A set of exercises for the press for girls. Effective training with a roller, wheel, horizontal bar, bench, chair

Using the set of exercises proposed in the article, the wife can realize her dream and become the owner of a magnificent and beautiful abdominal muscles.

Abdominal muscles anatomy. To know what to download

Sharply outlined, bulging muscle checkers, which determine the beauty and aesthetic perception of the abdomen, form one muscle, dissected by tendon bridges, the rectus abdominis muscle.

On the sides of the abdominal muscles are two muscle groups:

• visible - the external oblique muscles of the abdomen. They stretched diagonally from the groin to the armpits;
• invisible - internal oblique muscles located under the external oblique muscles.

The appearance of a beautiful, pumped belly is formed by these two muscles. The rectus abdominis muscle belongs to the flat long muscle category. It is divided by a bundle of tendons into a pair of longitudinal halves. The place where the press is divided in half is called the "white line of the abdomen."

It is also crossed by transverse tendons, and it is thanks to these intersections that a person's belly looks smashed into cubes with a pumped press. This is one muscle, not several different ones, and when stressed, it works in its entirety, and not in parts. Accordingly, talk about pumping the lower or upper press is meaningless.

In nature, there are no training exercises that pump only a section of a particular muscle. By changing the direction and angle of the load, the appearance of the muscle being worked out will be slightly transformed. The thick and voluminous part of the rectus abdominis muscle is located in the navel and above it. It attaches to the base of the pubic bone with its lower end.

It consists almost entirely of thin connective tissues. The top of the press does more work and develops faster than the bottom. In women, the lower press has reduced sensitivity. This is a protective function of the body against pain during the menstrual cycle, therefore, due to the reduced number of nerve fibers, it is difficult to train.

The main responsibility of the rectus abdominis muscle during contraction:

• pull the upper body to the pelvic area - twisting from top to bottom occurs;
• pull the lower part of the body to the chest area - rolling up is carried out.

Key points to focus on when working with abdominal muscles:

• with any exercise, the rectus abdominis muscle contracts completely;
• the most difficult to train is the lower part of the muscle;
• to work out this muscle effectively, a large number of different exercises are not required;
• intensive development of the lower part of the press will also lead to an increase in its upper part.

The main task of the internal and external oblique muscles during contraction is diagonal twisting:

• a person, turning the body to the left, turns on the external left and internal right muscles;
• starting the turn in the opposite direction, it engages the external right and internal left muscles.

In the human body, under the external muscles of the press are very important internal muscles, which are also responsible for stabilizing the human body in space.

These include:

• transverse abdominal muscles;
• iliopsoas muscles;
• pelvic floor muscles.

Strengthening these muscles allows you to work your abs even more intensely and achieve the best results.

To get a beautiful, embossed press in the shortest possible time, you should regularly train with a gradually increasing load and follow a low-calorie diet.

Abdominal muscle training rules

Due to the fact that the press is no different from ordinary muscles, then its development is subject to the classical laws of muscle growth. The recommendations of some experts, claiming that a large number of repetitions should be done for the growth of the abdominal muscles, does not tolerate criticism.

A set of abdominal exercises for girls should be developed based on the basic laws of muscle growth that apply to all other muscles in the body.
The body of any living organism strives for rest homeostasis.

It does not want to change, the main task is to achieve balance between its own internal environment and external influence with minimal energy loss. An increase in the intensity of exposure causes an adaptation reaction to new conditions and allows the development of muscle mass.

There are two basic laws for building muscle quickly:

1. Supercompensation principle.
2. The principle of load progression.

The Law of Supercompensation states that muscles injured by training heal to their original state - compensation occurs. Then the body, in order to avoid overloads at the achieved loads, forms additional muscle tissue, which will allow it to cope with a stressful situation - to turn on the adaptation process in the form of supercompensation.

If external loads are constant for some time, the body adapts to them, and the supercompensation mechanism stops. With increasing loads, muscle growth will not stop, the body will adapt to more intense training.

Therefore, for effective muscle development, it is necessary to strive to continuously increase the load - this is the essence of the principle of load progression. The approach, which has proven itself over the years, involves not simply increasing loads, but simulating them by moving from entry-level exercises to more complex options.

Tasks to be solved when creating an irresistible press:

• increase the volume of the abdominal muscles;
• reduce body fat in the waist area.

The difficulty lies in the fact that even the most muscular waist no one will see, if it is covered with a layer of fat. Even the most effective, advanced abdominal exercises will only increase muscle mass, but not burn the fat layer above it.

The human body stores energy in the form of triglyceride, which is stored in fat cells. If necessary, triglyceride molecules are broken down into glycerol and fatty acids for additional energy. Once in the blood, they are transported to the desired area. The decomposition process of triglyceride is called lipolysis. It also burns fatty deposits.

The cell begins to break down fat under the action of special hormones, which are transported through the circulatory system.

Depending on the situation, the endocrine glands of the human body release various hormones into the bloodstream that can burn fat:

• in times of danger - adrenaline;
• with a critical drop in the human body's sugar level - glucagon;
• with serious workload, physical or mental - cortisol;
• in a dream, to restore tissues and their energy supply to the body - growth hormone (somatropin).

Hormones circulate evenly through the circulatory system, they cannot affect fat in one place, so it will not be possible to burn fatty tissue only on the stomach without dropping its content in other areas. The rate of fat burning is not the same in different areas of the body.

This is primarily due to the fact that the number of capillaries and necessary nerve endings in the muscles is different. There is a rule of fat deposition in various areas of the human body - the less fat deposits in a certain area, the sooner they are burned in this area and less stored.

The more fatty tissue in a certain area of ​​the body, the worse and slower it burns.

The basic principles of compiling a fat burning diet for the press:

• you need to consume less calories than to use in training;
• draw up a basic menu for several weeks and strictly follow it;
• use fractional meals, eat a little 5-6 times a day.

Weight should be monitored once a week, a loss of 0.5 - 1 kg per week is considered ideal.

Human muscles are made up of two types of muscle tissue. Glycolytic fibers are muscles that can contract rapidly and lift large weights in a short time. Oxidizing muscle fibers are muscles that work without fatigue for a long time with little stress.

The set of exercises for the press for girls should consist of exercises that work out both slow and fast muscle fibers. Glycolytic muscles are much larger in volume and grow very well after intense exposure, while hardy oxidative muscles respond poorly to training and grow slowly.

The muscles of the press are used by the human body constantly, while maintaining the body in an upright position, therefore, their main part consists of slow fibers. The strategies for training the slow and fast fibers of the abdominal muscles are different.

To train the first group, the static-dynamic method is used, when an exercise is performed with a low weight, while maintaining tension in the muscle during the entire cycle, without removing the load at the end of the exercise. Prolonged tension in muscle tissue leads to the filling of capillaries with blood and the formation of oxygen blockade.

A burning sensation appears in the muscles - this indicates that hypertrophy of slow muscles occurs, and they will grow. Glycolytic fibers are worked out under intense power load. Exercises are performed 6-12 times, on the last repetition, muscle failure is achieved, that is, rest is necessary for the next repetition.

For a better study of the abdominal muscles, visualization and mental communication should be used. When working on a muscle, it is necessary to imagine its contraction as accurately as possible. How it fills with blood, heats up and grows. This practice will allow you to train muscles much faster and with less effort.

Exercises for the upper press

The best, simplest and most effective abdominal exercise is regular crunches. Beginners should start training this muscle by doing upper-body crunches to the hips. You can do the exercise by lying down on a flat floor surface or an inclined board.

The load on the muscle must be regulated by the position of the body, the lower the chest in relation to the hips, the greater the load on the press.

Training description:

1. It is comfortable to lie on a special gymnastic mat.
2. Bend your legs at the knee joints, press your feet to the floor, the lower back should be in close contact with the mat.
3. Spread your elbows in different directions, put your palms behind your head or put on your chest.
4. Unhurriedly lift and twist the upper body towards the groin.

   

5. Without lifting the lumbar spine, freeze at the top point for 1 sec. and additionally tighten the smooth muscle of the abdomen.
6. Slowly return the body to and.etc., without lowering the head to the floor, keep the muscles in a tense state.
7. Repeat the exercise.

You should not do the maximum number of repetitions in the first lesson. It is necessary to make training a habit, exercise regularly and only after that give all your best to 100%.

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Exercises for the lower press

To work out the lower part of the press, you need to do the following:

1. Lie gently on a flat floor. Hold on to the palm rest located behind the head.
2. Without lifting the upper back from the floor, twist the body, moving the legs and pelvis up.
3. Take the starting position.

Adjustment of the load on the muscles of the rectus muscle during training should be done in this way: the further the heels are from the hip joint, the more difficult it is to make this movement.

Work on the oblique muscles

A set of highly effective exercises includes diagonal crunches:

1. Take a starting position, as when training the upper ab.
2. Bring the left elbow to the right knee.
3. Take the starting position.
4. Then bring the right elbow to the left knee.
5. Repeat the cycle of movements.

For enhanced study of the oblique muscles, delays should be made at the highest point for 1 sec.

Types of rollers

The gymnastic wheel is a small exercise equipment used to effectively work out the muscles of the rectus and oblique abdominal muscles. It can also help develop the muscles of the shoulders and back. The device consists of a wheel and two handles on the sides.

The following types of gymnastic wheels are currently produced:

• with a return mechanism;
• one-wheeled projectile or device with two wheels;
• a device with an offset center of gravity;
• a device equipped with pedals.

A sports equipment with a return mechanism makes it possible to simplify the exercise and provides a return to the starting position quite simple. It is suitable for all beginner athletes mastering the gymnastic wheel.

The two-wheeled device is easier to handle and does not require balance. A projectile with a displaced center of gravity is suitable for trained athletes; its scrolling around its axis requires serious training. An athlete using a roller with pedals has access to a set of exercises that provide a load on the legs.

Characteristics of good rollers:

• the roller should rotate around its axis smoothly and without additional jerks;
• the wheel must confidently support the weight of the student;
• the handles of the projectile must provide reliability and be comfortable.

Roller exercises

A set of exercises for the press for girls using a gymnastic wheel:

• static "Plank";
• rolling from the knees;
• rolling into the wall.

When doing the Plank exercise, the trainee develops a sense of balance and trains the core muscles that hold the body in a given position.

A bar with a roller must be performed as follows:

• stand on a flat floor on all fours. The roller is in front at arm's length;
• take the projectile by the handles, holding it with your palms;
• straighten the torso, the body of the body and legs are stretched in one line;
• hold the position for 20-60 seconds. Run 4 times.

The exercise "Rolling from the knees" develops the muscles of the press and core of a person, prepares the trainee for exercises of a more serious level.

Technique for the exercise "Rolling from knees":

1. Get on all fours on a flat floor, squeeze the roller handles in front of you with your palms.
2. Slowly roll forward, the rectus abdominis muscle is tense, do not bend your back. You should strive for the perfect execution of this exercise - the arms should be fully extended, the chest is slightly higher than the floor.
3. Take the original position.
4. Run 4-10 times.

Exercise "Roll into the wall" has the same effect as the previous movement.

The wall is used as a limiter, the movement is slow:

1. The starting position is the same as in the previous movement, the distance to the wall is 1 m.
2. Roll up to the wall.
3. Take the original position.
4. The exercise is performed 5-12 times.

Roller exercises are best done on a rubber mat. It is imperative to control your breathing. You should start the movement on inhalation, exhale during the reverse movement.

Using a horizontal bar

Exercises on the bar are easy to perform:

1. Exercise "Bicycle". With your palms, grab the crossbar approximately at a distance of the width of your shoulder girdle. Hang on the bar, do not bend your arms. Do not strain your back. Legs bent at the knee joints, alternately raise and lower, imitating a bike ride. The time for doing the movements is 30 seconds, you need to rest for about 10 seconds. Do the "Bicycle" 3 times.
2. Exercise "Frog". Take the bar with your palms and hang on it. Smoothly pull your knees to your chest. The position of the back should be monitored. When doing the exercise, the back is rounded.

It is necessary to control breathing, while inhaling, lift the knees to the chest, while lowering the legs, exhale. Do not swing the body from side to side; in the process of performing the exercise, the muscles of the press and hips are stressed.

With fitball

The gymnastic ball allows you to do various exercises that help protect the spine from injury, they relieve unnecessary stress from the spinal column.

A set of exercises for the press makes it possible to train muscle fibers using a gymnastic ball:

1. Rectus muscle pumping using fitball. Gently, without haste, lie down on the fitball with your back. Press your feet firmly to the floor. Bend your legs at the knee joints approximately at a right angle. Clasp the hands in the lock behind the head. Twist. Raise the upper half of the body above the surface of the ball, round the back. Save this position for 25 accounts. Take the starting position. Do it 7-10 times.
2. Working out the oblique abdominal muscles. Gently lower your back onto a flat floor. Lower the legs with the calf surface on the fitball, squeeze the hands on the back of the head in the lock. Perform diagonal twists in turn in both directions 7 times.
3. Plank on a gymnastic sword. Put your elbows on the surface of the ball, transfer your body weight onto them, pulling the body and hips in one line. Hold the position for 10-30 seconds. Repeat 9 times.

On a bench and a chair

The workout called "Vacuum" can be done on a chair or bench. It has many positive effects: it effectively trains and develops the abdominal muscles, muscles that support the internal organs, rejuvenates and tones the liver, kidneys, pancreas, intestinal tract and thins the waist.

Description of the exercise "Vacuum":

1. Sit on a bench or chair, put your hands, palms down, on your knees.
2. The muscles of the back are relaxed, the weight of the trunk is transferred to the palms.
3. Exhale forcefully and draw in the stomach as far as possible.
4. Hold for 15-30 seconds, then take a deep breath and relax.

After mastering the technique of this exercise, you can do it anywhere: in transport, at the workplace, at a bus stop, in a traffic jam.

Static methods

The creation of conditions for the contraction of the necessary muscles without bringing them into a mobile state is carried out in static exercises. The muscles of the body do active work, fixing the body in a motionless state.

A set of highly effective static exercises for girls, allowing you to intensively work out the abdominal muscles:

1. "Plank". Stand on the floor covered with a rug on all fours. Leaning on the hands, straighten the body in a line. Do not bend the elbow joints of the upper limbs. Hold the position for 30 seconds.
2. "Side bar". Take the starting position on all fours.Turn to the side, lean on the elbow of the hand, keep the body straight. Stand for 30 sec. Change position by turning and resting on the elbow of the other hand. Hold the position for 30 seconds.

Program for exercising in a sports complex

An entry-level training complex for girls:

Home workout program

An entry-level training complex for girls, which can be done at home:

By adhering to proper nutrition and regularly performing a set of abdominal exercises, muscles in the abdomen will form and adipose tissue will go away. As a result, the woman's posture and general well-being will improve.

Article design: Oksana Grivina

Video about a set of exercises for the press

Effective home exercises: