be sure

00:09:25

to watch and if you liked this

00:09:28

video, then like and subscribe

00:09:31

to my channel and see you on that

00:09:33

very video about drying, see you later

Description:

Смотрите видео про сушку здесь: https://www.youtube.com/watch?v=2P7ftDqqVyg Люди очень часто задаются вопросом: как накачать пресс?. Но на самом деле, с точки зрения анатомии такого понятия, как пресс – по сути, нет. Пресс – это условное название группы мышц. Туда входит прямая мышца живота, внутренняя и наружные косые, а также поперечные мышцы. А когда мы говорим о тех самых пресловутых шести кубиках пресса, в первую очередь конечно же имеется в виду именно прямая мышца живота. И на самом деле вот эти 6 кубиков, у некоторых 8 кубиков, а иногда бывает даже и 10 кубиков – это все одна и та же прямая мышца живота, просто она разделена волокнами. Что еще мы включаем в наш, условно говоря, пресс? Это косые мышцы. Есть наружная косая мышца, она располагается сбоку. Есть также внутренняя косая, она располагается чуть ближе к центру от наружных. А вот поперечная мышца живота уже прячется довольно глубоко и разглядеть ее у нас практически не получится. Так вот, все-таки как подтянуть пресс, как добиться этих самых шести кубиков, что необходимо делать, а также, что необходимо знать о нашем теле? В этом ролике мы ответим на все эти вопросы. Итак, первое и самое важное, о чем можно сказать. Виднеются у нас кубики или не виднеются в первую очередь зависит от вашего процента подкожного жира и лишь во вторую очередь от степени гипертрофированности прямой мышцы живота. То есть если у человека видны кубики, а он в целом худой, эти кубики видно за счет низкого подкожного жира в первую очередь не за счет внушительной мышечной массы. Либо человек может быть очень мускулистым, но с весом, тогда конечно же видны кубики не будут. Хотя если жирок убрать, то выступать они будут прилично. Поэтому если мы и хотим добиться шести кубиков, то подход должен быть комплексный: наращиваем гипертрофию прямой мышцы живота и сбрасываем подкожный жир. О том, как сбросить подкожный жир и о том, как провести сушку у меня есть отдельное видео, ссылочку на этот ролик я оставлю в описании, непременно его посмотрите.

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