The abdominal muscles have always attracted the attention of the opposite sex, which is why newcomers to the gym try so hard to train them. However, not all of them know a competent approach when working out the press.
It is necessary
- - gym;
- - sports uniforms;
- - neck;
- - mat;
- - bench;
- - crossbar.
Instructions
Step 1
Warm up before working on your abdominal muscles. This point should never be forgotten. When working on the abs, you will need to include both arms, legs, and back. To prevent injury, bend and stretch for at least 10-15 minutes before exercising. You can also additionally spin the pedals on the stationary bike and push up from the floor in several sets.
Step 2
Train your abs with a horizontal bench. Place a fitness mat or other small mat on the floor. Lie on your back, bend your knees, put your shins on the bench, and put your hands behind the back of your head. Raise your body so that you feel the tension at the top of the press. Then lower it to its starting position. Do 3 sets of 20 reps. Catch your breath and walk around the hall.
Step 3
Keep the corner on the bar and do leg raises. This sports equipment is versatile and can be used to pump the abdominal muscles too. Grasp the bar with an overhead grip, hang and raise your legs to a 90-degree angle.
Step 4
Hold out for 10-20 seconds and slowly lower your feet to the floor. Do 3-4 reps. If you find it difficult to do this, then for a start, regular hang leg raises are suitable for you. Raise them until you touch your hands. The execution scheme is the same.
Step 5
Perform crunches on the bench. Lie on your back with your hands behind the back of your head. Raise the body until your chest touches the simulator and take your body slightly to the right side. Lower yourself to the starting position and do the same only to the left side. Repeat the exercise 20 times. Relax and get your breath back.
Step 6
Make turns with the bar in different directions. This exercise is very effective for pumping up your abdominal muscles. Load a light barbell or bar of 15-20 kg on your shoulders. Hold it firmly with your hands with an overhand grip. Turn slowly to the left and then to the right. Complete at least 20 turns in each of them.
