Exercises for the press, legs, buttocks for girls at home. Training program, table

In pursuit of an ideal figure, some girls choose sports exercises for the press. When there is not enough money or time for classes in the gym, you can exercise at home - the result will be the same, the main thing is to gather your will into a fist and not relax.

How to pump the press

So that girls can get benefits and positive emotions from exercises for the press at home, it is important to correctly plan classes. If you have never had to go in for sports, you need to study the exercise technique and choose the most comfortable for yourself.

Because the physiology of each person is completely different:

1. It is necessary to give up exercise after meals, it is better to wait at least 40 minutes.
2. Before swinging the press, you need to warm up. To warm up your muscles, you can add a cardio load in the form of running, dancing and jumping.
3. During training, it is important to monitor your breathing, as well as the technique of performing certain exercises.
4. On exhalation, you should strain the muscles as much as possible. The exhalation is done when it is most difficult - in the process of lifting the back from the floor, in the process of pulling the knees to the chest.

The quality of execution should also be high.

Each exercise has its own rules of execution, you need to follow them, otherwise the result cannot be achieved:

1. When performing straight twists, be sure to put your hands behind your head and fasten your fingers in a lock. The elbows should be spread apart and controlled. If they suddenly begin to close with each other, you need to separate them again. The chin should point up, not nestle against the chest. When the tailbone is torn off the floor with raised legs, you need to do it as carefully as possible, otherwise there is a risk of damaging the spine.
2. Abs work involves constantly pulling in your abdomen during exercise.
3. For good results, it is best to do the exercises daily, increasing the number of repetitions.
4. You can start with 15 twists, then increase their number by 5 every day.
5. You should do 4 different exercise variations to work both straight and oblique muscle groups.

It is better to allocate at least 60 minutes for full-fledged exercises: 25 minutes for warm-up and cardio, 20 minutes for squats and other exercises while standing on your feet, the remaining 15 minutes for lying exercises. Of these, at least 10 minutes should be devoted to the press. It is important to stretch at the end of your workout.

Contraindications

Not every person is allowed to do abdominal exercises, this must also be taken into account.

You can not pump the muscles of the press in cases where:

• the woman's internal organs are lowered;
• bend of the uterus is diagnosed;
• little time has passed since the operation;
• there are hernias in any part of the body;
• malignant organ tumors are present in the small pelvis;
• period of critical days;
• less than 3 months have passed since birth;
• less than 6 months have passed since the caesarean section.

Effective upper abdominal exercises

Home abdominal exercises for girls include crunches that involve the upper muscles. It is recommended to perform them at least 20 times in 2 approaches. If you stop at the highest point for a few seconds, you can feel the muscles "burning". This enhances the effectiveness of the exercise.

Exercise # 1:

1. Lie with your stomach up.
2. Put your hands behind your head and fasten your fingers with a lock, put your legs, bending at the knee joints, at a distance equal to the width of your shoulders.
3. Tighten your abs and raise your upper body, bringing it closer to your knees.
4. After 4 seconds, slowly go down.

Basic rules for performing the exercise:

• The elbows should be turned to the sides, they should not be brought together.
• Keep your chin straight without leaning it against your chest.
• The feet should be firmly on the floor.
• Breathing should be in rhythm with exercise, on the rise - exhale, on the hold - inhale, when lowering - exhale again.

Exercise number 2:

1. Lie with your stomach up.
2. Bend your right leg at the knee and put your foot on the floor.
3. Put your hands down, relax.
4. Raise the pelvis with the left leg. It should be extended parallel to the floor.
5. Relax the pelvis by lowering it down.
6. Repeat the same with changing legs 25 times.

Basic rules for performing the exercise:

• It is forbidden to make sudden movements, the exercise should be performed smoothly.
• The leg that is suspended should not be above or below the entire body, it should be its continuation.
• Bends in the lower back should not be allowed, the back must be kept straight.
• For a greater load, when lowering the pelvis, you cannot put it on the floor, you must leave it hanging.

Exercise number 3:

1. Sit on a firm, horizontal surface.
2. Hands should be placed on both sides, leaning on them.
3. The legs are bent and the feet are placed parallel, they are spread slightly wider than the width of the shoulders.
4. Raise the ass to parallel with the floor.
5. Lower the pelvis.
6. Repeat the exercise at a fast pace at least 20 times.

Basic rules of execution:

• For more load, you can put your feet on your heels, then not only the press will be involved, but also the muscles of the legs, as well as the gluteal muscles.
• The pelvis must be lifted exactly to parallel with the floor, not higher or lower.
• The feet should be parallel to each other, they cannot be deployed.

Exercise number 4:

1. You should lie on your stomach.
2. Then you need to stretch your arms and legs.
3. Raise them by stretching the spine and abdominal muscles.
4. Then they are lowered.

Basic rules of execution:

• You don't need to try to raise your arms and legs high, you need to stretch.
• Together with the arms, you can also raise the upper body, then the load will go not only on the press, but also on the back muscles.

Oblique workout

Exercises for the press for girls at home will be most effective if performed according to the rules. There are a number of exercises to work out the oblique muscles.

Standing exercises:

1. They stand on their feet, push them apart shoulder-width apart, slightly bent at the knee joints.
2. The torso is kept straight, the arms are brought behind the head so that the elbows look to the sides.
3. The stomach is pulled in and tense, the pelvis is pushed forward a little, the buttocks are tense.
4. They make bends to the right and left without moving the hips. The bottom must be completely motionless. Only the upper part moves, starting above the hips.

Execution technique:

1. They tilt to the right, then return to their original position, then tilt to the left and return again. Perform 20 repetitions to the right and 20 to the left.
2. The exercise is continued with inclinations in both directions without stopping in the middle. Do 20 repetitions to the right, 20 to the left.
3. The right hand is placed on the belt, the left hand is lifted up and brought over the head to the right. Do 2 tilts to the right. Change hands and repeat in the other direction. They do repetitions without stopping, changing hands alternately - 2 times to the right, 2 times to the left. Perform 20 repetitions in both directions.

Basic rules for doing exercises:

• The hips cannot be moved, they must be fixed in one place.
• The knees should always be bent.
• The buttocks and abdominal muscles should always be tense.
• The head must move with the body; it cannot be tilted in different directions separately from the body.

Lying exercise:

1. Lie with your stomach up.
2. Legs apart from each other at a distance equal to the width of the shoulders, put, bending them at the knees.
3. Relax your hands, put them along the body, take them a little to the sides.
4. Raise the upper body from the floor to a height to the lower part of the shoulder blades.
5. Do bends to the right and left, with your hands reaching for the heels. 20 repetitions in one direction or the other.

Basic rules for doing exercises:

• It is important to ensure that the exercise is comfortable to do, the neck should not strain. If she tenses, then you need to relax her.
• The lower body should be fixed. Only the part where the press bends moves.

Lower press exercises

Exercises for the press for girls at home can be composed for different muscle groups, all of them need to be worked out in a complex, so you can achieve an attractive belly.

Lying exercises:

1. Lie on your back.
2. Put your hands under the buttocks.
3. Raise your legs up 90 degrees from the floor, straighten if possible.
4. Do lifting the hips up, slightly lifting the tailbone.
5. Lower your hips down to the floor. Repeat the exercise 25 times.

Continuation of the exercise:

1. Stay in the same position, hands under the buttocks.
2. Leave one leg on top, lower the other parallel to the floor, but do not lay it on the floor, keep it in the air.
3. Change the position of the legs so that first the right is at the top, and the left at the bottom, then the left is at the top, and the right at the bottom. Repeat the exercise 20 times.

Continuation of the exercise:

1. Without changing position, you need to stretch both legs forward, parallel to the floor, keep them overhang.
2. Then they pull one leg to themselves, bending it at the knee, then the other leg, then both legs. They alternately change the position of the legs for 30 times.

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How to get cubes

1. In order for a girl to achieve cubes at home, you need to do exercises for different groups of abdominal muscles.
2. The last pre-workout meal should be 120 minutes after exercise and no later than 120 minutes before bedtime.
3. It is important to do a good warm-up before starting work on the abs to warm up the muscles. To do this, you can do a few jumps, gymnastic or dance exercises, or jogging.
4. Each press exercise should be repeated frequently, at least 15 times in 4 sets. All loads must be increased gradually, otherwise you can achieve pain.
5. The abdominal muscles are not limited to cubes, it is only the surface layer, and there are other layers underneath. Since the abs is directly related to the muscles of the core, which provide continuous work of the hips, pelvis and spine, to achieve beautiful cubes on a flat stomach, you need to pump all the components of the core. The cortex contains the muscles of the abdomen, glutes, thighs, and shoulders.

   

6. Don't ignore food. You need to give up sweet and fatty foods, as well as fast food. You can eat a lot of vegetables and protein foods. Servings should be small and meals should be frequent, at least 4 times a day. Do not forget about water - you need to drink it at least 2 liters per day.

How to start exercises for legs and buttocks at home

To start working on the muscles of the legs and buttocks, you need to study which muscles are important for the formation of a beautiful figure and in the future focus on improving them.

The main muscles are:

1. The gluteus maximus muscle.
2. Quadriceps (quadriceps muscle).
3. Hip biceps (biceps muscle).
4. Calf muscle.

Before starting a workout, you need to do a high-quality warm-up so that the muscles warm up, the joints warm up, and the respiratory system is ready for the upcoming stress.

Squats

Exercise # 1:

1. Legs are placed just above shoulder width, feet should be parallel to each other.
2. Hands are lowered.
3. Make the back straight.
4. They sit down, pulling the buttocks back and straining them. It is important to pay attention to the fact that while squatting knees do not go beyond the toes of the feet. The squat is done to such a depth that the upper legs become parallel to the floor. There should be a 90 degree angle between the upper and lower legs.
5. At the time of squatting, the arms are pulled forward in front of you, parallel to the floor.
6. When lifting, the legs are not fully extended, the hips move forward slightly, squeezing the buttocks.
7. Do 20 reps.

Exercise number 2:

1. The legs are placed much wider than the shoulders, the feet are spread apart.
2. Hands can be put behind the head, or put on the belt.
3. Keeping your back straight, do a squat, straining your buttocks and slightly pushing them forward.
4. When lifting, the legs are not fully straightened.
5. Do 20 reps.

Squat table for 30 days

30 day squat exercises are guaranteed to tighten your glutes and thighs.

Thanks to such loads, you can get rid of cellulite, normalize blood circulation, gain stamina and health. Squats do not need special equipment or a lot of space.

Standard Squat Program:

For a girl with a height of 165 cm, weighing 60 kg, five-minute squats can get rid of 44 kcal. The more weight, the more calories are burned. If you complicate the exercise, doing it on 1 leg or with weights, then the result will be even better.

Lunges

Thanks to lunges, you can form elastic buttocks and strong leg muscles:

1. Stand up straight, legs aligned with the width of the pelvis, feet parallel to each other.
2. The back is straightened.
3. Head straight, look forward.
4. The shoulders are straightened, the hands must be fixed on the belt.
5. A wide step is performed in front of them with the right leg, keeping the body perpendicular to the floor surface.
6. Bend the walking leg at the knee so that the thigh is parallel to the floor, and the angle between the thigh and calf is 90 degrees.
7. The hind leg is bent so that the calf is parallel to the floor and the thigh is perpendicular to the floor.
8. The knee should not touch the floor, but should be as close to it as possible.
9. Take the starting position and repeat the exercise, changing legs.
10. Repeat the exercise at least 20 times with each leg.

Lunges are allowed to be done in different directions. Different muscles will work in each case. The number of repetitions is the same.

Mahi

With the help of swings, you can tighten the inner, outer and back of the thigh, as well as the gluteus muscle:

1. Stand up, connect the legs to each other, toes and heels should also be brought together.
2. Hands are placed on the belt.
3. Raise one leg back, while straining the buttocks.
4. Do 30 reps, change legs, and do the exercise 30 more times.

This exercise can be done backward, forward and sideways.... In all cases, different muscle groups are involved.

Climbs

Calf raises can be used to shape the graceful calf muscle and hamstring.

1. They put their feet side by side, the toes and heels of the feet are aligned with each other.
2. They rise on their toes and go down.
3. Repeat the exercise at least 50 times.

You can do this exercise both on two legs, and on one.

Jumping

Jumping is most often used to warm up before starting strength training. Thanks to them, the muscles are well warmed up, the body is prepared for future loads, and fat is burned due to perspiration.

1. The legs are fixed across the width of the shoulders, the feet should be equally straight.
2. Hands are fixed on the belt.
3. They push off with their feet from the floor surface and make low jumps at least 35-40 times.

During the exercise, you can bend one leg and jump on the other. On two legs, it is allowed to turn 180 or 360 degrees around oneself, then in one direction, then in the other. You can jump forward-backward-right-left, thus adding variety to the exercise.

If desired, each girl can regularly do effective ab exercises at home.You just need desire and willpower so as not to abandon classes ahead of time.

And in order to learn how to do training correctly, you need to familiarize yourself with the execution technique, and then the results will be impressive.

Video about an easy way to build abs

How to pump up the press correctly:

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