Svetlana Mozhayskaya 08/24/2015 1697
Want to have a slim and tightened belly? We will tell how to pump up the press at home.
Beautiful flat stomach - the dream of any woman who follows the figure. It is possible to achieve the desired result using effective press exercises that are easy to perform at home. To pump up the press, you will not need special shells and simulators, only patience and perseverance.
Exercises for the top press
These exercises are aimed at working out the muscles of the upper half of the abdomen. In addition, they remove fat "pockets", which often appear under the breast.
Exercise 1 - twisting
Initial position: Lying on the back, legs bent in her knees, the feet stand on the floor, the hands are cloudy behind the head.
Make an exhalation through your mouth and raise the top of the case, turning it to the right or left. Return to starting position on the exhale. During each lift, the elbow should strive for the opposite knee. Ensure that the blades do not break off from the floor: only the muscles of the upper press should work. Do not strain your neck muscles.
Lifting the body with a turn in one direction is 1 repetition. Perform 3 approaches of 10 repetitions.
Exercise 2 - "Personal Knife"
Initial position: Lying on the back, legs straight, hands stretched out behind your head.
At the exhale, simultaneously raise straight legs and housing, delay at the top point for 1-2 seconds. Then, in the breath, go back to its original position. It is very important that the legs and the hull do not lag behind each other, their movements should be coordinated. If it turns out, try not to lower your hands and legs on the floor completely, but hold them at an altitude of 2-3 centimeters.
Perform 2 approaches of 10 repetitions.
Exercise 3 - hips
Initial position:
On the exhalation, raise the straight legs up until they form an angle of 90 degrees with the body. In the breath slowly lower the legs at its original position. All movements should be leisurely and smooth, without jerks. If at first it is very difficult for you to exercise, slightly bend the legs in the knees.
Perform 2 approaches to 7 repetitions.
Exercises for the Lower Press
The lower abdomen is a weak place in many women, because work on this zone requires considerable effort. The following exercises will help to cope with a difficult task.
Exercise 1 - reverse twisting
Initial position: Lying on the back, legs straight, hands stretched along the body.
Raise the straight legs perpendicular to the floor. Restore the pelvis from the floor and threw the thighs to the chest, without bending the legs. Try to strain only the muscles of the lower press. Return the legs into the perpendicular position.
Perform 2 approaches of 10 repetitions. In the break between approaches, lower the straight legs on the floor.
Exercise 2 - "Bike"
Initial position: Lying on the floor, hands adapt behind head, legs straight.
Alternately pull the left knee to the right elbow, and then on the contrary - right knee to the left elbow. Free leg should be direct and should not touch the floor.
Perform 2 approaches of 10 repetitions for each leg.
Exercise 3 - "Scissors"
Initial position: Lying on the back, legs straight, hands stretched along the body.
Raise straight legs above the floor by 10-15 centimeters. Make wide maugh legs in a horizontal cavity, spreading and crossing them like ends of scissors. Try to do the exercise at the highest rate.
Make so many repetitions as you have enough strength. Then rest 1-2 minutes and perform more than 1-2 approaches.
Exercises for abdominal muscles
Tighted belly's side muscles - a pledge of a thin waist and a beautiful relief of the shape. Be sure to include them in your set of exercises for the press.
Exercise 1 - twisting sitting
Initial position: Sitting on the floor, legs bent in the knees, the feet stand on the floor, the body is rejected back at 45 degrees, the hands are bent in the elbows.
Turn the housing alternately to the right and left, helping yourself bent hands. The pelvis and legs should remain motionless. Perform an exercise at the highest possible pace.
Perform so much repetitions as you can. Then arrange a short break and perform 2 more approaches.
Exercise 2 - twisting lying
Initial position: Lying on the floor, hands are divorced to the sides or linked behind the head, the palms lie on the floor, the legs are raised up and bent in the knees at an angle of 90 degrees, there can be a small ball between the knees.
Bending legs omit alternately to the right and left, trying not to pick up the ball. The knees must be descended as low as possible. The pelvis can be broken from the floor, but the blades and shoulders should be tight to it pressed.
Perform 3 approaches to 10 repetitions.
Exercise 3 - oblique bridge
Initial position: Lying on the side with a focus on forearm and elbow, the housing of the straight, legs are elongated and are alone on the other, the lower thigh is touched by the floor, the second hand is stretched along the body.
Restore the thigh and the pelvis from the floor so that the body and legs make a straight line. Your weight should be distributed between the side surface of the foot and the expert hands standing on the floor. Hold at the top point as long as you can, then return to its original position.
Make 5 repetitions.
Exercise on all muscle groups of the abdominal press
Planck is a universal exercise that allows you to strengthen the whole muscular frame. You can choose any of it, depending on the goal.
Classic Planck
Initial position: Lying, the hands are based on the forearm, and the legs are on the fingers of the stop, the whole body is stretched into one line.
At the same time, strain the muscles of the back, abdomen, hands and feet. Stay in this position as long as possible. Make sure that the deflection area does not appear in the area. Source to the floor.
Repeat the exercise 3-5 times.
This set of exercises will allow pumping the press muscles at home. All you need for this is not less than 3 times a week.
Press is a group of abdominal muscles. The distance from the bottom of the chest to the navel is called the upper press, from the navel to the pubic bone - the lower press. Methods of strengthening muscles and the formation of relief for them are applied different.
The program of training for the muscles of the press depends on the desired ultimate goal, the thickness of the fatty fold on the stomach, on the degree of muscle development. If the Fat fold is more than 1-2 cm, then the initial goal to bring it to the thickness to the desired level, including with the help of a diet. Then you can already work on the training of the cubes of the lower and upper press.
If the purpose of classes is a flat stomach, the exercises must be performed in a rapid pace with a large number of turns. For "cubes" requires a slow pace and a higher load on the muscles. The main thing in this business is systematically, do not throw workouts, calculate the forces and do not overload the body.
Press muscles help perform power exercises to other parts of the body. Relief belly with pronounced cubes of the upper and lower press shows that the athlete is in good physical form. For general health, strong abdominal muscles also benefit, strong frame protects internal organs in the abdominal area.
Training to spend better in the morning before eating. Create a press in perfect form possible by high-quality classes in conjunction with the correct nutrition program. Strong press muscles guarantee a strong back and beautiful posture.
How to download the upper press.
The top press is easier to develop than the lower, as these muscles are larger in size, more mosquitors and are often used in the muscular work of the body. On how to pump up the press top will talk below.
For this part of the body, the raising of the body with fixed legs is most effective. Variations of this exercise set: lying on the floor, on the gym, on the bench, with a load on the chest (with burdens), joint with twisting. Exercises make several approaches, gradually increasing the total number of times to two hundred.
When performing, it is necessary to constantly control the breath, the body is always raised on the exhalation, it is relaxed on the breath. When lifting, the muscles of the press should be used, and not the lower back. The chin always looks up or slightly fixed towards the neck, the main thing is not to curr in the spine, do not hurt, otherwise the load will be distributed unevenly.
How to download the bottom press.
The lower press is difficult to pump enough, since there are thinner muscles here. This area requires close attention than the upper part of the abdomen. Effective exercises with lifting legs from various positions: lying on the floor, on the bench (possible bench with a minus slope), on the bars, on the crossbar.
Exercises are always performed clearly, and the body should work as a spring, all the voltage and concentration are transferred to the abdomen. On the exhale raise straight legs until they adopt angle of 90 degrees. When performing exercises with bending legs, it is necessary to pull the knees to the stomach and fix this position for a few seconds.
There are exercises to study the upper and lower press at the same time. It is a folding of the body on the floor, a static exercise in the stop lying on the elbows, "bike" with a raised torso, a corner. These exercises are complex, but lead to excellent results and develop endurance.
Swing the press is better in conjunction with stretching exercises. Bad stretching can lead to the seal of the side walls of the abdomen, it will be noticeably on the waist. Good exercises for stretching the muscles of the press are "Cobra", "Bridge", "Ring", "Boat", exercises using Fitbol, \u200b\u200bthey are performed at the end of the lesson.
Swing the press along with Denis Gusev
The press consists of three main departments: upper, lower and lateral. In order for the belly to be flat and a beautiful relief appeared, each department needs to work. And it's easier to do it with the muscles of the upper press. What exercises will be most effective at home?
How to pump up the top press?
All exercises on the press must be performed in the morning - before breakfast, which will allow the muscles to strengthen the best.
It is necessary to understand what kind of belly you want to get on the exercise - flat or with "cubes". In order for the belly to be flat recommended cardiotries, which differ in a rapid pace.
It is also important to remove the fat layer from the abdomen, and to achieve this goal it is impossible to do without a diet. Revise your diet and prefer the principles of the correct, balanced diet. Let's refuse a large number of carbohydrates, sweets and overeating. The protein diet is preferred, and if there is a problem with overweight, the diet (protein) and exercises will help to get rid of it.
- it is impossible to miss the day of training, if you feel about well-being, you can not make the whole range of exercises, it is necessary to reduce their intensity and not perform everything, but only part;
- the best time for training will be morning. If there is no such possibility, you can transfer the exercises at a later time, but not earlier than 1.5 after meals and 1.5 hours before sleep;
- before any training, even 10 - 15 minute exercises on the press need a warm-up - warming up of all muscles. It is enough to remember the school workshop: tilts in different directions, squats, stretching exercises, all major joints. The warm-up time is 15 minutes.
Exercises for the top press
The main thing in achieving the results is a systematic and the right approach. Even 10 minute classes per day will achieve results.
Twisting will allow simultaneously to influence the upper and lateral press. Sit comfortably on the back, bend legs in your lap. Hands in the castle on the back of the head, elbows are arranged. Raising the case, round the back, you need to touch the elbows of the variest knees.
No less effective exercise on the bench. Arriving on it, stick with your hands. Bend legs in the knees. Raising and straightening the right leg, at the same time raise the buttocks, your body should form a straight line with a foot. Having finished position, change your legs. Such an exercise will give a practical uniform load on the upper and lower muscles of the press.
Lie on the floor, it is desirable to rack the rug under the back. At the same time, raise the housing and legs so that they come into contact, and the knees touched the chest. Sometimes, such an exercise is called the "perochy knife" due to the similarity of movements.
Magnify all the departments of the press will allow Mahi legs. Located on the floor, raise straight legs under 90º. Slowly lower them straight, fixing in each position. After again, lift and lower them on the right side, as if twisting the pelvis, after the left.
One of the most simple exercises, which is attributed to the class of additional, will raise the body. Lyzhya on the back, bend your legs in the knees. Hands in the castle on the back of the head, smooth housing lift at 20 - 45º, the chin looks up and the neck muscles are stretched. During the exercise, you should feel the tension of the muscles of the upper press and neck, which will allow you to get rid of the second chin. Gradually complicate the exercise - pull your hands simultaneously with the case, place them on your chest.
Traditionally, the top press is called four cubes located above the navel, and the bottom, respectively, everything that is below. However, the abdominal press is a solid muscle (cubes form tendon jumpers), and its separation into 2 parts is very conditionally. Therefore, exercises for the upper press, which we consider in this article affect the rest of it, just to a lesser extent.
We work out press at home
We will pay you - you don't need to go out into the street, everything can be done at home. We will need:
- fitness mat (required);
- the inclined bench for the press (at will, but better to be);
- 1-2 dumbbells with pancakes.
Exercises on the rug: twisting and lift torso
We close the windows so that there is no draft. You will need to lie from 5 minutes or more. During this time you can blow you. Stelca rug and put his back on him:
- Hands behind the head or cross them on the chest.
- Feet bend in the knees, or throw them on a chair, sofa, bed.
- At the exhalation, raise the body, I lower the breath. Raise the housing to the maximum possible point. For beginners, just bending the back in the top department, raising his head.
- Make 2-3 approaches to 15-30 times. On the first day you can make 1 approach to 30 repetitions.
Feet need to be bend in order to press the lower back to the floor. If your legs are straight, buttocks will interfere, and the lower back will bent.
Exercises imply lifts and bending of the upper part of the case are directed to the upper press training. To pump up the lower press you need, on the contrary, raise your legs. However, we remember that the press is a solid muscle, so the lower part of it always works with the top. In the exercise above, you can strengthen the load of the lower area, raising the legs into the air.
Sharing the top of the abdomen, you need to not forget about the bottom. To do this, we recommend at home to make a second exercise on the press - fold. She looks like this:
- Lay on the rug. Hands stretched up (it turns out, parallel to the floor), or along the body (this option will be noticeably easier). Foot stands on the floor.
- We begin the simultaneous movement of the knees and arms with the case to each other. Hands go to kneel knees. Feet need to bend a little. With straight legs, do the exercise will not work. Do not forget to breathe correctly: on the rise exhale, moving back - inhale.
- Point of support for your body at the top of the point is the pelvis. Your task is to keep the balance, so as not to fall on one of the parties.
Here is another interesting exercise that you can also pump abdominal muscles at home:
- Len on the back. The knees are bent, legs on the floor or thicken on the sofa, bed or chair.
- Hands behind their heads on the sides (just like this).
- Twisting the case and get the left elbow of the right knee. Let's go at the initial position.
- Death right elbow to the left knee. At the same time, the knees do not move (the feet on the floor), and the movements are carried out by twisting the housing.
Thus, the upper press and oblique muscles are working, which are just from the side of the top. Breathe right!
If you want to parallel to download and lower press - you can use the option with the lifting of the housing and legs bent in the knees. Simultaneously move to each other elbow and the knee of the same name. It turns out that each repetition of the exercise involves one side of the top and the bottom of the belly.
It is much easier to pump up the abdominal muscles at home (and lower press and top) if you buy an inclined bench for the press. With it, you can work with extra weight. The load in this case will be higher and the muscles will grow faster.
If you start working with weights, you should not download two parts of the abdomen in one day. Do something one, immediately digging both parts will be difficult. It's easier to throw a pair of a kilogram of fat so that the cubes become more visible.
Home Exercises for Full People
It is known that complete people are difficult to swing the press due to frequent pains in the back (or just hard to do exercises). Therefore, you should increase the load gradually. Two or three approaches 15-30 times in this case will be a lot. Do first week 10 times. Each time try to raise the housing above.
Start with the usual raising of the body lying and twisting when the elbow goes to the knee. Then make an alternate lift of the knees and the housing. On this, your workout for belly ends.
If you do everything right, then after 2-3 weeks you can already make a fold several times, and the lower press along with the top will noticeably strengthen.
Now consider exercises for the upper press, which can be performed in the gym.
If at home you lack motivation - buy a subscription to the fitness club. There you will have an external will in the face of a coach who will not only be a training program for you, but will also follow it.
Swing the press in the gym
Let's talk about the Roman chair and the inclined bench for the press (there are many options). For someone, it is generally the kinds of the same simulator.
There are benches that do not have legs that can be attached to the Swedish wall. There are benches with adjustable tilt back. And there are classic Roman chairs, where there is a fastening for the legs and support for the pelvis. They all very comfortably swing the top press.
Rifting on the Roman Chair
On the classic Roman chair should be careful. Since your housing is in a free state (there is no support for the back), and the entire load on its retention gets the lower back. With weak muscles of the press, or the problems with the spine can occur pain in the lumbar region. If you feel discomfort when performing exercises on the Roman chair, then your body is not yet ready for such a load.
- On the Roman chair should not go back far down. It is enough to deviate slightly above parallels with the floor, then return to the opposite position.
- Raising the case completely, or work near the level of parallel - to solve you. We recommend providing the maximum amplitude of the press muscle reducing.
For newbies, the rates of the hull on the Roman chair will be too complex exercise, and not everyone can do it right from the first time.
Press on an inclined bench
Another option when you work on an inclined bench. Here you can adjust the angle of the backrest. You hang down your head, so the greater the angle of inclination, the more you will prevent the power of attraction of the Earth.
You need to start with 30 degrees. It is advisable to lower your back on the bench, but you can not touch her head. So you save the voltage of working muscles. Hands keep behind head or chest.
On the bench you can work with extra weight. When you have enough fixed, you can exercise for the top press with pancakes from the barbell or from dumbbells. We recommend working on an inclined bench, and not on the Roman chair, since in this case there will be a comfortable support for your back.
You can download the press on the bench in two versions:
- Round the back - then the top press works more.
- And not rounding the back - the load will evenly distribute all over the press. At the lower back, the load in this case also increases. If you have a sick, this option is for you.
The first option, in our opinion, is more convenient.
It is possible to increase the load by another sharp corner relative to the floor. However, in this case, there is a risk of blood pressure jumps, as you will lie down your head. It is better to swing the press with weight than to zealous with the corners. You are not a ninja.
The inclined bench trains the upper part of the press in the maximum way, but the lower section, on the contrary, is activated as minimal.
In order to have a thin waist and tagged tummy, exercise is necessary. Training is not necessary in the gym. Drump muscles easily at home, devoting classes a small interval of free time. To quickly return the figure beautiful shape, you need to know how to pump up the top press, distributing the load on each muscle evenly and correctly.
Girls need to act differently than guys. In men, training should be aimed at strength exercises that contribute to the growth of muscle mass. For women, a special complex, which includes endurance classes and a good stretching of muscles.
Proper preparation
Classes will be successful if you increase the load gradually and carefully listen to your body. It is important to correctly perform movements to use those muscles that need. If you swing the press at home, and the next day you are disturbing the pain in the jagged muscles, it means that the previous training did not affect the muscles of the abdomen, but had another focus. To find out which muscles are strained, you need to perform exercise, stop for a couple of seconds. You will immediately feel where the load is directed.
- Efficiency increases several times, if you alternate the load on the muscles with rest. Fitness instructors recommend conducting classes every other day.
- Exercises for the upper press for women are desirable to spend in the morning, before applying food. If necessary, workout can be transferred to day or evening, but consider what you can only do 2 hours after meals. Otherwise it is easy to harm the body.
- The complex aimed at strengthening the press is performed. It is convenient to do it on the floor, checking the surface with a rigid gymnastic rug.
Do not forget that it will not work in a short time. To pump up the press, you will need to work well. Once you are accustomed to training and feel a positive result, they will start bringing pleasure and satisfaction.
Features of the female organism forced to abandon training in critical days. The body is contraindicated by the load on the abdominal muscles during this period. You can resume classes 2-3 days after stopping menstruation.
Light warm-up
Before doing exercises to the upper press, you need to warm up and warm up the muscles of the whole body. If this is not executed, the training will not bring positive results. On the contrary, with ill-conceived actions, you injure the abdominal muscles. Microscopic gaps will cause painful sensations over several days.
It is necessary to competently pick clothes. She should not shoot movies. A good option is shorts and a shirt from natural materials.
- Start the workout from the neck muscles, gradually moving down, heated shoulders, hands and thoracic.
- It is important to develop abdominal muscles. Lock the right hand on the belt, the second lift up and tilt the torso side together with your left hand.
- Duplicate the exercise to the other side.
At the end, develop lateral muscles, putting hands on the waist and twisting the pelvis in different directions for a minute.
High-quality workout warns the majority of injuries in the process of classes and makes them more efficient.
Useful exercises
To high quality tighten the tumor, you need to pump the side, upper and lower press. This concept includes straight and lateral muscles of the abdomen. To study the upper press department, some simple exercises will suit.
- "Normal twist". Find out on the rug, bend legs, lock your hands behind your head. Slowly lift the shoulders and the blades, trying not to break away from the gymnastic rug. Simultaneously with the upper part of the body, lift up legs bent in your knees. To pump up the top of the press, try to keep in this position for 5 seconds and slowly return to the original position. It is recommended to make an exercise 15 times, relax a few minutes and repeat. When will be ready to strengthen the load, clamp a small ball under the knees and hold it, raising my legs.
- To perform the "deflection" need to turn over to the stomach, stretch your legs, bend your hands in the elbow joints and put on the neck. Slowly lift the chest while holding the legs on the floor. Climb as above as possible, click on 5 seconds and go down to the place. Repeat movement 15 times in a row, relax and perform again.
- The next exercise on the upper part of the press is "feet lifting." Lie on the back. Do not hurry, lift the legs up and lower, without touching the floor. Make 2 approaches to 15 movements.
Having worked out the upper press, you need to send the strength to pump up the bottom of the straight muscle of the abdomen.
- Make "Steps on the Weight." Take the position of the lying, lift the legs slightly, making them movement, imitating steps. To begin with, it is enough to perform a task 30 times.
- Well develop the lower muscles of the abdominal "scissors". Being in a horizontal position, lift your legs to a height of 40 degrees and make the flywheel movements that resemble scissors, 30 times.
- "Powd of the pelvis" you need to do, stretching out on a flat surface. Bend the legs, put the hands perpendicular to the body. Raise the pelvis as high as possible, alternately straightening and lifting up the legs. Running down, you can not touch the buttocks to the floor. One approach, including 20 movements, try to make a canopy.
- For the "accordion" you need to take the position sitting, bend your hands in the elbows and rely on them. Straighten your feet, raise a 30 cm high from the gymnastic rug, sample 5 seconds, bend in your knees and tighten to the chest. Return to its original position, not lowering the foot to the floor, and repeat the task 30 times.
How to pump tummy?
Complex exercises for the upper and lower press will be more efficient if the abdominal oblique muscles will develop. The main thing is not to overdo it. Excessively pumped side press contributes to the fact that the waist is becoming wider. If the purpose of the training is to pull the sides and the tummy, such exercises are suitable.
- "Top". Start straight, align your back and start actively tilted into the sides. To enhance the load, in your hands you can squeeze the dumbbells weighing the shelter.
- For the "lateral twist" you need to settle down on the rug, bend legs and pull them into a chest. Without tearing the blades from the floor, throw off the bent legs into the right and left side of 15 times.
- To perform "cross-twisting", it is necessary to take a half-sidew position. Raise the legs, bend in the knees so that the legs are parallel to the floor. Alternately pull the legs forward and come back to the initial position. For each leg you need to perform 15 movements.
To pump all muscle groups, pull up the tummy and visually reduce the waist, the exercise "Planck" is perfect. Lie the stomach down, bend your hands in the elbows and lift over the floor surface, holding the torso canrso with hands and feet. Strain the abdominal muscles, carefully following the spin and buttocks do not be bitten. The body should be smooth from the top of the heels. Try to resist 30 seconds and repeat the exercise three times.
During active sessions, it is important to drink less than 2 liters of fluid per day. This volume should be spring or mineral water without gas.
Pressing the press for girls will not be successful if you do not reconsider your diet. Try to abandon fatty fried dishes, replacing them with fresh greens, fruit, porridge. They will provide the body with fiber, vitamins, minerals, will help improve metabolism and contribute to a decrease in the fat stomach on the stomach.