A flat stomach is not just a tucked up part of the body. A well developed abdominal press will make your thighs slimmer, a waist - thinner, a figure - taut and sporty. Is not that what every woman dreams about? To become a happy owner of a beautiful embossed press, it is not necessary to raise your legs or your body for hours, hang on the crossbar and perform hundreds of other exercises. Enough to give lessons only 20 minutes a day. And this, you see, is not so difficult.
Asking the ten bodybuilders the question: "What exercise for the press is the most effective and simple?". You, for sure, get a dozen completely different answers. Alas, how many people, so many opinions. To resolve this dispute, we will finally be helped by advanced scientific research conducted on the basis of the apparatus, scientifically called "electromyograph" (abbreviated EMG). This miracle of technology can show how intensively the muscles of the human body work with these or other physical exercises. And, proceeding from these results, it is possible to determine: how to pump a press worthy of the gods at home.
Electromyographic studies revealed seven of the most effective exercises for abdominal muscles: lifting the legs on the simulator ("Roman chair"), lifting the legs in the vise, bending twists, vertical twisting, reverse twisting, twisting on the fitball, side bridges. Exercises are given by the principle - from complex to easier.
"Roman chair" or lifting legs in the simulator
The data of electromyographic studies say that lifting the legs in the simulator is the most effective exercise that activates the muscles of the press to the greatest extent. But this is only suitable for those who have a simulator at home. Judging by the activation of demand for a beautiful body and the data of online stores, buying simulators now is a fashionable and necessary thing. After all, the simulator will help to quickly pump up the press - and you do not even have to go to the gym!
Technique of execution: take the position of the visus in the simulator (the emphasis is on the elbows), while exhaling slowly raise the straight legs upwards (in the raised position they should be parallel to the floor). Try to isolate the muscles of your abdominals, do not use inertia. Raising your legs to the top point, hold them slightly in this position, then return to the starting position.
When performing the exercise, try to push the pelvis forward slightly at the top point of each lift (as if twisting it), keep your legs vertically on the floor. Otherwise, not the press, but the hips will train and come into muscle tone. The most important indicator of the correct "Roman chair" for you will be the appearance of painful sensations in the rectus abdominis muscle. These feelings will let you know what you got if you did not pump up the press instantly, then it's for sure to pull it up a bit! Start is given!
Legs in the Vise
Technique: take the position of the vis on the crossbar, hands should be on the width of the shoulders. Slowly raise the exhale straight up as you exhale, until they are vertical to the floor. Before you lower your legs to their original position, briefly hold them at the top. Try not just to raise your legs up, but to twist the pelvis, giving it a little forward.
This exercise is aimed at the oblique muscles of the abdominal press.
Technique of execution: take the position of the vis on the crossbar, then lift the bent legs up to the level of the pelvis (imagine that you sit down on a chair). Now start turning your knees (they should be brought together) in one direction. The pelvis should be raised in the opposite direction. Shortly stay at the top point, then return to the starting position. Then repeat for the other side.
Bicycle twists (crunches)
The main load in the performance of bicycle twists is in the oblique muscles of the press and thighs. This exercise is very simple, it is ideal for studying at home.
Technique of execution: lie on the floor, put your hands behind your head (elbows should be directed to the sides). Legs slightly bend at the knees and lift up. Now you need to lift the upper part of the trunk. The shoulder should extend to the opposite knee (the left shoulder reaches to the left knee, the right shoulder to the left one). Lifting and twisting the body, you should try to reach the knee not with your elbow, but directly with your body. Simultaneously with the uplift of the torso, the unoccupied leg should be straightened. Return to the starting position, then repeat the exercise for the other side.
Vertical twists
This exercise is designed for direct muscles of the abdomen.
Technique of execution: lie on the floor, put your hands behind your head, straight legs raise perpendicular to the floor. On exhalation, lift the shoulders and head up. When lifting, try to feel how your abdominal muscles contract. At the upper point, hold for a few seconds, then return to the starting position. Immediately begin the next repetition of the exercise.
When doing vertical twists, you should try to climb not at the expense of the muscles of the neck and back, but the press.
Back torsion on the bench
The one who practices this exercise should have an abdominal bench - which, in principle, is not uncommon, especially at home in those girls who have seriously decided to go in for sports.
Technique: Place the abdominal bench with a slight inclination. Lie on her head up, hands grasp the handles, legs bend and lift up. Lifting the body, try to pull the knees to the head as close as possible. The pelvis and upper back should be torn off from the bench. Maximize the body, slowly straighten your back. Passing the starting position, straighten your legs, hold for a few seconds at the bottom point. Return to the starting position.
Twisting on the fitball activates the work of the rectus abdominis muscle. Pressing a press with this wonderful multifunctional ball can be quite easy - and all this will happen at home, which is especially convenient!
Technique of execution: lie on the fitball, take a steady position, put your hands behind your head, cross your arms on your chest, place your feet on the width of your shoulders. In the starting position, your waist should be slightly bent, repeating the bend of the ball's surface. On exhalation lift the upper part of the body, on the inhalation slowly return to the starting position. Twisting the torso try to perform at the expense of the muscles of the press, rather than the hands or neck. Do not pull your head up with your hands.
Changing the position of the legs when doing twists on the fitball, you can change the load on the muscles of the press. The wider the feet of your feet are placed, the less weight will be placed on the abdominal muscles, and vice versa.
Lateral bridges
Although the side bridges are not one of the most popular exercises, they perfectly stabilize the back, and also activate the work of the oblique muscles of the press.
Technique of execution: lie on your side, placing emphasis on the legs and forearm, lift the pelvis above the floor. Perform this simple exercise first for one, and then for the other side of the trunk. Back at the time of execution, try to keep straight.