Как правильно сделать сушку: Как правильно сушиться, чтобы прийти в форму и обрести прекрасную фигуру

Сушка пресса для девушек и мужчин в домашних условиях

В фитнесе сушка пресса относится к числу наиболее сложных и трудоёмких тренировочных задач. Для достижения цели необходимо оптимизировать программу, рацион и режим дня. Всё это требует немалых усилий, комплексного подхода и жесткой дисциплины, только так сушка живота может стать по-настоящему эффективной и результативной.

Питание для сушки пресса

Фраза о том, что рельеф куется на кухне, а не в спортзале, в большей степени верна. Существует множество примеров и исследований, в которых спортсмены достигали малого процента жира и достаточного уровня рельефности мускулатуры даже без регулярных физических упражнений. Это не совсем верный подход. Если сушить пресс таким образом, можно столкнуться с рядом негативных последствий, но даже он дает определенные результаты.

Диета и тренировки должны идти параллельно, хотя вклад питания в общий результат будет немного выше (приблизительно 60-65% против 35-40%). Существует немало диет для сушки живота, хотя все они сводятся к основным принципам:

• Обеспечение дефицита калорий, без которого эффективное сжигание жира попросту невозможно.
• Поиск оптимального баланса калорийности, при котором будет активно уходить жир при максимальном сохранении мышечной массы.
• Формирование рациона для сушки живота с правильным соотношением БЖУ.
• Разделение всего дневного рациона на порции так, чтобы соблюдать прочие принципы.

Самым эффективным планом питания чтобы просушить пресс является низкоуглеводная диета. Белки не только нельзя урезать, в период устранения жира их суточная норма значительно увеличивается, доходя до 40-45% от всей потребляемой пищи. Для девушек этот показатель может расти даже до 50%.

С жирами ситуация иная. Они необходимы для корректной работы организма, гормонального синтеза и прочих систем, потому их ограничение строго запрещено.

Женщинам можно употреблять до 20% жиров. А вот сушка пресса для мужчин будет эффективной только тогда, когда доля жиров не превышает 15% (оптимальная норма для атлетов любого уровня). Более того, допускаются только полезные жиры, из таких источников, как рыба, орехи, семена, авокадо.

В период просушки живота используются преимущественно медленные углеводы. Соотношение простых и комплексных углеводов должно оставаться на уровне 20-25% против 85-80%. Потому основным источником энергии становятся:

• Злаки.
• Овощи.
• Фрукты (в основном цитрусовые, ягоды, яблоки, бананы, но только в первой половине дня).
• Макаронные изделия из муки грубого помола, отруби, цельнозерновые хлебцы (в минимальном количестве, не чаще одного раза в день).

Основной упор делается на овощи (особенно волокнистые, как источник пищевой клетчатки). Чтобы подсушить живот, быстрые углеводы допускаются только за 1.5-2 часа до тренировки (оптимально – любые фрукты, которые не дают тяжести в желудке) или после пробуждения, но только после кардио сессии.

В целом, основная задача для спортсмена заключается в формировании рациона с учетом соотношения БЖУ, чтобы калорийность всей потребляемой пищи была ниже суточной нормы. Особых отличий между сушкой пресса для девушек и для мужчин нет. Разница может быть лишь в количестве белков и жиров (примерно в 5-7%).

Питание на сушке тела для девушек →

Меню на неделю для сушки тела для мужчин →

Как тренироваться для сушки живота девушкам и мужчинам

В тренировочном процессе между сушкой живота у девушек и мужчин больше отличий, чем в вопросе питания. Разница заключается в количестве силовой и аэробной работы. С учетом более высокого уровня выносливости и порога усталости у женщин, количество допустимых кардио нагрузок значительно выше. Это актуально для домашних условий. Изменения будут касаться лишь места тренировок (например, бег не на дорожке, а на улице), а также продолжительности кардио сессий.

Чтобы получить рельефный пресс вся сушка живота делится на две категории:

• Силовая работа в зале – преимущественно многоповторный или тренинг с высоким объемом.
• Аэробная работа – основа для жиросжигания.

Правильное соотношение тренировок в неделю позволит сделать сушку пресса эффективной, соблюдая баланс между жиросжиганием и повышенным мышечным катаболизмом.

Оптимальная усредненная схема на 7 дней выглядит так:

1. Силовая тренировка + высокоинтенсивное кардио (в разное время дня).
2. Низкоинтенсивное кардио – от 25 до 45 минут.
3. Силовая тренировка.
4. Две низкоинтенсивных кардио сессии по 30 минут (утром и вечером).
5. Высокоинтенсивная кардиотренировка (HIIT).
6. Силовая тренировка + HIIT (желательно в разное время дня).
7. День активного отдыха.

• Эта схема полностью подходит для сушки живота у мужчин, включая максимально допустимую нагрузку для качественного сжигания жира, сохранения мышц и частично силовых показателей.
• Женщинам можно добавлять 1 низкоинтенсивную и 1 высокоинтенсивную кардио сессию на протяжении недели. Например, в среду и воскресение.

Важным моментом является тренировочный режим. Чтобы сделать хотя бы минимальный акцент на пресс (то есть добиться минимального локального усиления сжигания жира), необходимо активно прорабатывать абдоминальную зону с целью повышения циркуляции крови.

Для этого подходят следующие режимы тренировок:

• Фулбоди (full body) – то есть проработка всего тела за одну тренировку.
• Разделение на низ и верх – тот же принцип, что и фулбоди, только с проработкой нижней и верхней части тела в разные дни.
• Сплиты – менее эффективная, но хорошо зарекомендовавшая себя стратегия.
• Поочередный тренинг низ-верх.

Последняя методика – в теории неплохая система, которая повышает циркуляцию крови к нижней и верхней части тела. Несмотря на некоторые противоречивые моменты, такой подход оправдан и имеет анатомическое обоснование. Вся тренировочная схема строиться таким образом, чтобы упражнения были объединены в сеты, где упражнения делаются поочередно. Например, приседание со штнагой и тяга верхнего блока (чередование подходов на верхнюю и нижнюю части тела). Еще одним плюсом методики является то, что во время работы над противоположной частью тела мышцы немного отдыхают, что приводит к меньшему закислению и разрушению волокон.

Упражнения для сушки пресса в домашних условиях

Локальное жиросжигание практически невозможно. Максимум, на что можно рассчитывать в определенной зоне при фокусировке на конкретной области, это повышение сжигания жира на 5-10%. Тем не менее, чтобы сделать сушку живота эффективнее (считается самой сложной зоной), следует использовать любые способы.

Количество упражнений на пресс должно быть строго дозированным. Никаких изнурительных подходов по 200 повторений и прочих «методик», которые не только не приведут к сжиганию жира, но и будут активно разрушать мышцы, замедляя любой прогресс.

Скручивания

Идеальное упражнение для верхней части пресса. Выполняется медленно и концентрировано. Основная задача – подвести голову и плечи как можно ближе к коленам (при зафиксированных ногах) за счет мышц пресса.

Подъем ног лежа

Незаменимое упражнения для сушки живота. Подъемы выполняются лежа, сохраняя напряжение на протяжении всего упражнения (нельзя опускать ноги на пол между повторениями). Поднимать ноги следует двумя способами:

• До уровня, когда ноги перпендикулярны полу (прямой угол в тазобедренном суставе).

• Подъем ног вместе с тазом – более сложный вариант.

Подъем ног в висе

Механически схожее движение с подъемом ног лежа, которое выполняется в вертикальном положении. Требует определенной силы хвата, чтобы удерживать тело хотя бы на протяжении 30-35 секунд. Выполняется медленно, со сгибанием ног в колене.

Подъем ног в висе

Упражнение «скалолаз»

Лучшее движение для сушки пресса для девушек в домашних условиях. Не только задействует всю абдоминальную зону, ноги и даже руки с плечами (в статике), но и существенно повышает выносливость.

Выполняется в виде поочередного сгибания ноги в колене и подведения как можно ближе к груди в горизонтальном положении (позиция, как для отжиманий от пола, с упором на ладони и носки).

Упражнение «книжка»

Комплексное движение, схожее с одновременным выполнением скручиваний и подъема ног. Выполняется сидя на стуле или скамье. Корпус немного отклонить назад, ноги выставить вперед. После этого необходимо сгибать колени, одновременно подводя ноги к телу со скручиванием в верхней части.

Косые скручивания

Незаменимое движение для бокового пресса. Выполняется как обычные скручивания, но с проворотом корпуса. Руки находятся за головой, локти в стороны. При развороте корпуса необходимо как можно ближе подвести локоть к противоположному колену, не изменяя положение рук (за счет скручивания корпуса).

Заключение

Избавление от лишнего жира в абдоминальной зоне – самая сложная задача. Не зря эта зона считается «проблемной» не только для мужчин, но и для женщин. Соблюдение правильной диеты и режима тренировок позволяют эффективно проработать пресс до уровня желаемой рельефности. Но следует понимать, что в этой области жир будет уходить максимально медленно, потому на быстрые результаты не стоит рассчитывать.

А также читайте, как правильно сушиться без потери мышечной массы →

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The following tips can help you look sharp in your freshly laundered clothes in no time. 90007 90014 90015 90004 Dry Clothes With A Towel 90005 90018 90007 90020 Towels are good for not just drying yourself off, but also your clothing if you’re in a rush. They are especially useful if you are hand-washing clothes whilst traveling. 90007 90022 The theory behind this is that the more water we can get out, the quicker your items will dry.This may lead to creases in your garment, so make sure you’re prepared to iron it afterwards. 90007 90014 90025 What You’ll Need 90026 90007 90028 Make sure you use clean towels — you would not want to dirty your freshly washed clothing. 90007 90014 90031 How To Dry Clothes With Towels 90026 90007 90034 90035 Lay out the towel flat on the ground. 90036 90035 Place your wet garment on top. 90036 90035 Start from the bottom of the towel and roll it up into a sausage shape. 90036 90035 If you can, recruit somebody strong to hold one end of the sausage.[Optional!] 90036 90035 Twist the towel to wring out excess moisture. 90036 90035 Use the second towel to repeat the process. 90036 90035 Iron the garment to remove the last of the moisture and to get the creases out. 90036 90049 90014 Here is a great video of the erm «Sausage Technique»! 90007 90052 90053 90014 90055 90004 Dry Clothes With A Hairdryer 90005 90018 90007 90060 Like towels, a hairdryer can be used not just on you, but your clothes too! 90007 90014 When you use this method, please do not try and dry it while you are wearing it as the air will not be able to flow through the garment which will prevent moisture escaping.90007 90014 90025 What You’ll Need 90026 90007 90014 90069 How To Dry Clothes With A Hairdryer 90026 90007 90034 90073 Hang your garment on a coat hanger and hang up. 90036 90073 Set your hair dryer to a medium to high heat. 90036 90073 Move the hairdryer across the surface of your garment — make sure you do not focus the heat for too long at one point as this can damage the fabric. 90036 90073 Dry the entire surface area of ​​your garment, including turning it inside out to get out all moisture.90036 90049 90014 90083 90004 Dry Clothes With An Iron 90005 90018 90007 90088 As a direct heat source, an iron can be used to dry something in an emergency quickly. 90007 90090 Make sure that the garment is made from fabric that can be ironed. Most fabrics are okay to be ironed, but be sure to check if it’s made from a delicate material. 90007 90092 As always, when using an iron, be careful not to burn the fabric by holding the iron in place for too long. 90007 90014 90025 What You’ll Need 90026 90007 90014 90099 How To Dry Clothes With An Iron 90026 90007 90034 90103 Lay your garment flat on the ironing board.90036 90103 Turn your iron on and set it to a low temperature. 90036 90103 Add pressure and slowly move the iron over your wet garment. 90036 90103 Iron all areas of the garment; including flipping it over to ensure the back is dry too. 90036 90103 If required, once most of the moisture has evaporated, turn up the temperature to get it completely dry. 90036 90049 90014 90115 90004 3 Tips For Drying Full Loads Of Laundry 90005 90018 90007 90120 All of the methods we have just covered are perfect if you’ve only got one or two items that need to be dried quickly.90007 90120 Of course, it’s not economical or practical to attempt to dry a full load of laundry with a hairdryer, iron, or towels. 90007 90120 Now we’ll look at ways to speed up the drying of a full load of wet washing. 90007 90014 90127 Use The Spin Cycle 90026 90007 90130 It goes without saying that the more water in your clothes when you remove them from the washing machine, the longer it will take for them to dry. 90007 90132 Set your washing machine to a high-speed spin setting to shake out as much water as possible.90007 90134 You may be able to set the spin speed as part of the wash programme, or you may have to run an extra spin cycle once the wash cycle has finished. 90007 90136 It may take an extra 10 minutes, but you’ll save this time back when your laundry dries much more quickly. 90007 90014 90127 Use An Airer / Clothes Horse 90026 90007 90142 If it’s raining outside, using an airer or clothes horse can be the next best alternative. 90007 90144 If you have a small load to hang out, make sure you make use of the full clothes rack and hang items over more than one rail.This will allow more air to circulate which will wick the moisture away. 90007 90146 Put smaller items at the bottom of your clothes horse and bigger pieces at the top. 90007 90146 There is less air circulation at the bottom of the clothes horse, so large items would dry more slowly if placed at the bottom. 90007 90150 If possible, open a window to ventilation the room to prevent the room becoming humid as this will encourage damp and mould growth. 90007 90150 (And we previously wrote about the health dangers of drying clothes indoors).90007 90014 If possible, open a window to ventilation the room to prevent the room becoming humid as this will encourage damp and mould growth. (And we wrote about the health dangers of drying clothes indoors here). 90007 90150 Again, if possible, place the clothes horse close to a heat source such as a radiator. To dry clothes faster, make sure all furniture like sofas and beds are moved away from the radiator, too. 90007 90014 Direct heat is not good for the fibres in the fabric, but a heat source close by can help speed up the drying process.90007 90014 90127 Invest In Extra Gadgets 90026 90007 90164 Heated clothes racks are becoming increasingly more popular. They can be run far more economically than a tumble dryer and provide an excellent alternative for those who live in a flat with no access to outside drying facilities. 90007 90166 A dehumidifier can also be a worthwhile investment if you are regularly drying clothes inside. Keeping moisture out of the air does not just help clothes dry more quickly; it also keeps your home healthier.90007 90168 In an ideal world, we would always be on top of our laundry, and the sun would always be shining so we could hang wet clothes outside. Of course, the world is not ideal, and sometimes we have to improvise. 90007 90014 We hope this article helps you when you do not have a dryer and are squeezed for time! 90007 90014 If you do have time, check out our tips for line drying, tumble dryers and ironing! 90007.90000 How to Rapidly Speed ​​up Concrete Drying Time 90001 90002 How Long Does Concrete Take to Dry? 90003 90004 90005 According to the Portland Cement Association, 90006 90007 once conditions are conducive for the concrete to dry 90008 90009 — that is, consistent, reasonable heat in the air and low relative humidity — it typically takes about 30 days for every one inch of slab thickness to dry to 85-90% relative humidity. We say ‘once conditions are conducive’ because concrete that was put down a year ago might have been exposed to the elements for eleven months and only enclosed for the last month.If so, it has only been drying for one month. 90010 90004 Since concrete drying time is a major factor in the schedule of most construction projects, shortening that time can potentially save you a lot of money. 90010 90004 When a flooring system will be installed over the concrete slab, drying is critical. If the slab is not sufficiently dry when the floor is installed, the floor might be seriously damaged by the excess moisture. 90010 90015 Tips on How to Speed ​​Up Concrete Drying Time: 90016 90017 90018 Use the correct amount of water in the mix.Too much water can increase the drying time. 90019 90018 Do not over-trowel or seal the surface. This can block the pores in the concrete, diminish moisture evaporation, and increase the drying time. 90019 90018 Keep doors and windows closed, the HVAC running, and fans circulating the air. 90019 90018 You can also use dehumidifiers to remove moisture from the air. This will speed up the overall drying process of the slab. 90019 90026 90015 The Difference Between Curing and Drying 90016 90004 Concrete curing and concrete drying are two different processes.Curing is the process of hardening that begins immediately after the concrete is poured. The concrete curing process is usually mostly complete after 28 days or so. However, the concrete will continue to harden further for a significant amount of time after that. 90010 90004 Even after the concrete is cured, excess water still must evaporate from the concrete. While it only takes around 28 days to cure concrete, drying can take months. The general rule of thumb is that concrete takes about 30 days to dry for every one inch of slab thickness.However, as we pointed out above, the conditions need to be right. That is, you’ll need low ambient relative humidity and a consistently warm temperature. You can achieve this by enclosing the space and then turning on the HVAC. 90010 90015 How Concrete Cures 90016 90004 There are many types of concrete, but they all contain three basic components: cement, aggregate, and water. 90010 90004 When water and cement are mixed, a chemical reaction occurs that binds them together. This is what causes concrete to harden.In the process, the concrete becomes porous and a certain amount of this water becomes part of the concrete. The water that’s leftover either evaporates or remains in the capillaries of the concrete. 90010 90015 How Concrete Dries 90016 90004 Concrete dries as the water inside it evaporates through its surface. As this water evaporates through the surface, water from deep within the concrete moves through the capillaries and up to the surface to replace it. As long as the surrounding air can hold more water vapor, evaporation continues.When the surrounding air can not hold any more water vapor, evaporation or drying of the concrete stops. 90010 90002 How to Speed ​​Up Drying: Before the Pour 90003 90045 90004 90007 Admixtures or the right balance of water can greatly help decrease drying times. 90008 90010 90004 There are a few things you can do before you pour the concrete that will speed up the drying process: 90010 90052 90018 90052 90018 Use the correct amount of water in the mix. If there’s too much water, there will be more water left over after curing that will need to evaporate.That means a longer drying time. 90019 90018 You can use a high cement content mix to reduce the drying time. However, there is the risk of cracking due to shrinkage. 90019 90018 Are you using lightweight concrete? Lightweight aggregates absorb a lot of water and this increases the drying time. You can reduce the drying time by replacing these lightweight aggregates with synthetic aggregates that do not absorb water. 90019 90018 If possible, do not use curing, sealing, or bond-breaking agents.They can inhibit evaporation from the concrete’s surface which increases the drying time. 90019 90063 90019 90063 90002 How to Speed ​​Up Drying: After the Pour 90003 90068 90004 90007 After you pour, the strategy for drying changes. 90008 90010 90004 Once the slab has cured, enclose the space as soon as possible to protect the slab from absorbing any additional moisture. 90010 90004 While protecting the slab from additional moisture is important, there are a couple of other factors that affect drying after the pour: 90010 90052 90018 The ambient relative humidity and temperature of the air 90019 90018 The temperature of the slab itself 90019 90063 90004 The ambient relative humidity is important because it controls whether water can evaporate from the slab.If the ambient relative humidity is too high, your slab will not be able to dry. 90010 90004 Enclosing the space allows you to use HVAC to control ambient conditions. In cooling mode, HVAC systems act like a refrigerating dehumidifier and will usually maintain a 50% relative humidity level, which is perfect for drying concrete. In heating mode, they lower the relative humidity by raising the air temperature. 90010 90004 HVAC systems are also a great way to get air circulating around the concrete and thereby reducing drying time.90010 90089 90004 90007 To really speed up concrete drying time, enclose your slab and ensure the HVAC system is on. 90008 90010 90015 Dehumidifiers 90016 90004 Some facilities have central dehumidifiers that can be used to speed up the drying process. You can also rent portable dehumidifiers and even fans. 90010 90004 Both centrally installed and portable units are available that use one of these methods. 90010 90015 Testing the Concrete for Dryness 90016 90004 You can not tell if concrete is dry just by looking at its surface because the surface is nearly always drier than the center of the slab.The only way to know if concrete is dry is to test it. 90010 90004 Concrete moisture testing has been going on since the 1960s and today there’s a scientifically proven way to easily test the moisture content of a concrete slab. The test is called «the relative humidity test using in situ probes» and is the basis for the ASTM F2170 standard. 90010 90004 The test uses sensors — inserted into the concrete at specific depths — to measure the relative humidity of the air trapped in the concrete.For slabs drying on one side only, the sensors are inserted to a depth that’s 40% of the slab’s thickness. For slabs drying on both sides, the sensors are inserted to a depth that’s 20% of the slab’s thickness. 90010 90004 The Wagner Meters Rapid RH® L6 system is an in situ relative humidity testing system that conforms precisely to the ASTM F2170 standard. The single-use L6 sensors are factory calibrated and easy to use. Once they’ve been installed in the slab and allowed to equilibrate for 24 hours, you can take repeated moisture readings whenever you want.Unlike reusable probes, the L6 sensors never need recalibration. 90010 90002 How Do You Know When the Concrete Is Dry? 90003 90004 You do not unless you test it. If you’re lucky, it will be dry. However, many times it will not be, so you’ll need to give it some more time to dry and then test it again. How much time you’ll give it to dry before testing again is pretty much a best guess based on past experience. At some point, the slab will be dry enough to receive the floor covering. Of course, this is an unpredictable process and because of that schedules can slip and costs can mount up.90010 90004 When you absolutely must install the floor covering but the drying process is not complete, you can use a moisture mitigation system. If you go this route make sure you choose a high-quality product that will adequately seal the moisture into the slab. 90010 90015 New Technology for Data Logging and Trend Analysis 90016 90004 Technology is now available that adds some science to the art of predicting concrete drying time. 90119 It’s called data logging. 90010 90004 Data logging involves installing small devices into the concrete.These devices have the ability to continuously monitor concrete moisture levels as well as the ambient temperature and relative humidity. The collected data is stored in their memory and whenever you visit the site you can easily download it via an app on your smart device. 90010 90004 This data can give you important insight into the drying process. For example, if a change in ambient conditions is likely to delay the drying process, you’ll be able to spot it and correct it sooner. Of course, you’ll also be able to easily see who’s responsible for it.(Hint: It will not be the installer.) So, if the schedule gets delayed, you’ll have the data to protect you from liability. 90010 90004 While the Wagner [RH] probe takes only about a minute to read, the others take 2 hours to read. So if there 20 probes to be read, I can read the Wagner probes in 30 minutes, while it takes about 40 hours to read the other type of probe. I can find better things to do than stand around and wait 40 hours in order to read those probes. 90010 John LowtherJKL Construction 90004 Also, when you have complete concrete moisture data, you can perform trend analyses.This is where you look at data on a chart, see a trend, and then project how you think it will continue. This will allow you to more accurately estimate when the drying process will be complete. The more data you gather from all projects, the more accurate your drying estimates will become. This will help you schedule your next steps in the construction process, saving you both time and money. 90010 90015 The Tools for Data Logging and Trend Analysis 90016 90004 Data logging for concrete drying requires a system that integrates concrete moisture testing with automated data logging.90010 90004 The Rapid RH L6 system has the most advanced data logging technology available. There are two battery-powered devices that automatically log data: the DataGrabber® and the DataGrabber with Bluetooth®. 90010 90004 The DataMaster ™ L6 app runs on any iOS or Android device and can download the logged data from either the DataGrabber with Bluetooth or the DataGrabber using the Total Reader®. 90010 90004 The DataMaster L6 app stores, displays, reports, and emails the data in PDF format.For data integrity, accuracy, and peace of mind, backups of the logged data are stored in both the cloud and in the sensors installed in the slab. 90010 90004 For monitoring ambient conditions, the Wagner Meters Smart Logger ™ records both the ambient temperature and the relative humidity for 300 days of replaceable battery life or up to 12,000 readings. The Smart Logger app can then download this logged data via Bluetooth for you to store, report, or share with others via email. 90010 90004 Used together, the DataMaster L6 app and the Wagner Meters Smart Logger are a complete concrete moisture testing and ambient condition logging system.90010 90015 Conclusion 90016 90004 To sum up … 90010 90004 The only way to know if a concrete slab is dry is to test it. The most accurate test for doing this is the in situ relative humidity test. 90010 90004 Data logging throughout the drying process allows you to detect drying problems early, correct them, and will aid you to determine what is responsible for slow drying. This protects you from liability. 90119 Trend analysis helps you make accurate projections and create tighter schedules.This saves you both time and money. 90010 90004 Concrete drying time is a major factor in the schedule of most construction projects and when you shorten that time, you save money. Following the tips in this article will help you do that. 90010 90154 90004 Jason has 20+ years ‘experience in sales and sales management in a spectrum of industries and has successfully launched a variety of products to the market, including the original Rapid RH® concrete moisture tests. He currently works with Wagner Meters as our Rapid RH® product sales manager.90010 .