To date, the network can find a lot of information about how to pump up the press at home girl. We will try to save you from boring surfing around the world wide web by collecting a collection of the most effective exercises for a flat stomach in one place. Ready for training? Then proceed!
- 1 Contents Where to start and how to prevent
- 2 error Compendium of basic exercises for the press
- 3 Supplement to exercise the upper press
- 4 Downloadinghome muscles of the lower press
- 5 strap for a perfect abdomen
- 6 embossed press in
home Where to start and how to avoid mistakes
you've tried home activities, but only exhausting daily training inAs and do not give any result? So, we need to change tactics, taking into account all possible errors. After all, on how correctly you perform a selected set of exercises, its effectiveness will depend.
So, what you need to know the girl about the exercises for the press:
- Listen to your muscles. When working on the relief of the body, you should always pay attention to what muscles are involved in the exercise. If you shake the press, and the next morning your buttocks hurt, then the efforts of yesterday's training were directed to a completely different direction.
- To properly assess the load, start exercising at a slow pace, listening to the work of your body. And if there is insufficient workload on the abdominal muscles, change the tactics.
- Do not limit yourself to the same type of training. Our tummy is a few muscle groups that need to be shaken separately. If you only perform twisting or only tilting, you will not get any positive results. The most effective will be a set of exercises, in the course of work on which, you pump every millimeter of the body.
- Load should be increased gradually! If in the first lesson you arrange a three-hour marathon of power loads, the next morning you risk not to get out of bed at all. So start doing the exercises with 5-10 approaches, gradually increasing their number.
- Your muscles also need rest. So our tummy is arranged that the maximum effect from pumping muscles is achieved not only during the training itself, but also during the rest period after it. Therefore, the alternation of load and rest states is one of the most important elements of correct exercise. The most effective are workouts with one-day breaks.
- The press should be pumped in the morning. Ideally - it's morning exercises after sleep and before showering. You can do after breakfast, but then after a meal should take at least two hours. On a full stomach it is not only harmful to exercise, but also extremely uncomfortable.
All exercises should be performed only on a hard surface to the back was perfectly straight and does not bend in the lower back or shoulder blades. Ideally - the floor, covered with a gymnastic rug. But you can and without it, just on the carpet. The bed or sofa is not radically suitable for this purpose.
Tip! After a short warm-up, always change the pace of work, and start doing the exercises as quickly as your own pace with a palpable tension.
Nutrition is the most important element of a flat and inflated stomach. You need to eat often, but in small portions, without overeating. In addition to vegetables and fruits, the diet should contain protein food, making up the third part of the entire diet. And it is the protein that will act as a building block for your muscles.
Selection of basic exercises for the
press It is impossible to quickly pump the press at home to girls. But the coaches still have in stock a special set of exercises that will help you find a flat and tucked up tummy as soon as possible.
An effective selection for a beautiful press includes exercises for individual muscle groups:
- Upper press. At the forehead, spread your legs to the width of your shoulders and bend them in your lap, resting your feet on the floor. Bring your hands behind your head and draw your belly. Take a deep breath while lifting the body to your knees. Try to keep your back straight. Exhale and return to the starting position. Repeat the exercise 10 times.
- Bottom press. Take the position lying on the back near some support( for example, a sofa or a bed).The body should be located at this support so that you can grasp the support with your hands. After inhaling, raise your legs at a right angle. On exhalation, lower them to the floor. Do 10-15 repetitions.
- oblique muscles. Staying in the previous position, rest a little and continue the exercise. But only this time with the lifts of the feet, make them a slight bias, alternating the right and left sides.
Supplement to exercises on the upper press
In addition to the standard exercise on the upper press, you can pump muscles in such ways:
- In the abdominal lying on the abdomen, stretch your legs back and clasp your hands behind your back. After inhaling, lift the upper part of the torso as far as possible. After fixing the position slightly, exhale and lower the body to the floor.
- Sit on the floor and bend your knees. For now, hands must be kept straight, stretching them forward. Straining the muscles of the press, lean back, but do not touch the floor. Return to the starting position. If you want to complicate the exercise, bend your arms in the elbows while back is moving.
- Take dumbbells or water-filled bottles. Raise your right arm and step forward with your left foot, dropping a little. Return to the starting position. Do 10 repetitions, then lower the right hand, and raise the left arm. Lunge now must be done with the right foot.
Tip! The last exercise helps to inflate the muscles not only the press, but also the breasts. That's such a nice bonus.
We swing the house muscles of the lower press
There is a lot of exercises for girls to pump the muscles of the lower press at home. As a basis, take the above described way to strengthen the muscles of the press. But be sure to complement it:
- Lying on your back, put your hands behind your head and bend your knees. Raising the pelvis slightly, try to pull your knees to your chest. If you can not immediately perform this action, tighten it as far as possible.
- Keep the previous position, straighten your legs and slightly tear them off the surface, holding parallel to the floor. And now we carry out "scissors", alternately raising legs and crossing them among themselves.
Tip! To pump the lower press at home, add cardio-loading of varying intensity to the exercises.
Strap for the perfect abdomen
Ideally, one more effective exercise - "bar" - will be added to this complex. As people of sports say, the minute is short for those who have never stood in the bar. If you doubt this statement, you can see for yourself.
Plank is considered one of the most successful exercises for strengthening and tightening the muscles of the press. In this case, you do not have to bend, twist or bend.
press. Simply fix your body in the correct position, and count seconds as long as you can stand it. Meanwhile, the upper muscles also swing, both lower and oblique. But on condition that you do everything correctly:
- Keep your head straight, do not tilt down and do not tilt back.
- Watch your back and lower back. They must be perfectly straight, otherwise the load will spread unevenly.
- The buttocks should be aligned with the legs, and the gluteal muscles are moderately strained.
- Hold the feet together.
- Hands should be aligned with shoulders. This applies to both the classic bar on elongated arms, and the variations with the stand on the elbows.
Tip! With good physical preparation, immediately go to the bar with an emphasis on the elbows, not letting the muscles relax once again when performing a classical exercise.
The relief press at home
If you are already on the first day of training, and are ready to switch to increased loads, then it's time to improve your result and pump the cubes onHis belly.
It's not easy to pump dies for girls at home. You will need serious discipline, not only in sports, but also in nutrition. After all, even with the most debilitating workouts without food restrictions, you will never achieve the relief of your tummy. Completely refuse fatty foods and simple carbohydrates, put a taboo on sweets and soda. And as soon as you adjust your diet, you can start classes.
To pump up the dice, the already familiar exercises are performed in two sets of 50 times each and add a few moreElements:
- In the supine position on your back, stretch your arms along the body. When inhaling, raise your legs and torso at a 45-degree angle at the same time. Lock the position for a few seconds, then exhale and return to the starting position. Repeat the exercise 40-50 times, then take a short break and again for working on the tummy. In total you will need to make two approaches.
- Then we continue to swing the press, using the oblique abdominal muscles. In an emphasis lying on the back of the hands are wound behind the head, and the legs are bent at the knees. On inhaling, tear off the torso from the floor and stretch the right elbow to the knee on the left leg. On exhalation the body is lowered. We repeat the exercise, but only now we pull the left elbow to the knee of the right leg. We execute 2 approaches 30 times each.
- Simulating cycling. In an emphasis lying on the back, we perform a rotation with our legs, bent at the knees, like riding a bicycle. The slower the exercise, the more effective the muscles of the press.
- In an emphasis lying on a back extend arms or hand along a trunk, and legs or foots slightly bend in kolenkah. After inhaling, raise your hands and tear the body off the floor a little, leaving the lower part of the trunk motionless. Exhaling, return to the starting position.
Now you know all the subtleties of working the abdominal muscles to create the perfect relief tummy. Finally, I want to recall the regularity of all exercises. After all, it will depend on this, how long you will be able to show off at parties in short tops. Good luck!