Do you know that:
- To pump the abdominal press, it is necessary to train the muscles of the waist and buttocks;
- The available extra pounds are in the waist area, so before starting the swing press should do aerobics (running in the morning, an exercise bike);
- Start pulling the buttocks and the press should be with simple exercises. For example: lie on the floor, arms outstretched, and lift your legs, without bending at the knees; perpendicular to the floor, and then, again without bending, tilt them diagonally to the right, and then to the left hand;
- it makes no sense to do 100 exercises per day just like that, the main thing is to do them correctly;
- if you feel a burning sensation in the lower back while performing exercises to pull up the buttocks and the press, stop and rest a little;
- if you want a completely flat belly, you need to swing the muscles located in the lower abdomen;
- The results of training you will see at least 2 months later. But to achieve the result you need to engage at least 3 times a week.
Internal muscles of the press
Without working out the internal muscles of the press to achieve the ideal tummy is not so simple. And to use the internal muscles, it is enough to follow the following recommendations. First , include the exercise " Drawing in the belly " in the exercise - it involves the transverse muscle. Put your hands in your hips, exhale, pull your stomach as tight as possible, count to 4 and slowly relax. Start with 100 times. Secondly , do not forget about the leading muscles - they are on the inside of the thigh. When they work, the internal oblique muscles of the abdomen and the transverse muscle are straining at the same time. Therefore, while performing exercises on the press, squeeze your knees tightly. You can pinch between your knees a small dense pillow or a medical ball. Thirdly , you need to activate the gluteal muscles. Their reduction also trains the transverse muscles of the abdomen. Exercises for the press in this regard must be done with tight buttocks.
Complex "7"
The order of the exercises do not change. Each repeat 10 times. Train so twice a week. Do not forget about the tension of the muscles of the press, buttocks and thighs.
1. Lifting the body on the ball . Sit on the ball, put your feet on the floor, take a stable position. Feet your feet on the width of your shoulders. Tighten the buttocks. Squeeze your knees. Then you have to exhale, draw in your stomach and slowly lower the body back. In the next stage of the exercises, it is necessary to inhale and exhale again with the body lifting. At the same time, keep your hands in front of your chest.
2. Screw . Lie on your back, bend your knees. The feet must be on the floor, the head and shoulders slightly raised. Strain your buttocks and pull in your stomach. Then knees should be turned to the right, and the body should be raised and turned to the left. Be sure to pause at the top to three counts. At the start of the exercises, you should inhale, and when you return to the starting position, you should breathe out. Make sure that your back from the floor is not too far away. Repeat this exercise for tightening the buttocks and the press 10 times to the right and left.
3. Lifting the case . When lifting the body, legs in the knees should be bent, while keeping the feet on the floor. Take the medical ball with your hands and keep it at the chest level (in front of you). If you do not have a special ball, you can just stretch out your arms in front of you. Lift your shoulders and head. Do not loosen the loin from the floor. When the ball is almost reach the knees, start straightening as slowly as possible legs. Stretch forward until you touch the socks. In this case, the legs must be straight. Return to the starting position and repeat all movements in reverse order. When the middle of the back touches the floor, knees bend, pulling to the buttocks of the foot. Then lean back slowly. Breathe at the same time.
4. Exercise for a tightening of the buttocks and the press . Lay down on the floor, place your hands along the body. Raise your legs, bend them in your knees, cross your ankles. Lift your shoulders and head. With your left hand, reach for the heel of your right foot. Raise the right hand over the floor by 8-10 cm. You can not help yourself by pulling up the heels. Do not take your back from the floor. Return to the starting position, but keep the head and shoulders above the floor. Begin the next repetition of this exercise from this position. It is recommended to do 10 repetitions. The position of the ankles should be changed and stretched to the heel of the left leg. When stretching to the foot, you should exhale, and when you return to the starting position, breathe in.
5. " Double V ". In the lying position, you need to bend your knees, while supporting your head on weight with your arms crossed. Straighten your legs to 45 ° to the floor, now about 15 cm lower them and strongly dilute the socks. Again, raise your feet by 15 cm and remove your socks. Return to the starting position. Before the start of the movement, take a breath, when you return to the starting position - exhale.
6. Scissors . Raise the straight legs in a prone position. Lift your shoulders and head, then turn your shins with your shins. Lower the left leg, while the left palm should slide along the leg. Take your right hand straight back. The leg can not be lowered too low - a deflection is formed in the lower back. Perform a "scissors" 10 times in each direction, alternating movements. Exhale - when you lower your leg and arm, inhale - between repetitions.
7. The Birch . Do a "birch", supporting the pelvis with your hands, elbows are restrained on the floor. Put on the floor of the palm and lower your legs at the same time by the head. Spread the legs with the letter V. The vertebra behind the vertebrae, lower your back to the floor. Return to the starting position. Exercise can not be done if there is pain in the lower back. Inhalation is done when you lower your arms and get your feet behind your head. Exhale - when you breed and lower your legs.
Karate-aerobics
This direction of aerobics is becoming more popular in our country. Carat-aerobics improves coordination movements and promotes general endurance, strengthens the respiratory system, the heart. Perfectly supports the figure, contributing to the tightness of the buttocks and the press. Do it better under the guidance of an instructor. Attention! It is suitable only for physically trained people. We present some basic exercises of karate-aerobics:
1. Use your hands to simulate the capture of the enemy and hit him on the knee. Vigorously perform first one, and then the other foot, preferably with music. It is important not just to raise your knee, but to do it with force, as if to strike. Repeat sideways, forwards, backwards. But do not once again strain the body.
2. Place your feet on the width of your shoulders, your knees are half-bent. Hands squeeze into fists and press to the trunk. Make a punch forward, while turning the palm down and return to the starting position. Repeat in turn with the left, then the right hand, until you feel tired. If after 2 minutes and did not feel tired, pick up light dumbbells and repeat.
3. Bend the legs half way, one slightly to the side, put your hands in a protective pose at the face. Put a kick: with a sharp movement, throw out a straight leg, the one that was lagged behind. Go back to the starting position and change your legs. Quickly perform a series of strokes, constantly changing legs.
4. Stretching of the muscles of the legs. At first, stand on your knee, hand tighten the foot of the second leg to the buttock, freeze for 3 seconds. Return to the starting position. 2-3 times, change your leg. Then stand on your knee and pull the other leg in front of you, try to straighten it in the knee and put the heel forward. 5-7 times for each leg.
Now you know how to do exercises to tighten the buttocks and the press, you can achieve excellent results at home.