To have a beautiful body – for many, this means having a fit, slender, and even better pumped up figure. The hardest thing to achieve a good result on the stomach – to remove a layer from it, you need to develop a specific training program (daily), and then the effect will definitely be. It is not necessary to sign up for a fitness club, have a personal trainer, etc. for training. Main – desire, aspiration and hard work in achieving the goal. There are exercises for the press at home. In the article we will consider a set of classes, get acquainted with the concept of – press for beginners, where and how to download it to achieve the desired result.
Abs exercises at home: what a beginner should know
You should definitely prepare for a home workout so that the lesson is useful and effective. If you are not an expert in pumping muscles on the stomach, then consider the following features:
- the program includes a small number of exercises, but the effectiveness depends on the technique;
- muscles during training should be tense;
- you should feel your abs and how each muscle works;
- the entire load of the workout should be directed to the abdominal muscles;
- You can only use complex workouts when you learn to feel every part of the muscles in your stomach.
Homework has its own specifics, which should be taken into account, especially for beginners in the fight for the press. The use of complex techniques is recommended after the beginner learns to feel the action of each muscle.
What is the peculiarity of doing the exercise for the press at home
Going to the gym for an ideal figure, unfortunately, not everyone can afford and not always from a financial point of view. Work, household chores, the remoteness of the fitness club from home, and these are not all the reasons why many choose to workout at home. The complex of classes that will be discussed in the article is designed specifically for cozy conditions without leaving home.
Exercises have their own peculiarity – the execution takes place in a slow rhythm and with the correct technique. The purpose of the program is to develop the right technique, and not to break the record for the number of sets. Good performance will not be given at all by 50 twists at a frantic pace, but by 10 in a technically correct rhythm, in which all muscles work. If you decide to seriously go in for sports, then also review the diet, whether there are enough carbohydrates in it, the article 7 signals that the body does not have enough carbohydrates will help to find out about their lack.
Speeding up the lessons will not give the desired result. The whole program is aimed at developing a technique when all the abdominal muscles are involved in the process. Only correctly done exercises (let them be fewer in number) will help to achieve the desired effect.
Exercises for the press at home – not a fat burning method
The peculiarities of the structure of our body, genetic predispositions lead to the fact that even the most difficult exercises for the press do not burn fat in the abdomen. In this part of the body, fat cells are the last to be broken down. Therefore, if with the help of the press you decide to lose weight, give up on an idea that is doomed to failure.
With the help of techniques, the forms in this area are improved, the muscles become stronger. It is possible to remove a kilo of fat from the abdomen only by performing one exercise 500 & nbsp; 000 times in one approach. It is unlikely that anyone will master such a figure. Therefore, when the goal is to lose weight, it is better to try diets in combination with special workouts. For the representatives of the stronger sex, body drying for men at home is more suitable to burn fat.
Training of the abdominal muscles is aimed at strengthening them, improving their shape, but not at burning fat deposits. In search of weight loss, you should choose the right diet and exercise.
A set of exercises for the press at home
When carrying out any of the activities presented, be sure to follow your breathing, activating only the abdominal muscles. Work out at a slow pace so that you can feel every stretched muscle.
Side bar
On your side, lean on your elbow, stretch your body in one line so that the press is consciously tense. Try not to touch the surface with your knees. In a similar hood, hold out for 30 seconds and turn over to the other side. Do each set 3-4 times.
Side crunches
Lie on your back with your left foot on the floor and your right foot on the opposite knee. Lift your left shoulder off the surface, tighten your abs from the side, and point your elbow towards your right knee. Do the steps 15 times, and then change sides. Do 3 sets on both sides.
Such activities involve the use of the side press, which is responsible for the waist. Alternating sides during execution allows you to strengthen the muscles of both sides.
Elbow support
In this position, try to straighten your body as much as possible, point your head down, and tighten your abs. Do not lift your buttocks high while doing the exercise, point your pelvis inward. Perform a similar exercise for the press at home in 3 sets, the stand itself lasts 20-30 seconds, let's say a break – 1 minute.
"Scissors"
A simple yet effective method: Lie on your back with your arms crossed under your buttocks. Raise your legs with your abdominal muscles and perform "scissors" spreading and crossing legs in different directions. Watch the pace and muscle tension, do 12 times in 3 sets.
Affordable and simple exercises that are performed at a slow pace will help pump the abdominal muscles.
Twisting Plus Body Lift
In the supine position with your head up, straighten your arms forward and lift your legs. Tightening the abdominal press, lift the body from the surface, begin to stretch your fingers to your feet. Stop at the main point for 12 seconds and smoke for 15 seconds. Do ab exercises at home for 3 sets.
Pull forward hands
Kneeling position with weight on the arms. Stretch your left arm forward and your right leg back. At the same time, try to stretch well so that the press is tensed. Hold this position for 20 seconds. After switching sides, you will end up with 6 repetitions of 2 sets.
Classic twist
Performed at the end of a set of exercises for the press at home. During its implementation, the rectus abdominis muscles are activated. Do crunches as slowly as possible. 3 sets of 8-12 reps are enough.
The final exercises are aimed at strengthening the rectus abdominis muscles. Try to perform activities slowly, keeping control over your breath.
Exercises for the press at home – This is an opportunity to strengthen the abdominal muscles without leaving home. To achieve the desired result, the speed of execution is unimportant: quickly – doesn't mean efficient. The desired effect depends on the technique of the event. It consists in a slow rhythm in which you should feel how your muscles work.
When performing a set of exercises, the muscles of the abdomen should be involved, and not the back or legs. Observing the right technique, even a beginner in this business will get a beautiful press and relief forms. Good luck with your training and achieve your desired goal.
Read also: Body drying for girls at home
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