Who does not dream of a beautiful press? Morning jogging, pull-ups, going to the beach in a bathing suit will be much more pleasant with strong muscles of the press and waist. Training some muscles will help to keep the body in shape even better than regular cardio exercises, so it must be included in the schedule of weekly workouts.
The strong muscles of the abdominal, waist and waist will not only allow you to look good in a bathing suit, but generally will facilitate your life. It will become much easier to carry children, to climb stairs and wear food.
Strengthening the muscles of the abdominal, waist and waist will improve the functioning of the body and help prevent the weakening of the musculoskeletal system – not to mention that it will give you self-confidence and help preserve the youth of the body.
Training for the main muscles of the press, waist and waist.
Start with 10 minutes of cardio sessions and finish with a 5 minute stretch.
When doing this workout three times a week, you will notice results in a month.
|EXERCISES FOR STRENGTHENING THE PRESS ON THE BALL.Three approaches for 10-20 repetitions.
Lay your back on the ball, put your feet on the floor, your body should form a 45-degree angle with the ball. Cross your arms and place them on the top of your chest. Cutting the muscles of the press lift the body 15-20 cm from the ball, keep the legs and neck still, then slowly go down.
Our expert says: “If you are ready for a more complex task, stretch your left shoulder to the right knee, alternate sides with each repetition.”EXERCISE FOR BACK ON THE BALL.
Three approaches for 10-20 repetitions.Lie face down on the ball and lean on your feet, putting them on the width of your shoulders. Keep your hands in the style of “Superman” and slowly go up. Lower your chin to the ball, and lift the upper part of the trunk so that your back and buttocks form a straight line, do not bend too much.
Our expert says: “This is an amazing exercise for the lower back, which also strengthens the thighs and buttocks. For stronger action when lifting, pick up dumbbells.
LONG-TERM SUPPORT.Lie on your stomach, leaning on your elbows. Put your palms on the floor, put your toes on the toes.. Straining the muscles of the press, slowly lift the trunk off the floor, holding the palms, elbows, forearms and toe on the floor. In this case, the back, legs and head form one line. Hold in this position for 45 seconds, then slowly lower and rest for 30 seconds.
Our expert says: “When you become stronger, increase the holding time to one minute.”
Squats with a ball
Three approaches for 10-20 repetitions.
This exercise alone can have a significant impact on your body. Set the ball between the center of the back and the wall. Put your feet to the width of your shoulders, keep your back and head straight. Bend your knees, lower your torso.
We also recommend: How quickly to pump the press at home?
Go to the floor in a pose as if you are sitting on a chair, the ball should move with you.
As you stand with support, rest your heels. To complicate the exercise, pick up dumbbells (or any weight).
Our expert says: “In this exercise, the muscles of the press, buttocks, thighs and lower back will be involved, and it also helps develop strength and endurance.”
Lateral torso elevation on the bench for hyperextension.
1 approach for 12 repetitions on each side.
Sit sideways on the bench for hyperextension so that one hip rests on a large cushion, and place your feet under the cushions for the legs, for protection. Let one arm hang relaxed, and put the other on the thigh or behind the head. Slowly exhale, shorten the oblique muscles and lower your free hand to the floor. Keep your neck straight, and do not turn the upper body. Inhale when returning to the starting position. Alternate sides between approaches.
Our expert says: “This is a very important exercise, because it works the lateral abdominal muscles.” Take dumbbells in a free hand to increase the load. ”
Roller for the ab.
Three sets of 10 repetitions.
Bending your knees and leaning on the floor, strain your body and slightly pull the pelvis back to prevent the lower back. Grasp the handles on the wheel with both hands and hold it directly under your shoulders, keep your hands straight. Roll the wheel straight ahead, moving it far enough to work all the muscles of your press. (Believe, you will feel this.) Tighten the abdominal muscles, engage the muscles of the waist and rotate the wheel back to yourself.
Our expert says: “This exercise will make you sweat. For complication, you can roll the wheel aside so that the oblique and intercostal muscles of the abdomen work. ”