The relief press is a dream of almost every person. Indeed, in fact, the rectus abdominis impresses others. In order to have a beautiful abs, the training program must be carefully planned. There, all the nuances are taken into account, and standard exercises are suitable for absolutely anyone.
Features of the abdominal muscles
Before drawing up a training program, you need to know some rules that must be followed during a standard exercise (being in a horizontal position, the legs bend at the knees and rest on the floor, hands should be behind your head, but not fastened with a lock):
- The exercise begins with a lift of the shoulders, the gaze should fall clearly on the knees.
- The case can be lifted by only 35 degrees, while slowly.
- Chin is not allowed to lean against the chest.
- The loin should not be torn off the floor.
- After bending by 35 degrees, it is necessary to linger in this position, straining the press to the maximum.
Only with these rules, you can pump up a chic press. It is precisely in this that its features lie. The abdominal muscles require special attention, so you will have to work hard.
Fat fight
The best abs exercises are described below. A training program of this type is suitable for every person and does not cause any harm to health. They do not need excellent physical shape. Such exercises will help lose weight, remove unnecessary centimeters, and then form a relief press.
This is a really effective way to combat body fat in the abdomen. Thanks to regular training, the body will tone up and lightness will be felt inside.
Circular training
Most often, people prefer circular exercises for abs. The training program at home is quite relevant now for many people. After all, this will not require additional equipment.
Circular training is a fast pace of exercises and minimum rest time between them. Such loads help to start the process of burning fat, which will lead to perfect physical fitness.
Exercises for Men
The general press training program for men includes the study of all muscles separately (upper, lower, oblique muscles). Below are the most common and most simple exercises, using which you can achieve a dream and get a chic press.
- Raising both legs. This is one of the most important exercises present in a workout for the press. The training program must be compiled with it in mind. Fulfillment: lying on the back, hands are placed along the body, both legs (even) are raised to the formation of a right angle, and then slowly returned to their original position.
- Raising one leg. It is performed in the same way as the first exercise, but the legs alternate. That is, first one leg rises to the end, comes back, and then the other repeats the same thing.
- Twisting from the knees. Kneeling, hands behind head doing twisting. The elbows should touch the opposite knees while tilting. Here it is necessary to strain the press to the maximum.
- Bike. The home press training program could not do without this exercise. Starting position: lying on your back, arms along the body, legs bent at the knees and create a right angle. Fulfillment: without taking your arms, shoulders and lower back off the floor, you should perform normal movements with your feet, simulating the torsion of a bicycle pedal.
- Vacuum. On all fours with a perfectly straight back, the following actions are performed: on a deep breath, the abdominal muscles are tensed as much as possible, the abdomen is retracted, and on exhalation the abdomen relaxes. You only need to breathe through the nose, without holding your breath.
- Raising legs on the crossbar. The most difficult exercise, which will require a ladder or horizontal bar. Hanging on the crossbar, straight legs need to be raised to 90 degrees. All the abdominal muscles work here, so this exercise is considered the most effective, but at the same time difficult.
Women's exercises
A flat stomach is every girl’s dream. At the press, the training program is carried out at home, without any additional equipment. In fact, women's exercises are much easier than men's, because a strong load on the weaker sex can lead to not very good consequences.
Standard exercise
Of course, the press training program for girls includes the most common exercise. It is performed in the following order:
- You need to lie flat on the floor, bend your legs at the knees and rest on the floor, and put your hands behind your head.
- On the exhale, the shoulders rise, and behind them the shoulder blades. The loin all the time remains in a motionless state, tightly fitting to the floor.
- In just a couple of seconds, it is necessary to lower the shoulder blades and shoulders again to the floor (on inspiration).
The correctness of the exercise is very important, because otherwise the desired result will have to wait a very long time.
Advice
For the ideal form of the female body, only 15 minutes a day will be enough. The simplest exercises will provide cubes on the press and excellent condition.
Repetitions should be performed approximately 20-45 times. It’s not worth it to strain yourself and do everything through force, but you don’t need to feel sorry for yourself in this case either. Each person can independently determine what kind of load can be given to the body so that it copes without problems.