To become the owner of a flat tummy, it is necessary to correctly perform abdominal exercises, as well as knowledge of some of the nuances of the technique. After all, all your efforts can come to naught if you do not approach this difficult task wisely.
Technique of the classic exercise on the press
Even if you have always been far from sports and are afraid that something will not work out for you, drop all doubts. The classic, basic and most common abs exercise is available to everyone, even people with poor physical fitness.
First you need to lie on a flat surface, stretching out from crown to toe. Now you need to eliminate the deflection in the lumbar region. To do this, bend your knees and pick up your tailbone. It is necessary that your spine is firmly pressed to the floor, and your stomach is pulled in - this is very important. Keep your hands behind your head, but it's best if you don't cross them, but just keep your palms on both sides of the back of your head. It is important not to press on the head with your hands during the exercise. Because of this, the neck often begins to hurt, as the load is redistributed from the abdomen to the area of the cervical vertebrae. In no case should the chin be too close to the neck at this time, but at the same time, you should not throw it back too much. Your head should be like a continuation of the spine, that is, be in a neutral position. Fix this position of the head and do not change it during the exercise. While lifting the torso, round your back slightly and lift your shoulder blades off the floor. If you are a beginner, you can pull them off slightly, but gradually increase the amplitude of the lift.
It is very important to monitor your breathing all the time, otherwise you may start to feel pain or you will simply get tired quickly. Exhalation in any exercise is done during maximum effort, and inhalation, on the contrary, is done at a time when the muscles relax. Therefore, in a press exercise, it is necessary to exhale while lifting, and inhale while lowering the body. If you have any problems with the spine, or for some other reason you are uncomfortable performing body lifts on the floor, a fitball will come to the rescue. The technique is exactly the same, just put your feet on the wall so as not to slide off it.
How not to do
It should be noted the gross mistakes that are often made by beginners when performing a basic abdominal exercise. One of them is a strong arch in the lower back. This should never be done. You should press your spine firmly against the floor. Another mistake is the execution technique in which you pull yourself behind your head with your hands up, thereby making it easier for yourself to work. It is best to keep your hands parallel to the floor and not press them on the back of your head. And, finally, the most common mistake is not observing the rhythm of breathing. Do not get confused, you must breathe evenly and measuredly.
Remember that everyone can achieve a beautiful, pumped up press. The main thing is enviable regularity, proper nutrition and, of course, correct technique.
