Кто из нас не мечтает о плоском животе и тонкой waist. In a dream, we see how the extra folds disappear, and you can wear open topics and show your press. But a flat stomach is just the beginning of the path. Exercises for a flat stomach mean exercises for all the muscles of the press. On the main surface of the abdomen is a flat rectus muscle, which is divided into squares by strips of connective tissue. On each side of it are oblique muscles, which help the straight muscle to produce the torso of the trunk to the sides.
Поскольку мышц целых три, то накачивать пресс и make a flat stomach is necessary a set of exercises. Any exercise acts either on the bottom or on the top of the rectus muscle. There is even a formula: when you lift your legs (knees), the bottom of the press works, if you lift the body, then the bottom of the press works. And the oblique abdominal muscles exercises for the load apply the diagonal movement of the trunk and legs. To obtain normal loads you need to do three times a week for at least 30 minutes. However, if such loads do not help, then you need to increase to 4-5 times a week for 45 minutes. It should also be borne in mind that exercises for a flat stomach will not help without a diet.
Важное правило:any exercise for the abdomen must be done on the exhale. When inhaling, the air supply in the lungs interferes with the correct bending of the body. It is necessary to monitor the loin. When you feel pain or discomfort while performing an exercise, it is necessary to replace it with another, similar one. If the next day after class there was pain in the lower back, then this is already a sign of serious problems with it. Here it is impossible to train, not paying attention to the pain, be sure to go to the doctor. This is also a very important rule. By the number of exercises: you need to choose by exercise for the upper and lower regions of the press and for the lateral (oblique) muscles. Make them three sets of 15-20 repetitions. If this is a lot for you, then do less, but less than 10 repetitions can not be done, there will be no benefit.
Recommended exercises for a flat stomach:
Twisting (for upper abdominals). Lying on the floor, bend at the knees and lower legs.lay on a bench, cross your arms over your chest. Slowly lift the back of the head and upper back from the floor. You need to look at the ceiling and reach not with your neck, but with your chest, bending your body. Completely do not need to sit down, but only to break away from the floor, as much as you can and return to the starting position, keeping your head on weight.
Reverse twisting (for the bottom of the press). Lie down on the floor, stretching out your arms along your torso.Bend your knees, lift up and hold a little on the weight. Tighten the abdominal muscles and tighten your knees to your chest, raising the pelvis. The legs should be constantly bent at an angle of 90 degrees.
Diagonal twisting (for oblique muscles). Such exercises for the hips and abdomen especiallyeffectively act on all the muscles of the abdomen and hips. Lying on the floor, bend your knees and put your feet on the floor, arms behind your head. Raise your head and shoulders, then stretch your left shoulder to the right thigh. At the top, freeze and return to the starting position. First, make a cycle of repetitions in one direction, then in another, but you can alternate between different repetitions.
Side elevations (for oblique muscles). Lying on the floor on your side, lean your elbow benthands on the floor. The other arm is extended along the body. It is necessary to raise the body as high as possible due to the abdominal muscles, without attracting either arms or legs. At the top point, you need to linger and count to five, and then return very slowly to its original position.
Exercises forflat belly with a ball. Today, there are more than a dozen exercises and whole complexes that will help get rid of unwanted folds at the waist and achieve the perfect shape of the abdomen.
