Abdominal muscles
are the favorite object for women for training not
just because a flat tummy can boast well on
the beach, but also because of the numerous other benefits of strong muscles
cortex, which include abdominal muscles.
The bark muscles are responsible for maintaining the balance of the body, the correct
posture and vertical spine and torso
person
Therefore, the desire to pump up the press at home besides
is an effective way to regularly strengthen this important
muscle groups.
And you absolutely do not have to spend money to purchase
expensive membership to the gym because
exercises for the press at home do not require
additional burdens or bulky simulators.
But remember that you also need to include in your program
aerobic training to remove fat on
the stomach.
Contents
How to pump up the press at home?
Diet
Diet и физические упражнения идут рука об руку в вашем
the desire to reduce the waist and put in order the abdominal muscles.
A simple home remedy for a flat stomach includes
eliminating fried foods from your diet,
processed items, especially those containing corn syrup
high fructose. Eating foods with
high sugar content can lead to fat accumulation
belly area. Stay away from fatty dairy products,
which contain a high proportion of calories.
Eat daily fresh fruits and vegetables, high-protein food
foods including lean meats and nuts. Drink water instead
carbonated sugary drinks.
Static diagonal twists
The inclusion of this effective exercise for the press in your
Exercise is the best way to achieve a flat stomach.
To do this, lie on your back on a soft surface,
for example, a training mat or mat, legs bent at the knees,
the feet are on the floor, the hands are folded behind the head, without forming a lock.
With the help of abdominal muscles, tear off the upper body from the mat,
trying to touch the left elbow to the right knee. Then
symmetrically do the same with the other hand. Repeat for 15 –
18 times.
Strap
This exercise for the abdominals perfectly accentuates
load on the lower, middle and upper rectus abdominis,
as well as shoulders and arms.
To do this, lie down on your stomach and then rise,
leaning on forearms and toes bent at right angles,
back straight. Your press is actively involved in maintaining this.
body position. First, you can hold this position in
for about 30 seconds, but exercise until
you will not be able to hold more than one minute.
Vertical scissors
Very successful exercise for the lower press. Initial position:
supine, arms at your sides, legs straight and raised at an angle of 45
degrees to the floor. Raise your head, tighten your abdominal muscles and
press your lower back.
Then начинайте выполнять ножницеобразные вертикальные движения
feet up and down. You can bend your knees slightly to
reduce stress on the joints. Perform movement for 1 – 2
minutes
Side elevations of the legs
During the next exercise, all are involved.
core muscles of the abdomen, but the oblique muscles experience the most
the greatest load.
Start the exercise, lying on your left side, left hand
Stretched in front of you, the right arm is located behind the head, the body
direct. From this position, lift your right leg straight to the ceiling,
then slowly lower it back. Repeat 25 to 30 ascents and
Lie on the other side.
Janitors
The following exercise “wipers” will help to effectively pump
press at home and aims to work straight and oblique muscles
belly.
To do this, lie on your back and stretch your legs toward the ceiling.
Squeeze the legs together and bend slightly at the knees. Arrange hands on
sides palms down at a 45 degree angle to your body.
Tighten your abdominal muscles to support your back, and then lower your legs.
45 degrees to the left.
Return to the starting position, and then slowly lower them to
45 degrees to the right. Do 20 to 25 repetitions of each
parties.
