Tip 1: How to pump the abdominal press with a sore back

Sport and Fitness

Tip 1: How to pump the abdominal press with a sore back

Exercises for the press - perhaps the most popular inworld, because their regular execution guarantees a good result. Unfortunately, the patient's back seriously reduces the number of exercises available to perform.

How to pump the abdominal press with a sick back

Lighter exercises for the press, if there are no back injuries

If your back aches a bit, but the diagnosisserious problems and diseases have not been identified, your option is to do the usual press exercises with a smaller amplitude. For example, a typical exercise (with lifting the body from a prone position), it is necessary to perform, without tearing the lower back from the floor. That is, do the usual number of repetitions, but tear off the scapula from the floor. If the neck muscles are not strained during exercise, the risk for the back is minimal. The same applies to exercises with the raising of the legs from the position on the back - do not raise your legs high, signify movement and everything, while doing so, do not tear your lower back from the horizontal surface. [insert # 2

What to do if the back hurts

If you have problems with the spine, withnerves, chilled muscles, changes in the figure after birth - your option - Pilates. This program was developed for the rehabilitation of the military after injuries, it consists almost of static poses. It is almost impossible to tear your back or damage it during Pilates classes. In Pilates there is a huge amount of static exercises on the press, which are considered extremely effective.

When practicing pilates two or three times a week for an hour, the results will appear within a month. And you not only strengthen the muscles of the press, but most likely, improve the condition of the back, legs and hands.

Sign up for a good Pilates studio, there youexplain the principles of doing exercises. Try to be like different types of classes - with a body-ball (a ball in diameter from fifty to sixty centimeters) or a special tape. As a rule, in large fitness clubs there are whole classes devoted to working on the press. If you are uncomfortable studying in the hall with other people, you can order two or three personal lessons to understand how to move properly, what to look for when doing exercises, to get personal recommendations. Then you can buy a disc with a set of exercises, bodybuilding and doing housework. If you have a lot of weight and a bad back, so as not to injure her even more, sign up for aqua aerobics. Water will support you, remove the burden on the spine and knees, and the press exercises within this load are enough to achieve good results within a few months.

Tip 2: How to rock the press on the ball

If you are bored with the usual exercises for press or work on cherished relief is slower than you would like, try a set of exercises for press with the use of fitball. This large elastic ball has become a familiar sports equipment in all good fitness centers. This is not surprising, because exercises on fitbole allow you to further work out the smallest muscle-stabilizers and make training as effective as possible.

You will need

- Fitball;
- a medical weight of 2 - 2.5 kg;
- A gym mat.

Instructions

Lie on the fitball loins and buttocks. Legs bend at right angles, spread to the width of the shoulders and densely pinned to the floor. Pick up the medball and press it to your chest. Tighten your muscles press and slowly lift the casing as high as possible. Hold in this position for a couple of seconds, and then return to the starting position for 4 accounts. Do 15 repetitions.

Lie back on the fitball. Legs bend at the right angle and put them on the floor. Hands clench your fists and press against your chest. Slowly lifting the body, stretch the left fist to the right knee, and then the right fist - to the left. Make 4 movements with each hand in turn and lower the body to the fitball. This is one repetition. Perform 2-3 sets of 8-10 repetitions.

Lie down on the fitball with your back. Legs bend in the knees and densely put in the floor. Slightly lower the body from the ball so that the angle between the body and the floor is about 45 degrees. Knees should be placed above the ankles. Take the medball in your hands and lift it over your chest in straight hands. Move the ball slightly right, and then lower it to the outside of the left hip, turning the body. Return the ball up and do 10-15 reps. Then move the ball to the left and perform the same repetitions to the right foot. Do without rest 2-3 sets.

Lay down on the gym mat with your back. Put the foot of the right foot on the fitball, bend the leg in the knee to the right angle. With your left leg unfold your knee outward and place your left foot on the knee of your right foot. Hand your hands behind your head and tie your fingers in the lock. Keep the elbows apart. Straining the press, tear off the right shoulder from the floor and stretch the right elbow to the left knee. Go down on the mat. Perform 12 twists for the right side, then change the foot on the fitball and perform the same repetitions for the left side.

Lie down on a fitball belly. Put your hands on the floor. Crossing the palms, move the body so that the fitball is under the shins. The wrists should stand under the shoulder joints. Keep the body straight, do not bend in the lower back. Pull your knees to your chest without lifting your legs from the ball. Do not pull the ball too close, it will be difficult for you to return. Keep your shoulders fixed. Then straighten your legs, returning the ball to its original position. Do 10-12 repetitions.

Tip 3: How to download the press

Sedentary lifestyle usually leads to deteriorationblood circulation in the lower half of the trunk. As a result, in the abdomen, the metabolism decreases, fat deposits appear. This can be avoided by increasing the motor activity. However, if the deposits have already appeared, you will have to get rid of the tummy with the help of exercises to strengthen the abdominal wall - the press.

You will need

- mat;
- dumbbell or barbell.

Instructions

Swing the press to bring it into good shape,necessary every day. Best of all - at the end of the general restorative workout. This intensity is due to the fact that the abdominal muscles recover very quickly, so you need to pump them often. If your goal is only to bring the stomach back to normal, then use of weights is not required. Do exercises for 10-20 repetitions, in 3-4 approaches. If this number of repetitions does not work, create additional weights using a dumbbell or barbell.

The most effective exercise forTo pump up the bottom press, is lifting of feet in the vise on a crossbeam. The angle between the legs and the trunk with proper performance should be 90 degrees. For beginners, the exercise is recommended to be simplified - to lift not straight legs, but bent at the knees.

The area of the upper press is best pumped, doinglifting of the trunk from the prone position. Lay down on the mat, bend your knees and put it on the floor, hands behind the head. Raise the trunk do, stretching elbows to the knees, without tearing the lower back from the floor.

For the next exercise, lay down on the rug, handsdilute to the sides and press your hands to the floor, lift your feet up and bend at the knees. Tilt your bent legs in different directions, trying to reach the floor.

The jagged and oblique muscles train by rotating the trunk, holding the hyphal from the rod on the shoulders. Another exercise for this group of muscles is the inclination to the sides with dumbbells in their hands.

Remarkably strengthen the press and sit-ups withload. Take the hyph from the bar, put it on your elbows or hold it in front of you and squat. This load allows you to use muscles that do not work with special exercises for the press. And besides, the static load with squats allows the press to develop more evenly.

Tip 4: Month to summer: swing press effectively

The concept of "download press" in many associates withhabitual twists. This exercise is tested for decades and with a competent approach it actually allows you to keep the muscles of the press in good shape. However, when the beach season remains only a month, and you just need to find a flat stomach and a thin waist, you need to act differently.

The posture of the bar forms the press better than the twists

Cardiovascular pathway to flat stomach

Bulging abdomen and cushions at the waist: these problems, of course, are not compatible with the notion of a flat, tight press. In this case it is obvious that you have excess fat. Unfortunately, many often make a serious mistake, beginning to make a large number of twists, leg lifts and other exercises on the abdominal muscles in the hope of finding a thin waist. The fact is that you can not lose weight locally in one problem zone alone. If you want the muscles of the press to become more defined, and the waist to be elegant, lower the percentage of fat in the entire body. The best way to do this for a month is cardio training. It is best to engage in an empty stomach (if there are no problems with the heart), or after weight training. In these two cases, the glycogen stores in the body are depleted, and the fat begins to burn much faster. You will start to lose weight very rapidly, and your belly will get beautiful outlines. After that, you can really rock the press, choosing exercises depending on your anatomical features and physical fitness.

Effective statics

Traditional twists in different variations(with a change in the position of the body, with weights) is considered to be the most effective. With the right technique and a sufficient number of repetitions and approaches, these dynamic exercises will actually bring the result. However, much faster you press the press with static exercises. Among them - the bar. You must focus on the toes and hands, straighten your back, draw your belly and stay in this position for as long as possible. As a result, the fine muscles of the abdominal press will be worked out, and your way to the flat stomach will be more rapid. Pilates is also less effective, since in most exercises of this system the abdominal muscles are almost always involved. Static exercises will help to narrow the waist visually, work out the press and correct the posture. A month of daily lessons of 20-30 minutes in the correct technique will be enough for you to transform your body.

Press formed in the kitchen

Before you start working on the press, you shouldrealize that even the most effective exercises will not have any result if you eat wrong. Moreover, 70% of the success in the formation of a flat stomach and a beautiful waist depends on the food that you will use in this period. "The press is formed in the kitchen" - this rule should be taken as a basis. If the muscles of your abdomen are in good tonus, but literally hidden under a layer of fat, you should not make training more intense. First of all, adjust the diet. Keep in mind that the desired relief can not be "pumped", it can only be "dried". It must be remembered that this rule is effective only if you actually have a well-developed muscle of the press, otherwise the "drying" will not give you the desired result.

Tip 5: How to pump the muscles of the abdominal press

Exercises aimed at training the muscles of the abdominal press, will achieve not only a flat andtucked up a stomach, but also so-called relief cubes. At the same time, you can achieve the desired result only by daily persistent training and proper breathing during exercise.

You will need

- mat;
- dumbbells.

Instructions

In order to pump muscles the abdominal press, pay the main attention to those exercises, in the performance of which a large load goes to the back, rather than to the hips.

In prone position, press the lower back to the floor, the pelvislift, pull the inner abdominal muscles into yourself and stay in this position for four seconds. Relax and lower the pelvis down. Repeat five times.

The starting position, lying on the floor. Hands behind the head, elbows spread apart. The body is raised, legs bent at the knees. Rotate the case rhythmically alternately to the right and left. Repeat the exercise 50 times.

The starting position is the same. Turn the body to the left, pull the knee of the left leg to the elbow of the right hand. Turn the body to the right, pull the knee of the right leg to the elbow of the left hand. When doing this exercise, keep the body and legs on balance. Repeat 50 times.

In the supine position, fix the feetunder the crossbar couch of a chair or a sports wall. Pick up the load: dumbbells, a bar from the bar or something that can serve as a load for you. Hand with a load behind your head. On exhalation, lift the body with the load to the knees, on the inhalation, lower the body.

Lying on the floor, lift the body slightly, legsbend, knee to each other. On exhalation, press your knees to your chest, and lower them at the entrance. Do not lower the case when doing this exercise. Repeat ten times.

Lie down on the floor, straighten your legs and lift up. On exhalation, lower your legs, without touching the floor, on inhale again raise them. When performing this exercise, the loin should be pressed against the floor, otherwise you can damage it. Repeat fifteen times.

Grasp the horizontal bar or the upper crossbar of the sports wall with your hands. After hanging, lift your straight legs, while exhaling. Inhale, lower your legs. Repeat twenty times.

Tip 6: How to pump up a guy's press

Many young guys want to have relief abdominal muscles to show them in the summer on the beach. But few of the newcomers know all the features of pumping this layer of muscles.

Instructions

Carry out a thorough warm-up before training. It is very important to knead those muscle groups that you are going to work on. Do such general development exercises as body twists, slopes, lunges, flies, etc. If possible, twist the pedal of the exercise bike for ten minutes or jump on the rope.

Perform torso lifts on a special"The sunbed." It should be set approximately 75 degrees. In this case, the effect of the exercise will be much higher, since it will be more difficult to perform. Rise slowly and lower the body to the end, keeping the muscles of the abdominal press in constant tension. Make at least 15 ascents and 4 sets.

Add the weight with which you are liftingand twisting. First, you can do the previous exercise and without additional burdening, but in the course of time you will need 5-10 kg for greater effect. Suitable usual "pancake", which is used for the bar.

Put it on your chest and climb the same way as before. Complicate yourself with the task of making a little twisting to the side in the final phase of the movement. Increase the number of times in the approach to 20.

Use in pumping press light bar or neck. Young guys are absolutely not difficult to pump the abdominal muscles press with a light barbell of 25-30 kg. But if this weight is heavy for you, then take a normal neck in 15-17 kg and put it on your shoulders. Stand up straight, place your feet on the width of your shoulders, tightly wrap your arms around the projectile.

Turn to the right side, making a smallTwisting down at the end of the movement. Then slowly do the same in the opposite direction. Keep your breath steady, and muscle tension press the maximum. Do this exercise 15 times in each direction.

Tip 7: How to pump the press in 10 minutes

The belly is a problem zone for many people in the world, because it does not have a bony corset and the muscles simply do not have to hold on. Pumping press Perhaps only by regular training, and ten minutes a day is quite enough for this.

Instructions

Lie down on the floor, bend your knees and put them on the floor. Put your hands behind your head. Do body lifts on exhale, shortening the abdominal muscles pressa. The back should be round at the same time, the chin is not pressed to the chest. Do thirty to forty repetitions.

From the same starting position, lift the body, touching the elbow of the opposite knee. With each rise, change the elbow and knee to the other, repeat the exercise twenty times on each side.

Without changing the starting position, slightly arrangefeet (that between them was a distance of not less than thirty centimeters). Place your palms on top of each other and reach for your elbows forward, firing them as far as possible from the pelvis. Do not sink to the floor when returning. Repeat forty times.

Lie on your back, lift your legs and bend them in your lap. Put your hands under the basin. From this position, pull the knees to the chest, while lifting the pelvis. This exercise involves the muscles of the lower pressa. Repeat at least twenty times.

Lying on your back, lift your legs (you can slightly bend at the knees), hands - under the basin. Push the pelvis upward, straining the abdominal muscles. With this, try to do it smoothly. Repeat twenty times.

From the supine position on the back, bend your knees andput both feet on the right side. Place your left hand behind your head, your right hand on your stomach. Pull the elbow of the left hand to the legs, lifting the body. Repeat fifteen times and change the side.

Bend your knees, hands to the feet. On exhalation, spread your arms and straighten your legs, not touching either one or the other sex. Repeat twenty times.

Tip 8: How to pump up a wide back

For those who want to build a beautiful,a harmonious body, working out of each group of muscles is as important as working out the whole body as a whole. The importance of working on the back while working on the back can not be underestimated. The back is a whole group of muscles, unique for pumping in the sense that the more pressure it has on it, the better it reacts to it. That is why it is necessary to deal with the development of the back systematically.

Instructions

Do pull-ups until the chin touches the crossbar. The pace does not matter, the main thing is to work out four sets of eight repetitions.

Do pull-ups before touching the back of the crossbar, practice six sets of twelve repetitions.

In order to pump a wide back,it is necessary to make a deadlift. With deadlift, every muscle in the back and the body is mobilized in principle, and when working with large weights it strains to the limit, so every time you do exercises on your back, you need to do cravings.

Carry out the upper and lower links. For the upper links, any simulator, on which you can make them, is suitable. Do eight sets of twelve repetitions. For the lower links it is better to use special simulators, exercises with the bar are traumatic. Make sure that during the exercise you deliberately strain your back - this will provide you with an increase in weight.

Take the weight and lean your knee and hand onbench. Carry the weight of the weights with one hand until the abdominal press touches. Do six sets of ten repetitions in turn with each hand. Try to do the exercise slowly, controlling the movement of the weight every second.

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