How to pump abs? The Secret of Actor Roman Kurtzyn

Relief abs are something that many supporters of an active lifestyle strive for. Both men and women want to get the coveted lines and cubes. However, the abdomen for many is the most problematic area, so pump his muscles and remove the fat layer is extremely difficult. Russian actor Roman Kurtzyn managed to do it.

Roman is known to the viewer for the movies “I’m thinning”, “Seven Dinners”, “Crimea”, as well as for the series “Ship” and “Fitness”. Impresses the guy not only by playing on the set, but also by a very athletic physique. The actor is in excellent shape, and his press cubes can envy an experienced bodybuilder. How does Kurtzyn keep the body so relief?

Sports past and present

In fact, Roman can be safely called an athlete. After all, in addition to successes in the movie, at the age of 17 he won the title of champion of Russia in armwrestling. In addition, the guy tried himself in acrobatics, kickboxing, a special style of karate called Kyokushinkai and jigging – exercises on a galloping horse. And after that he learned to be a professional stuntman. Now in Yaroslavl works a whole school of stuntmen under the guidance of Kortsyn, and he himself in parallel teaches karate.

Currently, the actor prefers to work out in the gym and develops a YouTube-channel about fitness NaDobre. Roman trains as much as twice a day – in the morning and evening, and during the preparation for filming – three times. He starts each session with light cardio, which serves as a warm-up and takes 15-20 minutes, and then starts working out a certain muscle group.

It is interesting that during the filming of “Fitness”, where Kurtzyn played the role of a professional instructor, he had to arrange himself an express workout right on the set. After each scene, the actor did pamping – several exercises that lead the muscles to tone and give volume. In this regard, push-ups helped well.

Even in a busy schedule, it is important to pay attention to recovery. In order for the muscles to relax qualitatively, after each trip to the gym, the actor makes a massage for 15-20 minutes, and several times a week allocates time for a full course.

Regimen of the day and a balanced diet

To have time to train and perform all the planned activities, Roman has to get up early. The first fitness class he starts at seven in the morning. The actor’s breakfast consists of complex carbohydrates: porridge or muesli. And after training, he is usually waiting for a light snack.

Kurtzyn believes that during intensive training, the classic scheme of nutrition, consisting of three meals a day, he does not fit. Therefore, in order not to overeat, but to be full of energy, he eats 5-6 times a day in small portions.

Sleep is another important component of Roman’s active life. He admits that he doesn’t always manage to go to bed before midnight, but he can take a nap at any free time during the day. At least 15-30 minutes of short rest helps the actor.

Complex exercises for abs from Roman Kurtzyn

And yet one of the main advantages of Roman, which he has repeatedly boasted in movies and TV series, is a relief abs. To achieve cubes on the abdomen is possible only with the help of a comprehensive approach. It includes sports, a competent system of nutrition and full recovery.

Not so long ago Kurtzyn shared with YouTube viewers one of the components of this list, namely training on the press. Usually Roman performs only three exercises during the class, but in the video he decided to show five, in his opinion, the most effective.

Warm-up for abs

Roman starts every abs workout with a warm-up. Within a minute he performs light inclines and turns of the body, as well as circular movements – all this with dumbbells from 2 to 4 kilograms in his hands. In this way, all the abdominal muscles are well warmed up, and at the end of the allotted time they begin to burn.

Stretching for abs

After warming up, Kurtzyn proceeds to a short stretching. He performs smooth tilts of the body back, right and left to pull the abs. The actor also does 90-degree forward bends with a straight back, putting his hands on the support. And only then proceeds to the main exercises.

Rolling from the knees with the use of a roller for the press.

To begin with – a technique for beginners. Get on your knees, pull your abs in a little and tense them up to avoid flexion in the spine. Roll forward behind your arms as far as you can and on an exhale, return to the starting position.

When your body gets used to it and you start to do 40-50 repetitions, you can make the exercise more difficult – do rolling full-length, i.e. with straight legs. At home Roman puts weights on his back.

The main thing in this exercise is to always concentrate on the abs and do not forget about breathing. During the exercise, the arms and shoulder girdle will be included, but all the attention should be focused on the abdominal muscles.

Raising the legs on the bar

In hanging on the bar, raise straight legs as high as possible in front of you. The optimal option for beginners is to pull the legs up to the torso, bending them at the knees. Here, again, it is important to constantly think about the abs and keep them in tension.

Another more accessible variation of the exercise – lifting legs in the elbow rest, which is done in a special simulator. In this way, your arm muscles are less tense and the position of your spine is controlled, as it leans tightly against the back of the machine.

Circular movements with legs on the bar

In fact, this is a continuation of the previous exercise. Here you should not just lift your legs to the body, but also make circular movements to pump the oblique muscles of the abdomen.

Twists on the abs in the upper block standing.

For this purpose, a cable simulator is used. Although the exercise can also be performed in a crossover, but, according to Roman, it is harder and more effective to do it in a block.

Attach a rope handle to the cable and set a small weight, it is not necessary to take too heavy weight. Stand facing the machine and grasp the handle so that both palms are facing each other. Take a step back, bend your arms at the elbows, pull the handle to your head and lock yourself in place. On an exhale, round your back and twist your torso toward your feet. Return to the starting position. It is important to perform the exercise without jerking.

Corner on the floor

As stated by the actor himself, static is the head of everything. In the exercise, you can use the handles that are usually involved in push-ups, and hold on to them.

Sit on the floor and rest your palms on it (or on the handles), stretch your legs in front of you, keep your back in a natural straight position. Lock yourself in place and lift your legs into a corner. If your body allows, you can raise them even higher. Roman warns: the exercise is extremely difficult, so if you endure at least a minute – this is a great result. His personal maximum is 4 minutes.

A detailed analysis of the exercises can be seen in the video.

Such a press workout is clearly intended for people with good physical preparation and at least some experience in the gym. We do not recommend taking on complicated techniques right away to avoid injury. If you are just getting familiar with fitness, start with simpler exercises and you will make progress.