Quickly pump up the abdominal muscles. How to pump up the press. Video: We download the press at home
The female body is arranged unlike the male one. Training planning, scheduling should be carried out, taking into account your own menstrual cycle. It is not recommended to practice physical activity one day before menstruation, during and two days after.
To how fast can you pump up the press
As for the timing, on average it takes at least a month of regular classes. It is better to practice every day, spending half an hour exercising. Assurances that there are miracle programs, thanks to which you can achieve perfect abs in a week at home, are simply a myth.
The task becomes more difficult if the girl is overweight. A layer of fat layer on the abdomen with a thickness of more than 1 cm will hide the cubes even during the most intense exercises. In this case, strength training is necessarily accompanied by weight loss exercises. (run , walking ), healthy eating and body drying .
To how to download the press for girls
Now let's talk about the basic rules of exercises. Even if you plan to exercise exclusively at home, then you will not need special sports equipment. It is quite possible to manage on your own. It is best to pump the press while lying on the floor, as we need a rigid base. Be sure to use a special mat for yoga or fitness classes.
Start each session with a warm-up. It doesn't matter in what form, muscle stretch , gymnastics, dancing. Well-warmed up abdominal muscles are the key to more effective basic exercises. You need to start loading 2 hours after eating and no later than 2 hours before going to bed.
BUT anatomy of the abdominal muscles
When it comes to abs, it's helpful to know that abs aren't limited to 6-8 packs, much less upper and lower abs. Cubes are only the visible part of the abdominal muscles, under which deeper layers lie. The press, like the lumbar muscles, refers to the muscles of the core. This is a whole complex of muscles responsible for stabilizing the pelvis, hips and spine. Strong core muscles are a beautiful posture, a flat stomach and a healthy spine.
Core muscle anatomy:
- rectus abdominis;
- oblique abdominal muscles;
- transverse abdominal muscle;
- adductor muscles;
- small and medium gluteal muscles;
- muscles of the back of the thigh;
- infraspinatus muscle;
- coracobrachialis muscle.
A complete muscle atlas presents the following picture.
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At abdominal exercises for girls at home
Exercises for the rectus abdominis
The rectus abdominis muscle is located in the surface layer, which is responsible for the visibility of those same cubes, provided that you have a low percentage of fat. This is a solid paired muscle, which is located on the anterior abdominal wall. It is not divided into either upper or lower press. This division is accepted only for simplicity of expression. The rectus abdominis muscle is 6-8 cubes, the number of which is genetically determined and it is impossible to influence this.
  | - lying on the floor, legs bent at the knees, hands behind the head. We raise the upper part of the body by 20-30 centimeters from the floor, in this position we freeze for 3 seconds. We do 2 sets of 15 movements. For a greater load, you can use the ball. |
  | - lying on the stomach, legs extended, hands clasped behind the back. We raise the upper body, tearing it off the floor as high as possible, fixing, making 5 slow exhalations. 2 sets of 10 movements. |
  | Lying leg raise- a strength exercise for pumping up the press, performed lying on your back with straight outstretched legs. Legs slowly rise up, becoming perpendicular to the floor surface. 1 set of 10 movements. |
  | - the exercise is performed while sitting, legs are straightened forward. Slowly raise them from the floor by 20-30 cm, fix for a few seconds, then pull them to the chest. 2 sets of 15 movements. |
  | - lying position, legs extended, hands behind the head. We raise our legs 45 degrees from the floor and quickly make "stepping" movements. 1 set of 35 "steps" per leg. |
  | Raising the legs and pelvis from a prone position- lying on the floor, legs bent at the knees. With the strength of the abdominal muscles, we raise the pelvis, straighten the legs above the head. 1 set of 25 movements. |
  | - lying on your side, legs extended and raised 30 cm from the floor. With straight legs, we perform swing crossing movements. 2 sets of 30 movements. |
Exercises for oblique abdominal muscles (external and internal)
You should not get carried away with exercises on the oblique abdominal muscles for girls, and even more so to perform them with weights. Frequent side and cross twisting, side to side bending with additional weight does not remove the sides at all, but makes the waist even wider. Therefore, if your goal is to remove the sides and strengthen the oblique muscles, minimize or completely eliminate lateral dynamic exercises and pay attention to the side plank (this exercise will be considered almost same).
  | Cross twist- the exercise is performed lying on your back and in a half-sitting position, legs in weight, bent at the knees so that the calves are parallel to the floor surface. Alternately stretch one leg and hold in this position for several seconds. 2 sets of 15 movements. |
  | - in a standing position, rhythmically lean to the right and left. For additional load, you can use dumbbells. 3 sets of 30 tilts in each direction. |
  | - lying on the back, legs bent at the knees and pulled up to the chest. Keeping the upper part of the body motionless, we throw the bent legs from side to side with the force of the press. 3 sets of 30 movements. |
Core exercises
There is only one exercise for the core muscles - the plank, in which all muscle groups are involved at once. It is not aimed at pumping cubes, the main goal is to strengthen the muscle corset, which allows you to make the stomach more toned and the waist narrower.
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If you do not have enough strength to complete the exercise, try a lightweight version - with an emphasis on bent knees. As you master it, you can move on to more complex plank options.
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P abs workout program at home
As practice shows, daily pumping of the press is not only useless, but also harmful. The abdominal muscles, like other muscles, need to recover, which will take at least 48 hours. Therefore, we will consider a training program for girls, designed for 2-3 sessions per week with an alternation of a set of exercises. Training for girls should include:
2-3 exercises for the rectus abdominis muscles;
1-2 core exercises;
vacuum exercise.
The first set of exercises:
| An exercise | Approaches | Reps |
| leg lift in prone position | 3 | 15-20 |
| "harmonic" | 3 | 15-20 |
| lateral twist | 3 | 15-20 |
| Plank exercise | 3 | 30-60 sec |
The second set of exercises:
| An exercise | Approaches | Reps |
| "steps on weight" | 3 | 15-20 |
| lifting the legs and pelvis from a prone position | 3 | 15-20 |
| "scissors" | 3 | 15-20 |
| Plank exercise | 3 | 30-60 sec |
The third set of exercises:
| An exercise | Approaches | Reps |
| deflections | 3 | 15-20 |
| classic twist | 3 | 15-20 |
| leg straightening | 3 | 15-20 |
| Plank exercise | 3 | 30-60 sec |
To make it more convenient for you to study, we have prepared a special how to build press at home in 30 days.
At exercise "Vacuum"
The exercises described above will not help you lose weight, flatten your stomach and reduce your waist. With their help, you will give it relief (cubes will become noticeable) and only on condition that you do not have excess weight.
But there is one exercise in which it is the internal abdominal muscles that are responsible for retracting the abdominal wall. it exercise vacuum . By doing it daily, you:
- reduce the percentage of internal fat;
- get rid of a stretched belly;
- make the waist visually thinner;
- you will get a flat stomach without the risk of pumping the press.
Technique for performing the exercise "Vacuum":
- stand up straight or take a supine position;
- slowly take a deep breath through your nose;
- with a powerful exhalation, get rid of the air, drawing in the stomach as much as possible;
- stay in this position for 10-15 seconds.
- exhale. Repeat the exercise 10 times.
If you are not looking to get 6-packs, but just want to tighten your stomach and make it flatter, then this exercise is just for you.
In pumping cubes, 90% of success comes from diet. Therefore, if you are overweight, review your diet. And remember, pumping the press, you will not make the stomach thinner, but only give it relief. And then, provided that the percentage of body fat is minimal.
Regular surveys organized by fitness publications from year to year confirm one curious fact - both men and girls consider the press to be the sexiest “cubes”. Of course, it is unlikely that anyone will be indifferent to elastic female buttocks or broad male shoulders, but the top lines of all ratings are stubbornly occupied by a toned, embossed belly.
Very few can boast of "cubes". As a rule, these are either athletes in the period of preparation for competitions after "" or people involved in sports and sitting on a constant protein diet. Is there a secret how to quickly pump up the press to cubes? At home, it will be easy enough for a man and a woman to cope with this task, since no equipment is needed.
The structure of the press
First of all, a few words about anatomy. Every person has abdominal muscles, but how developed they are is another question. The press consists of four pairs of muscles - the external muscle, internal, direct and transverse. Since the muscle fibers are located in different directions, the abdominal muscles can withstand a huge load. It is they who strain the abdominal wall, participate in flexion of the spine, inclination of the chest, and participate in breathing. If these muscles are poorly developed, then there is a high risk of prolapse of internal organs, constant constipation, the appearance of hernias, and difficult childbirth.
Going in for sports and following a diet, many people ask themselves the question - why is it possible for some to "draw" the relief quite quickly and it will not be difficult to maintain it, while for others this process is long, laborious and sometimes unattainable? The secret lies only in the presence of subcutaneous fat. The more it is on the stomach, the more difficult it will be to “show” the cubes.
The second point is that it is easier for men to pump up sexy abs, since genetically they generally have less fat in this part of the body than girls. How to get rid of belly fat? Follow a special diet with a small intake of carbohydrates.
If you want a relief belly, then it’s not enough to bring it into shape - you need to constantly monitor nutrition and deny yourself “joys” like sweet or starchy foods.
Let's talk about the second important point that should be remembered by those who set out to pump up the press to cubes at home. For men and girls, exercises for the abdominal muscles alone are not enough. You need to exercise regularly, as well as arrange three to four cardio workouts a week in the evening and do not eat after.
Cardio is a great helper in burning fat, and this is exactly what is required for a beautiful, sculpted belly. Aerobic training doesn't just mean running. You can cycle, swim, or even walk briskly for an hour.
Exercises for cubes on the stomach
Let's go directly to the exercises themselves, which will help to make the stomach flat and embossed quickly at home for both men and girls. It would not be superfluous to mention . We are not talking about a few days, even if you combine classes with a low-carb diet. "Cubes" will appear on the stomach in a month, but to consolidate the result, it is better to continue to engage in a less intensive scheme. Also, do not forget about regular cardio loads and proper nutrition.
For lower abs
Starting position - lie on the floor, legs are brought together, palms rest on the floor. Lift your legs off the ground and, without bending your knees, raise them to a 60-degree angle. Hold for a couple of seconds and lower down. Perform at least 20 times in three sets.
For upper abs
One of the simplest exercises and at the same time effective are twisting. They can be performed on a bench, on a fitball and, of course, on the floor. You need to lie on the floor, bend your knees, press your feet to the ground, cross your palms at the back of your head. Raise your torso towards your knees, raising your shoulder blades while keeping your lower back on the floor. The meaning of this exercise is not only in the correct execution, but also in repeated repetition. So, the minimum number of repetitions is 50 times.
For oblique abdominal muscles
The same exercise is performed - “twisting”, but when performing, touch the right knee with the left elbow and vice versa. The minimum number of repetitions is 50 times.
For all abdominal muscles
- Squats
It may seem strange to you, but with regular squats, a load is created on 80% of the muscles of the whole body. Not only the legs and buttocks work, but all the muscles of the abdomen tense up. Squat deeply with your feet shoulder-width apart. When squatting, the knee should form an angle of 45 degrees when bent, and should not go beyond the line of socks, the back is straight. Keep your hands together in front of you or fold your palms at the back of your head. - plank
This is a universal exercise for keeping the whole body in good shape, but when it is performed, the abdominal muscles are most involved. Take the starting position, as in a push-up - the toes of the feet rest on the floor, the feet are brought together, the arms are bent at the elbows, the buttocks are tense. During the exercise, do not bend or raise your lower back - keep it in tension. Hold the plank for at least 30 seconds.
There are many people in the world who constantly lead a healthy lifestyle and even more of those who have never thought about it. But sooner or later, each of us comes to the conclusion that we need to change something in ourselves. Some dream of losing weight, others want to build muscle, and ask questions, for example: how to build a press at home.
As winter recedes, and we are getting closer to summer, the question of a beautiful pumped-up figure becomes more and more acute, especially for the lower abdominals.
Not everyone can afford going to the gym, perhaps someone just doesn’t have time for it, but there are exercises that you can do even at home.
In addition to all kinds of exercises, proper nutrition should also be provided, which is the best expert in the fight against an unattractive stomach. It is believed that 60% of success in this difficult matter depends on what we eat.
You can simply try to pump up the press at home for days on end, but this will not give a visible result. Yes, the abdominal muscles will gain elasticity and relief, but they will still be hidden under a thick layer of fat. First you need to get rid of unnecessary subcutaneous fat.
Its percentage in the body should be no more than 8 - 10%. It is only at first glance to achieve such a result is difficult, in reality everything turns out to be much easier. Properly selected sparing diet, and after - the transition to a balanced diet - that's the solution to the problem.
Workout
Let's consider a case when it is required to pump up cubes. There is one rectus muscle in the abdomen that needs to be trained. It has a conditional division into upper, middle and lower press. From this we can conclude that by focusing on the so-called lower press, you also use all its areas.
The most effective is, of course, twisting. We also present to your attention a number of other exercises. 8 exercises will help you pump up the press at home.
The program is called P90X Ab Ripper and only takes 15 minutes 3 to 4 times a week.
How to train the press at home (abdominal exercises):
- Reverse twists. In this exercise, the greatest load on the press is given. This is where you should start your workout. Take a position lying on your back, lower your arms at your sides and rest your palms on the floor. Raise your straightened legs, bend them at the knees and try to curl into a ball. When performing such an exercise, alternately strain and pull the press into you. Do 4 sets of 15 reps.
- Bike. Sitting position on the floor. Rest your palms on the floor, pull one leg or the other to your chest, imagining that you are riding a bicycle. The exercise is performed 25 seconds "forward" and 25 seconds "back".
- Pulling up the legs. Without leaving the starting position of the previous exercise, bend your knees, with your feet touching the floor. Rest your palms on the surface, stretch your legs, but do not straighten them to the end, pull them to your chest and again return to an almost straightened state.
- Twisting "Frog". Sitting position, while the feet touch the floor. Raise both legs and press them to your chest, try to clasp your knees with your hands, but do not touch them. Then straighten your legs and spread your arms to the sides. You can also perform this exercise with your legs apart at some distance.
- Full twists with legs apart. Lying on the floor, legs apart. Raise your torso and try to reach your left leg with your right hand, with your left hand behind your head. Changing hands, repeat everything from the beginning.
- "Piper's scissors". The position is lying on the floor, legs are brought together, hands at the seams. Slowly lift up one leg, then the other, when returning to the starting position, the legs should not touch the floor, remaining all the time on weight.
- Raise the knees and pelvis. The starting position is similar to the previous one, palms rest on the floor. Feet together, knees apart. Raise your legs up without resorting to the help of your hands and trying to tear your pelvis off the floor as much as possible. The knees must be kept apart at all times.
- Raising straight legs up. The starting position is the same. Raise your straightened legs up perpendicular to the floor surface. Try to tear the pelvis off the surface as high as possible without helping with your hands.
Stable workouts and diet are the key to success in getting a beautiful relief press. Now you know how to pump up the press at home and it all depends on your focus.
Many athletes and those who just want to have an excellent figure are thinking about how to quickly pump up the press.
Many athletes and those who just want to have an excellent figure are thinking about how to quickly pump up the press. The abdominal muscles require regular work, because they are responsible not only for the appearance of the abdomen, but also for the position of the internal organs of the abdominal cavity. How to quickly pump up the press to cubes? Is there a most effective set of exercises? Let's look into all these issues.
You can have very strong abs, but no one will know about it except you, if you do not reduce the percentage of body fat. In order for those same press cubes to appear, it is necessary to combine diet and exercise. Then the result will be obvious to everyone. So here are some helpful tips to help you reach your goal:
- Be sure to have breakfast. Many people refuse breakfast, thinking that in this way they will lose weight faster. In fact, the opposite is true. Breakfast is the most important meal of the day. It includes all metabolic processes, gives energy and vitality for the whole day. It is believed that breakfast should be the most plentiful meal of the day. Lunch should be made a little smaller, and dinner should be the lightest meal. By skipping breakfast, you run the risk of eating a lot more at lunch and in the evening, and this will definitely not lead to harmony. Prolonged fasting leads to breakdowns and overeating, so the best option is a hearty breakfast, a medium lunch, a light dinner and two small snacks during the day. If you do not have time to have breakfast in the morning, then take an energy bar with you and eat it at work or school. In general, a way out can always be found. Cooking oatmeal, for example, takes only 3 minutes, because it is enough to pour boiling water over it.
- Reduce your lunch portion. During the day it is good to eat vegetables, complex carbohydrates and some protein. Lunch example: vegetable salad with olive oil, buckwheat and a piece of grilled chicken breast. A serving of meat should fit the size of your palm. Vegetables should take up half the plate. Fiber helps to feel full faster, cleanses the intestines, and normalizes digestion. Vegetables and fruits are great snack options.
- Don't be afraid to lift weights. The more developed your muscles, the more calories you burn at rest. Weight training promotes weight loss, but some people are afraid to do strength training because of the increase in muscle mass. This mainly applies to girls. In fact, to get into bodybuilding shape, you have to train for years and spend hours in the gym. If you only do aerobic exercise, you will lose both fat and muscle mass. The best option is a combination of strength and cardio training. In this case, your body fat will decrease and muscle mass will increase. The figure during such exercises becomes very athletic, toned and embossed, which is what we are striving for.
- Drink enough water. The norm of liquid per day is 30 g per 1 kg of weight. This amount includes tea drunk during the day. By the way, green tea and coffee contribute to the acceleration of metabolism.
- Train yourself to eat often, but in small portions. This will keep your metabolism normal and help you get rid of extra pounds. The volume of a single serving is 200-250 g. It is advisable not to drink food.
- Avoid refined foods. White bread, polished rice, pasta, sugar, refined oil - all these products are useless and dangerous for the body. It is also necessary to refuse sausages, too salty dishes, sweets, smoked meats, potatoes, fatty foods. If you like pasta, then choose products made from durum wheat. Yeast-free whole grain bread can also be used as slow carbs in moderation.
How to quickly pump up the press at home: a set of exercises
Exercise 1- squats
When it comes to how to quickly pump up the press to the cubes, many begin to mindlessly lean on twisting, focusing on the number of repetitions. Do not forget that the abdominal muscles and posture are directly connected, and the press is needed not only to show off. The best ab exercises are those that work your entire body, including your back muscles. An excellent option for exercises for the press is deadlift and squats. These exercises train many muscle groups, including the abdominal muscles, and also work out the buttocks, quadriceps and promote fat burning.
Exercise 2- bending
Lie on the floor, stretch your arms in front of your chest. Raise your knees as high as possible. Do not put your hands behind your head, as this can lead to excessive stress on the back muscles. You can also cross your arms over your chest and place them at ear level, but without touching your head. Next, lift the body and pull it to the knees, using only the abdominal muscles. It is important not to lift the entire back completely and not create unnecessary tension in the back. Raise your shoulder blades and stay in this position. When lifting, exhale through your mouth, then hold your breath a little, fix on the top point, feel tension in the abdominal muscles, and then slowly lower yourself down without throwing your head back.
In this exercise, technique is more important than the number of repetitions. Be sure to watch your breathing, the position of your back, lower back and arms.
Exercise 3- lifting the body in a sitting position
This is the most popular and effective exercise. Lie on the floor, bend your knees, place your hands at ear level or cross in front of your chest. From the starting position, begin to rise, tearing off your back and shoulder blades. Try to sit up with your back straight. This is a classic ab exercise that everyone did in school. The same exercise can be done on an incline bench, or on a fitball. Trained athletes need to do body lifts with additional weights. The weighting agent is placed on the chest during exercise. Weight is added depending on the preparation of the athlete.
Exercise 4- bike
Raise your legs off the floor and make circular motions, as if pedaling a bicycle. Move your feet as if you were pressing the pedals of a bicycle. Keep your hands behind your head and try to touch your left elbow to your right knee and vice versa.
Exercise 5- lying leg raises
Lie on the floor, straighten your legs and hold together, place your hands along the body. Raise your legs above you, forming a 90 degree angle. Try not to bend your legs at the knees. Slowly lower your legs without touching the floor. You must raise and lower your legs with your abdominal muscles. To enhance the effect, you can do leg raises while hanging. For this, a crossbar, bars or Beresh loops are used. The more evenly you keep your legs, the harder it is to perform the exercise.
Exercise 6- folding
Lie on your back. Place your hands along the body or put them in front of you. Next, simultaneously raise the body and legs so that the face and knees are as close as possible. At the same time, do not forget about posture and straight legs. It will not be possible to straighten the legs perfectly, but this must be strived for. You should fold like a jackknife. You can also hold the ball between your legs and try to do the exercise in this position.
Exercise 7- straight and side plank
Stand on your elbows and on your toes. Your body should resemble a stretched string. Do not lift your tailbone up and do not fall down. Tighten your body as much as possible, keep it straight and stand in this position from 30 seconds to 2 minutes. The side plank looks about the same, only you turn on one side and rest on one hand. Then change sides. This exercise involves the maximum number of muscles. The stronger your abs, the longer you can stand.
Exercise 8- twisting for oblique muscles of the press
The oblique muscles are located on the sides of the abdomen. To make them visible, it is necessary to twist across the body with resistance. Twisting can be done while holding the ball in your hands. To perform the exercise, lie on your back, bend your knees and lower them to one side. Tear off your shoulder blades and do twisting straight. In this case, the oblique muscles will be involved.
Exercise 9- study of the press on the fitball
Lie on the fitball with your lower back, rest your feet on the bed or sofa. Start twisting without arching your back. Another option: lie on your back, bend your knees and hold the ball between your feet. Try to lift your shoulder blades and legs off the floor at the same time, reaching for the ball with your hands.
The most effective exercises are twisting and cycling. To get rid of a rounded belly, you need to strengthen your back muscles and be sure to monitor your posture. Many people have a prominent belly just because they slouch. If you straighten your back and turn your shoulders, then the stomach will be pulled in naturally.
How to pump up the press for a girl?
Speaking about how to quickly pump up a press for a girl, it should be noted that the structure of the female body is somewhat different from the male. It is determined by nature that women accumulate more fat in the abdomen, and it is not so easy to get rid of it. Here you need to strictly follow a diet and exercise regularly.
Exercises for girls on the upper press:
- Twisting;
- deflections;
- Raising the legs in a prone position.
Lower press exercises:
- "Harmonic";
- Steps on weight;
- Raising the legs with a raised pelvis in a prone position.
Lateral muscles:
- Tilts to the side;
- Leg straightening;
- Side twist;
- "Scissors".
Girls, in order to achieve press cubes, need to follow a diet, for example, low-carb. The relief will appear only if the fat layer on the abdomen reaches less than 1 cm.
Exercise "Vacuum" from a sagging abdomen
If you want to make your waist thinner and your stomach flatter, then do the vacuum exercise every morning and evening. It can be performed by both women and men. With this exercise, you can achieve relief of the abdomen. What gives the exercise "vacuum"?
- First, the waist becomes thinner;
- Secondly, the percentage of internal fat decreases;
- Thirdly, the stomach narrows;
- Fourth, the stomach becomes flat.
The technique for performing the exercise is quite simple:
- Stand up straight and rest your hands on your knees or lie on your back;
- Inhale slowly through the nose, filling the lungs as much as possible;
- Exhale sharply through your mouth, and draw in your stomach;
- Hold your breath for 10-15 seconds.
Exercise must be done 10 times.
If you want to tighten your stomach, then the vacuum exercise is ideal. To pump up the press cubes, you must adhere to a diet. If you are overweight, you will not see the desired result. Your steel abs will be hidden under layers of fat. By pumping the press, the stomach does not become thinner. It gains relief only under the condition of a minimum percentage of fat in the body.
- If you are overweight, then first lose weight, and then proceed to pump up the press.
- Don't step on the scale every day. Muscles weigh much more than fat, and with visual weight loss, you can see a plus on the scales. This is due to the fact that there is a set and growth of muscle mass.
- Make a meal schedule and stick to it. By skipping one of your meals, you run the risk of overeating in the evening or before bed.
- If you have an asthenic figure and want to strengthen your abdominal muscles, then try to strain your abdominal muscles all the time. This can be done unnoticed by others, sitting in a chair, working at a computer, standing in line. Over time, the muscles will get used to being in good shape and your stomach will take on a beautiful shape.
- Drinking a cup of coffee before your workout will help speed up your metabolism and activate the fat burning process.
- Drink water throughout the day and during workouts in small portions.
- Try to strengthen your abs and your body when you are young. This will help you avoid many problems in the future.
- Pay attention to both strength and aerobic exercise. Try yoga - it calms and helps fight stress.
Pumped up abdominal muscles are one of the most desirable parts of the body for every athlete. Everyone seems to want them, but only a few have them. Perform the following exercises and your stomach will turn into a stone press!
Athletes toil in the gym doing countless sit-ups and crunches, only to end up with sore muscles and dwindling motivation.
Someone does not worry about them at all and practically does not develop them, remembering them only at the end of the workout.
The abdominal region includes a number of important muscles. It not only provides balance, but also redistributes tension and stabilizes the entire body during weight lifting. If the abdominal muscles are pumped up, the body can put more force into, for example, squats and hold the load almost like a weight belt.
The next time you bench press, tighten your abs a little and keep them that way for the duration of the lift - you'll be surprised how much your abs will help you with this exercise.
Abdominal cubes are a sign of a harmonious physique
So, the abdominal muscles are not only an important element in the performance of other exercises in your program, they also play a major role in bodybuilding.
A bodybuilder taking part in competitions must have an excellent set of abdominal muscles in order to take a prize. From an aesthetic point of view, the abdominal muscles attract attention first of all, since they should represent a proportional and harmonious physique. In addition, a belly with six packs shows that the athlete is in great shape and helps to demonstrate the V-shaped torso.
If you stick to a healthy eating plan and follow a comprehensive training regimen, sculpted abs can be a reality for you. Although this article focuses on the training regimen, proper nutrition is also an important factor in creating impressive abs. You can't just do countless squats and leg raises and expect amazing results.
The development of no other part of the body does not require such discipline, but then others simply will not be able to take their eyes off your press.
A bit of anatomy
The abdominal muscles are made up of several sections that compress, stretch, twist and stabilize the body area. They are located in front on the sides on the lower torso, begin at the chest and continue along the pelvis. Let's look at each muscle and its function separately.
rectus abdominis
These are the very coveted six "cubes" - although the muscle has more than six heads. It flexes the spine and brings the chest and pelvis closer together.
transverse abdominis muscle
This muscle is deep and is located under other muscles that are necessary for the stability of the body.
Internal and external oblique muscles
Diagonal muscles that work when turning the torso and stabilize the abdominal area.
Pumping up the relief press!
Now that you know about anatomy and movement mechanisms, let's figure out how to pump up the press. The presented movements and exercises are designed to get the maximum result every time you visit the gym.
Remember that it is always necessary to use the correct technique and not to lift too much weight so as not to risk your safety. When doing any ab exercises, make sure you are constantly in control of the movement (concentric and eccentric) to avoid "idle" repetitions.
Twisting and lifting the body from a prone position
The standard crunch is performed lying on the floor, feet flat on the ground, arms either crossed in front of you or behind your head. Bend the upper body towards the knees, while the lower back should not come off the ground, only the upper torso. Contract your abdominal muscles and exhale as you lift. Hold for a second in this position, then return to the starting position, keeping the abdominal muscles in tension.
To perform sit-ups, take the same starting position, then lift the entire upper body to your knees. Return to starting position. Try to use not the lower back, but the abdominal muscles when lifting.
There are many different types of this exercise, such as crunches on a gym ball, with legs on a bench, and with a small plate on your chest for weight.
Another way to do weighted crunches is to lie on the floor with your head toward the rope attachment on a low pulley and pull the load as you lift your torso. Make sure you keep the ends of the rope on either side of your head as you twist.
A great way to complicate the rise of the body from a prone position is to perform it on a bench with a negative inclination, holding a pancake with your arms crossed over your chest. This is quite difficult, so try doing it lightly first.
Leg raises
Leg raises are performed in a supine position on the floor, arms slightly apart, palms pressed to the floor for support. Keeping your legs together, lift them up with your knees slightly bent until they are almost perpendicular to the floor. Lower your legs to the starting position, without touching, however, the heels to the floor, and repeat the exercise.
Advice: To make it harder for yourself, do incline leg raises. So the range of motion will be wider, and muscle contraction will be more intense and effective.
Hanging leg raises or bent leg raises are two more options for pumping up the steely muscles of the lower abs. Hanging on the bar, raise your legs straight or bent at the knees in the same way as in the prone position until they are parallel to the floor. Lower your legs. When lifting bent legs, bring your knees up to your stomach and lock. Lower your legs to the starting position.
Side crunches
Lie on the floor on your side, place both hands behind your head, use the footrest to stabilize your lower body if necessary. Raise your body to the side without lifting your hips from the floor. For a second, fix the position of the body at the top point, then return to the starting position. Don't lie. Change sides and repeat the exercise.
"Bike"
One of the most effective exercises from the entire complex for the press (especially for the oblique muscles) is the "bike". It is quite difficult, but if performed correctly, it can guarantee the excellent development of all the muscles of the press.
Lie on the floor, put your hands behind your head, lift your legs slightly off the floor. Start alternately stretching your elbows to your knees. Rotate your torso so that your left elbow reaches your right knee and vice versa. Continue the exercise without touching the floor with your shoulders. Squeeze your obliques with each contraction.
Advice: You can make it more difficult and isolate one set of obliques by focusing first on one side, then on the other. Just do all the reps first on one side and then on the other.
Russian twists
This exercise is not for the faint-hearted. Sit on a Roman chair or incline bench with your upper body lifted off the surface.
With straight arms, hold a medicine ball or pancake in front of you. Start twisting your upper torso first one way (as far as you can), then the other. Continue the exercise at a slightly slower pace. Sharp jerks can lead to injuries to the lumbar spine.
Advice: For those who find it difficult to perform the exercise with a ball or plate, you can simply clasp your hands in front of you and continue to act in accordance with standard technique. So you can strengthen the muscles in order to move on to weighted twisting in the future.
"Plank"
This exercise does not involve any movement and is used to strengthen and develop deep muscles. This stability exercise is mainly used to pump up the transverse abdominis muscle.
Just take the emphasis lying down, just lean not on your palms, but on your elbows. Pull in and tighten your stomach to engage your internal muscles. Hold this position for 20-30 seconds, then rest - this will count as one set.
"Side Plank"
Like a regular plank, this exercise develops the internal muscles, but only on both sides for lateral stability. Without bending your body, lie on your side, lift up on your elbow and keep your feet together. You can put your other hand on your waist or on your side. Hold this position for 20-30 seconds, then repeat on the other side.
Advice: To make the exercise a little more difficult, try slowly switching from a side plank to a regular one, moving to the other side. Make sure your body is level and do the exercise smoothly and at a steady pace.
