Champion of Russia Mironenko told how a man after 30 years to pump up the press
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Daily routine and work worsen the appearance of men after 30 years. Metabolic processes in the body slow down with age, but many people want to keep fit and be fit. About the important factors that will help achieve the “cubes” of the press, he told the publication “Sport Express” two-time champion of Russia in athletics, master of sports and fitness expert Alexander Mironenko.
First you need to switch to a balanced diet. Include plenty of healthy fats, proteins, vegetables, and carbohydrates in your diet. It is necessary to give up sugar, alcohol, harmful snacks and convenience foods.
Alexander Mironenko stressed that training should become regular.
“Include abdominal exercises like crunches, planks, reverse crunches, rotations, and more. They will help strengthen the muscles and make the press more expressive,” the expert advised. He clarified that at least half of the exercises should be performed in a prone position, the rest – standing.
According to Mironenko, it is better to focus on training in the FullBody format. That is, for the whole body in one session. The expert added that training should be supplemented with cardio loads: cycling, swimming and running.
The fitness trainer also suggested walking more. Moreover, during long walks, be in the “fat burning zone” in terms of pulse rates.
Alexander Mironenko recalled the benefits of rest, good sleep and a normal level of stress. Cortisol can lead to the accumulation of fat in the abdomen.
Read also: “Traumatologist listed contraindications for running”
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