It is more effective to swing the press with dumbbells than with your own body weight. Additional burdening will increase the load on the abdominal muscles and help in the formation of a beautiful, embossed press. By incorporating these simple exercises into your workout program, you will quickly achieve the desired result.
It is necessary
Dumbbells - 2 pcs
Instructions
Step 1
Lie on your back. Bend your knees. Place your feet shoulder-width apart. Bend your arms at the elbows. Place the dumbbell brushes near the ears. Lift only your head and shoulders off the floor as you exhale. Hold for 1-2 seconds until a burning sensation in the abdominal muscles is felt. While inhaling, slowly return to the starting position.
Step 2
Sit on the floor, bend your knees and secure your feet so that you do not slip during the exercise. The back is straight. Position the dumbbells as in the first exercise. As you inhale, lie on your back until your lower back touches the floor. As you exhale, rise, touching your chest to your thighs.
Step 3
The third exercise is a more complicated version of the second. It is performed on a bench with a downward slope. The legs are straight and well supported. Hands with dumbbells can be crossed in front of the chest. While inhaling, touch your shoulders to the bench. As you exhale, rise to a perpendicular position in relation to the floor. Keep your back straight. The first and third exercises are aimed at strengthening the rectus abdominis muscles. To pump the oblique muscles of the abdomen, turn alternately to the right and left when doing the exercises.
Step 4
Lateral abdominal muscles can be pumped up with dumbbell bends. Stand up straight. Feet shoulder width apart. Both dumbbells in one hand. The second hand is on the belt or behind the head. Bend over to the side of your dumbbell arms and straighten up. Try to bend exactly to the side without leaning forward. Repeat 15 times. Do the same on the other side.
Step 5
Place your feet wider than your shoulders. Hands with dumbbells behind the head, elbows directed to the sides. As you exhale, bend to the right, while inhaling, return to the starting position. On exhalation - tilt to the left, inhale - ip. Do the tilt exactly to the side. Do not bend your knees.
Step 6
To pump up your lower abdomen, you need to do leg raises while lying on your back or in an emphasis on parallel bars. Dumbbells are tied to the feet. In the prone position, alternately raise straight legs to a right angle and gently lower down. Hanging on the bar, bend your knees and pull to your stomach, then gently lower.
