Exercises for abdominal muscles

21. "clenching" with the touch of his hands sock feet.

The purpose of the exercise: Study of the upper and inferior rectus muscle.

For this embodiment, "clenching" required as the power press, and greater flexibility. This exercise is characterized by the fact that simultaneously with the muscle tension upper abdomen you are constantly tighten and the muscles of his bottom. Lie on your back on the floor, lift your legs straight up and straighten them.

Hold the straight legs in an upright position, raise the body with arms above his head with his hands. Try to reach your hands to toes. Release the tension and return to starting position. If you can not perform this exercise, try to work out, lying on the floor near the wall. For support you can lean against a wall buttocks and legs straightened up.

22. "clenching" simulator "Nautilus".

The purpose of the exercise: Study of the upper and inferior rectus muscle.

Adjust the height of the installation seat according to their growth (the axis of rotation of the upper part of the simulator should be about shoulder level) and select the weight of the cargo, which will be able to do 8-12 reps. When using additional weights, you will not be able prodelyvat as many reps as performed at elevations torso only. As this exercise "squeezes" (ie, range of motion is limited in it), it is the only abdominal exercises that can be done with additional weights.

Movement with the full amplitude lead to an excessive increase in the abdominal muscles. Sit on the simulator hooked over the crossbar feet, hands, grasp the handles on the shoulders. The upper part of the body is tilted down, straining the abdominal muscles and simultaneously lift your knees up. "Stisni" upper and lower parts of the body, trying to connect the elbows with the knees. For a moment Hold this position, then slowly straighten, controlled load lowering to the starting position.

23. The turn of the trunk in a sitting position.

The purpose of the exercise: Study of the oblique muscles.

This exercise is working the obliques on the sides of the lower part of the torso. Sit on the edge of the bench, the entire surface of the foot rest on the floor and placed as you wish. Take a stick or a light neck and put it on the shoulders of the head. Without turning his head, and without moving the pelvis on the bench, turn the shoulders in one direction as far as possible.

Feel the full cut oblique muscles on this side of the torso. Return to starting position, and then turn as far as possible in the other direction. As you increase the rate of warming, vigorously turning first to one and then the other side. Exercises with the rotation of the body, in addition to exploring oblique and intercostal muscles, promote the formation of a narrow waist.

24. Turns torso tilted.

The purpose of the exercise: Study of the oblique muscles.

When cornering, the tilt of the body you are completely cut oblique muscles, which helps to create a strong, narrow waist. Stand up straight, straighten your legs and place your feet shoulder-width apart. Place the stick on the shoulders of the head. Lean forward as far as you feel comfortable.

Not allowing any movement hips, turn to one side so that the end of the stick appeared directed perpendicular to the floor. Then turn to the other side, giving the floor to the other end of the stick. Keep this "mill" movement, vigorously turning first to one and then the other side. As warming up the pace.

25. The slopes of the sides.

The purpose of the exercise: Study of the oblique muscles.

Oblique muscles are not only helping to turn the body, and perform most of the work when it is tilted to the side. There are different versions of side bends with dumbbells or other weights. But I believe that strengthening the area of ​​the body around the waist and giving him a definition rather than build more mass, due to which the waist thickens.

I therefore recommend to perform side bends without encumbrances. Stand with your feet wider than shoulders, toes expand in hand, join hands behind his head. Bend your knees and sinking down a little, take the crouch position. Then bend to the right and touch the right elbow of the right knee. Strain the oblique muscles on this side of the hull. Return to starting position and lean the other way. Then repeat the movement in the same order.

26. Raising the legs from a prone position on his side.

The purpose of the exercise: Study of SKEW and intercostals muscles.

This drill is working the entire body side as the oblique and intercostal muscles, and helps to make the narrow waist, especially when viewed from the front. Lie on your side, propped up on one elbow. Lower the leg to bend at the knee stability.

Direct slowly lift the top leg as high as possible, then lower it by holding in the air in front of the touch. Complete the repetition of this leg, then turn to the other side and repeat. During the exercise the pelvis must remain perfectly still.

27. The rise of the bent leg from a prone position on his side.

The purpose of the exercise: Study of SKEW and intercostals muscles.

Lie on your side, propped up on one elbow. Lower the leg to bend at the knee stability. Upper leg bend at the knee and slowly lift up as high as possible to the chest, then lower it, stopping just before the touch. Follow the repetition of one foot, then roll over and do them another.

28. "Kick" forward from the position lying on its side.

The purpose of the exercise: Study of SKEW and intercostals muscles.

It is performed in the same way as lifting the legs from a prone position on his side, but not the leg moves up and forward. The greatest effect of these two exercises provide, if they perform one after the other without stopping.

29. Raising the legs back while standing on all fours.

The purpose of the exercise: Study of loin muscle.

Put one knee on the edge of the bench. Lean forward and holding bench, lean straight on her hand. Lift the other leg back as high as possible, then lower it, but do not put completely to the floor. During the exercise, focus on reducing stress and buttocks. Follow the repetition first for one and then for the other leg. This exercise can be more difficult, doing it from a position on all fours on the floor.

30. Retraction of the belly "Vacuum"

The ability to create and maintain the vacuum in the abdominal cavity really will reduce the waist, draw the belly and fix it in this state while posing.

However, in order to master this ability it requires constant voltage practice. Get on your hands and knees, exhale all the air from itself as much as possible and gather in the stomach. Stay in this position for 20-30 seconds, then relax for a few moments and try to do the exercise two or three times.

The next phase - the retraction of the abdomen, on her knees. Get on your knees, keeping the body straight, put his hands on his knees. Try to keep the stomach in as long as possible. In the sitting position even more difficult to draw the belly, because your efforts to counteract the force of gravity. But when you learn how to fix the belly drawn in this position, you will then be able to practice it in a standing position and perform a variety of poses.

Fitness at home

Like many women, burdened with excess weight and do not have too much time and money, I'm 5 years had to grind figure at home. Someone will say: it is the easiest way!

It turns out there are some secrets.

Step №1: Charging + WALK

25 years ago all the problems, "problems with the figure" I nipped in the bud a daily morning exercises. So my grandfather taught me: before breakfast, 15-20 minutes is required to do exercises - tilts, squats, swings his arms and legs. However, after 25 years I have literally added 7 kg! With the growth of 170 cm My weight was 75 kg and had stopped to get into clothes. It was clear that morning exercise is not working ...

CONCLUSION: Elementary charge - not a panacea for weight loss, provided that there is a lot!

However, it is - a good start for those who have never engaged in no physical activity and do not lead a sedentary lifestyle.

Step №2: fashion magazines

I bought a ladies' magazines with exercises. However, some systems do not come to me in principle: they had to have dumbbells, step-platform and other specific sports prichindaly, splurge on that I did not like. So just make the complex of squats and lunges, twisting the press, push-ups learned from his knees - generally available means of molded himself "an athlete and beauty."

From the articles I found out about all sorts of new and interesting areas of fitness - Callanetics, Pilates, Bodyflex and so on. Yet it was convenient that the material was clearly spelled out how and how much to do each exercise. In the end, I managed to get rid of 3 kg, and then the case has stalled.

Firstly, every day repeating monotonous motion was bored. Secondly, I have been reading articles and smart concluded that for efficient combustion of my (and not only mine) excess fat need aerobic exercise, ie classes with the pulse of 135-150 beats per minute. Putting a finger to his own wrist and taking the stopwatch hand, I concluded that my training in the aerobic does not pull. So she went to the store for a video cassette with present aerobics.

CONCLUSION: An exercise program from magazines discipline and help to learn about new types of fitness. However, the effect would be only if properly pick up a complex. If you have too much weight, feel free to skip too heavy exercises and do them instead of the ones that you are pain-free. If you have "early bird" - engaged in the morning, if the "owl" - the evening after work.

STEP №3: UNDER VIDEMAGNITOFON

For eighteen years I have acquired a myriad of video cassettes and DVD-discs with different systems. Doing so I like! Start recording, and if included in the stream: until the end, there is the temptation to break off to drink (eat, talk on the phone), as in self-employment.

However, it turned out that in 2-3 months cassette bored, and stress during training ceases to be felt, so you have to buy a new set. I started with the courses under the common name "Aerobics", then went on to cassettes, where classes are all sorts of celebrities such as Cindy Crawford, then addicted to dancing and "Fit-ball" - exercises on a large inflatable ball.

So, I worked almost every day (4-5 times a week aerobics, 2-3 days - Charging from magazines or pilates again under the tape. In addition, revised their food, and as a result my weight returned to 68 kg.

CONCLUSION: Videotrenirovka really effective way to lose weight. But do not overdo it with the load! Focus on your own sensations: the fat burns in the event that during training you are able to say a couple of sentences. If, however, you can not utter a word, very short of breath and sweat - the more likely you are overloaded and burn fat instead of carbohydrates and their own health. Look at the tape, to what level of training is recommended this complex.

Commented Irina Guseva, sports physician network of clubs "Orange fitness":

Choosing a way to lose weight at home, be sure to consult with your doctor. Good to purchase training manual for physical therapy, they always have in the stores of medical books. Most likely, the first 3-4 kg will go quickly, it is mostly liquid. To really get rid of the heavy weight, you have to deal with regularly changing program. Thin, say, 10 kg for one program - all the more it does not work, it's time to move on to another.

Step №4: weight training

Now I was wondering: is not if I can help with the training change the proportions of the figure? Since my childhood I not very happy with the fact that my "head" of the 46th size, and the priest calls the 48th ... Taking up magazines, I found this: aerobic exercise to burn fat and at the same time "dry" down and increase the top help Only exercises with weights, and all sorts of heavy exercise with its own weight: push-ups from the floor (not on their knees, and toes!) and on the uneven bars, pulling on the bar ...

In general, over the next year and a half my apartment has gradually turned into a gym. Were bought prefabricated weights (weight of which can be varied from 1, 25 to 15 kg), appeared on the wall parallel bars, horizontal bar perched above the door ... It was used regularly. I purchased this video "Power aerobics", then switched to the power of the program from magazines, and from aerobics did not refuse.

CONCLUSION: collaterals useful to you for the final polishing of the figure. Starting from such training, especially when a large excess weight does not make sense - they are driven not fat, but rather form a muscular corset underneath. In addition, these exercises are quite traumatic, so before you start them, a good idea to consult with an experienced person.