Pumping up the press for girls. Exercise, home workout program

The desire to achieve good abs brings people to the gym or makes them work out at home. But getting the desired result for many is too difficult, and the reason for this is a haphazard approach to training without understanding the structure and work of the abdominal muscles.

Pumping the press at home will be effective if you have enough information, patience, draw up and carry out a training program for every day.

Features of the structure of the press

The abdominal muscles have 2 main functions. The first is the protection of internal organs. The abs are one of the core muscles that form the support corset of the human body. The second function is that this muscle group helps us to get up from a prone position and bend over while standing.

While these functions may seem simple, the structure of the press is very complex.

Basic rules for strengthening the press

Pumping the press at home without the help of a professional trainer leads to various kinds of mistakes that not only delay the achievement of the desired result, but can also be hazardous to health. Before starting training, you should find out the main list of common mistakes, avoiding which you can protect yourself.

It can be:

1. Raising straight legs can be dangerous for the lower back. Moreover, this also applies to the exercise performed in the supine position and the option with an emphasis on the elbows. This movement creates an excessive compression load on the lumbar spine. If you do it sharply and perform the exercise regularly, numerous micro-injuries can occur, resulting in a high probability of a hernia of the spine.
2. A large range of motion when twisting is meaningless.The muscles of the press are included in the work only when the body is raised 20-30 degrees above the floor, therefore, twisting, regardless of the type of this exercise chosen, should be short. This exercise remains safe only in the absence of prolonged intense exertion, which can cause various disorders in the back, increase the risk of hernia and other injuries.
3. The press is not divided into "upper" and "lower". Despite the huge amount of research done in recent years, many people rely on unreliable information sources and amateur home workouts. This gives rise to the myth that the abdominal muscles in the lower and upper abdomen pump and work in different ways. But, if you remember the structure of these muscles, it becomes obvious that such an approach is impossible.
4. You should not hold your head and strain your neck during twisting. This is not only dangerous for the spine, but will also increase the width of the neck itself faster than the results in the abdominal area.
5. Pumping the press does not help you lose weight.

The following list of general rules will help you achieve good results without harm to your health:

1. Exercise should be regular. Despite the fact that the work of the abdominal muscles is usually included additionally on various training days, to achieve noticeable progress, you can set aside a separate day for this. It is also not recommended to overload the press daily.
2. Warming up is good for any muscle, and abdominal muscles are no exception. Warm-up can warm up your muscles and prepare them for exercise.
   
3. It is important to carefully study the technique of each exercise and strive to perform it correctly. The rule "quality is more important than quantity" is of key importance in the training process. If discomfort or pain appears, including in the lumbar region, then the technique is most likely violated.
4. The abs must be dressed up. When performing each movement aimed at pumping the press, you should keep the muscles tense so that they are included in the process.
5. Despite a popular misconception, muscle soreness is not normal. Mild pain may be present one day after the previous workout, but it should gradually subside. If the muscle pain is strong, it is better to give up physical activity for a while.
6. Proper breathing is an extremely important aspect when training your abdominal muscles. The rule is quite simple: inhalation is done with muscle relaxation, exhalation is done with tension.
7. The load should increase gradually. This applies to any workout, and works for pumping the press. You need to start with minimal loads, gradually and consistently increase the number of approaches and repetitions.
8. Recording and organizing your exercises helps you stay on track. For best results, it is recommended that you keep a special notebook in which training data will be entered, with which you can track your progress over the course.
9. Healthy sleep and proper nutrition are essential, and lack of them can have a significant negative impact on training.

Features of training for girls

Pumping the press at home, like training in the gym, requires a special approach for girls. But despite the popular belief that working on the abs makes the waist wider and uglier, the right approach to the training process will avoid this problem.

The main mistake of girls who want to achieve a beautiful embossed abdomen is that they do not have enough information about how the abdominal muscles work and how they work.

This leads to intense workouts that are no different from training for men.But even if you look at the photos of professional athletes, it becomes clear that pronounced oblique abdominal muscles are not what the female sex needs to achieve an ideal figure.

When training for the press, girls should focus on the rectus and transverse abdominal muscles, which, with the right approach, will not only become stronger (which is important for maintaining good health and posture), but also make the body's natural corset more beautiful.

Tips for doing abs workouts at home

Not every exercise from the huge variety of existing ones can be performed at home. But training for the development of the abdominal press is a pleasant exception: nothing is impossible in pumping it without the use of any simulators. Pumping the press at home does not involve the help of a trainer, therefore, it requires special attention to health and safety.

The following tips will help you approach this as responsibly as possible:

1. For home workouts, you need a good mat. It should be non-slip, not too thick and durable. You don't have to buy a product from a well-known sports brand; any high-quality yoga mat will work well (they are usually longer and more comfortable than fitness mats). It is recommended that you read a few reviews before buying, as this purchase can last for more than one year.
   
2. You should practice in comfortable, preferably sportswear. It's not only about convenience and safety, but also about the observance of a certain ritual that will allow you to tune in to a working mood. Some exercises require quality running shoes.
3. No need to fix legs or feet. This, as well as fixing the legs in the "Roman chair", deprives the exercise of meaning and does not allow the abdominal press to join the work.
4. It is recommended to exercise no earlier than an hour after a meal.

The best static abs exercises

One of the main functions of the press is to maintain a strong body frame and protect the internal organs. Therefore, it is important to perform not only dynamic, but also static exercises on this muscle group, which will make them more durable.

It should be borne in mind that the press is included in the work with almost any basic exercise: from deadlift to squats. Therefore, girls who go to the gym and perform a base with a weight do not need to allocate a separate time for additional static loads.

Of the huge number of static exercises, the following can be distinguished:

1. Classic elbow placket... Standing at rest on the elbows, you should ensure that the body forms the most straight line. At home, the presence of a mirror on the side helps a lot. In his absence, you can ask someone close to follow up to see if the correct position was achieved. Over time, it starts to work out by itself. Despite the fact that from the outside the exercise seems very simple, it requires a lot of strength, so it is worth starting with 30 seconds, gradually bringing this time to 2 minutes.
2. Side bar with emphasis on a straight arm... The lower arm should be perpendicular to the floor, the upper arm can be left on the belt or raised up. The body should create as straight a line as possible. It is especially important to monitor the position of the pelvis and the sensations in the wrist. It is not recommended to perform this exercise for more than 1 minute without interruption.
   
3. Glute bridge... In the supine position, the pelvis rises as high as possible. In this case, the muscles of the legs, buttocks, and the press should be strained. The body rests on the shoulders and feet, the neck should remain relaxed. You can maintain this position for 1-1.5 minutes without a break.

The best dynamic ab exercises

Pumping the press at home using dynamic exercises requires special care, as incorrect or too sharp movements can harm.It is better to increase the number of exercises and their variations gradually, starting with the simplest and most basic ones.

For instance:

1. Twisting... Despite the fact that this exercise is one of the most common, many do it completely wrong, both at home and in the gym. Lying twists are performed with bent (but not fixed) legs and a small range of motion. It is not necessary to move quickly, the main thing is to feel that it is the abdominal muscles that are involved in the work, that the body is lifted due to them, and not due to the effort of the legs. It is better to place your hands on your chest so as not to create additional stress on the neck.
   
2. A bike... Another classic but very effective exercise for working out the abs, back and hips. In the prone position, you should raise your shoulders and legs without overstraining your muscles. Hands can be placed both behind the head and along the body. Tightening the abdominal muscles, you should perform circular movements with your legs, imitating riding a bicycle.
3. Rock climber... This very intense exercise works great not only for the abs, but also for the muscles of the arms, legs, buttocks and back. To begin with, you need to take a lying position (a bar on straightened arms), and then alternately pull your legs to your chest. More advanced ones can change the position of their legs in the jump, for beginners, a simplified version is suitable.

Workout scheduling

At home, pumping the press requires not only physical effort, but also a lot of willpower. Scheduling your workouts will help maintain your own motivation and stay on track until you achieve the desired result.

With the advent of experience, this process will not take much time, and it will be possible to diversify the training process with new exercises or their variations.

Beginners are advised to train at home 1 to 3 times a week, including at least 2 dynamic and static exercises from the above list.

The workout can be very short, even 15 minutes is enough to start. You can choose the most suitable time yourself, since everyone's biological clock and daily schedule are different. The main thing is not to exercise right after eating or drinking.

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Press in 14 days is a reality! Training program

It is difficult to bring the body into a sporty look in a short time, but it is possible. A well-thought-out training program, a set of exercises every day and proper nutrition - diet will help to make the body embossed. First, fat will go away from the abdomen, then a relief will form.

The basic rule is to work regularly, that is, daily. It doesn't take much time and effort. You need to do the exercises correctly and observe correct breathing during physical exertion.

Step by step instructions for use:

• You need to exercise regularly, preferably daily. It is better to perform them, starting with light ones, and every day increase the load and complicate the exercises.
• The static load on the abdomen is of great importance and a significant result. To do this, exhale several times every day, then take a deep breath and hold your breath with your stomach, in addition, you can create a load for the press in this position only by inhaling. You can repeat this exercise as long as there is time. It can be done while moving or sitting.
• One of the classic exercises that can be performed both at home and at work, it does not require much physical activity: stretch your arms in front of you to a parallel body, surface, stretch your leg diagonally back, raise the opposite arm along the body and bend backward. Repeat these movements with the other arm and leg. It should be done five times on each side.
• Another simple exercise performed while lying down. The legs are bent at the knees, the arms are behind the head, and the torso is slightly raised. Now the important point is breathing. At the starting position, take a deep breath, then raise the body and reach for the legs to the maximum, making a deep exhalation with sound. For beginners, do this exercise twenty times, constantly increasing the number.
• Exercise on the abdominal mat. Bend your knees and take a deep breath, as you exhale, raise the body to the knees and immediately go back, but do not lie on your back, but hold the body in weight. Repeat regularly 15 to 20 times.
• Exercise lying down, but already roll over on your stomach. Hands are extended in front of you. Feet shoulder width apart. Inhale, as you exhale, raise the whole body, including arms and legs. Only the belly remains on the floor. It is great for strengthening the back and one of the best exercises for the whole body.
• In order to quickly and correctly swing the press, it is necessary to draw up a clear individual training program, since the characteristics of endurance, metabolism and body structure are different for each person.

Precautions for girls

Women more often than men face many of the unpleasant consequences of ab training, which are in part due to innate characteristics, but can also arise from the wrong approach to exercise.

The most common problems are umbilical and spinal herniaas well as diastasis of the abdominal muscles. You can avoid problems by observing safety measures.

Will sports nutrition help

Most sports nutrition products are aimed at increasing muscle volume and reducing the percentage of body fat. The safest for women's health are natural protein, L-carnitine and guarana extract.

In the case of abs workouts, sports nutrition for girls usually does not make much sense.... A good, healthy diet will help you develop your abdominal muscles sufficiently. It is only reasonable to resort to protein if you have a busy schedule that does not allow you to follow all meals in full.

Reasons for the lack of visible relief and when to expect the result

It is more difficult for girls to achieve relief muscles, and this is especially true of the abdominal muscles. Even at the moment when the abs cubes are felt when probing, they may not be visible. This is due to the body fat, which is naturally larger in women than in men.

It is possible to achieve a relief press only with a decrease in the percentage of body fat to about 15% (genetic characteristics make this number different for each person).

You can find out this percentage using a safe procedure called bioimpedance measurement. Pumping the press for girls at home is an important step towards a strong and beautiful body.

But in trying to achieve this, one must not forget about health. Doctors say that at the moment when the percentage of fat in the female body reaches 13%, there is a likelihood of hormonal disruption, up to amenorrhea and infertility. Therefore, it is important to monitor your health, pay attention to any deviations from the norm and, if necessary, seek the advice of a specialist.

Article design:Anna Vinnitskaya

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