Exercises for the press: male and female
A flat stomach and a press with cubes - the majority of girls dream of the first, the second - the guys. That is why many are interested in the question of what effective exercises for the press can be adopted so that the desired can be achieved as soon as possible.
Features of employment
Today there are many effective methods that can strengthen the abdominal muscles. It is important to choose not only successful movements, but also to take into account some physiological nuances and subtleties. You can actively engage in the gym, performing, with all your might, a load on an equal basis with men and not get the expected result ...
What could be wrong? And there are several reasons:
- Female and male muscles of the peritoneum have a different location, so you need to perform special exercises for the press for women, and for men to choose a separate complex so that the load is correct.
- It is advisable to perform exercises in the morning, before meals.Not receiving energy from the outside, the body begins to spend the postponed fat reserves.
- Menstruation is not the best time for training, because during this period, any load can adversely affect health. It is better to wait a day or two after its completion.
- Experts recommend not only to load the abdominal muscles, but also to monitor the distribution of the load. To check which muscles “worked”, you can fix the body in one position at the end of the exercise, and they will tighten.
- Many believe that in order to get a quick effect, “wear and tear” training is needed. But this is a common misconception and overwork can not bring to the cherished goal. When the muscles of the peritoneum fail to cope, other muscle groups take over the load.
- To get a flat tummy with cubes, you should change your original goals to achieve a quick effect. It is necessary that the training was moderate, but regular.
- It is recommended to perform the exercises 3-4 times a week, do several approaches 10-20 times depending on physical fitness.
Complex for women
Today, a simple “swing” of the press is considered an ineffective way to achieve a flattummy The most effective exercises for the press - those that act even on the deep abdominal muscles. Girls can create their own set to perform at home and include the most "advanced" movements.
Dead Beetle.This exercise is useful for the female body, as it not only strengthens the abdominal muscles, but also the muscle tissues, which stabilize the pelvis, hips and spine.
How to perform? You should lie on your back and lift all your limbs up. A deep breath is taken and then the press is strained. Exhaling, lower the left leg and raise the left hand behind the head. Legs and hands alternate, on average, you must perform 10 movements in one direction and 10 in the other.
"Strap".One of the most deceptive movements, as it seems that it is very easy to fulfill the bar. This is a static exercise in which a person practically does not move - a very effective way to strengthen the abdominal muscles, bark, forelimbs, buttocks.
How to perform? It is necessary to lie down on the stomach, stretch the legs, rise on the elbows, which are parallel to the shoulders. Arms are coupled, legs are spread across shoulders, elbows are flush with shoulders.It is necessary to strain the press, and then raise the body, leaning on the toes. You should strive to ensure that the whole body is on the same line. In this position, you should stay for 30-60 seconds, and better as long as possible, as far as strength is enough.
Russian "twisting" ("twist").Another effective exercise that affects the oblique muscles of the torso, cortex and abs. In contrast to the previous version, this movement is dynamic and the same muscle groups “work” in its process as in rowing.
How to perform? Sit on the floor, bend your knees, and your feet off the floor. Hands interlock and stretch out in front of the chest. The body should be pulled back 45 degrees from the floor. Straining the muscles, you should turn the body to the right as far as possible and fix the position for 2-3 seconds.
After this, it is necessary to return to the original position and repeat the movement, but in the other direction. Alternation to continue until you get 10 exercises for one side and the same for the other. It will take several approaches.
"Bicycle" twisting.One of the best exercises to rid the female stomach of the "excess", to give relief, and all because it affects almost all muscle groups of the abdomen.
How to perform? It is necessary to lie on your back, pressing the lumbar region to the floor, and strain the muscle complex. Place your hands on the area behind the ears and gently hold your head. The knees are tightened to the chest, forming a 45 degree angle.
It is necessary to raise the top of the back so that the shoulder blades come off the floor, but do not stretch the neck. The muscles of the press are strained, and the right leg is straightened at 45 degrees from the floor. At this time, the upper part of the body turns to the left, the right elbow is pulled to the opposite knee. In the process of doing not only the elbows move, but also the chest. It will require alternation of arms and legs, on average, you need to perform 10 times per approach, only 2-3 approaches.
Twisting, touch your toes with your fingers.Choosing effective exercises for the lower press, one cannot do without this fat-burning movement affecting the majority of the muscle tissue of the abdomen.
How to perform? You should lie on your back, stretch your upper and lower limbs. The right arm bends at a 45 degree angle. The press should be strained, the left leg should be lifted up and slowly stretched with the right hand to the toes of the foot.Having touched, it is necessary to fix this position for 2-3 seconds, and without hurrying to take the initial position. It should be repeated 10-15 times with one foot, and then the same with the other.
Complex for men
Effective exercises for the press at home are required for men as much as for women. Recent studies have shown that for the male press it is enough to carry out 2-3 effective movements and that the duration of each approach was 60 seconds. The break between the approaches is 20-25 seconds, and when all movements are completed, it is necessary to take a moment to rest and start everything all over again. The minimum number of repetitions is 2, the maximum is 4.
High hip raising.Take a vertical position, legs apart shoulder-width apart. It is necessary to run on the spot, trying to raise the knees as high as possible and at the same time straining the press. The arms may be stationary or working, helping the movement. Exercise should be vigorous.
Jumps with bent legs.Stand up and spread your legs wide. Elbows are bent at 90 degrees, and the knees are quite small. It is necessary to make jumps upwards, aging, so that the knees touch the palms.It is necessary to fall on socks, at the same time knees remain slightly bent.
"Walking" bar.As already noted, the bar is an effective exercise to strengthen the press for men and women. But the representatives of the stronger sex are offered several complicated options.
Strap and jumps.Take the position of the high strips, and then jump, you must spread your legs to the side. After that, bring the legs back. It is advisable to land on socks and perform the exercise smoothly, without bending hands.
Plank and "walking" hands.As in the previous cases, the movement should start from a high bar. It is necessary to go forward on the arms, pulling the torso as far as possible, feeling the tension of the abdominal muscles. Reaching the maximum, you need to briefly linger in this position and slowly return back.
A beautiful press has long been available to almost everyone, because today you can gather a lot of useful information on the Internet or in a fitness club, or do exercises at home. The main thing is to take into account the features of the body and follow the recommendations as closely as possible.