How to pump up the abdominal muscles?
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To make the press relief, you need to ensure the correct load for all groups of appropriate muscles. We will offer an effective and at the same time quite simple set of training, which is suitable even for beginners.
A set of exercises for the press
The exercises we used to strengthen the abdominal muscles are designed to train the upper and lower abdominals, as well as the oblique muscles, provided that you have a healthy back. Beginners at first can be limited to one approach for each exercise, but to get a tangible effect, at least 2 approaches should be followed. We start and finish the exercise stretching the abdominal muscles.
We lay down on our back, legs bent at the knees, the waist is pressed tightly to the floor, we hold the fingers of the hands at the temples. We make the upper body rises without tearing the lower back from the floor. In order to pump up the abdominal muscles faster, we perform at least 25 lifts in one set. For the 25th time we hold the case in the top position for 30 seconds.
We lay down on the back, the fingers of the temples, the legs are almost completely straightened and raised above the floor. Do alternate lifting each leg up and down, without touching the floor. For one approach we do 30 repetitions.
Training oblique abdominal muscles
Lying on the back, legs bent at the knees, fingers of the hands at the temples, lower back pressed to the floor. Raise the right knee, twist the body and touch the knee with the left elbow. We lower the upper torso to the floor, straighten the leg so that it does not touch the floor, and again tighten the knee to the elbow in twisting. Do so 25 repetitions. Then we change sides - we take the left knee and the right elbow to work. Similarly, we perform 25 repetitions in a single approach.
Planck - Twisting
We lay down on the side. Lean on the elbow of one hand, the other hand we plant for the head. Legsstraightened and folded together. With the help of a press we raise the body, tearing the buttocks off the floor. At the top point we twist as if we are trying to touch the hand that is behind the head with the elbow of the supporting hand. We rise and lower the torso to the floor. We do this way 15 repetitions. Then we change sides and perform 15 more repetitions.
Simultaneous strengthening of the upper and lower abdominal muscles
Lie on your back, legs straightened, arms in front of you. Raise the body, sitting on the floor. In parallel, we tighten the knees of the legs. Straighten legs and lower in parallelbody on the floor, but not to the end. The loin and back should not touch the floor. From this position we go up again, pulling both legs to us one after the other. We straighten again, but not completely. So do 30 repetitions. For the 30th time, we lift both the body and legs from the floor and sit on the buttocks for 30 seconds.