A strong, pumped up abs and a beautiful flat stomach are the dreams of many people, both men and women. In order to keep your abdominal muscles in good shape, you need to regularly exercise your abs. You can do this simply lying on the floor, but with the help of special simulators you will be able to achieve the desired result much faster.
Instructions
Step 1
To understand how to pump up the abs most effectively, you need to understand which abdominal muscles are responsible for this. The largest and most visible abdominal muscle is the rectus abdominis muscle, which is located along the anterior peritoneal wall. It is she who is usually called the press. This muscle in humans is divided by bundles of tendons, the so-called white line of the abdomen. This arrangement of the tendons gives the abdomen a relief. In addition to the rectus abdominis muscle, there are also oblique abdominal muscles, which are subdivided into external and internal. They are invisible to the eye, but they are still responsible for the condition of the abdominal wall and waist. The rectus abdominis muscle can be pumped by simple flexion of the body in a prone position or bending and pulling up the legs in suspension (on a horizontal bar or a simulator).
Step 2
The oblique muscles of the abdomen are swayed using so-called twists, which can also be performed while lying down or on a horizontal bar or machine. In order to have a beautiful toned belly, you need to pay attention to physical exercises for all types of abdominal muscles.
Step 3
Abdominal machines are of two types - one for doing exercises while lying down, the other is a kind of horizontal bar with horizontal elbow rests and a bar for the legs. The machines designed for exercises on the abs in the supine position have two rollers - one is under with your knees, and the second you cling to with your feet for support. These simulators are easy to adjust to change the initial position of the body, depending on the required load. The lower your shoulders and head are in relation to your knees, the greater the load on the press when performing exercises, the more effective your exercises and the more noticeable the result.
Step 4
On such simulators, you can perform both normal body lifts and twisting. It is enough just to fix your legs on the rollers, and perform the usual abdominal exercise, the same one that is usually done while lying on the floor.
Step 5
Twisting is performed according to the same principle, only when lifting the body, it is necessary to turn so that the right elbow is directed to the left knee and vice versa.
Step 6
Exercises on vertical simulators are usually considered more effective than horizontal ones, since the load on the abdominal muscles in this case is much greater. In order to perform exercises on such a simulator, you need to stand on the leg bar, press your back against the horizontal cushion of the simulator, put your elbows on the stops, grab special grips with a brush, and then perform leg pull-ups. Legs bent at the knees are easier to lift than straight ones, since the load is slightly less. In any case, for the correct execution of the exercise, you need to raise your legs so that the thigh line is perpendicular to the abdominal line, linger a little in this position, and then gently lower your legs. You should not perform intense leg swings, since in this case they will move by inertia, and the load on the abdominal muscles will be minimal.
