The abs belongs to a group of difficult muscles that need to be trained hard, long and regularly. You can achieve the ideal shape of the abdomen in a sports club, engaging in an individual program, or you can do it at home by developing a system of exercises.
Instructions
Step 1
Develop a training program. The muscles of the press must be pumped in a certain, circular system, without pauses for rest, performing the exercises one after the other. The series of exercises should go one after the other, breaks between them should not be more than one minute. You should do it on an empty stomach or two hours after eating.
Step 2
Provide training conditions. Provide good ventilation in the room, a comfortable thick rug, comfortable clothing for exercising.
Step 3
Alternate exercises. The main movements should combine flexion and extension of the back, which occurs due to the tension of the abdominal muscles. At the same time, the neck, legs and arms should not be strained - this way you will significantly increase the effectiveness of the exercises. When performing flexion and extension, observe the correct position - the hands should be behind the head, but not hold it, but simply indicate the position. Twists work out the oblique muscles of the abdomen and shape the relief of the waist, so they must be alternated with bends. Each exercise should be performed 5-10 times, gradually increasing their number.
Step 4
Train your abs throughout the day. In addition to daily activities, add static exercises that you can do throughout the day. These exercises include holding the tense abdominal muscles as you exhale for as long as possible. Learn to breathe correctly - belly, not chest, while controlling the movement of the abdominal muscles.
Step 5
Gradually complicate your workouts. Having mastered the exercises in the lying position, proceed to exercises on the horizontal bar. Raising straight legs from a hanging position is the most effective exercise for building a strong abs, but it requires good physical fitness.
Step 6
Use a variety of shells and aids. A good result is given by weighting - doing with dumbbells, you give additional load to the muscles, forcing them to work harder and harder. The rubber expander increases the efficiency of training, and exercises with it allow you to focus precisely on the correct execution of the movement, and not on trying to maintain the correct position. By swinging the press on a fitball, you make your workout varied and additionally work out your back muscles, ensuring yourself the perfect posture.
