Every athlete knows that three to four fibrous tendons cross the rectus abdominis muscle along. During the exercise for the lower abdominal press , the rectus muscle increases in volume, and the tendon remains unchanged. Thus, the effect of the cubes is achieved. Creating a beautiful and embossed press is not easy. Thanks to regular training, the first results begin to appear in twenty days. Such a load motivates further work.
But the muscles of the lower abdomen will not be manifested soon. This is due to the fact that during training the rectus abdominis muscle does not work evenly, most often the upper muscles are involved. In addition, in this area, subcutaneous fat accumulates more than in the upper part, and because of it, a good relief is not visible.
If you perform targeted exercises for the lower abdominal press with maximum load, you can achieve the manifestation of the treasured six cubes.
The muscle of the lower abdomen is rather weak and small, it cannot work at full strength during movements. With the dynamic lifting of the legs, it is not involved in any way. The muscle contracts isometrically, but when lifting the hips, other muscles are included in the work. In order for the lower part of the press to be optimally included in the process, the pelvis should be brought as close to the chest as possible. This does not happen with the normal lifting of the legs in a hanging position. Muscle contraction must be felt. If it is not, then the exercises for the lower abdominal press are not performed correctly. When exercising with the use of weighting agents, other, stronger muscles may be involved in the work.
Lower Abdominal Exercise
1. Reverse twisting. The exercise is performed lying on the floor with legs raised perpendicular to the floor. Bending the knees at an angle of 90 degrees, the pelvis comes off the floor surface, the hips stretch to the chest, while the hands lie along the body. Helping yourself with your hands is not necessary, the movement of the pelvis should be accompanied only by the muscles of the lower abdomen.
2. Variations of reverse twisting. The same exercise is performed with straight legs. To complicate the movement, weights are put on the ankles.
3. Double twisting. The initial position is the same as in paragraph 1, only the hands lie behind the head. It is necessary to simultaneously tear off the legs from the floor, bent at the knees, and shoulders. In this case, the hips and chest should stretch to each other. On exhalation, you should return to the starting position. This gymnastics for the abdomen gives a quick result and is a powerful load on the press.
4. "Bicycle". The initial position is lying on the rug, hands behind the head, legs raised perpendicular to the surface and bent at the knees. Raising your shoulders from the floor, you need to reach the opposite knee with your left elbow (and vice versa), and straighten the other leg, but do not lower it to the floor. During movement, keep tension at all times.
All these exercises are performed in two approaches, slowly, intently and with tension. Such home fitness, combined with nutrition and other muscular loads, will reduce body fat daily.