The problem of a bulging belly and hanging fat is of particular importance before a vacation at sea, where you want to walk around in a bikini on white sand, having slim stomach and nice abs. This applies to both men and women. This problem also touched me, but I do not pump the press to demonstrate it to others, but to fight the appearance of a small tummy, which inevitably worries me in connection with the bearing and birth of two children.
Well, the motivation I have is to remove the tummy. I didn’t really think about how to properly pump the abdominal press at home. I decided to download it in the way that everyone downloads. Well, you see, yes: put your legs under the sofa and rise at least 30 times. I got down to business, devoted every day of my whole 5 minutes of time. However, I felt that something was going wrong, all this was wrong ... I decided to get on the Internet, read information on how to properly download the press at home .
Already in 3 weeks correct swing press, I noticed that there is a result. No, the cubes have not yet appeared, and they are not the point. The stomach has decreased, the press has become hard, and it is now easy for me to pump it.
Before I talk about the rules on how to properly pump the abdominal press, I want to say that do not force your body and choose the exercises that you like. For example, I can't find mutual language with twisting movements to train the oblique muscles of the abdomen. I can't get it all. Or rather, not that it doesn’t work, but these exercises give me great discomfort. I'll tell you straight, they're annoying. Therefore, I refused them, and in general I chose for myself several exercises that suit me, which I like and which I perform with pleasure.
So, let's look at the most common mistakes that people make when they pump the press and see how to pump the press at home correctly.
1. As soon as you have free time, you are looking for a place to lie down and where to fix your legs, lie down and start pumping the press with enthusiasm. It is not right.
HOW TO. First you need to prepare the muscles. In general, it is recommended to lie down and lie down a little calmly and evenly breathe. Before starting the process, I stretch the muscles, making the torso forward, backward, to the sides several times. Then I lie down and stretch like a cat, I really like it, because I feel my muscles stretch. Then I lie down a little, breathe calmly and start to pump the press.
2. You put your legs under the sofa, or ask someone to sit on them, clasp your hands at the back of your head and lift your body completely, that is, sit down. This is wrong, and even dangerous for the spine, back muscles and muscles. shoulder girdle, since when jerking there is a possibility of stretching them.
HOW TO. Position - lying on your back, legs bent at the knees. Gently raise the torso, while making sure that the lower back does not come off the floor. It does not need any sofa and assistant.
3. When you start to pump the abdominal press, you hold your breath, make a few movements, then exhale sharply and everything repeats again. This is wrong, because during any exercise and physical work, our muscles require an abundant supply of oxygen. Otherwise, they quickly get tired and tired.
HOW TO. It is very important to observe the breath. When you raise your body - exhale, return to starting position- breath. Try it, in fact, it is much easier to pump the press this way. In order not to get confused with breathing, you need several days of training. At first, I concentrated heavily on breathing, learned to breathe freely and correctly, without thinking about it every time, on the third day.
4. Do your neck get tense and sore when you do abs? So you are doing the exercise incorrectly.
HOW TO. The trunk should rise only due to the work of the abdominal muscles. Between the chest and chin there should be a distance with a fist. Every time you feel your neck tense up, pause, relax, focus on your abdominal muscles, and keep going. The next paragraph will make this task easier for you.
5. When you pump the press, you notice that during the lift, the stomach protrudes outward. This is mistake.
HOW TO. While lifting the torso, draw in the stomach and tighten the muscles. For me it was key point fast press inflation. It's really very effective.
6. On the first day you enthusiastically shook the press 30 times, and on the second day you could not even rise 5 times. The fact is that during the work of the muscles lactic acid is released, which causes the same pain after a one-time load and a large number of exercises without prior preparation.
HOW TO. Start with a small number of repetitions, for the first time - 20 repetitions maximum, 15 is better. Even if you feel that you are not tired and you can do 15 more times, leave the strength for tomorrow, you will need it. I did 15 repetitions for the first 2 days, 3-4 days for 20, then 25, then 30, then 40 repetitions with ease.
7. You pump the press 30 times in the already mentioned form, that is, lifting the body at an angle of 90 degrees. Do not bother with the question of how to properly download the press at home. You think that this is enough, you are satisfied with yourself and in your heart you are proud that you find the willpower to devote 10 minutes to this every day and wait for the appearance of those very cherished cubes on your stomach. You will have to wait a long time. With this method of training, only the rectus abdominis muscles are affected. And the oblique muscles, and the transverse, and the muscles of the pelvis, and the muscles of the back require study.
HOW TO. You need to do several different exercises for different muscle groups. There are a lot of exercise options, I tried different ones, but in the end I left for myself a few that I consider optimal for my body, I feel comfortable doing them and they bring me pleasure.
8. You shoot back in 5 minutes, shaking the press 30 times, and happily run on to do your own thing. It is not right.
HOW TO. To effectively pump the abdominal press and not waste time, you need to work on the muscles for 30-40 minutes, well, at least 20 minutes. Then there will be a result. It takes me 15-20 minutes to do this whole thing, I can’t reach 30 in any way, I get tired, and I’m too lazy, to be honest))
At first, it was not easy to breathe correctly at the same time, do not forget to strain your muscles, count and do different exercises. But you quickly get used to it.
Now let's look at some exercises.
1. The most common exercise is lifting the torso.
Starting position: lying on your back, legs bent at the knees, feet flat on the floor, hands behind your head. Slowly raise your torso, pointing your elbows towards your knees and keeping your lower back on the floor. Hold this position for a few seconds and return to the starting position with your elbows out to the side.
2. Sit on the edge of the sofa, rest your hands on the edge, stretch your legs in front of you. Begin to bend them at the knees, pulling them towards you, and straighten them back.
3. Lie on the floor, rest your head on the sofa, grab the edge of the sofa with your hands. Raise your straight legs at a 90 degree angle.
4. In the same position, perform the "bike" exercise. Make sure that the leg span when you turn imaginary pedals is larger.
5. In the same position, the legs are bent at the knees, we are trying to get our knees to the chest and back.
6. Starting position: lying on your back, throw your legs on the sofa, hands together. Reach your hands to your knees. Return to starting position.
7. In the same position, hands behind the head. Make twisting movements, trying to reach the left knee with the right elbow and vice versa.
8. In the same position, the arms are extended in front of you. Raise your torso and try to turn your arms either to the left or to the right of your knees alternately.
9. Starting position: lying on the couch, legs straight and in weight, hands behind the head. Raise straight legs at an angle of 30 - 45 degrees, hold for 1 - 2 seconds, return to the starting position.
10. Starting position: lying on your back on the floor, arms to the side, palms down, legs bent at the knees. Raise your legs at a right angle and tilt them to the right, then to left side trying to touch the floor with your knees.
11. Lying on the back, legs bent at the knees, hands behind the head. Raise both the body and legs towards each other at the same time, trying to touch the knees with the elbows. With fast execution this exercise muscles work quite intensively.
This is not a complete list of possible exercises on how to pump the abdominal press. Try it and choose yours.
Now you know how to properly download the press at home. Do not make mistakes that others have made repeatedly, take care of your time! And yes, lovely cubes on your tummy!)))
Do you think that in order to pump up the press, you need to purchase a subscription to a fitness club and work out with an experienced fitness instructor? In fact, pumping up the press at home is quite realistic, and for this you do not need to travel anywhere. The main thing is your desire to achieve your goal and the regularity of training.
A set of exercises for the press
1. Sit on the edge of the sofa and lean on it with your hands. Straighten your legs at a right angle to the body, the heels do not touch the floor. Slowly bend your knees, pulling them towards your chest, and then return to the starting position. Do 20 repetitions.
2. Lie on your back on the floor, resting your hands on the sofa for balance. Raise your legs vertically upward strictly at a right angle to the floor, then return to the starting position. Do 20 repetitions.
3. Lying on your back, lift your legs up at a right angle and perform them rotational movements like you are pedaling a bicycle. Do 20 full rotations, then rest and do another set.
4. Remaining in the same position - lying with your back on the floor - bend your knees and pull them to your chest. Then straighten your legs again, without touching the floor with them. Do 20 repetitions.
5. Lie on your back on the floor, and put your legs on the sofa. Extend your arms and hold them together above your head. Begin to gently pull yourself up, trying to touch your knees with your hands, then return to the starting position. Do 20 repetitions.
6. Change position: place your head at the base of the sofa, and put your hands next to your head. Perform a candle while standing on your head. In the air, bend your legs as if you want to throw a ball. Repeat at least 20 times for a full cycle of flexion and extension, then rest for 40 seconds, after which you can do another set.
It is better for beginners to start doing exercises for the press with one approach. After a week, the number of approaches can be increased depending on your physical condition. However, remember that if you have diastasis of the rectus abdominis, then you can not do exercises on the press. It will help to speed up the result, balanced according to the principle fractional nutrition and containing a lot of protein food necessary for the construction of new muscle cells.
Corbis/Fotosa.ru
Are you sure that you can only stretch on the couch or? Wrong! I've put together a complete abs, thighs, glutes, back, chest, and triceps workout that you can do from the comfort of your couch. Try it great option fitness at home!
Use a sofa, bed or chair as a support, and a pillow (preferably heavier!) As a burden. When you master the exercise technique well, you can even leave the TV on during your workout and work out to your favorite news program, TV show or series.
This complex will come in handy on those days when there is no time or opportunity to get out to a fitness club or. Learn these exercises before your trip - and any hotel room will be your gym.
In fitness classes on the couch, there is perhaps only one limitation. The sofa is a soft surface, and exercises on such a surface are contraindicated in case of scoliosis. The sofa is too soft and not suitable for training at all. To find out if the “simulator” you have chosen is suitable for fitness, try to perform the first exercise of our complex on it. If you roll over instead of getting up evenly, you can’t practice on such a sofa.
Fitness at home: exercises on the couch
I have already written on my blog more than once and let me remind you again: it is very useful to supplement exercises in dynamics with static posture holds and springy movements. And of course, when completing your workout, do not forget about easy.
1. Lie on your back along the sofa, bend your knees and place your feet on the seat, stretch your arms up. Raise the body, tearing off only the shoulders and shoulder blades from the sofa and squeezing the press as much as possible. Do 2 sets of 15-25 reps.
Denis Bykovskikh/LIVE!
For what: we strengthen the muscles of the press.
2. Lie on your back along the sofa, grab the armrest behind your head or on the side of the sofa with your hands, lift your legs vertically up. Slowly lower one leg down to approximately a straight line with the body. Slowly lift up and repeat with the other leg. Do 2 sets of 10-20 reps on each leg.
Denis Bykovskikh/LIVE!
For what: we strengthen the muscles of the press.
3. Lie on your back along the sofa, grab your hands on the armrest behind your head or on the side of the edges of the sofa, lift your legs vertically up. Lower your leg to the side, being careful not to tear your back off the couch and help yourself with the movement of the second leg. Repeat with the other leg (turn over to do this if necessary). Do 2 sets of 25-30 reps on each leg.
Denis Bykovskikh/LIVE!
For what: strengthen the muscles of the press, inner surface hips.
4. Lie on your back along the sofa, grab the headrest behind your head or on the side of the sofa with your hands, lift your legs vertically up. You can bend your legs a little, but do not change the angle of the bend during the exercise. Raise your pelvis, stretch your legs straight up. Drop down. Do 3 sets of 10-25 reps.
Denis Bykovskikh/LIVE!
For what: we strengthen the muscles of the press.
5. Lie on your back along the sofa, with your feet towards the armrest. Place your feet on the armrest, you can put a pillow under your head. Raise your pelvis as high as possible, tighten your buttocks and linger in this position. Lower your pelvis onto the sofa. Do 3 sets of 20-30 reps.
Denis Bykovskikh/LIVE!
For what: strengthen the muscles of the buttocks.
6. Lie on your back along the sofa, with your feet towards the armrest. Place your feet on the armrest. Straighten one leg and lift it up. Raise your pelvis as high as possible, tighten your buttocks and linger in this position. Do 3 sets of 20-30 reps on each leg.
Denis Bykovskikh/LIVE!
For what: strengthen the muscles of the buttocks.
7. Pick up a pillow (choose a heavier one) and stand with your back to the sofa. Slightly bend one leg and rest it on the seat. The second, supporting, is also slightly bent. Lean forward from the hip, keeping your back straight. Straighten up again. Do 2 sets of 20-30 reps on each leg.
Denis Bykovskikh/LIVE!
For what: we strengthen the muscles of the buttocks, the back of the thighs.
8. Pick up a pillow (choose a heavier one) and stand with your back to the sofa. Slightly bend one leg and rest it on the seat. The second, supporting, is also slightly bent. Squat down, pulling the pelvis back, with a slight tilt of the body forward. Make sure that the knee of the supporting leg remains exactly above the foot. Do 2 sets of 20-30 reps on each leg.
Denis Bykovskikh/LIVE!
For what: we strengthen the muscles of the front surface of the thighs, buttocks, lower back.
9. Stand sideways to the sofa, put a straight leg on the sofa. Squat down, pulling the pelvis back, with a slight tilt of the body forward. Make sure that the knee of the supporting leg remains exactly above the foot. Do 2 sets of 20-25 reps on each leg.
Denis Bykovskikh/LIVE!
For what: we strengthen the muscles of the buttocks, front, back and inner thighs.
10. Sit on the floor with your back to the sofa, put your hands on it, bend your knees and straighten your arms, rising up. Perform reverse push-ups, keeping your elbows as narrow as possible and not pressing your back against the couch. Do 2 sets of 20-25 reps.
Denis Bykovskikh/LIVE!
For what: strengthen triceps.
11. Sit on the sofa, grasp the edges with your hands. Move forward to slide off the seat. Straighten one leg and lift it parallel to the floor. Bending your elbows, lower your pelvis down while lifting your straight leg up. Extending your elbows, return to the starting position and repeat. Keep your elbows as close to your body as possible and do not press your back against the sofa. Do 2 sets of 20-25 reps on each leg.