Training of abdominal muscles in home. Exercises for the abdominal press

Lish, centimeters on the waist embarrass many representatives of the beautiful sex and, even somehow to get rid of them, most girls suffer themselves with diets. However, it is probably not a secret that it is very difficult to get rid of extra centimeters for a long time without physical training. In particular, it is the pumped abdominal press that attaches slightness of the waist and gives the figure with beautiful outlines.

The training complex submitted below contains the most effective exercises for the muscles of the abdominal press . Performing it regularly, you can get closer to the dream of many women - flat and trained stomach.

Follow the rules

• The set of exercises for the abdominal press should be performed 3 times a day.
• Do not connect the heads headed for the head in the castle. It is necessary that the head does not relieve. In this case, the hands must be completely relaxed.
• The main condition of the positive effect for your figure is regular exercise To strengthen the abdominal press. Do not throw after the first workouts.
• During the exercise special attention pay technique.

Exercises for the abdominal press

For those who decided to throw off a couple of kilograms, tighten the belly - the exercises for the abdominal muscles are presptured by a good ally. Here are the simplest, and at the same time top Exercises For the abdominal press. You will be able to meet them, without resorting to the services of professional coaches.

Exercise 1

• Lie on the back, put your hands along the body.
• Lift straight legs by 25-30 cm.
• Smoothly lower the legs at the starting position. Keep your breath.
• Perform an exercise 8 times.

Exercise 2

• Lie on the floor, put the hands behind the head, bend legs in the knees.
• Do inhale and break the blades and head from the floor.
• At the highest lift point, hold the breath for a few seconds.
• Exhalation - go down to its original position.
• Perform an exercise 10-12 times.

Exercise 3.

• Lie on the floor, put the hands behind the head.
• Lift the legs for 30 degrees.
• In the air, start twist the pedals of an imaginary bike.
• The duration of the exercise is 1 minute.

Exercise 4.

• Lie on the back, hands along the body. Raise perpendicular to the legs.
• Go on your hands and hold your legs as high as possible.
• Hold your breath and go back to its original position.
• Repeat 4-5 times.

Exercise 5.

• Lie on the back and make your hands behind the head (on the chest). Chin at the same time lower the chest.
• On exhale lift top Bodies and try to get breasts to the knees.
• When lifting, you can alternate turns to the left / right.
• Return to the original position on the breath. He should not lower the head.
• Make an exercise 6 times.

Also one of effective exercise For the abdominal press are ordinary squats, which are capable of trading the lower muscles of the abdominal cavity.

Video

There are a number of other exercise complexes on the abdominal press, which is also effective and can be performed at home. For example, use the following video and select the most suitable exercises for you:

Abdominal press muscle training

The best exercises for the abdominal press

Remove the stomach in 4 minutes

Exercises for strengthening the abdominal press - this is not only a way to gain beautiful figure, but be always in good shape.

This is a standard press exercise. It was during the execution of curls that the straight muscle of the abdominal press are included in the work (it is responsible for the cubes on the stomach), the big breast muscle, external and internal oblique, as well as the transverse muscles of the abdominal press.

Performance. Make sure that the average and lower parts of the back are pressed to the floor. Thus, you avoid connecting to the work of flexing thigh muscles. Hands Try to keep in temples, do not pull up the chin and neck. Muscles presses should raise you. On the rise should be taken deep exhalation, inhale - in the lower position.

Perform three approaches to 30 times.

This exercise is aimed at working out the lower press (abdominal part). Muscles involved in the execution of this exercise: iliac psoas, Broad fascia, tailoring muscle, live thigh muscle, long and short muscle, comb, straight, oblique and transverse abdominal muscles, quadriceps.

Performance. Lie on the floor, pull your hands along the body and press to the floor. Lift legs above the floor and perform crossing movements. While doing the exercise, make sure that the loin is pressed to the floor. The lower the legs are omitted, the greater the load on the lower press. If you are difficult to keep your legs at such a level, lift them a little higher. If you feel that the loin is breaking away from the floor, lift the legs just above. Make sure that the legs are straightened.

This exercise is also aimed at working out the lower press (abdominal part). Muscles involved in the performance of this exercise: iliac-lumbar muscle, a wide fascia strain, tailoring muscle, straight thigh muscle, long and short muscle muscle, comb, straight, oblique and transverse abdominal muscles, quadriceps.

Performance. Lie on the floor, pull your hands along the body and press to the floor. Lift legs above the floor and perform walking movements with a small amplitude. Socks should be stretched on themselves, the loin is pressed to the floor. The lower the legs are lowered, the greater the load on the lower press. If you feel that the loin is broken away from the floor, lift the legs slightly above and fix it. Make sure that the legs are straightened.

Perform three approaches for 30 seconds each.

During this exercise, the straight muscle of the abdominal press, the outer melting muscle, quadriceps and a lot of fascia (thigh muscles) are operating. This exercise is rather aimed at burning fat, and not to work out relief.

Performance. Lie on the floor, lift the legs bent in your knees (the angle should be 90 degrees), pull your hands in front of you. Raise the top of the body towards the knees, pull your hands forward. On the rise, do exhale, in the lower position - inhale. Try not to pull the lower back from the floor and do not lower the legs. Make sure that the chin does not pressed to the neck.

A simpler version of this exercise - hands crossed and lie on the chest. More difficult - hands are headed for his head or are in the temples.

Perform three approaches 10 times.

During this exercise, the main load is directed to the abdominal muscles, but also the straight muscle of the abdominal press, quadriceps and a lot of fascia (thigh muscles) are also working.

Performance. Lie on the floor, put the hands behind the head, bend legs in the knees. The feet must rest in the floor. Perform twist, during which the right elbow stretches for the left knee to the middle of the thigh, and the knee tends to the elbow. During the exercise, try to raise the top of the body so that the blades break away from the floor. The loin must be pressed to the floor. Do not press the chin to the neck and do not pull yourself up with the help of hands. When twisting, perform exhalation, in the initial position - inhale.

The closer the foot are located to the pelvis, the greater the load.

A simpler version of this exercise - the non-working hand is stretched to the side (forms with shoulder belt Direct line) and pressed to the floor. It will give you an extra support during twisting.

Perform 30 repetitions to each leg.

During this exercise, the straight muscle of the abdomen works, the outer smelly muscle, the inner oblique muscle, the transverse muscle of the abdomen, as well as the muscles of the legs and buttocks (large jagged muscle).

Performance. Lie on the floor, put the hands behind the head. Begin to make your legs such movements that you twist the bike pedals. At the same time, lift the upper part of the body, trying to tear the blades from the floor. Alternately pull the right elbow to the left knee, left elbow to the right knee. Exercise can be performed at any pace. Try not to press the chin to chest and do not pull your head up with your hands. Do not forget to breathe correctly: the exhalation should have to come to each twist.

Perform three approaches to 20 times.

During the execution of this exercise, the muscles of the bark (straight and transverse abdominal muscles, sprigner of the back, trapezoidal muscle, Biceps I. breast muscles), buttocks and muscles of legs (hides and caviar).

Performance. Stand in the bar with the focus on the forearm. The elbows must be located smoothly under the shoulders, the stomach is drawn (the navel pulls up to the paddle), the spin is flat (deflection in the lower back should not be). In this position, swing with a small amplitude. When moving forward, the shoulders should be in front of the elbows, and when moving back to be behind the elbows. Make sure that the back with your legs constantly formed a straight line (without deflection or, on the contrary, arcs in the lower back).

Perform an exercise for one minute.

You can see the full video with all the exercises.

08.04.2018 5629

Training Author of the article:

Biomechanics of abdominal muscles

How to pump up the press? It is such a question that appears in the head almost every visitor of the simulator room. Many people who only dream of a beautiful embossed belly and often torment themselves with twisting at each visit to the hall, in order to approach the mounted cubes on the stomach with a fitness magazine. Unfortunately, they do not know that twisting can not only bring the result, but also harm. We will not get much forward, about everything in order.

In this article, I will scatter the main factors that need to be taken into account on the way to the beautiful forms of abdominal muscles, as well as errors that should not be allowed.

The abdominal muscles are called the muscle group located in the abdominal cavity and providing protection of the organs that are located in it. These muscles have a rather complicated structure, and their role in human organism Very great. Based on this, we can conclude that it is important to train the abdominal muscles not only because they have beautiful shapeBut even in order for the abdominal bodies to be safe. For a start, it is necessary to understand which muscles belong to the muscles of the abdomen (the so-called "press") and what are their functions. It is thanks to these muscles that our belly acquires a beautiful and sporty look.

The following muscles include the abdominal muscles group:

• Direct muscle abdomen
• Outdoor abdominal muscle
• Inner oblique muscle
• Cross muscle abdomen
• Pyramidal muscle

Direct muscle abdomen

The straight abdominal muscle consists of two parallel muscles. It is a steam room, flat, long, ribbon form muscle, wide above and narrowed downside, is located on the side of the midline. Both straight muscles are separated from each other with a white linen of the abdomen. It begins on the pubic ridge and pubic symphysis, it is directed up and attached to the front surface of the sword-shaped process and to the outer surface of the cartilage V-VII Ryuber. Muscular beams The direct abdominal muscles are interrupted by 3-4 horizontal tendon jumpers. "
Wikipedia.

The straight abdominal muscle is closed on both sides by the ligalar tissues of oblique muscles. The question arises: what is the "cube" press? This is a portion of the holistic muscular fiber of the abdominal muscle, which is limited from other such parts with tendon jumpers.

Functions: Raising the pelvis at fixed chest. The bending of the spine, lowering the roiber, pulls the chest down at a fixed spine and a pelvic belt.

Outdoor abdominal muscle

"Located on the front and side surfaces of the abdomen and partly breasts. The biggest abdominal muscles. The muscle begins 7-8 large teeth on the outer surface V-XII Röbeber. The outer oblique abdominal muscle is attached to the outer lip of the ileum, pubic symphysu, the white lines of the abdomen.
Wikipedia.

Functions: When bilateral reduction and a strengthened pelvic belt, the rib lowers and bends the spine. With one-sided reduction, turns the torso in the opposite direction and carries out the side slope. With a fixed chest raises the pelvis.

Inner oblique muscle

"Flat, which is a wide muscular-tendon plate, which is located directly under the outer scarlet abdominal muscle, constituting the second muscular layer of the abdominal wall. The muscle begins with muscle beams on the intermediate line of the iliac ridge, lumbly fascia and the lateral half of the groin ligament. Ferrumlessly diskette, muscle bundles are attached to the outer surface of the finishing of the lower edges, and also woven a wide tendon in the white line of the abdomen "
Wikipedia.

Functions: Turning the body to your side (along with the abdominal muscle of the opposite side) and side slope with one-sided reduction. With a strengthened pelvic belt and bilateral reduction, the spine flexes, lowers Rybra. Raise the pelvis at a fixed chest.

Cross muscle abdomen

Forms very much deep layer Muscles of the side walls of the abdominal cavity. It begins on the inner surface of the six lower roiber, on a deep plate of lumbar fascia, anterior half of the ileum crest and on the lateral part of the groove bundle. Muscular bundles go transversely, forward and medially, go into wide aponeurosis, also involved in the formation of the abdomen. The lower beams of the inner oblique and transverse muscles of the abdomen are part of the seed muscle rope of the testicle.

Functions:It pulls the lower rib forward and bottom, reduces the size of the abdominal cavity, due to which the abdominal wall support occurs, an increase in intra-abdominal pressure, the stabilization of the spine and the pelvis.

Pyramidal muscle

The pair of muscle is ahead from the lower part of the straight muscle of the abdomen. Starts on the pubic ridge, it is woven into the white line of the abdomen.

Function: Tensioning the white line of the abdomen.

Myths about the press

Myth number 1 - Press, these are only "Cubes"

After a detailed anatomical disorder of the abdominal muscles and their functions, it became clear to us, from which the same press about which many dreams about. At first glance, the illusion may appear that the press is only "cubes" on the stomach (direct abdominal muscle), no more, but as we see, in addition to the "cubes" there are a number of no less important muscle groups, which are included in the abdominal press . All of them are interrelated, and therefore complement each other.

Output: The press is not only the cubes on the stomach (direct abdominal muscle), but also other muscle belly groups, such as skeleton, sinking inner, transverse and pyramid abdominal muscles.

Myth number 2 - pumping only the upper or lower press

Often, my clients ask how to pump up the upper or lower part of the press. I, in turn, upset them, saying that the upper and lower press does not exist. J Top and bottom press One of the most well-established myths in fitness.

As we have already seen, the straight muscle of the abdomen consists of two parallel, holistic, flat, straight muscles, separated by a white belly line, muscular fibers which, in turn, separated by tendon jumpers. These knowledge allows you to dispel this myth and make it clear that it is impossible to pump the bottom of the press (namely, the bottom of the straight muscle of the abdomen) separately from its top and vice versa. When walking legs in His on the horizontal bar, many it seems that they have a bottom press, and they conclude that only the bottom of the press works. This error is caused by the work of the iliac-lumbar muscles, because they are actively working in this exercise and, as a result, are burning. Of course, the press is also burning, but it is more correct to say that the lower part of the straight abdominal muscle is burning, but not to assert that only the bottom of the press works. When twisting on the floor starts, the press actually starts working, the feeling of burning and the person begins to believe that it works only upwards. The feeling of burning in one part of the straight abdominal muscle, does not exclude the work of another! All these are myths that have no meaning.

Output: No matter what exercise you do, be it twisting or lifting legs in Wiste on the horizontal bar, there is a whole straight muscle of the abdomen (and top, and bottom). Fibers are reduced along the entire length, the separation of independent parts is anatomically impossible! Pumping two lower cubes Isolated from two tops is a complete absurdity. The only true statement is a greater reduction in the lower or top of the straight muscle of the abdomen in certain exercises, but not an independent work of the upper part of the lower and vice versa.

Myth number 3 - I shake the press, burn fat on the stomach

It is important to remember one an important rule "The more we swing the press, the less fat goes. Paradox. The fact is that between 3-4 approaches to the press several times a week and 3-4 approaches to the press every day there is no difference. In the second case, you only lose time and do not give the muscles of the abdomen to recover, the place to train other muscle groups. Fat on the abdomen from pumping abdominal muscles does not leave, this rule is relevant for all other muscle groups. It is impossible to get rid of fat in some particular area, because Fat leaves everywhere from the whole body, including from the face. Such is physiology. Even in the imagination to present a person with a relief press, full hands And the second chin is pretty hard. This is possible only in Photoshop. Even our imagination tells us that it is impossible to burn fat only on the stomach. J.

Output:do not swing the press in order to lose weight.

Myth №4 - I am thin (oh), so the press can not swing

It is important to understand that running on an ellipsoid or treadmill does not punish the press. Any muscle body group needs to work for its development and the abdominal press muscle - no exception. Not training the press, but loses only on food, you will find that the abdominal muscles leave to desire the best, however, like the other muscle groups of the body. This is a legitarious result in the absence of power training. Muscle training allows them to bring them into tone and significantly improve them appearanceWhat is equal to a beautiful taped body with a beautiful press. Swing the press is important and necessary, but in moderation, not forgetting about the largest muscular groups (breast, back, legs). The paradox is that people who swing only the press do not have the press, while people who train fully (legs, back, chest), it is. This is due to the fact that in many complex basic exercises the press to one degree or another, since the muscles of the press are stabilizers of the case. Also, training of large muscle groups make it possible to disperse the metabolism of the body and provoke the testosterone emission to the blood, which is very important for a set of muscle mass, not to mention the training of large muscle groups allow you to burn much more calories than low-cost twisting. If you train only the press and do not train anything more, you can not wait for the results.

Output: Only strength training can give the muscles of your body (and the stomach, respectively) aesthetic appearance. This rule refers to all other muscle groups of the human body.

Myth number 5 - I am thin (oh), but there is no belly fat, I don't want to lose weight

In the case when you are so thin, but the fat on the stomach is attended. It is important to reconsider the nutrition plan and add high-intensity strength training, gain patience and work. The required amount of proteins in the body will allow maintaining muscular weight. Control of carbohydrates and fats in aggregate with strength training high intensity (multiple workouts in the simulator room in aggregate with power aerobics) will reduce the number subcutaneous fat.

Output: To remove fat to a thin man from the abdomen, it is important to have, first of all, the correct diet and the presence of high-intensity workouts to maintain and develop muscle muscles. Proper nutritionBy the way, this is the first thing that you need a person who thinks about getting rid of excess fat in organism.

Fat percentage in the body

Scientists were able to withdraw the minimum range of fat percentage in the female body, descending below which women are not recommended, due to the emergence of significant violations in the life of the body. This percentage fluctuates from 13 to 16, depending on age differences. Press cubes are well visible if the amount of subcutaneous fat in the range from 10 to 12 percent. In fact, it turns out that embossed cubes on a female abdomen are a deviation from the norm, because With a low percentage of fats in the body, the menstrual cycle and the work of the body as a whole is disturbed. As for the male body of fats in the body, which is considered to be safe to maintain good healthis 5-9%.

The table below shows the minimum percentage of fat depending on the floor and age. Thus, the minimum fat values \u200b\u200bshould not be below these values. Based on the data of the table, you can see the tendency that fat deposits are growing with age, as a rule, mainly due to the reduction in the level of activity.

Attention!It is important to understand that each person's body is unique. The norm of subcutaneous fat of various individuals may differ from the norms given in the table. For example, if one woman can feel good in the presence of 17% of fats in the body, then the other at least at 20%. The numbers in the table are not a panacea and focus on them completely and do not fully - remember that the body of each of us is unique.

In order to see the abdominal muscles, we do not need to carry out twisting to the loss of the pulse - first of all, we need to get rid of the fat stupor throughout the body. To implement this, systematic aerobic and power loads are needed, plus a faithful power plan. Swing press is enough 3-4 times a week for its development and tone, like the other muscle groups.

Physiologically, women are harder to achieve a beautiful relief abdomen than men, since men's testosterone level is much higher than that of women. And he, in turn, is responsible for the set of muscle mass and fat burning. This is one of the reasons why women are harder to gain muscle mass and drive excess weight All over the body, including the abdomen.

Exercises

Remember, at the beginning of the articles, I wrote that twisting could not only lead to the result, but also harm? So, it's time to talk about it.

Twist

Almost every visitor of the simulator hall is familiar with this exercise. At first glance, the exercise looks safe and easy, but there are a number of nuances that everyone should know when performing this exercise. Returning to the words that it is not necessary to download the press every day, it is worth paying attention to possible injuries when performing twists. Excess and improper execution of this exercise can lead to vertebral injuries, because During twists, the pressure on intervertebral discs increases. As a result, protrusion or intervertebral hernia may appear. This is the very case when incorrectly attached efforts are rewarded by injury.

Technique implementation: The range of motion (the angle between the back and floor in the twisted position) in this exercise should be approximately about 30 degrees. At the same time, the muscles of the pelvic bottom must be pressed to the floor to stabilize the spinal column. Customizing, make an exhalation, returning to the original position, do inhale. If the angle between the back and the floor is more than 30 degrees, the iliac-lumbar muscles and the abdominal muscles cease to receive the bulk.

Enabled muscles:The main load during twistings falls on the straight muscle of the abdomen (agonist). The secondary load falls on the external and internal oblique muscles (synergists). We will analyze popular errors in stomach exercises with twist elements.

Error №1 : Too tall body lifting. When we rise too high during execution, the load is transferred from direct abdominal muscles to thigh bends (iliac-lumbar and straight muscles of the thigh), so you should tear off the back no more than 30 degrees from the surface.

Error number 2. : I pull your hands behind the head when the torso lifting. That this should not be hand to keep not behind the head, but for ears or in front of you. At the same time, try not to pull the neck forward and always look up.

Error number 3: Too fast tempo. If you do exercise by jerks, the abdominal muscles will not have time to be touched on, and the movement will be performed at the expense of the impulse, and not forces, while the joints and the back will receive an excessive load, which, in turn, can lead to injury.

Error number 4. : Relaxation in the negative phase. When we smoothly climb up, we strain the abdominal muscles, the same should be done when returning to the initial position (negative phase). We should not descend with relaxed muscles. Otherwise, the effectiveness of the exercise is decreasing several times.

Error number 5. : Delay and non-uniformity of breathing. No need to delay the breath - it is important to breathe both when the torso is lifted and when returning to the initial position. Holding the breath, you deprive the exercise of the share of efficiency, because Intense exhalation during twisting involves deep muscles Belly (transverse abdominal muscle) due to which the load on the muscles is increasing.

There is another embodiment of twisting in a small amplitude, where the movement range is 20 degrees, and the hands are elongated along the body. To increase the load on the abdominal muscles in this exercise, You can pull out your hands up.

Twisting with axes in the thoracic

Twisting in a small amplitude (20 degrees)

Tog's lifting on a diagonal bench

If, with the lifting of the body on a diagonal bench, we raise the housing, which is in the smooth position, and the legs are fixed under the rollers, no difference between the lying housing on the floor, in a standing position or at the top point on a diagonal bench. Only the corner of the housing in relation to the bemps changes. This suggests that the press in this exercise does not work at all, but the iliac lumbar muscles work perfectly, the burning sensation is felt literally immediately. That is why after a few repetitions are felt strongly burning in the field of the legs, and the press does not get tired at all. It is logical. Sharp-lumbar muscles are not logical to feel the muscles of the press, isn't it?

Execution technique: For proper technique Torch lifting by inclined bench All the muscles of the abdomen are included in the work in addition to the iliac lumbar muscles, for this we need to rise not with a straight back, but to twist in the process of lifting. Thus, we have a straight muscle of the abdomen, but also, at the same time, the iliac-lumbar muscles, a lot of fascia and straight thigh muscles in the four-headed muscles of the thighs.

Enabled muscles:The agonist (the main working muscles) is a straight muscle of the abdomen, synergists (secondary muscles) - external and internal abdominal muscles. Hip flexors will dominate if you raise your back higher than 30 degrees.

Attention!After performing an exercise on the stomach, in the position of the lying, always twist the stomach, we do not rise with a straight back, otherwise you can earn an injury! When performing the exercise on the floor with straightened legs, we press the lower back to the floor and do not give her to break, in this case you can also be injured!

Twisting on a simulator sitting

Enabled muscles: The agonist is a straight abdominal muscle, synergists - external and internal oblique. The axis of movement in the lumbar spine. Also in this exercise there is bending a hip, where the iliac-lumbar and straight muscles of the thigh are involved.

Sloping in the roman chair

Enabled muscles: Agonists are an outdoor and inner oblique muscle, synergists - muscles of the sprouts of the back and the muscles of the lower back. This exercise does not reduce fat in the side area of \u200b\u200bthe pelvis and in the abdomen. Swing oblique muscles, we can increase the volume of the waist, it should be borne in mind, because Many people make this exercise, thinking that burn fat. This is a big mistake.

The position of the hands during the execution of the exercise affects the complexity of the exercise and the load of oblique muscles. If the hands are located along the body, the load will be lower than in the case when the hands are behind the head.

Diagonal twisting to the knee

This exercise takes flexion of the spine with rotation.

Enabled muscles: The agonists are an outdoor and inner oblique muscle muscles, synergists - a straight muscle of the abdomen, the plot muscles.

Error: Weight accommodation for breasts to increase complexity. A similar method leads to a decrease in the amplitude of movement, which reduces the effectiveness of the exercise. If we want to increase the complexity of the exercise, we can keep damn behind your head.

Option without burden

Option with a pancake for head

Slopes to face standing with gay

Enabled muscles: Agonists are an outdoor and inner oblique muscle muscles, synergists - spin extensors, square muscle back, lumbar muscle, etc.

Pellets lying pelvis with raised upside down

Enabled muscles: The agonist is a straight abdominal muscle, synergists - external and internal oblique. If we omit your feet to the floor, the thigh flexers become dominant, and the abdominal muscles are loaded statically.

Feet feet in wiste

Enabled muscles: Agonists - iliac-lumbar muscles, straight muscle thighs, synergists - external and internal abdominal muscles, straight abdominal muscle, tailoring muscle, and a lot of thigh fascia. The exercise consists of two movements - thigh bending and pelvis with a simultaneous bending of the spine.

There is also an option with a pelvic lifting without beyond beeter, in this case the agonist is the muscles of the abdomen, and not the extensors of the thigh. This exercise is more suitable for advanced athletes.

Dynamic corner

Enabled muscles: Agonists are a straight muscle of belly and iliac lumbar muscles. Synergists are strainers of wide fascia, straight muscles of the hips, external and internal abdominal muscles.

Lifting the pelvis in the stop

Enabled muscles: Agonist is a straight abdominal muscle, synergists - external and internal oblique. This exercise is performed by pelvic in partial amplitude.

Planck

Execution technique:Lyzhya on the stomach, go to the focus on the forearm, strain the legs and put on each other on the socks. The body should create a straight line. Do not hang out the pelvis up and do not be misunderstood down in the lumbar spin. The stomach is drawn, the muscles of the press are straining to eliminate the possibility of obtaining spinal injuries. Elbows should be at the level of shoulders to eliminate excessive load on shoulder joints. The shoulder bone is directed strictly up (perpendicular to the floor).

Enabled muscles: Agonists - direct abdomen muscle, transverse abdominal muscle, synergists - shoulder muscles, legs, backs.

In the event that you are new to and never swing the abdominal muscles, the number of approaches in each exercise on the press should be limited to 3, and the number of repetitions 15-20. As we progress, we can increase the number of approaches to 4, and repeats up to 25 or go to more complex exercises. If we have a goal to gain muscle mass, and we have already strengthened the abdominal muscles (we became easy to perform 4 approaches 25 times), you should use additional burdens and do in each approach to 10-12 times men and 12-15 times with girls to The last repetitions of the exercise felt the burning of target muscular groups.

3 belly muscles stretching options

Complete the workout follows the stretching abdominal muscles. Thanks to the stretching, they are unloaded and stimulated by blood, which will contribute to more efficient recovery after the power workout.

1. Going to the floor, I pull the hands back, and the legs are forward - we stretch the whole body.

1. Lie on the stomach, palm on the floor at the chest level, raise the upper part of the body and make a deep breath. The legs are pressed to the floor. We perform stretch marks smoothly!

1. We lie down on the stomach, bend the legs in the knee joints, take the hands of the foot, we tear the chest and the feet of the floor, trying to stretch up.

RESULTS

In this article, I demonstrated both the simplest and complex exercises for the abdominal muscles, most of which will be able to fulfill even newcomers. These exercises are more than enough to work on their belly. You can include them in your training program and perform both workout as a warm-up and at the end. I recommend doing exercises to do when you work on the upper muscle groups (chest, back, arms, shoulders). When we make legs, you can not give the load on the stomach.

A detailed analysis of the functions of the muscles of the abdomen and his biomechanics makes the workout of the abdominal muscles of understandable and technical. There is a lot of stomach exercises besides those that were shown in this article. Understanding how the abdominal muscles work, you can choose the exercises of various difficulties under your physical level. That is why in this article I analyzed the anatomical role of the abdominal muscles and their biomechanics. Add a few exercises to your workout program, do not be afraid to change them in places and move to more complex exercises. Make it all technically!

Remember that the press works when performing heavy basic exercises. That is why it is important to train comprehensively, developing large muscle groups and adding to them the press - not the opposite! Otherwise you can hardly have a strong, relief press. Also do not forget about genetics. Someone initially can be 8 embossed cubes, and someone has 4 barely visible. But this does not mean that you need to lower your hands and do not work on your belly!

Well, finally, without getting rid of the fat stupor, the "cubes" to see their attractiveness will not be able to see, so you should think about the decrease in the number of subcutaneous fat. Without faithful nutrition, it is impossible to get rid of excess fat, as well as gain muscle mass, including pumping press. Remember this every time you have a desire to pump a sports, beautiful belly. Well, if you need help with the preparation of a nutrition and training program, boldly contact me a personal message on the site. Thanks to competent individual programs You achieve your goals much faster.

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Tighted belly - the dream of many. But just sit and dream about it - not effectively, but regularly engage in a well-selected course of exercises for abdominal muscles - what you need. These exercises are selected for all abdominal muscles, effectively and gradually rubbing them, make your belly flat and relief.

So, proceed ...

Exercises for the muscles of the abdominal press:

Twist

This is an exercise for upper press It is performed in the lying position, while the legs bent in the knees, elbows are divorced to the sides, and the hands are behind the neck. Slowly raise the upper part of the body. Also slowly fall at home. The loin should be tightly pressed to the floor throughout the exercise. Perform such exercises for beautiful press You need 50 times in three approaches.

Diagonal twist

In this exercise for oblique muscles, the initial position will be the same as in the first. It is necessary to make twisting so that the left elbow touch the right knee, and the right knee is right. Perform such exercises for missing press muscles should be 30 times in three approaches.

Reverse curl

This is the best exercise for the lower press. Source position - hands along the body, lying on the back. Strain the muscle of the press and lift your legs, then lift the pelvis as above as possible. When the greatest possible strain of abdominal muscles is reached, we are very slowly returned to its original position. We make such an exercise for the lower muscles of the press of 12 repetitions in 3 approaches.

Double curl

This is an effective exercise for both the lower press and the top. It is necessary to lie down on the floor, the legs bend at an angle of 45 degrees in the knees, and the hands put on the shoulders or take them down the head. Raise your legs and head, slowly move them to each other. Also slowly return to its original position. We repeat this exercise for press muscle 25 times in three approaches.

"Raise your feet!"

Going on the back, the legs are straightened, and the hands are along the body. We raise straight legs in such a way that they constitute a straight angle with the torso. This is an exercise for the bottom of the press. Ten times raise right leg, then keep it for ten scans in the raised position. The same repeat for the left leg. Similar exercises for the lower press of the house are performed, lying on the side. Such exercises for the bottom of the press allow you to reduce the volume of the waist. We repeat everything once.

"Abdominal Vacuum"

This is one of the best exercises to strengthen the press in which the transverse muscles of the abdomen are loaded. To perform it, we get up on all fours, keep your back straight. I completely exhale, relax the muscles of the press, and then you draw the abdomen as much as possible. I breathe my nose, do not delay your breath and continue to pull the stomach. This is a static exercise on the press, so it should be frozen with a drawn belly for 20 seconds, and then relax. For beginners, you can make 12 repeats of such exercises for the development of the press. Gradually increase their number up to 25.

"Bicycle"

Also one of the best exercises for the abdominal press, while very simple. Source position - lying on the back, hands behind your head. Bend legs at an angle of 45 degrees in the knees and imitate riding a bike. He does not tear off the floor. The legs closer to the floor, the higher the efficiency and intensity of this exercise for the muscles of the press.

"Book"

Source position - lying on the back, hands stretched out behind the head. We raise the legs and the body at the same time, trying to get to the knees. Slowly return to its original position. It is very important that during the entire exercise your legs were straightened and coated together. It is also exercises for the upper press, but they develop the lower muscles. Perform them 10 times in three approaches. Then you can move to a more complex version and carry out exercises for the lower muscles of the press and for the upper, when the legs and the case are not completely lowered, and they are loaded at about 15 centimeters from the floor, and then the next twist is done.

These not the most difficult exercises in the press must be done diligently, and if you fulfill them regularly and correctly, the result will not make yourself wait.

Exercises for the lower and lateral press

• Exercises for the bottom of the press are performed lying on the floor. Under the head we put a rolled blanket or a small pillow, make the corner of 30 degrees. Performing this exercise for the lower press at home, the back is kept straight. We hold in this position and produce massaging movements by ribs of palms across the abdomen. When this exercise is performed for the lower press for women, we also follow the pressure to be excessively strong, and the amplitude and the rate of movements choose themselves. the main taskwhich is the exercise for the lower press of the house - heat the layer of subcutaneous fat and muscle in the field of massage. The time you need so that this exercise for the lower press for girls benefits: 15-20 seconds.
• The following, one of the best exercises for the lower press, is performed with more powerful pressure. With knuckles or pads of bent fingers, we perform torque movements, pressing on the stomach and trying to feel the tense muscles at this time. We start massage S. right side Hereder, and after 15 rotations move gradually to the left, performing 10-15 movements during each movement. The execution time of this, one of the basic exercises on the press, is 25-30 seconds. After that, we lower your legs on the floor and relax. We rest for about a minute, then we get up and, slightly drawn the belly, straining the muscles and make 15 strokes circular motions Palm clockwise. Going to the back again, relax and rest in this position 3-5 minutes. When the exercise was performed for the lower press, the breath is arbitrary.
• Simple exercise on the side press. Stand straight, legs are on the width of the shoulders. Hands behind heads bent in elbows. Tighten your stomach. We are trying to twist to combine the right knee with the left elbow, pulling them up towards them. Delay and return to its original position. We do the same physical exercise for the side press with the other foot and the elbow.
• Another exercise on the side muscles of the press. Source position - legs straight, lying on the back. Bending on the elbows hands put on the floor palms down. Corn your right foot in my knee, we transfer it to the left, while turning the thigh strongly, touch the floor knee.

It's the very simple exercises on the side press. In this complex of exercises for the lower press and lateral, each exercise should be repeated 15-20 times.

How to train abdominal muscles

As mentioned above, perform static exercises on the press and have a flat stomach worth not for only only beauty, but also for good condition Health. Now you need to pay attention to the abdominal press, more precisely, on its anatomical structure. In the abdomen area there are three main types of muscles: external oblique, internal oblique and straight, which consists of two parts. Cubes are formed on the belly of tendons, vertically passing on both half the straight abdominal muscles. It is direct muscle that is in our understanding and there is a press, but this does not mean at all that it is necessary to perform only exercises for the average press.

There is an opinion among people that good press Magnify easy and simple. In fact, it is not at all. To achieve a good result, you need to do regular execution of the most sophisticated exercises On the press and make great efforts. Many people think that it is possible to separately perform exercises for the lower press at home and separately for the upper part of it, which is not entirely true. After all, during exercises, for example, for the bottom of the press, all muscles work, and a variety of exercises, for example, for the average press, one can only increase the load on this part to some extent. How do all the muscles work, and how to quickly pump up the press, exercises will help this? The athletes often allocate the three main groups: exercises for the lower press for girls, on the upper part of the straight abdominal muscle, and exercises on the side muscles of the press.

To train the top basic exercises The press is to raise legs in the sitting position with an emphasis on hand. It is good to perform with legs in horizontal and vertical planes. This is an exercise and on the middle press. It is also good to raise the housing, these exercises are performed on a bench for the press. If you sit on the chair and secure the legs below, and then reject the torso back and return to its original position, then it will also exercise on the middle press and on the top of its department.

Recommended effective exercises for the lower press is to lift the legs lying on the floor, in the hill on the crossbar or exercises on the bench for the press, too, with lifting legs. Simplest physical exercises For lateral press, it is the side slopes, rotation, or raising legs up from the position lying on the side. Very effective exercises with a ball, with a wheel and with a roller.

And finally, several rules that need to be assimilated before the use of one of the complexes of exercises for the abdominal press:

• So, if you have decided to pump up press exercises for the press for girls at home, first of all, determine the days and time in order to make a set of exercises for the press for women. The optimal option required for a good result is to make effective exercises for the press and abdomen on the hour three times a week. It is necessary for all exercises for the press for girls at home to perform mandatory on an empty stomach in the morning. Exercises for the press for women do at least three times a week, and the permissible maximum is every day. More often do exercises for swinging press is not necessary, because more repetitions does not mean that you will achieve better effect and beautiful belly faster.
• During the execution of a set of exercises for the press for women great importance It has proper breathing. Exhalation should always accompany the climax of the most intense state of the muscles. On exhalation when performing exercises for perfect press Strain your muscles and try to pull the front wall of the abdomen as possible, at the same time, relaxing the ribs so that they go down. And when you breathe, performing exercises for the development of the press, try not to relax the muscles of the abdomen. The abdominal wall should always be drawn. The stomach is swept into greater extent to the sides and up.
• If the press muscles sob after yesterday's exercises to train the press, do all the same. After ten first repetitions, the pain will weaken, and maybe completely disappear. But if the painful sensations are very strong and remind of something toothache, you should move the workout for another day.
• Performing exercises for the press training, do not run. Every representative of the beautiful half of mankind dreams of an attractive stomach, but the concept of beauty has its own. Someone wants, fulfilling the best exercises for the abdominal press, just get rid of extra kilograms and get into the favorite outfit. Then you need to perform exercises for pumping the press quickly and with a multitude of repetitions. If you want to pump up really elastic steel press, then the exercises for a beautiful press should be performed very slowly (so that the load is maximum). But the main thing is not to overdo it with quantities, it is quite enough for several approaches of exercises to the press for women 10 times.
• Before performing the exercise for the pump swing, make at least a small warm-up. For example, dancing to music, jumping with a rope, etc. It is not necessary when performing exercises for pumping the press to use burdens. They contribute to the formation of volumetric muscles, and this is not our goal. You can deal with a fitness ball, wheel or roller. Do not exercise to strengthen the abdominal press or any others before bedtime or immediately after eating.
• During the exercise for the press at home for women, keep it in constant voltage. Very carefully needed to follow the technique of performing effective exercises for the press at home. The result will be much better, if you make one of the most effective exercises for the press 15 times correctly than 55 times the sleeves.
• It is necessary to train intensively. Some instructors advise themselves to spare themselves and assure that you can engage in rags. Undoubtedly, it is possible, but only if you exercise and perform the most effective exercises for the press for the sake of entertainment. If you want to get a visible result, you need to be completely laid out, choosing and diligently making the most efficient exercises for the press.
• If you have never used to train before or getting classes after a long break, start to increase the number of repetitions of exercises to strengthen the abdominal press gradually, starting from one approach (this is the recommended number of times, it needs to do an exercise without a respite), and gradually bring it to four .
• As practice shows, best way Press training - a giant set, where the several most effective exercises for the press are made without stopping one after another. After each such set, one minute can relax. Exercises for the muscles of the abdominal press are recommended in a fast pace with the highest possible number of repetitions. At the end of the Marathon, your press should "burn". But to such a gigantic network should be coming gradually, each time slightly increasing the intensity of exercises for the lower press for women. When performing the most effective exercises for the press, it is necessary to constantly concentrate on your own sensations and in the abdomen, because the muscles must be strained.

To have a beautiful figure and constantly maintain your stomach in shape, you will have to configure yourself that exercises to strengthen the abdominal muscles you will perform every day, at least 10 minutes.

Dream to lose weight in your stomach, get rid of sides and reduce the waist? Start exercises for flat belly At home today! To train the press you will need a minimum inventory and a little loose room in the room. We are offering to you selection of high-quality exercises for abdominal muscles which is guaranteed to help you pull up the press and get rid of the fat area of \u200b\u200bthe waist.

Rules for performing exercises for abdominal muscles at home

1. If you want to achieve a flat belly in a short time, then your training should include cardio exercises for burning fat and exercises for the entire muscular corset (belly + spin).

2. The workout plan for a flat abdomen can be divided into two parts: cardio-training (15-20 minutes) and exercises for abdominal muscles (15-20 minutes). The second part includes exercises for the abdomen on the back, standing, in the bar - at your discretion. It is desirable that the exercise program will be the most diverse.

3. The total time of such a complex of exercises for the abdomen occupies 30-40 minutes , I need to do 2 times a week. Of course, you can train more often or less often depending on your goals and problem areas.

4. If you want to lose weight in the stomach faster, it is better to focus on cardio-training. It is more effective for fat burning than just download the press.

5. The fat on the stomach is burned only when you eat as part of a calorie deficit (consume food less than the body spends energy) . If you do not follow the restrictions in nutrition, then you do not lose weight even with daily exercises for abdominal muscles.

7. If you want to work on the whole body entirely, then see also these selections of effective exercises:

• Top 50 most effective leg exercises at home
• Top 20 hand exercises at home for women

Exercise Plan for Flat Belly

Exercises take to choose from from those presented below. You can alternate exercises, change them places or add new ones.

• Cardio exercises (15-20 minutes): 5 exercises according to the scheme 30 seconds work - 30 seconds rest or 40 seconds work - 20 seconds rest, I repeat the exercises in 3 circles, between the circles of 1-2 minutes of rest.
• Exercises standing + exercises on the back
• Planks + exercises lying on the stomach (10-12 minutes): 8-10 exercises according to the scheme 40 seconds work - 20 seconds rest or 50 seconds work - 10 seconds rest. After each fourth-fifth exercise, you can take a short break.

Cardio exercises for belly

Cardio-exercises for the abdomen will help you burn more calories, speed up metabolism, launch the processes of fat burning and strengthen the abdominal muscles. Cardio exercise is better to perform in interval mode, for example, 30 seconds intensive work + 30 seconds of rest (or in tobate mode), it will help to spend more efficiently.

If you have contraindications for health, just perform exercises without jumping and running, trying to maintain high speed. For example, instead of exercise Just pull up your knees to the chest in the plank position. The most important thing in cardio-training, it is to maintain a pulse in the fat burning zone, and not to perform shock exercises.

8. Berty (can be done without pushups)

Exercises for abdominal muscles on his back

The most common exercises for a flat abdomen are considered exercises lying on his back - Variants of twists, foot lifts, knee tightening to chest, etc. The advantage of such exercises is that they help to pump the belly muscles (straight and oblique), and therefore make your belly flat and taut.

Please note that such exercises for a flat abdomen need to be treated with extreme caution, if you have a problem with the spine. Various versions of twists give the load on the back and lower back, so such exercises for the abdomen can aggravate the problem of the spine. If you have painful sensations during the exercise for the abdomen on the back, then it is better not to practice them. Replace them stretching exercises and plankami (They will be discussed below).

2. Twisting with a touch of foot

5. Boose twisting to the leg

9. Bike with elongated legs

Exercises for abdominal muscles in the bar

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Exercises for abdominal muscles standing

An excellent alternative to the more traditional belly exercises are exercises that are performed in the standing position. During the execution of such exercises, there is less likelihood of the wrong position of the back, which means the smaller risk of injury and exacerbations. To begin with, it is not necessary to perform exercises with dumbbells, you can start training and without additional equipment.

4. lateral twisting with dumbbell

5. Tilt from dumbbells to the floor

10. Mill

Exercises for abdominal muscles, back and lower back

This is another group of very efficient exercises for abdominal muscles. During their execution, you will also strengthen the back muscles and