How to shape them as quickly as possible?
The abdominal muscles belong to the group of quite enduring muscles. So in order to strengthen them, you need the number of repetitions that will lead the abdominal muscles to maximum fatigue. Only when you feel the "burning sensation" can you consider that the number of repetitions has been sufficient. Remember that in addition to the straight abdominal muscles, you should also train those located on both sides of the body, i.e. oblique muscles. The number of repetitions and series should lead to maximum muscle fatigue. Unfortunately, strengthening your muscles is one thing. In order for shaped muscles to be visible, as I guess that's what you mean, you would need to burn the fatty tissue beneath the skin with aerobic exercise such as running or cycling. When it comes to arm muscles, the only way to shape them is through dumbbell exercises. It would be good to do them under the supervision of a trainer, e.g. in the gym. The trainer selects the appropriate dumbbell weight, teaches the correct technique of performing exercises for the appropriate muscle groups of the shoulders and arms (those you care about the most, e.g. front, back of the shoulder, front, back of the arm) selects the appropriate pace and number of repetitions. As with any training, however, it takes a lot of work and self-denial to achieve the intended goal.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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