Each of us wants to have an ideal figure, in particular, an elastic and toned stomach. Therefore, abdominal exercises are so popular. They are not too complicated and require only patience and a systematic approach.
Exercises for the press - gym or your own apartment?
To lose weight and maintain a figure, many visit the gym. To achieve the effect, it is important to know the necessary exercises for the abdominal muscles and the correct technique for their implementation.
To pump up the press in the gym is quite real. Of course, you have to work hard - sitting on the couch, you do not have to wait for the appearance of the cubes. But with the wrong approach, you won’t get a load in the gym in a month. To pump only abdominal muscles, concentrating all efforts on it, is the wrong strategy. Let's look at the one you need.
What is most important
First of all, be sure to go on a diet. Want to lose weight - organize yourself a calorie deficit. The second point is regular training. Then the results will be available.
If for some reason the press exercises in the gym are not available to you, do not worry. In general, it does not matter where the classes will be held - at home or on the side. Own discipline is important! In particular, do not lengthen the pauses between sets or the exercises themselves. They should be no more than one and five minutes, respectively. Even if you’re really tired ...
Moments decide everything
A five-minute pause between exercises can subsequently be turned into a two- or three-minute one. But do not rush - an excessive load will not bring to good. Five minutes is enough time to relax and continue training. But if this period is increased, the outflow of blood and the return of muscles to the "pre-sports" state will begin. That is, training will go down the drain. So the conclusion: to monitor the pause time is very important.
You need to approach the lessons in an integrated way. The press, as you know, has an upper and lower part, as well as lateral and oblique muscles. If you want to have cubes, pay attention to each of them.
So what exactly needs to be done? Press exercises, photos of which you see in this article, are aimed at different sections of it.
Top press
He can swing the torso lifts. Start with twenty to thirty climbs. Top press exercises require at least five approaches. Each time their number can be increased. For proper execution, you need a bench. We sit on it, fix our legs, put our hands behind our heads. At the lower point, it is recommended to bend as much as possible. If it’s hard for you, cross your arms over your chest.
Lower press
He is rocked by a lift of his legs. The intensity is the same as with the upper press. We lie down on the floor, raise our legs five approaches thirty times. It is even better to do this exercise on the horizontal bar. At the same time, not only the muscles of the lower press, but also the forearms, “wings” and pectoral muscles work. Do exercises on the abdominal press evenly, not allowing indulgence.
Oblique muscles
We will need a bar from the bar. We sit on a bench behind him, turn the torso left and right. Beginners will have three half-minute approaches. Gradually, five approaches per minute should be sought. Dumbbell abs exercises are also effective.
Lateral muscles
They are strengthened by slopes to the side. Stand straight with feet shoulder-width apart. You can tilt to the side with dumbbells for efficiency. Beginners need only three half-minute approaches. Gradually, the load increases. Additionally, you can hold a dumbbell behind your head. Knowing these little tricks, it is quite possible to do at home. Perhaps the press exercises with dumbbells are the most affordable and cheapest version of the simulator for almost any condition.
Recall: rest between sets - no more than a minute. It is forbidden to do exercises with a full stomach. Eating and training should be separated by at least a couple of hours.
Conducted scientific studies have shown that most do not distinguish between upper and lower abdominal muscles. That is, to say for sure where exactly the load goes is almost impossible. In addition, several different muscles are always involved in the work at once.
We use simulators
Be aware that press exercises, photos and videos that are used for advertising are not that effective. Inflated athletes in these videos, claiming that fifteen minutes daily are enough for exercise, are just cunning. Special studies have shown that simple body twisting involves muscle work better than any exercise equipment. Moreover, it turned out that the most expensive devices are the least effective. As a rule, they are only good for general fitness.
The effectiveness of a special roller for pumping the press is also greatly exaggerated. The best results in practice are given by classical twisting without any roller. In addition, when using it, high loads on the lower back cause quite severe pain.
Thus, exercises in the gym on the press most often only help motivate yourself to play sports. Well, create an image of a "serious pitching."
Do not forget about diet
Eating fatty foods after class will nullify all your accomplishments. Do not rush to the kitchen in the next couple of hours after training. And do not eat heavy food, try to focus on proteins and proteins. Drinking them in sufficient quantities is the basis of health care.
The protein norm for an adult is about one hundred and twenty grams per day. Eat some meat or fish, but do not overeat. Although a full-fledged workout is so conducive to a hearty dinner and relaxing on the couch in front of the TV! But you have to overcome laziness and love discipline.
A novice athlete should remember that exercise in the gym on the press is by no means a panacea for everything. There is no miraculous remedy that instantly and completely burns fat on the stomach. The purpose of the exercises is to strengthen the muscles, and if they are hidden by the fat fold, then the main thing is to get rid of it.
We pump cubes in a short time
Both men and women want to know how to do this quickly. Before the start of the exercises, it will not hurt them to know how these “cubes” are arranged and work. In fact, this is a muscle of the abdomen, called the rectus. In addition to it, the aforementioned oblique muscles (mainly external, coming from the armpits to the center of the abdomen) are important in an aesthetic plan.
In everyday life, the direct muscle is called the press. It is clearly visible on the surface of the abdominal region and in the form of two vertical stripes separated by a tendon. It is viewed in the form of a track about 2 cm wide, extending from the sternum to the pubis. Another group of tendons is located horizontally. Thanks to them, we can observe press cubes.
Upper and lower press
Understanding the structure of the press is important for its proper pumping. In fact, at any load, all muscles are involved. But why, then, does the lower press constantly lag behind in development?
There are two main reasons for this. First, the muscles in the lower abdomen are very thin, it’s difficult to pump them. The second - the device of the human body provides for a more powerful and adapted to work the upper part of the peritoneum. And it’s even more difficult for women - nature has provided a minimum number of nerve endings in this area (muscles of the lower abdomen) due to monthly menstrual pains.
conclusions
Any exercises on the press pump it completely. That is, exercises on the upper press are effective for the lower.
There is no need for a huge variety of exercises for training.
The lower part is always developed worse than the upper.
How to make the press quickly noticeable?
To do this, you need to solve only two problems:
- increase in muscle volume;
- reduction of body fat.
There are misconceptions about burning fat. It is not possible to remove its deposits locally, that is, in one separate area. This can only be done all over the body! This process is a chemical reaction, any saunas, massages and body wraps only accelerate cellular blood flow, but do not burn anything.
Talk about specific exercises.
Finding effective ones is not so difficult. After all, in fact, you have to train just one muscle. The press works quite simply - twists and spins the pelvis relative to the body. Understanding this, you will avoid many complex and ineffective exercises because of their futility.
The main types of press loads are twisting and reverse twisting.
Twist lying
This is the main exercise, you can perform it at home, especially with a lack of time. They can work out the rectus muscle best.
Do exercises on the press on the floor, chair or inclined board. To increase the intensity, you can apply some tricks.
For example, to change the position of the legs - the higher they are, the easier it is to do the exercise. Lower your legs to the floor and reduce bending (move your feet away from the buttocks) - you will see how the load immediately increases.
Change the position of the hands - the closer they are to the stomach, the easier it is to do. Close the brushes behind the head.
Change the angle of the bench - the larger it is, the more effective the load. In addition, you can put a pillow under the lower back.
Reverse twisting
Often they are called lower press exercises. This is the “reverse” version of the classic twist, and it also engages the entire press. There are many options for its implementation. You can do lying down (raising legs or pulling your knees to yourself), hanging on the horizontal bar, etc.
Here is the fastest way to get what you want. Lie down on the floor, behind the head you need to have support for the hands. This is to ensure that the upper body remains motionless. Exercises in the gym on the press are carried out on special equipment. At home, you can catch your hands on a bed or battery.
The main goal of the exercise is to raise the pelvis! It is the pelvis, not the legs. It’s better to completely forget about legs. It is the pelvis that should be torn off the floor - this is the task of the press. Raising the legs is an additional unnecessary load for him. The farther the heels are from the pelvis, the more difficult the execution. If you are not yet ready for heavy loads, bend your knees. The slope also matters. The lower the case, the easier it is for you.
A typical set of exercises
It is believed that a quick method to pump up the press is a frequent repetition of exercises. There is some truth to this. As mentioned above, it is important to correctly calculate the number of repetitions and the size of the pauses between them.
The best muscle hypertrophy is achieved with 3-4 approaches and a pause of 30 seconds. This is the best time. By increasing acceleration, we increase the load.
A sample training program might look like this. First, we perform twisting of the lying. We do 4 approaches (each 20 times). Then - raising the legs (best in the hang), 4 sets, each 10 times.
Remember the diet!
The right diet for a beautiful abs is very important. What is excess fat? These are the energy reserves created by the body if more calories are consumed than consumed. Fat reserves, unfortunately, are distributed very unevenly. In women, mainly on the buttocks and hips, in men - on the stomach.
Nature intended women to bear children, and their fat reserves are localized in certain, very inaccessible places. Usually this is the inner surface of the hips and the breeches.
Two types of fat
Men - natural hunters - are waiting for abdominal obesity. The deposition of "reserves" on the abdomen of physical activity in men does not prevent. This fat on the stomach is subcutaneous and visceral. The first lies between the skin and muscles. Getting rid of it is pretty easy.
Visceral is another matter. It is located between the muscles and organs of the abdominal cavity. Its purpose is to protect the latter from injury. But in the amount that some men sometimes manage to accumulate, he is clearly not needed!
Is it possible to “dry” the press?
As already mentioned, it is impossible to separate from the rest of the body! A special diet will be required.
First of all, remove trans fats from food. These are sauces, mayonnaise, ketchup, all kinds of chips and french fries. They create a huge burden on the heart, inhibit the metabolism and prevent weight loss.
Then you should replace fast carbohydrates with slow ones: sweets, buns and cakes - with cereals, fruits and vegetables. Muesli with milk is very useful because of the high fiber level.
Exclude saturated fats. We replace pork and any fatty meat with fish or chicken. It is important to consume enough protein. His daily rate is 2 grams per kilogram of weight.
Good luck building your perfect press!