Everyone wants to look attractive by the beginning of the summer season. That is why the training of the press is of great importance. The best exercises for the press can be performed independently at home or in gyms under the supervision of an instructor.
According to the majority, the last option at the initial stage of preparation is most appropriate. A specialist will help you choose the best exercises for the abdominal muscles .
The basic rule for success
What is most important for those who want to get a beautiful tummy, lose weight? This can be achieved by observing the principles of healthy eating and performing special exercises for weight loss (aerobics, exercises in water, etc.) or by exercising on simulators in the gym. With the help of such actions, excess fat is removed from the sides and abdomen.
Female physiology
Women are much more difficult to succeed in pumping up the press, especially its lower part. This is due to the physiological structure of the muscles of the body. In women, much more fat is deposited in the lower abdomen for bearing the fetus during pregnancy, so the so-called cubes do not constantly stay on the stomach. Usually, athletes achieve this with the help of a diet and increased load for several weeks before the competition, as well as performing an individual, best set of exercises for the press.
For those who play sports unprofessionally, it is enough to make the abdomen flat and ideal by tightening the muscles. During training, the main thing is not to spare yourself, but at the same time not to overwork. You need to choose an individual exercise for a good abs, which is suitable only for you.
How to prepare for the lesson?
It is very important not to binge before class. The last meal should be no later than 2 hours before the gym, but also on an empty stomach, you can’t do it either. If a person eats tightly before training, then during the lesson it will be impossible to perform the exercises efficiently due to an overfilled stomach, and the returns will be weak.
30 minutes before the start of the lesson, you can drink a special energy cocktail (sports) or a mug of strong tea, best of all green. To increase muscle mass eat a protein bar.
After training, eating is allowed no earlier than 2 hours, water should also be limited (you can only rinse your mouth).
Be sure to carry out a warm-up. Muscles should be warmed up as much as possible. If weight loss comes first, then before doing an exercise for a good abs, you need to do aerobics. You can spin a bike, walk on a track, or just do an easy run.
How to carry out exercises?
When doing exercises on the press, it is important not to fasten your hands on the back of the head to the lock. You just need to put your hands behind your head and touch your earlobes with your fingers . At the time of lifting the body, it is important to feel tension throughout the back. Also, you can not reduce your elbows. They must be put apart. If you do not follow these rules, the load during exercise is much reduced.
Classes are usually held in 3 sets. You can do more, but not less, since it is proved that the exercise for a good press with fewer approaches does not bring results, as well as the implementation of one long approach (due to fatigue).
The number of repetitions of one exercise should be at least 10–25 times. Experienced athletes recommend performing the exercise for a good press until it becomes clear that the last repetition can be done only at the expense of willpower.
Training can be carried out every day, but for the best result, it is important to alternate days with intensive exercises with days when 1-2 press exercises are performed during the main corrective (morning) gymnastics. Due to such alternations, a gentle load on the abdominal muscles takes place, which at the same time does not allow them to relax, constantly keeping in good shape, but not overloading.
To achieve good results and not harm the body, it is important to monitor breathing. During a power load - muscle contraction - it is necessary to make a sharp short exhale through the mouth, and when the muscles are relaxed, inhale the air slowly and deeply through the nose.
10 best abs exercises
- Lie on the floor, lower your arms along the body. Leaning on the shoulders and heels, raise the body up and hold out in this position for as long as possible by compressing the muscles of the press. It is important to ensure that the housing remains in the upright position and is highest from the floor.
- Spread your arms to the sides, bend your legs at the knees. Raise the pelvis as far as possible from the floor. Alternately raise your legs and pull the knee to the chest, and then return to the starting position.
- Hands spread apart, right leg straight, left bent at the knee. Put the heel of your left foot on your right knee. Lift the right leg 90 degrees up and slowly lower it. Repeat the same movement with the left foot.
- Lying on your back, raise your legs bent at the knees and pull them to your chest, while lifting your head, shoulders, shoulder blades. After bending, unbend and relax in the starting position. Hands should be wound behind the head.
- Hands behind the head, legs bent at the knees and divorced. Reliance on the feet. Raise the right leg and pull the left elbow to the knee, while also raising the head, shoulders and shoulder blades. Repeat with the left foot and the right hand.
- Lie on your back and cross your straight legs. Raise your straight arms and make the lock with your brushes forward. Lower them to the floor behind the head. Raise arms and legs at the same time and move them to the right. Lower. Repeat the exercise to the left.
- Raise straight legs 90 degrees and then lower.
- Spread your arms to the sides, raise your legs 90 degrees and slightly spread. At the same time to bring and spread arms and legs.
- Get on all fours. Keep your back straight. Raise the leg bent at the knee up, and then lower it, trying to reach the chest in this position. Make several sets with each foot.
- Sit on your buttocks and spread your arms to the sides. Keeping your back straight, turn the body to the right, and then immediately to the left.
The best exercises for the lower press are raising straight legs from a prone position and moving them to the sides. Repeating such exercises is necessary in 3 approaches, at least 12 repetitions in each direction.
Multifunctional exercise
The best exercise for the press is the bike. Its execution starts from 1 minute, gradually increasing the time to 10-15.
This exercise is also considered the best for weight loss. In this case, it is performed in 2 approaches. Start with 2-3 minutes a day and gradually adjust the time to half an hour. It must be done at different speeds. First, slowly, then gradually speeding up the pace, leading to a very fast rotation, after which they again slow down movements, trying at the end of the lesson to pedal the pedals as slowly as possible for several minutes.
Tricks to improve the result
For the greatest effect, you can gradually introduce certain difficulties into training. This can be weight training, increasing the number of repetitions or sets, reducing the rest time between sets (every week, and then every 5 days to remove for 5 seconds) and slowing down the movement.
How to make a slowdown?
Slowing backward movement is one of the effective methods. It is necessary to do the exercise at normal speed, and then return to its original position at a slow pace. The return to the starting position begins with 3-4 seconds and gradually reaches 10. This exercise is quite difficult, so the instructors advise them not to abuse it.
If the rules of the gymnastics technique are not followed, you can break or pull the muscles. This condition is quite painful and requires a certain amount of time to recover, which pushes the time for training.