You don't have to become an expert in human anatomy and physiology in order to properly pump up your abdominals, but some knowledge in these areas does not hurt at all. So, for example, it is useful to know that the coveted "cubes" are the upper part of the wide abdominal muscle, and it is individual for you, instead of a "chocolate bar" with six clear cells, nature could program you for four or eight. Strive for an achievable ideal.
It is necessary
Abdominal exercises can be performed both at home and in fitness clubs. If you are going to practice at home - buy dumbbells and discs, they will come in handy when all the same exercises need to be done with weights
Instructions
Step 1
Never forget to warm up. It warms up your muscles, saturates them with blood, prepares them for work. Jump over the rope, run, bend forward and to the sides. Warming up will make your exercise more effective and safer.
Step 2
Let's start the exercises with tasks for the upper abdominal press - the same broad muscle that starts from the chest and ends at the pubic bone. Stretch out on the mat, place your hands behind your ears, and relax your neck. Do the textbook "lying torso raises", but do them correctly. Lift up with your abdominal muscles. Do not use a push impulse. Hold for a couple of seconds at maximum and slowly lower yourself onto your back, do not "throw" your body. Bring the number of exercises to 20, do several approaches.
Step 3
The next is the lower abdomen, the future "flat stomach". Take the same position as described above. Raise your legs and bend them at right angles - your thighs are perpendicular to the floor and your shins are parallel. We slowly raise our hips and pull them forward - no jerks, we do everything slowly and smoothly. We lower it just as slowly. If we dropped our legs to the floor, then the exercise was completed only halfway.
Step 4
The obliques are the "frame" for your ideal abs. They bring to the fore the spectacularly pumped rectus abdominis and shape the contour of your body from the pelvis to the chest. We will slightly change the position of the body - also lying down, bend one leg at the knee and put it on the other so that its lower leg is placed on the knee. Place your opposite hand behind your head and set your elbow to the side. Place your other hand on your waist. We begin to rise and pull the shoulder to the knee, but in no case is it the other way around. We descend slowly. We do the exercise the required number of times and change the arms and legs. We start all over again.
