A tight belly is not just one ofgenerally accepted standards of beauty, but also an indicator of the health of both your digestive system and the whole organism. To achieve a flat stomach helps to regularly perform exercises for the abdominal muscles - at home, they can be as effective as in the gym.
How and what to download
Under the generic name "abdominal muscles" at the veryIn fact, there are several layers of muscle tissue enveloping the body from the lower ribs to the pelvis. As a rule, starting the pursuit of cubes with the help of the usual rocking of the press with the help of body raises or legs in the prone position, we only work on the outer layer of these muscles - let's call them upper straight and upper oblique. In fact, full pumping of the press is possible only under the condition that the deep abdominal muscles are also involved.
Что такое глубокие мышцы живота, и как их найти?Try to cough or laugh - you will immediately feel how your navel pulls up to your spine. This is due to the internal muscles of the press. Their study will make the center of the body strong and form the optimal volume of the abdominal cavity.
The importance of working through the deep abdominal musclesreduces the need for pumping and external muscles too. It is only important to do this technically competently, having mastered the correct exercises for the press at home, which do not create unnecessary tension in the lower back and neck.
Where to begin
If you have never downloaded a press or if yourthe back is weakened, then you need to start from the prone position to ensure a reliable fixation of the body. To get started, just try to pull your knees up to your stomach and feel how your belly is pulled to your back under the weight of your legs. Squeeze both knees, then one at a time, pulling the other leg up and forward. This exercise helps to turn the abdominal muscles into work, relaxes the always tense lower back and activates digestion - if you feel that three hours have passed after eating, and lunch is still a stone in your stomach, then make this simple move.
Body Lifts
The first exercise from which everyone usually startsswing press - this is the usual lifting body in the supine position, knees bent. An important condition for this exercise is that the lower back should not be torn off the floor. Pay attention to how your shoulder girdle behaves, whether it is very tense - it happens that the neck is turned on instead of the press. In order to make this exercise effective for the press at home, you need to switch all the tension into the abdominal muscles and pull the navel to the spine. Remember the feeling of deep abdominal muscles and make them work.
The legs can remain in their original position,so straighten up. Also try to bend your legs at a 90 degree angle and leave your calves parallel to the floor. In this position, you can not only lift the body, but also to reduce-spread legs.
Leg lifts
Another simple exercise for the press inhome conditions - raising legs. At the same time, the loin is still lying on the floor. If you try to lower your legs completely to the floor from a vertical position, the lower back will most likely begin to tear off the surface. Therefore, use the option in which the legs fall as close as possible to the floor, but the waist still does not come off. Lock this position for a few seconds.
You can also raise and lower one leg at a time — the other one remaining vertical or bent at a 90 degree angle.
Planck
A common myth is that in order toto pump up the stomach you need to perform only exercises to strengthen the press. At home, things often do not go beyond the above-described leg and body lifts. In fact, any complex exercise involving the maximum number of muscles in the body, will simultaneously be an exercise in the press - because the center of the body accumulates the maximum number of forces. If you know how to direct the force correctly and make the correct muscles work, then you are doing a great service to your body - the musculature works with the most optimal energy consumption.
To make the explanation clearer, considerfamous exercise called "Planck" or the upper support. It seems to an untrained person that this exercise is designed to affect the hands - it is by standing in the initial position of the upper support that we begin to push out.
In fact, a technically correctly executed plank includes the press itself and becomes one of the most effective exercises for the press at home:
- shoulders are located above the palms and laid back;
- feet stretched, heels pushing behind the invisible wall;
- the stomach is tucked up, the loin does not sag, the tailbone reaches for the heels;
- from head to tailbone, the whole body is stretched.
Here you have to remember about deep muscles.press and try to use them as much as possible - pull the navel inward and try to move the load from the waist to the stomach. If your wrists hurt, stand on your forearms. If, on the contrary, you want to further complicate this exercise for the press at home, you can try the following options:
- stretch one arm forward without losing balance, then repeat with the other;
- stretch one leg, then repeat with the other;
- stand on your fists;
- climb your fingers;
- Try different hands - wider or narrower;
- sink into a low stop - as if you’re about to wring out - and stay in that position.
In each of the options do not forget about the work of the abdominal muscles. If it is difficult for you to stand, make several short approaches.
Twists
From other exercises for the press at homeconditions, you can twist lying down - this option is as safe as possible for the back. In twists, we work out the oblique abdominal muscles, making them stronger and more flexible.
The technique of making twists is as follows:
- Starting position - lying on his back, the pelvis is slightly shifted to the right side.
- The left leg is extended, the right leg is bent at the knee, and its foot is set on the thigh of the left - tilt the right knee to the left.
- We track how the shoulder girdle behaves - both shoulders and both shoulder blades lie on the floor. We look up or to the right to compensate for twist in the lumbar.
- To enhance the twist left hand can be put onthe right thigh, as an option - straighten the right leg and stretch it further horizontally, while tracking that there is no unnecessary tension in the lower back. All work is exclusively in the muscles of the press.
- Return to the neutral position and repeat everything with your left foot (this time the pelvis will be slightly shifted to the left side).
Although twists are one ofthe most effective exercises for the press, in the home is not always able to control the position of the body. Some yoga instructors are not allowed to twist people with diseases of the spine. In any case, a good option would be to first find a teacher and attend a training session in order to understand the right technique. And it is advisable to make it a rule to consult a good doctor before starting any sports activities.
A boat
In the world of fitness, the boat "sailed" from yoga and gainedpopularity among all those who want to create a flat stomach with the help of exercises for the press at home. Since the exercise is considered difficult even for yoga, it is recommended to master it in several stages:
- Starting position - sitting on the floor, the back is straightened, the legs in front of them are bent at the knees, the hands at the back create additional support for the back. Try to sit on the sciatic bones, and not on the sacrum.
- turn on the stomach, stretch your head up and lift one leg. Pull it up to the maximum.
- Repeat on the other leg, still tracking the work of the abdomen and the position of the waist.
- Repeat on both legs.
- Hands in all approaches at the initial stagemastering the exercises remain behind to avoid dips in the lower back. Then you can complicate the exercise, pulling them up - make sure that the back remains flat.
Properly performing the "Boat", you will notice that it is both an affordable exercise for the press at home and well pumps the muscles of the hips.
Proper nutrition
A built program of exercises for the press inhome conditions - this is not all that is needed to gain a flat stomach. You will also have to take care of the nutrition, otherwise the accumulated fat of your cubes will simply not be visible:
- eliminate sweet or at least leave it for the first half of the day;
- less flour - leave only products from wholemeal flour;
- exclude offal and semi-finished products;
- eat more vegetables and fruits to provide the body with vitamins and fiber;
- drink plenty of clean water;
- Tea and coffee are not water, but you can forget about sugar in drinks forever.
Lifestyle
Tightened press is not only food andexercises. For the perfect press at home, you need to completely rebuild your lifestyle. After all, a flat stomach is just one of the elements of a good figure and health. In order to improve the overall shape and consolidate the results of exercises for the press at home, you will need to move more, get enough sleep and reduce stress levels.
