For various reasons, people experience body changes as a result of the deposition of fat on the sides and abdomen. Many do not like this, and then they decide to look for ways and methods to get rid of such accumulations. This article tells how to pump up the sides, about proper nutrition and effective training.
Before starting the exercises, it is worth studying the recommendations that will help you achieve the result more quickly and keep it as long as possible.
The tips are:
- avoid exciting and stressful situations - during such a period, the body begins to actively produce the hormone cortisol, which provokes the accumulation of fat in the abdomen;
- under the ban - alcoholic beverages and beer containing phytoestrogen, which leads to the appearance of a "beer belly";
- maintain a regimen and proper balanced nutrition, avoid strict diets;
- drink enough pure non-carbonated water, which supports metabolism, removes toxins and toxins.
A person who wondered how to pump up his sides, and who decided to get rid of this problem, should take such advice seriously and strictly follow them.
Warm up
It is also important, the trainers note, to warm up the muscles by warming up before starting the exercises.
It may include the following exercises:
- steps in place within one minute;
- swings with legs bent at the knees from the center to the sides alternately with each leg;
- raising and lowering the body on toes;
- performing circles with arms and shoulders;
- turns of the body to the sides;
- half squats;
- circular movements of the body.
It's good when workouts are accompanied by energetic dance music.
The exercises shown below (how to pump up the sides at home), provided they are performed regularly, will perfectly work out problem areas and get the desired result.
plank
This exercise is considered quite difficult, as it allows you to work out almost all muscle groups at the same time. For most unprepared people, it causes difficulties, this is understandable. Therefore, you need to start with small intervals of time (30 seconds each), gradually increasing them every day if possible. In addition, it is important correct execution movements, otherwise the training will result in side effects in the form of injuries and sprains.
Before you pump up the press and remove the sides with the bar, you need to learn how to properly assume the position. The classic bar is a stand on the elbows, which are located at the width of the shoulders and perpendicular to them, and the toes of the legs with the body extended in a line:
- the head should be in line with the back and legs;
- do not bend the lower back down and do not arch up;
- eyes look at the floor;
- legs are straight;
- the stomach is drawn in;
- for stability, you can lean on your palms or close the fingers of both hands together.
The exercise develops the sides and abdominal muscles well, especially with more complicated varieties: a stand with a raised arm, leg or side. You can proceed to their implementation if the classic plank is already easy to perform.
Twisting
When clients ask trainers how to get a side bulge fast, the trainers usually advise doing crunches. This exercise works the core muscles that support internal organs, oblique and rectus muscles of the press.
The exercise is performed as follows:
- lying on your back, legs bent at the knees;
- hands are located on the chest or under the head (more difficult).
Next, the body is lifted, in which they try to reach the knee of the opposite leg with the elbow of one hand. At the same time, the back needs to be rounded and make sure that it is the press that is tensed, and not lumbar muscles. The exercise is performed alternately in different sides, in three sets of five repetitions. If at first the movement is difficult, you can stretch your arms in front of you on the rise. As far as possible, the load is gradually increased.
Bike
This exercise is familiar to everyone from the time school physical education. It perfectly works out oblique muscles, thereby removing body fat.
To pump up the muscles of the sides with this exercise, you first need to take initial position:
- lie on your back, put your hands in the lock on the back of your head, spread your elbows to the sides;
- raise your legs 30 ° from the floor and bend at the knees;
- slightly raise the shoulders, stretch the neck forward.
With your feet, perform circular movements like cycling - two sets of twenty repetitions.
The exercise can be complicated: during a circular motion with one leg, pull the elbow of the opposite hand to the knee, then do the same with the second elbow and leg. This will be one repetition.
Mill and slopes
This exercise is great for solving the problem of how to remove the sides and pump up a strong press. It is easy to perform and suitable even for unprepared for physical activity of people.
Starting position - stand with a straight back, legs apart shoulder width apart. It is required to tilt the body forward and alternately perform circular swings with the arms like a mill. Make ten circles, straighten the body. Repeat all over again five times.
The sides are perfectly removed with the help of slopes that need to be performed without weights. During training, you need to use different kinds tilts - back, forward, sideways, Roundabout Circulation body. All exercises are performed twenty times in two sets.
While doing slopes:
- legs are placed shoulder width apart;
- hands rest on the sides;
- the back is straight;
- eyes look ahead;
- do not take your feet off the floor;
- body must not collapse.
Leg raises
Another time-consuming exercise, since you can pump up the sides with it, only make some effort. The movements are designed to pump up the oblique muscles of the abdomen and the abductors of the thighs.
It is performed as follows:
- starting position - lying on your side with an emphasis on the corresponding elbow, the second hand is behind the back of the head, the back is straight, do not slouch the shoulders;
- while inhaling, raise the upper leg at a distance of forty centimeters from the floor;
- as you exhale, slowly pull the second one to it and hold out in this position for three seconds;
- inhale and as you exhale slowly lower both legs to the floor.
Repeat the exercise twenty times and roll over to the other side.
During the movements, you should try not to fill up the body forward or backward, to maintain balance, you can lean on the floor with your free hand.
Equipment exercises
In this part of the article, we will consider how to pump up the sides using various devices.
Most often, the following items are used for training:
- Hoop. The second name is hula hoop. A very common projectile of various sizes, weights and additions in the form of massage balls that improve blood circulation. Torsion at the waist allows you to get rid of fat deposits in this area and on the sides. For beginners, trainers are advised to use light hoops first, and then heavier ones. At the initial stage, you need to twist for a limited time, then gradually increase the duration. Exercises with this projectile are contraindicated immediately after eating, people suffering from diseases of the internal organs, pregnant women and women during critical days.
- Dumbbells. Excellent sports equipment that increases the load. For weight loss purposes, light weight dumbbells are used.
- Rope. A device familiar from childhood that helps not only burn extra calories, but also trains cardiovascular system.
- Fitball. Big rubber ball, often with massage spikes. Performing exercises on it and trying to maintain balance, it is possible to warm up the abdominal and back muscles well.
- Rotary disk. The projectile helps to effectively burn fat on the abdomen and sides. Exercises on it can be performed both standing and sitting.
Systematic training will definitely give results, you just have to set a goal and not turn off the path.
Every man in his heart dreams of being a winner, of being better than others. A beautiful and embossed press is something that can attract absolutely all girls.
Bodybuilding provides every man at any age with one unique opportunity. It consists in the fact that a person can show himself and others how much he loves and knows how to work. Any work is evaluated by the result, especially when it comes to physical training.
Among various groups muscles stand out oblique muscles of the press.
Inflated oblique abdominal muscles are not only beautiful, but also useful, as they support the spine well during movement.
They are of particular importance for several reasons:
- this muscle group is a kind of corset that stabilizes the human spine during bending and other movements of the torso;
- they emphasize the beauty of the press and provide its elasticity; as a result of their injection, a person will feel confident and relaxed not only on the beach, but also in other public places;
- embossed oblique abdominal muscles make the waist thin and beautiful, as a result of which the attention of many is focused on the figure of its owner beautiful girls;
- oblique abdominal muscles need to be developed by athletes competing in contact sports (boxing, karate, wrestling and other martial arts).
Exercises for pumping up the oblique muscles of the press
There are many different exercises for developing the oblique muscles of the press, but not all of them are equally effective. However, it is useful to know them all. This will help everyone choose the right exercises for themselves. All types of training programs can be safely performed right at home.
Body tilts forward from a standing position
Standing straight, place your feet shoulder-width apart and raise your arms up. On exhalation, the body falls forward, while it is necessary to slightly twist the press in the waist area and touch the toes of the opposite leg with your hand. Stand up straight as you inhale. Then repeat all with the participation of the opposite arm and leg.
Number of repetitions: 20 times.
Side bends with sliding hands
Stand up straight, keep your hands along the body. Begin to lean to the right, while the movement of the body should be slow, and the arms should slide smoothly along the sides of the body. When tilted to the right, the left side of the torso is stretched to the very waist. With an exhalation, it is necessary to take the starting position standing.
Number of repetitions:Repeat the exercise 10 times in each direction.
Turns of the torso to the sides
First you need to bend your elbows. Hold them in front of you and, as you inhale, turn your body in right side while the legs must remain motionless. As you exhale, return to the starting position.
Number of repetitions: In each direction, you need to make 10 turns.
Lying hip twists
It is necessary to lie on the floor, bend your legs at the knees and tighten your heels, preferably close to the buttocks. Keeping your hands on the back of your head, inhale and at the same time lower your hips to the side. The main goal of the movement is to touch the floor with your knees. As you exhale, slowly rotate your hips in the opposite direction.
Number of repetitions: 10 times.
Lifting the body from a prone position with bent legs
Before starting the exercise, you should lie down, bend your legs and put them on your right thigh. Exhaling, raise the body as high as possible, linger at the top of the movement for a couple of seconds. Now you can inhale and slowly sink to the floor. Move your legs to your left thigh and repeat on the other side.
Number of repetitions: 10-15 body lifts on each side.
Lifting the shoulder blades with the rotation of the body from the prone position
Lying on your back right leg put it on the floor, put the left one on top of it. Left hand stretch on the floor with your palm up, while the arm should be perpendicular to the body. The other hand is located under the head.
Pressing the back of the head on right hand, you should tighten the muscles of the press and raise the chest to the left knee. This movement is made until the shoulder blade comes off the floor. After that, you need to smoothly take the starting position. Keep your elbow pointed to the side during the exercise and do not tear your pelvis off the floor.
Number of repetitions: 2-3 sets of 8 times.
Lifting the shoulder blades with outstretched arms up lying down
First you need to lie on your back, bend your knees, stretch your arms up and hold them shoulder-width apart. Now you should tighten the muscles of the abdominal cavity and begin to raise the scapula along with the corresponding hand. It is important to ensure that the shoulder blades are reduced as close to the spine as possible and the pelvis does not come off the floor.
Number of repetitions: 2-3 sets of 8-10 reps.
Touching the heels of the feet with the fingers in the supine position
Before performing the exercise, you will need to lie on your back, bend your knees. The shins must be kept parallel to the floor, the head slightly raised, and the arms extended in different directions. As you exhale, try to touch the heel or shin of the corresponding leg with your fingers. For convenience, use light cheating: slightly move your legs towards your hands. At the same time, try to slightly tilt your shoulders back.
Exercise in progress in 2-3 sets . In each of them, make 8-10 touches of the legs with your hands.
Woodcutter
To perform this exercise, you will need a stuffed ball weighing from 2 to 5 kg. Standing straight, take the projectile in your hands and pull them up over your left shoulder. Keeping your abs tight, slowly lower the ball diagonally right in front of your body.
The end point of the movement of the hands is near the right thigh, while the athlete must be in a semi-squat. Do not linger and quickly rise to the starting position.
The level of tension and contraction of the oblique muscles of the press depends on the speed of the movements. Move the ball in this order 6-8 times to the left and the same to the right.
Conclusion
Relief oblique muscles of the press will make your figure more beautiful. The tips and techniques given in this article will help you achieve the desired result.
There are internal and external oblique muscles of the press. outdoor part this muscle group quite large and visible. They are attached to the ribs in small bundles, while the bundles of fibers of these muscles themselves are also connected to the serratus anterior muscle and wings.
Well-developed and sculpted obliques always look exciting. At the same time, everyone understands how much hard work is needed to achieve such a good result.
In order to have a beautiful and toned belly, it is necessary to train all its areas. Many athletes (both beginners and experienced) often train only the upper and lower press completely oblivious to the existence side press. But in vain! Developed oblique muscles give the abdomen a more aesthetic appearance from the side and emphasize its relief. How to pump up lateral muscles press? What exercises are best for this part of the abdomen? Is it possible to achieve good results while exercising at home? You can find answers to all these questions in our article.
Anatomy
Our stomach consists of several parts, namely: straight, oblique and transverse muscles. Oblique muscles - this is the same side press, which is discussed in the publication. They contribute to the flexion and extension of the torso, are responsible for turning chest in different directions, and also support our back.
What are the benefits of training the lateral abdominal muscles?
The development of oblique muscles not only improves appearance stomach, but also has many health benefits. Firstly, constant training in this area has a positive effect on digestive system, prevent bloating, and also reduce the load on the spine. Secondly, doing exercises on the side press helps to better do such basic exercises as a barbell bench press. horizontal bench, weighted squats, deadlift etc. Often these muscles are trained by bodybuilders, team sports players, gymnasts, athletes and figure skaters.
How to pump up the lateral muscles of the press?
- Adjust your diet. Many novice athletes naively believe that they can get rid of a big beer belly if they do every day various exercises for abdominal muscles. If you are also one of them, then we have to disappoint you: training the press will not save you from a big belly. Fat layer can only be removed with proper nutrition and cardio training, and after the amount of your subcutaneous fat will noticeably decrease, it will be possible to start building the relief of your press.
- Don't train your abs too often. If you do full-body strength training and do all sorts of basic exercises (bench press, dips, dips, plank, etc.), then your abs will get a good indirect load while doing them. Do 2-4 abdominal sessions per week, for example, after completing each strength training. Believe me, this will be quite enough to achieve a good result.
- Train not only the press. Any experienced bodybuilder will tell you that in order to form a beautiful and aesthetic physique, it is necessary to perform exercises for all muscle groups.
- Do not exercise on a full or empty stomach. Eat 1-2 hours before your workout. During this time, the food in your stomach will have time to be digested, but you will still not feel hungry.
- During the exercises, try to feel the lateral press as much as possible. Many people do not focus on their oblique muscles during training, which causes them to load completely different muscles. This leads to the fact that a person does not get the result that he originally expected.
- Warm up well. This applies not only to training the press, but to all training in general. A quality warm-up will not only allow your body to warm up and get to work, but also save your joints from all sorts of injuries.
Got it? In this case, let's move on to the description of the exercises, thanks to which you can pump your side press at home, as well as in the gym.
Alternate twists
It's for real classic exercise, for which you do not need any inventory. The technique for doing it is very simple:
- Lie on the floor, bend your knees, and put your hands on the back of your head. We recommend putting something under your back (for example, a special mat) so that you are comfortable throughout the entire exercise.
- so that your right elbow touches your left knee.
- Return to the starting position, then repeat the same movement, but already touching the right knee with your left elbow.
- Do the exercise the specified number of times.
Do 3-4 sets of 15-20 reps.
Lateral body lifts
Another simple and effective exercise which you can easily do at home. It is performed as follows:
- Lie down on the floor or bench. It is necessary to settle down on a horizontal surface in such a way that half of the body does not touch it.
- Fix your legs somehow or ask a friend to hold them for you.
- Do about 30 sit-ups, and then repeat the same on the other side.
In total, you need to do 3-4 approaches. If at some point it becomes too easy for you to perform this exercise, then you can use weights to increase the load.
Twisting on the crossbar
If the previous exercises could be performed without any additional equipment, having at hand only one floor, then in this case you will have to use the horizontal bar. Fortunately, there are crossbars in almost every yard, which means that almost all people have the opportunity to practice on this sports equipment. Despite the fact that the mechanics of the discussed exercise are somewhat reminiscent of ordinary leg raises on the horizontal bar, there is a significant difference between them. Twisting on the crossbar works exactly the side press, while hanging leg raises load its lower part. You need to do it like this:
- Grab the bar with a straight grip. Hands should be about shoulder width apart.
- Bend your knees.
- Raise your legs to the left, and then repeat the same movement on the other side.
- Complete the required number of repetitions.
Do 3-4 sets of 10-15 reps.
slopes
In this and the next exercise, we will need additional equipment, namely dumbbells. If you do not have such shells, then do not be upset. Alternatively, you can use any other weight that you can do at home. For example, you can take bottles and fill them with water, sand, or rocks. For pumping oblique muscles, this will be quite enough, since too big weights in the following exercises can be very dangerous.
Let's start with slopes. If you are a beginner, you can do this exercise without weight at first. It is done like this:
- Stand on the floor, put your feet shoulder-width apart.
- Raise your hands up and clasp them in the castle.
- Without arching your back, lean to the right, then return to the starting position and lean to the left.
In total, you need to do 3 sets of 15 times on each side. You can learn more about how to do dumbbell tilts in the video below.
Many fitness and weight loss experts do not recommend doing this exercise with weights very often, as it can greatly expand your waist.
Woodcutter
This exercise, unlike frequent dumbbell bends, will not widen your waist.
Technique:
- Grab a light dumbbell with both hands.
- Make 12 chopping movements in such a way that the body is twisted towards the opposite lower leg.
- After completing 12 repetitions on one side, repeat the same on the other.
Now you know how to pump up the side press at home and in a fitness center. We hope that the information provided was very useful to you and you learned a lot of new things. We wish you success in building a beautiful and embossed press!
A pumped-up press is pride and a reason for admiration. fit and embossed belly can only be obtained as a result of training, the implementation of which allows you to always feel active and cheerful.
The involvement of the lateral muscles of the press occurs only when the body is rotated. This is due to the fact that they practically do not work in everyday life.
Most noticeable on the press oblique muscles. They pass along an inclined path, starting from the chest and ending in the lower abdomen. Reduction of the left external muscle occurs as a result of turning the body to the right, and the right - to the left.
oblique internal muscles located under the outer ones and it is impossible to see them. The right internal oblique muscle contracts when turning the body to the right, and the left one to the left.
To pump up the lateral abdominal muscles, you need to know and follow the following rules:
- 2-2.5 hours before training, you need to eat lightly;
Fasting is not recommended. Lack of energy does not allow you to give all one hundred percent and reduces the effectiveness of training. You shouldn't eat either. Exercising with a full stomach can cause dizziness, nausea, and other unpleasant consequences.
- It is necessary to start training with a light warm-up;
To warm up the muscles, you need to jump, run on a treadmill or on the spot, perform such simple exercises as tilts, rotations, turns.
- You should not overstrain - exhaust yourself;
Classes should be held two to four times a week. This is quite enough to pump up a relief and beautiful press.
- When performing exercises, muscle tension should be felt;
When the feeling that the muscles in the abdomen are not tense, the exercise is performed incorrectly.
- Do not eat after training for an hour.
When, after doing classes, severe hunger overcomes, you can drink a glass of water or eat an apple.
The muscles on the abdomen lend themselves to stretching quite badly and fatigue is a normal reaction of the muscles to stress. The main thing is to perform training according to the level of your preparation, moving from mastering light to more difficult exercises.
A set of exercises for the lateral abdominal muscles
Level one
The complex is designed for beginners, allows you to tighten muscles, is not designed to pump up large and voluminous muscles of a bodybuilder. The first level exercises will be an excellent start and preparation for moving on to more complex training. When performing the complex, the frame must be strained. The main thing is not to overdo it. Otherwise, you may get injured.
Feet are shoulder-width apart, hands are connected behind the head. The body is tilted to the maximum possible in one direction, and then in the other direction.
The slopes are performed smoothly, without haste, with the body fixed at the end point. For five or six approaches, do at least 20 slopes. To increase the load, if it is not enough, dumbbells, the weight of which does not exceed 10 kg, allow.
Abdominal exercises using dumbbells lead to a build-up of mass and a thickening of the waist. This is especially important for girls.
They lie sideways on the bench so that the legs are on it, but the body is not. The legs are fixed with a holder or a partner is asked to hold them. The body for several approaches from each side is lifted up 30 times.
To increase the load, weights are used.
An ideal training for pumping up oblique muscles if a horizontal bar is installed in the house.
Hanging on the crossbar bent legs alternately take out to the right and left sides, pulling them to the chest. Hands should be shoulder width apart.
Level two
The complex of the second level allows you to give relief to the muscles of the press. Performing it on a regular basis, you can not only tighten the body, but also reduce the waist. All exercises of the complex are performed from 10 to 15 times, doing 3 or 4 sets.
Leg and body lifts
Lie down on a flat surface. Straighten legs. The hand is placed under the head. From the starting position, both the knee and the body are simultaneously raised so that they touch. Return to starting position and change hands.
Take a prone position. Hands are folded at the back of the head, legs are bent at the knees. The body is lifted and rotated alternately in each direction, touching the knee of the opposite elbow. That is, the right knee touches the left elbow, and the left knee touches the right elbow.
Knee raises
Lying on your side, lean on your elbow, straighten your legs, put your free hand behind your back. Both legs are raised to the chest, without touching the floor. They turn to the other side and perform similar lifts.
Hanging on the crossbar, without bending the knees, perform lateral lifts. At the maximum point of lifting, the legs are delayed.
Level three
The complex is ideal for those who work on the press for a long time. The number of repetitions and approaches performed is controlled individually. It all depends on the level of physical fitness you have.
The legs are placed shoulder-width apart. A neck is placed on the trapezoid. Tilts are performed 15 times in each direction, lingering at the end point for a couple of seconds. Return to starting position.
The body must remain straight when bending and returning to its original position. Do not lean forward or backward. The feeling of muscle tension indicates the correctness of the exercise. To increase the load, pancakes are added to the bar.
Tilts with turns
A reinforced version of the slopes using a neck, in which bundles of oblique muscles are involved.
The bar can be used with or without pancakes. Being in a standing position, the slopes are carried out forward and to the sides. Each tilt is accompanied by twisting the body and turning the elbow to the opposite knee.
Turns on the horizontal bar
Hard exercise. A well-trained and strong person can do it.
Hanging on the horizontal bar, hands are shoulder-width apart. Legs straight at the knees are raised parallel to the floor. Feet in the air describe an arc. They try to make the amplitude of movement as large as possible.
You need to do the exercise giving all the best to one hundred percent. Turns are performed 10 to 15 times.
Perfect for reducing your waist.
To the frame you need to become sideways. Grasp with both hands upper block and perform 12 chopping movements towards the lower leg, while twisting the body.
Pumped up lateral abdominal muscles will make the figure more toned and perfect. You do not need to immediately take on complex exercises if the level of preparation does not allow it. It is better to start from the first level and gradually increase the load, moving on to more complex training. The main thing is to practice regularly and diligently. This will be the guarantee excellent result, good health and mood.
Under the concept of the press, most people mean the rectus abdominis muscle, which is clearly expressed in thin people, but there are also oblique muscles, commonly referred to as the lateral press . It is much more difficult to swing them, since the oblique muscles are weakly involved in normal twists.
In this article, you will learn how to work properly oblique abdominal muscles . We will tell the most important aspects of their training and point out the mistakes that prevent novice athletes from achieving the desired result.
The best exercises for the side press
The approach to training the side press is highly dependent on training program specific athlete. The fact is that the oblique abdominal muscles are involved in the performance of such basic exercises as barbell squat and deadlift, while they are fully developed due to the fact that the base uses large working weights.
Therefore, if you pull and squat, then you don’t need to purposefully do several exercises for the press, it will be enough "finish off" with one exercise of several multi-rep sets. If classes are conducted at home, or you do not do basic exercises, then the study of the press should be more voluminous.
The lateral press is formed by two groups of oblique abdominal muscles - external and internal . The latter do not represent any aesthetic value, since we do not see them, while the outer ones consist of separated (separated) fibers that form distinct relief stripes on the lateral part of the abdomen.
Functional purpose of the oblique muscles - flexion of the body lumbar, twisting to the right and left, retracting the pelvis back, while they always act in conjunction with the rectus abdominis. Also, the abdominal muscles are a kind of protective shell that holds the internal organs of the abdominal cavity.
For most of the inhabitants, a relief, clearly traced press is a symbol of physical perfection. The training of these muscles is emphasized by the bulk of those who came to Gym newcomers, but the situation here is twofold - thin people can not download the press , since it is already visible to them, while the efforts of overweight people for some reason are not rewarded with the desired result.
The visibility of the abdominal muscles directly depends on the amount of fat in the body, therefore, if you want to have a relief belly, it is important not only to pump it in training, but also diet, which will allow you to maintain the required percentage of subcutaneous fat (10-15%).
However, when working on the side press, it should be borne in mind that the overall outline of your waist strongly depends on the volume of the oblique muscles of the press. And if for people with a narrow waist such changes will be good, since they can correct excessive thinness, athletes with wide waist they are often harmful, making the waist zone even wider and worsening the proportions of the body.
Changing the diet and approach to training to get a relief press
To have a relief press you need to be "dry", that is, to have a minimum percentage of subcutaneous fat. The amount of body fat in our body depends on the ratio of two factors - the difference between consumed and burned calories. If more is consumed than burned, the body stores the excess in reserve in the form of body fat, but if the difference is negative, on the contrary, it uses the available fat to cover the lack of energy.
The fastest way to get a relief side press is to follow these recommendations:
- maintain a 500-600 calorie deficit daily ;
- eliminate fast carbohydrates (sweet and flour, white bread), all carbohydrates should be slow - rye bread, cereals, durum wheat pasta;
- use a large number of protein products to prevent burning of existing muscles during the drying process.
It helps to approximate the moment of appearance of the first outlines of the press, which makes sense to perform every workout. Running or cycling can also be taken out for a separate time, however, keep in mind that the duration of cardio should exceed 60 minutes, since fat burning begins only after 20-25 minutes of running for which the body uses all the energy reserves received from food. More short workouts produce much less effective results.
The best side press exercises and how to do them
The athlete stands with dumbbells in both hands, spreading his legs shoulder-width apart, and performs alternate tilts to each side. The amplitude of movement is small, the slopes are made smoothly, without inertia. It is not recommended for girls because of the risk of thickening the waist.
It is necessary to lie sideways on the bench for hyperextensions, hanging half of the torso over the bench. Lifts are made on each side separately, at the top point of the amplitude the body should not rise above the parallel with the line of the legs.
You need to hang on the horizontal bar and raise your legs bent at the knees, bringing the pelvis to the right and left side alternately. The exercise can be made more difficult by performing it with straight legs.
It can be performed both on the press bench, trying to touch the elbow to the patella of the opposite leg, and on the floor with unfixed legs, in which case, when twisting, the knee must be brought to the elbow so that they touch in the central part of the body.
Belongs to the category static exercises, which perfectly work out the internal oblique muscles, thereby improving the athlete's posture. The bar is a stance in which the body is held on two reference points - the feet and the forearm. With progress in fulfillment this exercise it is necessary to increase the time of holding the bar, you can start with 30 seconds and strive for 2-3 minutes.
All dynamic exercises with your weight, it is necessary to perform in the range of 15-20 repetitions, the last approach in each exercise is to the maximum, until failure or a strong burning sensation in the muscles. Exercises with additional weight are done for 12-15 repetitions, while the weight used should be relatively small and not affect the athlete's technique.
Abs can be trained in two ways - doing 1-2 exercises after each workout or allocating a separate day for it. Experienced athletes often endure study small muscles- trapezoidal, calf, press, neck and forearms in a separate workout, because due to constant fatigue abdominal muscles if they are regularly worked out, progress in basic exercises. For beginners, this factor is not critical.
Optimal Abdominal Training Frequency - once every one or two weeks. To prevent muscle adaptation to training process We recommend changing exercises every 8-10 weeks. Train hard, stick to proper nutrition, perform cardio loads and relief abs will not keep you waiting!
