And playing sports, the idea of \u200b\u200ba successful person certainly includes a slender fit figure. Classes in fitness clubs, running and cycling have become very popular. Posting a photo of yourself in a workout suit on social media has become an almost mandatory ritual.
In connection with new trends, even a slightly outlined belly turned into an object of discontent and incessant struggle. If the girl is not in position, there are two reasons for its appearance: fatty deposits and weakened abdominal muscles. You should fight both reasons, and the desire to find beautiful cubes will defeat laziness, make you adjust your diet and start training. How at home?
First, you need to understand the structure of the muscles responsible for a perfect flat stomach. Even a cursory knowledge of their anatomy helps you choose the right exercises for self-training.
The abdominal muscles are flat and wide; they cover the abdominal cavity in several layers. The first layer is the external oblique muscle, then the internal oblique and transverse abdominal muscles. A beautiful relief with cubes is given by the rectus muscle. It is denser on top, up to the waistline, so it inflates much faster there.
Because of this feature, some people think that the abs consists of two parts, however, the rectus muscle simply becomes thinner at the bottom of the body. The upper part takes over the main work when pumping up the press, and cubes are formed from the navel and above.
However, to classify exercises, the press is divided into upper and lower (abdominal). The latter will take longer to tinker with due to the structure of the rectus muscle.
When practicing independently, it is worth carefully studying the set of exercises for each muscle group. A special yoga mat will help to swing the abs at home, because most of the abs exercises are performed in the supine position. If the decision is ripe to visit the gym, the best way to create a suitable workout sequence is at least a couple of sessions with a coach. Each exercise is performed 10-30 times and requires 3 sets for the best workout of the muscles.
Exercise 1. Twisting
Lie on your back, bend your legs at the knees, put your feet on the mat shoulder-width apart, connect your hands at the back of your head or hold them at your temples. Raise the head and upper body upward, tearing it off the mat.
In no case should the lower back and the middle part of the back be torn off the floor, otherwise the muscles of the thighs will begin to work instead of the press. Also, you can't pull your chin up. The body should maintain its original position while lifting the head, shoulders and upper back.
When performed correctly, the exercise involves all the muscles of the abdominal cavity, including the rectus that forms the cubes.
Exercise 2. Bicycle
Lie on your back, raise your legs bent at the knees above the floor. Rotate with your feet, repeating the movements when you press the pedals.
With preparation, you can make the exercise more difficult. With your head and shoulders off the floor, pull your elbow towards the knee of the opposite leg as you rotate them.
Exercise 3. Boat
Lie on your stomach, stretch your arms up. Lifting your head and shoulders off the mat, simultaneously pull up your right arm and left leg. Repeat with left arm and right leg. The exercise should be performed by alternately changing arms and legs.
Exercise 1. Crunches with raised legs
Lie on your back, raise your bent legs up at an angle of 90 degrees, stretch your arms in front of you. Keeping the body in its original position, tear off the head and upper back from the mat, while pulling your arms forward.
During execution, you cannot raise your chin or press it against your neck. This exercise is very time consuming and is intended for well-trained people. For beginners, it's best to start with standard curls.
Exercise 2. Twisting with legs fixed
Lie on your back, catch your toes on the bottom of the cabinet or other stable support, connect your hands at the back of your head. Raise your head and upper back while keeping your chin and elbows in position.
For the lower press
Exercise 1. Scissors
Lie on your back, put your hands along the body, palms down and slightly raise your straight legs. Keeping your legs in weight, make them crossing movements.
It will be difficult for beginners to perform an exercise that involves good physical fitness. By raising your legs higher, you will be able to reduce the load.
Exercise 2. Steps
Lie on your back, put your arms along your body and tear your straight legs off the mat. With straight legs, alternately make short up and down movements, reminiscent of steps.
The socks should be pulled over yourself. This will allow more use of the calf muscles.
For oblique muscles
Girls should not get carried away with repeated exercises on the oblique muscles, otherwise the waist will increase in volume. They are more suitable for men.
Exercise 1. Bent leg swings
Lie on your back, bend your legs at the knees, put your feet on the floor shoulder-width apart, join your hands at the back of your head. Taking your leg off the floor, at the same time pull the elbow of the opposite hand by the knee. The shoulder blades should come off the floor, but the lower back and middle of the back should not. First, do 20-30 exercises on one leg, then on the other.
Do not pull yourself up with your elbows and keep your chin in the starting position, otherwise you can stretch the neck muscles.
Exercise 2. Side bends
Stand up, put your feet shoulder-width apart, put your hands together at the back of your head. Alternately slowly bend as low as possible to the right, return to the starting position and bend to the left.
Do not change the position of the elbows. It is better to do the exercise in front of a mirror and follow a clear movement of the upper body to the side, without bending forward.
Exercise 3. Swing the leg to the side
Stand sideways to the support and hold on to it with your hand. Swing to the side with the other leg with maximum amplitude. You can pull your leg up, but without jerking. After completing 20-30 swings, change position and continue with the second leg.
When choosing a menu for the time of active sports, you should rely not only on the recommendations of doctors and trainers, but also listen to your body. As a rule, the desire to eat fatty foods disappears first. It takes a long time and is difficult to digest, and the body directs the main energy for increased muscle activity.
Since metabolic processes in the body during and after exercise are faster, you need to drink more water to get rid of waste products and maintain water balance.
It is better to eat in small portions 5-6 times a day. 15-20% of the daily diet should be vegetables and fruits, with the exception of sweet grapes and melons.
In the morning, carbohydrates are better absorbed, so it is worth trying to cook porridge in water with the addition of a small amount of butter or vegetable oil. A glass of freshly squeezed fruit juice will be a great addition to it.
Any dairy or fermented milk products should be eaten before 16-00, after which they bring less benefit. The use of red meat will have to be limited, and instead eat boiled chicken breast with green salad.
Eating should take place two hours before training and at the same time after. The ideal option would be to consume a 5% daily diet at the end of the session.
Of course, it is difficult to follow the right diet exactly, but at least roughly following it helps to quickly get rid of unnecessary fat deposits and get the coveted relief.
How much can you pump up the press?
The acquisition of a relief press is available to everyone, one has only to firmly and persistently go towards the goal and not succumb to laziness. Trainers advise starting classes 2 times a week.
The fact is that unprepared muscles are threatened with microdamage, and their recovery will take several days. Gradually increasing the duration and frequency of classes, it is worth bringing them up to 4 times a week, and stop there.
Even Arnold Schwarzenegger wrote in his autobiography about the need for weekends, because muscle mass builds up on days without training. Bodybuilders visit the gym 5-6 times a week, but most people are not in tune with their laurels. The main task is to bring the body into shape and its subsequent maintenance.
If you follow a non-strict diet, but the basic nutritional norms and pump the press 2-3 times a week, after 2 months a person will acquire cubes that stand out strongly on the torso.
When you want to achieve something, as a rule, no excuses to sneak out of training come to mind. At first it will be difficult to get involved in a new rhythm, but then it will be enjoyable. Of no small importance are the results of sports that are noticeable for oneself and others.
Exercises are most effective when performed slowly with sufficient repetitions after a short rest. First, jerking will injure muscles, especially in beginners. Secondly, they will not allow every muscle to pump, since the "blow" will be taken by the strongest and most developed one. The abs will become proportional and beautiful with the right approach to training.
The position of the body during exercise also matters. Posture must certainly be straight so that the efforts fall on the abdominal muscles. During training, it is important to feel them, even if it is a burning sensation or severe fatigue.
After 3-4 weeks of training, a few more exercises should be done at the end, even if it seems that this is completely impossible. At this moment, the muscles are worked out most intensively.
Before starting intensive training, people who are overweight should be as low as possible. It will be difficult for the heart to cope with the additional loads if the volume of the body does not decrease at all. Those who are inclined to be overweight need to gradually increase the pace of exercise and carefully monitor the pulse and pressure.
Correct breathing while pumping up the press speeds up the achievement of the task. With twisting and other exercises, exhalation is done at the time of raising the body or legs, i.e. while making an effort.
Conclusion
Having decided to look like a model from a sports magazine, you need to prepare for long workouts. Unfortunately, in one day, filled with the most useful exercises, you cannot get a flat stomach and an inflated abs. Most likely, muscles that are not accustomed to such loads will begin to hurt a lot, and the enthusiasm to continue training will decrease. You need to be patient and train yourself to exercise regularly.
Often, people who add a visit to a fitness club, morning exercises or jogging to their schedule completely change their lifestyle and become much stronger and more seasoned. Sports activities make you think about proper nutrition, incl. limiting the amount of coffee you drink and replacing it with mineral water.
As a result, not only the body acquires a graceful shape, but also the overall well-being becomes better. A person is in good shape and in a good mood, which affects relationships with others and work achievements. In the future, having achieved success in various fields, he will remember with a smile that it all began with a desire to pump up the abs at home.
Everyone wants to see their belly fit, flat, or even raised.
There are people whose belly fat does not linger, but most of us have to work with the abdominal muscles to achieve the desired effect.
Many are worried about the question of how to quickly pump up the press with the least effort in the shortest possible time. We have collected several recommendations on this issue and will be happy to share them.
How to efficiently and quickly pump up the press at home
Not everyone can afford to regularly visit the fitness room, but this does not mean that you do not have the resources to build muscle without leaving your home. Home conditions are good for this type of physical activity, and the number of tasks that you can perform to train the upper, lower, lateral press, right and left oblique muscles is limitless.
Most of the tasks are aimed at raising the torso relative to the legs and raising the legs relative to the body.
The starting position is lying, therefore, in training this muscle group, you will need additional equipment - a mat.
Attention!
It is better to choose gymnastic or yoga, which will allow you to comfortably do exercises on the floor. In the folded position, it will not take up space, but without it, you will be uncomfortable doing tasks.
Training of the abdominal muscles should not be separate, during its course a complex of general physical tasks is connected and is done only after a good warm-up. In such a warm-up to warm the muscles of the press, you need to include bends, rotation of the pelvis, rotation of the upper part of the body in a standing position. After warming up, start power loads.
Depending on your physical condition, you choose your own exercises.
It is worth noting that exercises related to raising the legs (alternately left and right, or together) give more effort to the lower press, and tasks for lifting the body - to its upper part.
If your legs are locked when doing the core lift, then even more of the load falls on the upper abdomen compared to the same exercise with free legs.
It is also important to pay attention to the oblique muscles in the abs, which are located on the side. To train them, do the following exercises:
- Lying on your back, put your feet on the floor, bend at the knees, and wrap your hands behind your neck. While doing twists, stretch your right elbow to your left knee and vice versa;
- Lying on your side, bend your knees. Lift the body up, then change the side on which you lie.
- Lying on your back, raise your straight legs, touch them to the floor behind your head on the left and right alternately.
In order for the relief of the abdominal muscles to manifest as quickly as possible, you need to select exercises so that, at the limit of your capabilities, you can only do 10-15 repetitions in 1 approach.
For these purposes, you can bend the torso with weights in the form of pancakes of different weights, lifting the legs with weights on the crossbar, etc. The main rule of such loads is to maximally load the abdominal muscles with a load in 15 repetitions.
Find out how to choose the right leg weights.
The fastest way to pump up a girl's abs
It is more difficult for girls to pump up cubes on the stomach, since these muscles are calculated differently by nature. And if a man initially has abdominal muscles - the protection of internal organs, and it must be powerful, then a woman's abdominal muscles are very elastic in order to stretch during pregnancy. Nevertheless, the task is quite doable with vigorous training.
Also check out how to pump up your arms at home for a girl.
If we are talking about the relief of the abdomen, then to achieve it, you need to do the same exercises as men, and to achieve the strongest effect, you should not do any exercises after the press. Abdominal exercises take the last place on your fitness workout schedule. So the muscles will "clog" and stand out.
How to build abs for children
Children should not be expected to have the same beautiful, embossed abs as their parents. Muscles in children grow in a completely different way than in adults, and the presence of abs in a child is more of a pathology than a rule.
with properly formed abdominal muscles, the internal organs are correctly placed in the body, which is very important, especially for girls at the age of puberty.
To keep the abdominal muscles in good shape for children, you need to do very simple exercises two to three times a week:
- Lying Upper Body Raise. At this time, we hold our hands behind our heads, the socks of our legs under the sofa - 2 sets of 10 times.
- Raising straight legs over the body while lying on your back. Hands at this time lie on the floor along the body - 2 sets of 10 times.
- Hanging the knees to the chest on the Swedish stairs - 2 sets of 10 times.
Over time, the load should be slowly increased and new exercises added. Children love everything new, take advantage of it.
Learn how to pump your ass properly.
Exercises put a load on the muscles of the entire press and even the back, but the lower press receives the largest part of the load:
- Lying on your back - raise your knees to your chest - 20 times.
- Lying on your back - lifting straight legs to the body - 20 times.
- Hanging on the bar - lifting the knees to the chest - 10 times.
- Hanging on the bar and raising the legs to it - 10 times.
If desired, exercises in the hanging position are made more difficult by putting weights on the legs.
Find out more ways on how to properly pump the abs at home.
Video: how to quickly pump up the press at home
Do you want to know what rules you need to follow to make a beautiful press at home and use the furniture that everyone has at home? During the demonstration of the exercises in the video below, the instructor explains how to do the tasks correctly and gives practical advice on the number of repetitions and approaches. By applying the knowledge gained in this video, you will get the maximum result in the minimum time.
Source: http://sovets.net/2827-kak-bystro-nakachat-press.html
How to build abs at home?
A beautiful, flat tummy is the pride of the beautiful half of humanity. Coping with fat in this part of the body is especially difficult, so many are wondering how to quickly build abs at home. It is necessary to approach the solution of any problem in a comprehensive manner, therefore, the fight against extra centimeters should be carried out on two fronts: with the help of physical activity and proper nutrition.
How to pump up the abs at home?
When choosing exercises, it is important to take into account that the abdominal muscles recover quickly, so it is worth changing the load frequently.
It is important to train daily and do at least 15 repetitions of each exercise in 3 sets. It is best to train in the morning.
It is worth listening to your body and, if necessary, reducing the number of exercises or repetitions. To achieve good results, it is worth gradually increasing the load.
Basic exercises on how to pump up the abs for a girl at home:
- Lying on your back, bend your knees. Place your hands behind your head, and spread your elbows to the sides. Lift the body up and down. Make sure that your lower back does not come off the floor.
- Without changing the starting position, raise the body and try to reach the opposite knee with your elbow. Do it in two directions. Thanks to this, it will be possible to pump the oblique muscles.
- The next exercise will help build not only the abs, but also the back, as it also involves the muscles of the back. Lie on the floor and stretch your arms parallel to your body. Raise your legs to a right angle and lift your pelvis off the floor. Do everything slowly, without sudden movements. And is there such an option. Lying on your back, stretch your arms along your body, raise your legs and, straining your muscles, lift your pelvis off the floor. Raise it as high as possible, but not abruptly, and then return to its original position.
- The following exercise will help build your upper and lower abs. Again, lying on your back, put your hands behind your head, and bend your legs at the knees. At the same time, lift your torso and pull your knees towards your head.
- Get on all fours with your back parallel to the floor. As you exhale, relax your stomach, and as you inhale, pull it in as much as possible. Breathing through your nose, continue to tighten your abdominal muscles. In maximum tension, hold for 15 seconds. and relax. This exercise puts a load on the transverse abdominal muscles.
Special diet
Understanding the topic of how to pump up the abs at home, nutrition should be given special attention, since excess calories are the main cause of excess fat in the abdomen.
It is important to exclude from the diet all "simple" carbohydrates, that is, sweets, fast food, white bread, etc. The daily menu should consist of 30% "complex" carbohydrates, for example, buckwheat, bran, nuts, vegetables, etc.
The remaining 70% should be represented by protein foods with a small amount of fat: fermented milk products, fish, meat, etc.
Source: http://WomanAdvice.ru/kak-nakachat-press-doma
Beautiful abs without leaving home: proper nutrition and exercise
A man is "decorated" not only with scars, but also with developed muscles. Maintaining muscle tone just by carrying the "load" from the store home will not work. Regular practice of such exercises will only benefit the muscles of the upper shoulder girdle and forearms, but home "unloading" will create problems in the abdomen.
Why are the abdominal muscles behaving so "treacherous"? A disappointing answer is given by physiology - the structure of this muscle group, on the one hand, is a leader in the accumulation of fats, and on the other, an outsider in parting with them.
TO functional the responsibilities of these muscles relate:
- Stabilization torso to form the correct posture;
- Protection and maintenance of internal organs;
- Immediate shaping abdominal wall.
The main "players" of this team are straight, oblique and transverse abdominal muscles.
Straight muscle - long, with a vertical structure of fibers, is responsible for the zones of the upper and lower press. She is assigned the main role in the formation of the "pattern" of the relief.
Oblique muscles - the lifting and transfer of weights, rotation and maintenance of the trunk in an upright position, bending to the side depend on them.
Transverse - a kind of belly belt. Responsible for the waist, turns, bending forward and to the sides of the body, participates in the "exhalation mechanism".
"Three whales" on which it is built program "Pumped up man's press":
- Rational food.
- Anaerobic physical activity (exercises in conditions of oxygen starvation, performed with high intensity).
- Renouncement from bad habits.
The real effect of classes can only be achieved by observing integrated approach.
The right diet is the first step to the cherished press cubes. Exercise without proper nutrition may not give any result.
- Eating small meals 5-6 times.
- The daily rate of water consumption is 2.5-3 liters.
- Protein food - about 50% (meat, fish, eggs, legumes, mushrooms, nuts).
- Limit the use of simple carbohydrates (baked goods, sweets, pasta), as well as canned and smoked foods.
- Do not "sit down" on starving diets - muscles, especially during periods of stress, need good nutrition.
"Sports axioms", which must not be forgotten
- Consult a doctor (are there any contraindications).
- Any workout begins with a warm-up (the muscles need to be warmed up).
- Select exercises according to the principle "from simple to difficult".
- Increase the load gradually, only after the muscles adapt and the tasks begin to be performed with ease.
- Give your muscles enough time to rest (both during training between sets, and when drawing up the frequency of exercises in a weekly cycle).
- Monitor the correctness of the exercise (only technically correct movements have an effect).
- Develop a breathing rhythm.
- Stick to regular training (occasional stress is a waste of time).
Exercises to help build abs
There are many different types of ab exercises that can be performed in a makeshift home gym.
Exercise examples to strengthen and "pump up" the abdominal muscles at home:
- The starting position (ip) is lying on your back, your arms are locked behind your head, your legs are bent at 90 degrees, and your feet are fixed (a sofa can be an emphasis). Lifts of the torso.
- "Cot" - lying on the floor. Simultaneous lifting of arms and legs with touch. The legs are raised to an angle of 90 degrees.
- "Double rise" - at the same time it is necessary to raise the body and legs bent at the knees.
- It is performed lying down, the legs are bent at the knees at an angle of 90 degrees, the palms are on the back of the head. Raising the shoulders with movement forward to the hip joint without jerking, due to the efforts of the abdominal muscles, and returning to the SP.
- The same exercise, only with turning the body to the sides at the top point.
- "Scissors" - I. p. lying on the floor. Vertical or horizontal cross movements are performed with the legs raised above the floor (about 30 cm).
- "Bike" - I. p. lying on the floor, shoulders slightly raised. It is necessary to reach with the elbow to the opposite knee, at the same time the leg, bent at the knee, stretches to the elbow.
- We lie down on the floor, we stretch our arms along the body. Due to the tension of the abdominal muscles, raise the legs and lift the pelvis off the floor with a return to the I.p.
- Lying on the floor, bend your legs at 45 degrees, hands behind your head. Simultaneous tearing of the head and legs from the floor towards each other and return to SP.
- It is performed in the position of the kezha on the back. Raising straight legs behind the head with touching the floor, alternately on the right and left sides.
- We lie on our side with bent knees. Raising the body up. The same on the other side.
- We lie on our back, we fix our legs to some kind of support, cross our arms on our chest, and put our hands on our shoulders. When bending, it is necessary to raise the upper body and touch the knees with the elbows and return to the SP.
- Lying on your back, your legs are not fixed, and you need to focus on your hands (for a sofa, for example). Raising the legs to touch the chest and lowering to touch the heels of the floor. If the exercise is easy, you can not lower your legs to the end, but keep them in the hanging position at a minimum height.
- Lying on your back, raise your straight legs to an angle of 90 degrees. Stretch your arms along the body, and press your palms to the floor. Without letting the shoulders leave the floor, the legs turn in the direction "to the side and down", as deep as possible and pause. Then repeat to the other side.
- It is performed lying on its side, the head rests on the bent arm, the second arm rests on the floor in front of you, the legs are straightened. Raising the straight leg up with maximum amplitude in the longitudinal plane of the body and pause at the upper point of movement. Repeat with the other leg.
- Dumbbell inclinations - in a standing position it is necessary to hold a dumbbell on an outstretched arm from the side of the same-named thigh. The second arm is placed straight along the body. Slow tilt to the side of the dumbbell and the same slow extension. After a few repetitions, change the hand with the dumbbell.
Exercises on home horizontal bar:
- I. p. - hang, bend your knees at right angles. Slowly turning the knees to the side while raising the feet. In the final phase of the movement - a static pause and then repetition in the other direction.
- "Corner" - raising the legs parallel to the floor and holding in this position for as long as possible. To complicate the task, you can add a simultaneous pull-up.
- "Feet to the bar" - from the hanging position, it is necessary to raise straight legs to the pole and stay in this position.
Approximate training program
In order for the classes to be more effective, it is necessary to compose programwhich is strictly adhered to.
Sample training program for 2 week:
- 1st day. 4-5 sets of 20 reps.
- 3rd day. 4-5 to 15
- 5th - 4-5 to 25
- 7th - 4-5 to 20
- 9th - 4-5 to 15
- 11th - 4-5 to 30
- 13th - 4-5 to 20
Sample training program for 30 days
- Start off workouts are better with 1-2 sets, gradually increasing the load.
- For enhance the effect, in some exercises dumbbells can be used.
- The last reps done against the background of fatigue are the most valuable.
- Do not need to do 100 or more repetitions - body fat does not decrease from this.
- If you are overweight, it is necessary to "dilute" strength exercises with aerobic loads (walking, swimming, skiing).
The strengthened trained abdominal muscles will bring not only moral satisfaction, but also a real recovery of the body as a whole.
Source: http://4bro.club/sport/training/kak-nakachat-press-doma.html
How to build abs at home
In terms of general physical development of the abdominal muscles, or in another way, the abdominal press play a very important role. The abs is the connecting link between the large muscles of the lower extremities, the shoulder girdle and the arms. Also, in most modern sports, it is difficult to count on success with poorly developed abdominal muscles.
Strong abs makes the athlete's movement more powerful, increases his performance and protects against injury. Trained and developed abdominal muscles are very important for the health of the spine.
These muscles naturally stabilize the lumbar spine from the front.
Many people do not have the opportunity, time or money to go to the gym. Accordingly, the question arises: how to pump up the abs at home and which exercises are better?
Making a relief press at home is real and everyone can do it!
How to build abs at home?
Here you need to divide the problem into two components. The first is to strengthen the rectus abdominis muscle, make it stronger and more enduring. The second is how to get rid of subcutaneous fat on the belly and find a flat, slender belly, or even see the very same cherished 6 cubes.
As with other parts of the body, training and a balanced diet will help us. There are people who choose one thing. Someone regularly goes in for sports, but eats ugly, eats everything and a lot. Such people can easily eat two servings of dumplings with mayonnaise and a chocolate bar after a hard workout.
And someone, on the contrary, carefully follows a diet, but at the same time does not exercise, and generally leads an extremely sedentary lifestyle. The most physical activity for these people, as a rule, is climbing the stairs to the second floor of their home or office. Both of these approaches are ineffective.
Exercise and balanced nutrition together will lead you to results much faster. The impact of exercise and diet creates a synergistic effect, that is, they complement each other, mutually reinforce. Nutrition is a separate large and important topic, which we will consider in our next article.
Here, let's say that the first step on the way to a beautiful belly will be the rejection of two products, these are sugar and white flour in all forms and manifestations.
In the world of fitness, there are many special equipment for the abdominal muscles, and the number of exercises known to trainers and athletes is constantly growing. They differ in their complexity, safety, style of execution.
After all, not everyone has access to modern exercise equipment. Someone has a pair of collapsible dumbbells, someone has a crossbar in the doorway. All this can be used for training the press at home, the main thing is to choose the right exercises.
For a good workout at home, at the first stage, you only need a gym mat. This complex is designed for beginners, or for those who break into classes after a long break. Consists of three exercises:
- Raising the torso from a prone position... Lie on the floor, throw your legs on a hill (sofa, chair). The legs should lie in such a way that there is an angle of 90 degrees in the knee joint. The arms are straight at the elbows, directed straight up. With the effort of the abdominal muscles, lift your shoulders and shoulder blades off the floor, and reach your toes with your hands. Exhale as you climb. Return smoothly to the starting position. This is one repetition. It may be difficult to reach your feet at first, in which case do the lift in not full amplitude. It is important that at least the shoulder blades come off the floor.
- Raising the legs from a prone position.This exercise is for those who do not know how to pump up the lower press at home. Lie on the floor. Hands along the body, palms down. The legs are bent at the knees. The heels are on the floor and as close to the buttocks as possible. The toes of the feet are directed upwards. With the effort of the abdominal muscles, pull your knees up and towards yourself towards your chest. A prerequisite is that the pelvis must come off the floor at least a couple of centimeters, otherwise the abdominal muscles will not be included in the work. Exhale as you climb. Slowly return your legs to their original position. This is one repetition.
- Plank.Take the position of the support lying on the elbows, that is, face down and the points of support will be the toes of the feet and forearms (arms bent at the elbows. Slightly raise the pelvis, it should be about ten centimeters above the shoulders. chest This exercise is done for a while, counting seconds, not reps.
This program is designed for six weeks. Carry out trainings every day, or every other day.
1-2 weeks.
- Rest 30 seconds.
- Leg Raises 10 reps.
- Rest 30 seconds.
- Plank 30 seconds.
This is one circle. There are three of them. Rest one minute between circles.
2-4 weeks.
- Lifting the trunk 10 reps.
- Without rest.
- Leg Raises 10 reps.
- Rest 30 seconds.
- Plank 30 seconds.
This is one circle. There are four of them. Rest one minute between circles.
5-6 weeks.
- Lifting the trunk 10 reps.
- Without rest.
- Leg Raises 10 reps.
- Without rest.
- Plank 30 seconds.
This is one circle. There are five of them. Rest between circles for one minute.
Do this set of abs exercises regularly for six weeks, eat right, and you will certainly see the results.
Source: http://muscleoriginal.com/kak-nakachat-press-doma/
How to quickly and effectively pump up the press at home?
The basics of nutrition for a beautiful abs. What myths exist about his training. A set of exercises and their technique.
There is an opinion that it is possible to get “deadly” beautiful abs and achieve cubes only in the gym and under the guidance of an experienced trainer. Not at all. With the right choice of exercise, the issue can be solved at home. The main thing is to know how to eat right, what to consider during classes and what exercises to choose. In this article, we will take a closer look at how to pump up the press at home quickly and without any problems.
If you continue to eat in the same mode and soften the sweets, then you can forget about the beautiful abs. There are several important points to keep in mind to achieve results:
- firstly, about half of the entire diet should be occupied by proteins. As for carbohydrates, they must be complex;
- secondly, drink as much liquid as possible (about two to three liters). This daily consumption will be sufficient;
- thirdly, calculate your calorie intake and stick to it strictly. Exceeding the norm is a "plus" in the abdomen;
- fourthly, eat fractionally, that is, in small portions. In this case, in no case skip breakfast.
Myths about the press
The desire of many to pump up beautiful abs and regular failures have led to the emergence of many myths. Here is some of them:
- if you actively train the abdominal muscles, then the fat will go away by itself. Not at all. To get rid of fat, you need first of all aerobic exercise;
- training your abs daily is much more effective than 3-5 times a week. Again, this is a delusion. Muscle fibers need rest for proper growth. Otherwise, the effect will be minimal. Daily activities are only good for professionals, whose muscles recover faster;
- a few exercises may be enough to achieve the effect. There is also a mistake here. To get the expected cubes, the workouts must be varied;
- high repetitions will help you achieve results faster. And again "by". If you do a lot of reps, then all you will achieve is unique endurance. As practice shows, it is better to do several different exercises, but 15-20 repetitions, than one, but 50 times.
Before you start training, consider the following points:
- abdominal muscles tend to get used to identical loads. Therefore, diversity is very important to them;
- you will not be able to see the "cubes" as long as there is a thick layer of the press on top;
- the effect can be achieved if the training is carried out before the first signs of a burning sensation;
- during training, there should be no fanatical diets - the muscles need to receive everything they need to grow;
- observe the exercise technique carefully. Failure to do so can result in serious injury.
Basic exercises
Now let's look at a group of exercises that will be most effective for working out the abdominal muscles:
- twisting. This exercise should be performed in a horizontal position, back on the floor, knee bent, arms behind the neck, and elbows apart. Now slowly raise your torso and lower it to the starting point. Keep in mind that the lower back should be on the floor during the entire approach. The number of repetitions is 20-30 times. The number of approaches is 3-4;
- twisting is diagonal. The original position remains unchanged. The only difference is that after lifting, you need to touch the right elbow joint to the left knee. On the next rise - with the left elbow joint to the right knee. The number of repetitions is 20-30 times. The number of approaches is 3-4;
- the twisting is reversed. The advantage of this exercise is the ability to work out the lower part of the press. Initial position - the body is lying horizontally, the back touches the floor, the arms are on the left and right sides of the body. Now tighten your abs and lift your legs, and then lift behind the legs and the pelvic region (the further, the better). As soon as the abdominal muscles have received maximum tension, return to the original position. The number of repetitions and approaches is the same as in previous exercises;
- twisting double is a complicated form of a popular exercise. Almost the entire area of \u200b\u200bthe press works here. The initial position is standard except that the knees are bent at about a 45 degree angle. Next, do the exercise. In this case, the legs and head should rise at the same time. The number of repetitions is 25-30 times, the total number of approaches is 3-4;
- lifting the legs. This is a great and simple exercise to load your lower abs. The point is simple. Take a horizontal position, legs extended, arms along the body. Now, take turns lifting one and the other leg, holding each of them in the top position for about 5-7 seconds. A similar exercise should be performed on the side. The number of repetitions and approaches is the same as in previous versions of the exercises;
- abdominal vacuum. It is imperative to perform this exercise, because with its help the transverse part of the press is perfectly worked out. The principle of implementation is simple. Get on all fours and keep your back as straight as possible. Let all the air out of your lungs, release tension in your abs, and suck in your abdomen. After "freeze" in this position for 16-18 seconds and try to draw in your stomach even more. The number of repetitions to begin with is 13-15. As soon as the necessary experience appears, you can increase them to 20-25;
- scissors. This exercise perfectly highlights the abs cubes, so its inclusion in the workout is imperative. All that is required is to lie down horizontally, hands near the body. Raise your legs about 10-15 centimeters from the floor, then start swinging your legs left and right, imitating the work of scissors. You cannot raise your head. Exercise as long as you can. The total number of approaches is 3-4.
Outcomes
The exercises listed above do not have to be performed in one workout. You can combine so that each session is as saturated as possible, and the muscles do not get used to the same loads. If everything is done correctly, then the result will definitely come.
The closer the summer season, the more people want to know how to quickly pump up the abs to cubes. This applies to both men and women.
At this time, various "internet specialists" are also activating, touting their quick ways to pump up abs, thanks to which the belly will be embossed in less than a week. As a rule, in most cases, such methods and training programs turn out to be ordinary quackery aimed at stealing money from naive web users.
How to build abs at home? Can abdominal muscle exercises remove body fat? How can a girl build abs in a week? If you are reading these lines now, then we dare to assume that these questions interest you. In this case, we suggest that you familiarize yourself with our publication, which covers this topic in detail.
Mistake # 1
Before we start talking about how to quickly pump up the press for a man and a woman, we would like to dwell on one important topic. Unfortunately, among many newcomers who have only recently embarked on the path of physical self-improvement, there is a very popular myth that with abdominal exercises they can get rid of a large abdomen and fat deposits in this area.
If you, too, are one of them, then you have to upset you: the fast pumping of the press does not help to reduce body fat. No matter how you train your abdominal muscles, no matter how much effort you put in, the fat burning effect from this will be minimal (not the fact that it will be at all). In order to remove the stomach and sides, you first need to change your diet. After the body fat becomes less, it will be possible to start building a beautiful and embossed press.
Exercising several times a day: benefit or harm?
Among novice athletes, there are many people who are convinced that in order to quickly pump up the press, it is necessary to train it every day, several times a day. In fact, this is another big misconception. Like all muscles in our body, the abs grows not during training, but during rest. By training him on such a system, you do not allow him to properly recover until the next class. That is why many people never achieve results, even though they have a small amount of body fat.
To get the most out of your workouts and quickly pump up your abs, we suggest you read our tips.
- Don't train your abs very often. If you want to pump up the desired "cubes" in a short time, then one short workout a day will be enough for this. In the event that you are fully engaged in the gym, then abdominal exercises can be completely reduced to 3-4 times a week. The fact is that when doing basic exercises (bench press, push-ups from the floor, push-ups on the uneven bars, etc.), your abdominal muscles will receive a good indirect load. Therefore, a few ab exercises at the end or at the beginning of strength training will be more than enough.
- Concentrate on your muscles as you exercise. Another critical mistake when pumping up the abs is the lack of emphasis on the target muscle while working. Often it turns out that after exercise on the press, the muscles of the back or legs hurt a person, but not the press itself. To avoid such a situation, while working, you need to focus your attention on the target muscles (this applies to absolutely all exercises, not only for the press).
- Change the program. If you perform the same exercises for a long time (two months or more), then over time your body will get used to such a load and stop responding to it. That is why it is important to change your training program from time to time to keep your abs from relaxing. It is also not recommended to do more than 30 repetitions in one approach, since working in this style develops endurance, and does not form a beautiful relief.
- Remember to breathe. In order to quickly pump up the press, you need to monitor your breathing. If you don't breathe while you exercise, your blood pressure will rise, which will ultimately lead to decreased efficiency.
We figured out the nuances of the training process. Let's move on to the main topic of the article - how to pump up the press correctly and quickly. We bring to your attention a number of exercises, thanks to which you can properly pump the muscles of your abdomen.
Elbow plank
We would like to start our list of the most effective ab exercises with such a versatile exercise as the bar. Planks have many health benefits. Due to the fact that the load in this exercise is mainly static (this is if we consider its classic version, and not its varieties), it can be done for therapeutic purposes to strengthen the muscles of the back, core and abs.
Execution technique:
- Get on all fours, and then rest your elbows on the floor so that they are right under your shoulders. The neck should be straight and the belly drawn in.
- Place your toes on the floor and straighten your back. Don't spread your legs too wide.
- Hold on in this position for as long as you can.
- If at first it is very difficult for you to do the plank on the elbows as described above, you can do it on your knees or with your hands resting on a bench.
- Do not under any circumstances bend in the lumbar region or protrude the pelvis.
- Do not tilt your head too low or lift it up. During execution, the face should be looking at the floor.
- If at some point you get tired of doing the classic version of the plank, you can diversify this exercise with different variations. You can find out about what other types of this exercise exist in the video below.
Twisting
When it comes to how to build abs at home, most remember this exercise. As with the plank, you don't need any hardware to do it. The only thing that is required is a regular floor.
Execution technique:
- Lie on the floor. Bend your knees and extend your arms in front of your chest (alternatively, you can cross them over your chest). Do not pull them behind your head, as this can create unnecessary stress on your lower back muscles. If you are comfortable only in this position, then keep your hands near your head, but do not touch it.
- As you exhale, lift your upper body and pull your shoulders towards your bent knees, contracting your abdominal muscles. Try not to lift your back completely.
- Inhale back to the starting position.
- For the best contraction, linger at the top point for 1-2 seconds.
- When it becomes too easy for you to do this exercise, then try doing it with additional weights (for example, with a dumbbell).
- Do not tilt your neck forward or press your chin against your chest.
- Do not drop your torso abruptly.
Reverse crunches
Reverse crunches are a type of exercise that emphasizes stress on the lower abdominal muscles. While it may seem pretty straightforward to do, it is not recommended for beginners.
Execution technique:
- Lie on a horizontal surface (it is best to do this on the floor) with your arms extended along your torso. The stomach must be drawn in, the legs must be brought together.
- Raise your legs up by bending your knees 90 degrees and contracting your abs. To better feel the load, at the top point, you can make a short pause of 1-2 seconds.
- Lower your feet into the PI. If you are a more advanced athlete, you can try not to put your feet on the floor.
- Don't raise your pelvis too high.
- Do not lower your legs by inertia and do not throw your knees to your chest. Do everything slowly and in a controlled manner.
Bike
Cycling is another effective abdominal exercise that will pump the lower region of this muscle well. The main advantage of this exercise is that it works well for people of all fitness levels.
Execution technique:
- Take the starting position: lie on the floor (if possible, lay a special rug on it so as not to experience discomfort during execution), bend your knees and lift them so that they form an angle of 90 degrees.
- Place your hands behind your head and start twisting your legs in the air, as if you were riding a bicycle. With this movement, the left elbow should touch the right knee, and the right elbow should touch the left.
- Throughout the exercise, the lower back should be pressed to the floor.
- Choose a pace for yourself at which you can feel the tension in the abdominal area well.
- Try to reach for the knee not with your elbow, but with your shoulder in order to better feel the contraction in the abdominal muscles.
Raising your legs while lying on your back
This exercise is in many ways similar to reverse crunches, but with the only difference that it is performed not with bent legs, but with straight legs.
Execution technique:
- Lie on a horizontal surface, put your hands along the body. If in this position it will be difficult for you to do the exercise, then you can put your hands under the buttocks. Experienced athletes are advised to put their hands behind their heads and hold onto some kind of support at all times for better abdominal contraction.
- The head and back should be fully flattened, and the legs slightly bent at the knee joint.
- As you inhale, lift your legs up, as shown in the picture.
- As you exhale, lower them to their original position.
- Lower your legs smoothly, not abruptly.
- If the execution is too difficult for you, bend your knees.
- To increase the load, put on weights on your legs or clamp a dumbbell between them.
Twisting the body to the raised legs
A very effective, but at the same time, very difficult exercise for the press, which is unlikely to be able to be performed by beginners.
Execution technique:
- Lie on the floor, bring your legs together and lift them to an upright position.
- Straighten your arms and lift them up.
- As you exhale, rise in this position upward, trying to touch your feet with your fingers. For the best study, try to reach out to them with your shoulders.
- Inhale downward.
- If it is still difficult for you to perform the exercise with straight legs, then you can slightly bend them at the knees.
- As with other crunches, try to pause briefly at the top.
Hanging leg raises
You will need a horizontal bar to complete this exercise.
Execution technique:
- Grasp the bar with a straight grip. If you have a weak grip, use the straps.
- Straighten your legs and, as you exhale, lift them up, pausing for a couple of seconds.
- Breathing in, gently lower them into the PI.
- Raise your legs above the waist for a better contraction.
- If it is difficult to do the exercise with straight legs, you can bend them slightly at the knees.
Training program
In the vastness of the network, there are many training programs with which you can pump up your abs quickly. Below you can familiarize yourself with several methods of this kind and choose the one that suits you the most.
Option number 1:
Option number 2:
Option number 3:
Now you know how to build abs at home. We wish you success in your training!
Greetings friends! A lot of people are puzzled by the question how to quickly pump up the presshow to make cherished, beautiful cubes on the press. And today I will teach you how to do it.
To begin with, I will dispel a few myths and misconceptions about the press:
When pumping the press, it is impossible to pump up a certain segment (top or bottom). The rectus abdominis muscle is one, and the divisions that we see are muscle fascia that visually divide the press into parts. The rectus abdominis muscle either contracts or not, so I use all the exercises whole press, just some exercises more or less shift the emphasis to a certain part.
If we train the abs every day, then it will become big and beautiful. This muscle, like everyone else, is no different in training, it also needs rest time to recovery.
By pumping your abdominal muscles every day, we will thereby burn fat in this area. Friends, there is no local fat burning, fat burns throughout the body at the same time!
Remember 2 main rules:
1) To see your abs, you need to get rid of body fat!
2) To have cubes, muscles must be pumped!
How to train correctly
Since the press is a small muscle group, it does not need to be trained a lot and often. A few exercises 2-3 times a week are enough.
The main functions of the rectus abdominis muscle:
Twists (pulls) the upper body to the lower (pelvis)
Twists the lower body (pelvis) to the upper body
From this it should be concluded that training this muscle group is quite simple.
Exercises for the abs
1. The lying curl is a basic and basic exercise for the abdominal muscles.
Keeping your hands on your stomach is easier to do than keeping your hands behind your head.
The lower the slope of the surface (the head is lower than the pelvis), the more difficult it is to do.
As you can see, it is possible to complicate the load not only by weights, but also by the methods of performing the exercises.
– Since this exercise twists the pelvis towards the body, people mistakenly believe that it trains the lower abdomen. It is necessary to lie down so that you can rest your hands on something, for example, near a battery. The main task is to twist the pelvis, and not just the legs. The function of the press is twisting the pelvis, not the legs.A few nuances:
The more the legs are bent, the easier it is to do. With straightened legs, the load is greater.
The higher the head is in relation to the legs (the slope of the bench is upward), the more difficult it is to perform the exercise. Hanging on a horizontal bar and raising your legs is the most difficult option.
The abdominal muscles, like other muscles, have 2 types of fibers. White (strength) and red (hardy). They need to be trained in different ways.
We train every other day, alternating different types of loads.
The key to muscle growth is a constant progression of loads.
Is it possible to pump up the press at home so that the cubes appear on it? Purposefulness is one of the traits of a real man, there is nothing impossible for him. Even if you have to work hard to achieve the goal.
In the article you will find a description of effective exercises for losing weight and strengthening the abdominal muscles, which are suitable for both beginners and experienced athletes.
About the training program
for a perfect abs, you need to train all groups of abdominal musclesThe muscles of the press are divided into three groups - the upper, lower press, oblique muscles. Each group has its own exercises:
- upper press - twisting;
- lower press - exercises with raising the legs;
- oblique muscles - twisting with a twist of the body, lateral twisting.
How to quickly pump up the press at home (video workout):
How to do crunches?
there are many abdominal exercises, but crunches are the most effective Direct
I.P .: lying on the floor, legs bent at the knees (90o), palms under the back of the head.
Smoothly, without jerking, using force, the shoulders are lifted and moved forward to the pelvis, returning to I.P.
With a turn
The same, with a turn of the body to the sides at the top point.
Inverse
I.P. - also.
On inhalation, the hips are torn off the floor, the legs, without changing the bend angle, are trying to pull up to the chest. To complicate the exercise, a ball is placed between the knees.
Side crunches
Exercise narrows the waist.
I.P .: lying on its side, rest on the elbow.
The pelvis is raised and lowered, bending at the waist.
Complex for beginners
if there is no horizontal bar, then you can raise your feet on the floor
- Crunches on the press.
- Vertical and horizontal scissors. Lying on the floor, perform horizontal, vertical movements with legs raised 30 cm from the floor.
- "Bike". Lying on the floor and raising their shoulders, as in straight twists, they try to reach with their elbows to the knee from the opposite side, while simultaneously pulling the leg bent at the knee to the elbow.
- Exercise climber.The starting position is as in the case. On inhalation, the knee is pulled up to the chest, on the exhale, the leg is straightened. Then repeat the same with the other leg. Perform at a fast pace for 30 seconds or longer.
- Raising legs on the bar, (if there is no stadium or wall bars nearby, then you can lie on the floor).
How to remove the belly?
exercise "plank" will help to remove the stomach Is it possible to remove the stomach by pumping the abs? To answer this question, you need to know one nuance. He is in the internal muscles of the abdomen, which are practically not worked out during training, are relaxed and bulging. Therefore, even thin people can have a stomach. There are other exercises for this part of the muscular skeleton.
I.P .: as when performing horizontal push-ups, the abdominal muscles are tense. In this position, they are delayed for 10 seconds. Then they lower themselves to the floor, inhale deeply, return to their starting position and perform the exercise again. The duration increases over time. Despite the apparent lightness, it is not easy for a beginner to perform this exercise.
They do the same, but rest on the right arm, bent at the elbow, and the right leg. The plane of the body is perpendicular to the floor, the left hand is lifted up. Repeat the same for the other side.
Burning belly fat in the flanks
you need to do the exercises slowly, without rushing To burn fat on the abdomen and sides, twists are done, but without weights, "to the last strength."
Losing weight in a separate part of the body will not work. Additionally, you need aerobic exercise or. These include active games - basketball, tennis, etc. They not only help burn fat, but also increase endurance, strengthen the heart and blood vessels.
Press pumping table for 14 days
| Day | Reruns | Approaches |
| 1 | 20 | 4–5 |
| 3 | 15 | |
| 5 | 25 | |
| 7 | 20 | |
| 9 | 15 | |
| 11 | 30 | |
| 13 | 20 |
Start with 1-2 sets, gradually increase their number. Rest on even days.
Intensive video workout for advanced:
Errors
Here are the most common mistakes beginners make when trying to improve their abs.
- Ignoring complex exercises. Comprehensive workouts help to work all the muscles in the body. Therefore, the program includes, cravings, etc.
- Working out the abdominal muscles requires a lot of effort and energy, so they are done last.
- For cubes, the press is pumped every day, they are engaged several times. This is true, but the same effect is achieved if you train 3-4 times a week, performing 3-4 sets. There is no sense in wasting extra energy.
- Incorrect execution. Often, beginners perform movements in a way that is easier for them to do. Such connivance does not work and often ends in injuries.
- Not to be neglected - they create a beautiful posture. This is what the exercise works for.
- When performing twists, they do not bend much, otherwise the muscles stretch and the tone of the abdominal wall decreases.
- Long lessons according to the old program, without complication and new exercises. The muscles get used to the stress, and at some point the workouts stop bringing results. As soon as the exercise becomes easy to perform, it is complicated, the number of repetitions increased, or replaced with a new one.
- Hope for gadgets from TV shops. The products are designed for lazy people who train afterwards anyway.
Additionally - food, water
replace fast food with vegetables So that the layer of fat does not hide the spectacular cubes, proper nutrition is a prerequisite.Fatty, fried, fast food, cakes with cream, smoked meats, and sugary carbonated drinks are forgotten. The simple carbohydrates found in chips, most desserts, potatoes, and baked goods only add to the challenge.
To remove fat on the belly and sides, the ratio of fats, proteins, carbohydrates in percentage terms should be 20/50/30.
The menu is based on:
- porridge (buckwheat, pearl barley, unpolished rice);
- lean meats (chicken, turkey, beef);
- fish and seafood;
- raw vegetables and fruits (especially apples, cucumbers, avocados, carrots);
- legumes (peas, lentils, soybeans).
Seasonings speed up metabolism:
- hot (cayenne) pepper;
- cinnamon;
- ginger;
- mustard.
Testosterone is a male hormone that helps build muscle and burn excess calories.
Increase testosterone levels with the right food. Carrot sticks with avocado puree sauce contain beta-carotene, which is involved in hormone synthesis.
Water balance is important. In just a day, they drink up to 2 liters of clean water.
Metabolism will accelerate by 30% if you drink a glass of cold water with a temperature of up to 5 ° C.
It is important to remember that an athletic physique requires a holistic approach. The first results appear no earlier than a month later. The task becomes more difficult if the person is very heavy. They start with minimal physical activity - walking, swimming, then start intensive training.