exercises for the abdominal There is hardly a woman who does not dream of beingslender. Thin waist, tight buttocks and a flat stomach - this is the ideal of the modern representative of the fair sex. Unfortunately, with age, muscles become flabby, and the body begins to lose its appeal. The problem zone for any woman is the area of ​​the abdominal press. Due to the peculiarities of the hormonal system, excess fat deposits accumulate in the abdomen with age. In addition, almost every woman passes the period of pregnancy and childbirth. And this also can not help but affect the condition of the muscles. Men are often worried about the rounded tummy. After all, and they have in this area with age accumulate extra pounds. This happens in many ways not only because of malnutrition or sedentary lifestyle. Muscles in the abdomen of an ordinary person are absolutely not trained. If, for example, our hands and feet move more or less during the day, therefore, the muscles in these places receive at least a minimum of load, then abdominal exercises require special exercises for the abdominal press. Tightened abdominal muscles are not only aesthetically beautiful. This is also an excellent prevention against the omission of internal organs. The trained abdominal muscles will help maintain them in a normal state. Therefore, training for strengthening the abdominal press is necessary for both women and men. Any of us can keep the beauty for years to come. But for this it is necessary to watch your body. To maintain a slender and fit figure, regular sports are recommended. And especially it concerns the muscles of the abdominal press. the best exercises for the abdominal

The structure of abdominal muscles

First of all, it is necessary to know that the abdominal press consists of several muscle groups.

  • The straight muscle is a long, flat muscle thatdivided vertically into two parts by tendons. Crossing it through the connecting fibers, due to which six zones are formed, which with regular training turn into what they call the people "cubes". A straight abdominal muscle helps to keep the back straight and responsible for a beautiful posture.
  • The transverse muscle of the press is located directly under the rectus muscle. It serves to maintain the internal organs in a normal state.
  • Outer oblique abdominal muscles pass diagonallyfrom the lower abdomen to the chest. They are large enough and are therefore clearly visible. Skew muscles participate in the processes of bending and turning the body.
  • The internal oblique abdominal muscles are located deep under the outer ones. They are almost invisible, but also play a role in shaping the beautiful relief of abdominal muscles.
  • Complexes of exercises for abdominal muscles

    We bring to your attention the best exercises forabdominals. Exercises for the upper press The easiest way to strengthen the muscles of the upper press. To do this, we use all kinds of so-called twists. Lie down on the floor, bending your knees. The feet are firmly on the floor. Hands bend at the elbows and wind over the head, closing hands in the lock. With the waist, press firmly against the floor. Now start slow twisting, trying to get your chin to the knee. Be sure to follow your lower back! If it is not pinned to the floor, you will get a load not on the press, but on the spine. And we do not need this at all. Even more effective is "double twisting" - when legs and trunk simultaneously rise. Such an exercise works in a complex and has a beneficial effect not only on the lower, but also on the upper press. Twisting is a fairly simple exercise, even for a beginner. However, it is not enough to do it 10 to 20 times. We will have to work hard and make 2 - 3 approaches 25 times each. The pace of the exercise is chosen individually. But the main thing is to do it right. Beginners can do slow twisting. The effectiveness of this does not diminish. Exercises for the lower press For the lower press, exercises based on lifting straight or bent at the knees of the feet will do. For example, it was well proven in the fight against fat deposits in the lower abdomen "reverse twisting". Lie on the floor, bend your knees. Hands freely put along the trunk, or put your hands under the buttocks. The choice is yours. On exhalation slowly raise your bent legs up, straining the muscles of the press. Make sure that the waist is as close as possible to the floor. The pelvis should be raised as high as possible. Just slowly return to the starting position. For best performance, do an exercise of at least 12-15 repetitions in 3 sets. To strengthen the lower part of the abdominal press, the ascending of the straight legs from the lying position is also used. This is a fairly simple exercise. Raise your legs in such a way that they form a right angle with the body. First 10 times with the left and right foot, then 10 times with two legs at once. As in previous exercises, do not forget about the waist! It should be firmly pressed to the floor. Taz slightly lift. Exercises for oblique abdominal muscles Due to the well-trained oblique abdominal muscles, you will have a beautiful thin waist. To maintain them in tonus, an exercise such as "diagonal twisting" is recommended. The starting position is lying on the floor with knees bent at the knees. Hands behind the head, close in the lock, press the lower back to the floor. Begin lifting, trying to reach the right elbow to the left knee and vice versa. Do 20 times for three approaches. After the first time, you will get a pleasant tension in the abdominal muscles. Abdominal Exercise Machine

    Sports equipment for strengthening the abdominal muscles

    Exercises to strengthen the abdominal muscles youYou can spend as in the gym under the guidance of an experienced coach who will develop a special training program for you, and at home. You can just do the above exercises. However, to achieve a better effect, it is not superfluous to purchase special equipment for exercises that contribute to strengthening the abdominal muscles.

  • Training apparatus Ab Rocket. This is a special simulator for training abdominal muscles. The exercise, which is performed on it, essentially resembles the same twisting that can be carried out independently, without special equipment. However, thanks to this simulator, it is the abdominal muscles that work. The back and neck do not get an extra load.
  • Fitball. This is a very popular and common sports equipment for training. Using this simple device, you can perform all kinds of exercises on all groups of abdominal muscles.
  • Hulahup, or, as it is also called, a hoop. They were also successfully used by our grandmothers. At present, hulahop is not just a metal hoop. To increase the effectiveness of this sport equipment can be equipped with special massage balls. Hulahup perfectly trains the oblique abdominal muscles and makes the waist thin. A prerequisite for training with such a simulator is to constantly keep the abdominal muscles in tension and raise your hands as high as possible. Do 30 minutes each day. In a month you will not recognize your reflection in the mirror.
  • Drive health. It can be used as an alternative to hoolahup. However, the disk health is more versatile and convenient, since it does not take a lot of space to practice with it. Thanks to the disc health you can strengthen the abdominal muscles and find a thin waist.
  • Rules for doing abdominal exercises

  • Combine abdominal exercises with aerobic exercise and proper nutrition. Otherwise, no one will notice your trained muscles under a thick layer of fat.
  • Do not use weights in the form of dumbbells. Additional weight forms volumetric muscles, which will inevitably be deposited on the press.
  • Do exercise in the morning on an empty stomach. After classes, it is desirable not to eat anything for half an hour. If you can not exercise in the morning, train in the evening. However, not earlier than 2 hours after eating.
  • Remember that to strengthen the abdominal musclesregularity is important. It is best to perform exercises daily at the same time. Combine exercises for different muscle groups. Do exercises at a fast pace, preferably without stopping. For beginners, the obligatory condition is not speed, but the correct execution of exercises.
  • Watch your breath. With exertion, exhale, relax - inhale.
  • Do not overdo the exercises with oblique abdominal muscles. Excessive workouts aimed at this area will make the waist wider by increasing the amount of oblique muscles.
  • During exercise, try to keep the press in a constant voltage. This will increase the effectiveness of the exercises. At the same time, the back and neck should be relaxed.
  • If you are new or have decided to resume workoutsAfter a long enough break, start the exercises with a small number of approaches and at a slow pace. Gradually increase the load.
  • When serious physical exertion is recommended to wear a special supporting belt.
  • Start training to strengthen the abdominal muscles can benot earlier than a month after natural delivery and only two months after the operation of a cesarean section. Loads on the stomach at earlier times can lead to serious complications.
  • Before you proceed directly to theforce training, be sure to warm up. You can just move at a fast pace, go for a run or dance. This will help prepare the body for the main loads.
  • If the next day after training musclesslightly ache a bit, do not panic. This is absolutely normal. You can continue to do the exercises in the same volume. In the event that the pain is too strong, it is better to take a break between training, so as not to harm the body.
  • Women suffering from gynecologicalillnesses, it is necessary to consult the attending physician before proceeding with the training of the muscles of the press, especially the lower abdomen. It is recommended to avoid heavy loads in the menstrual period.
  • Simple and accessible recommendations outlinedabove, will help you to always stay in shape and have a beautiful flat stomach and even posture. It does not matter, you will be engaged in a gym under the guidance of a coach, at home, using sports equipment, or simply performing simple exercises. In any case, with time you will achieve good results. Remember only that you need to exercise regularly. Do at least 10 minutes a day - and you will forget about the problem of flabby abdomen and will always look slim and fit to envy all around.

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