Believe me, girls who train for six to eight hours a day do not necessarily have a relief press. It would seem that we still need our muscles, no matter how hard it is? But in fact, physical exercises for the muscles of the stomach - this is not a guarantee of the desired result. In women, fat accumulates in the subcutaneous layer in the abdomen, thighs, buttocks. This - the lower part of the body, which lays all responsibility for bearing offspring. If you run until I drop from morning to night, your "female" metabolism will not change at all. And the muscles worked out by routine repetition of exercises for the muscles of the abdomen, will flaunt under the fat.
We will demonstrate to you really effective exercises for abdominal muscles, but, please note that they will work only when the ration changes.
Exercises
- We will begin our complex of exercises for the muscles of the abdomen with warming-feet on the width of the shoulders, slightly bend the knees, arms bent at the elbows before the chest. Turn the body to the left and right. We perform 8 times, alternating sides.
- Now we perform the same turns only at a faster pace 16 times.
- We stretch our arms above our head, stretch out to one side, lowering one hand and stretching out behind the fingers of the other hand. We put our hands over our heads and execute them on the other side.
- Next, we perform exercises for the internal muscles of the abdomen on the floor. We get on all fours, we pull the stomach into ourselves. Mentally we try to draw the stomach up to the spine. We fall on the forearms, keep the position of the drawn abdomen for 30 - 60 seconds.
- Now we draw the belly into account eight and relax the muscles. Drawing your stomach, straighten your legs - we have a pose of the bar. We kneel down, stretch our back.
- Repeat exercises 4 and 5 again. Pay attention to the straight line that should come out of your body in the posture of the bar: the eyes look forward, the head does not hang, but is the continuation of the line of the back.
- Sit down on the floor, hands holding on to his knees, rounding his back, slowly sink to the floor. Legs bent at the knees, hands behind the head, elbows looking to the side. We do not lower the head to the floor, the distance between the chin and the chest is a fist. On exhalation we make a rise in the body, we lower ourselves to the inspiration, but not to the end, constantly maintaining tension in the muscles. We perform 16 approaches for 4 short lifts.
- We relax, stretch our arms and legs, stretch the muscles of the press.
- We bend the legs in the knees, hands along the body. In turn, raise your legs to the level of the ribs. With the help of movement with your legs, tear off the buttocks from the floor. We make a small jerk with our knees and return to the starting position. Do 8 lifts in slow and 8 at a fast pace.
- We stretch our legs and arms, we relax the press.
- Now let's proceed to exercises that strengthen the lateral muscles of the abdomen . We bend the legs in the knees, hands on the back of the head. We lift the head, tearing it off the floor, the left arm behind the head, and the right one is stretched to the foot. We begin to stretch the right hand to the right heel, so we develop the lateral muscles of the abdomen. We make 8 slopes in slow and 8 at a fast pace.
- We stretch out our arms and legs, pull the right arm as far as possible to stretch the muscles that have just been developed.
- Perform exercise 11 on the left side and then draw on the left arm.
- IP - the legs are bent at the knees, hands behind the head. We tear off the head from the floor, stretch our left elbow to the right knee, then go back to the IP and stretch our right elbow to the left knee. Perform alternately on both sides of the 16 ascents.
- We stretch our arms and legs on the floor, we relax the muscles of the press.
Exercises for the press should be done three times a week, devoting this lesson to just 15 minutes. On other days, we recommend that you relax and recover the abdominal muscles and, if desired, do other parts of the body.