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Bottom press: exercises for trainer girls.

Bottom press: exercises for trainer girls.

Appearance at all times always bothered women, a thin body should be in shape, especially in the abdomen (upper and lower parts). They wanted to look good for their husbands. They did not want a part of their abdomen (especially the lower part) to appear after the birth to scare anyone.

With the development of the fitness industry for many women, the question of how to stimulate the muscles of the bottom of the press has become much easier to solve. They are pleased to work to give a pleasant shape to the body and strengthen parts of the abdomen (in particular, only the lower part), look thin, adhere to a healthy lifestyle.

What are the effective exercises on lower press muscles to perform at home for girls? How to pump the muscles of the lower press at home for girls?

What is most important in a home training process for girls to work at the end of this muscle group? What to pay special attention, working through the bottom of this muscle group?

Let’s look at this problem together and discover how to properly pump these muscles at home.

In addition, pumping the muscles of the abdomen is very important for women who act in the category of gym, bodybuilding and bodybuilding. And only for common gymnasts is it important to pump the lower part of the abdomen so that it looks good.

General rules to train this muscle group.

  • The muscles of the press (including the bottom) can be trained relatively frequently. Some athletes train him almost every day. It can even give a fractional load in this group of muscles during the day. For example, in the morning, do three or four sets of exercises for the lower abdomen and at night, do three or four sets of exercises for this group of muscles. During the day, you can perform an exercise of this type as a vacuum (just keep the lower pressure in tension for a certain time).
  • The muscles of the lower press can be pumped at home without specific equipment. All you need is a flat surface and a gym mat. The lower press can be pumped with its own weight, without special weighting. It is sufficient to perform some simple exercises with your own weight, such as twisting, lifting the body, folds, etc.
  • These muscles for women can be pumped with a large volume of load. Do a lot of repetition in a sufficiently large number of approaches. For example, 5 sets of 20 repetitions. The superset can perform many exercises, that is, successively one after another without resting between them. For example, exercises such as lifting the body and the folds will go well in the superset.

Bottom press: exercises for trainer girls.

What can be included in the training program?

Below are the basic exercises for the abdominal muscles. Follow them as a single complex or superset, and you will be delighted with the result!

Believe me, it will not make you wait.

  • The torso is raised. Made on a gym mat. Legs preferably pre-secure somewhere. This can be the edge of the bed or the bench. The hands can be placed behind the head or along the body. From a lying state, we make the body rise to an angle of approximately 90 degrees. We look at this position, then go back down and repeat the procedure. It is important, during the execution, not to bend your back firmly and make sure you do not help yourself with your legs. The optimal amount of work is four to five sets of 15 to 20 repetitions. It can be done at home.
  • Twisting or lifting with the body turning. Essentially the same as lifting the body, but it has a number of distinctive features. Made on a gym mat. Legs preferably pre-secure somewhere. This can be the edge of the bed or the bench. The hands can be placed behind the head or in front of you. From the state of lying down, we make the body rise to an angle of approximately 90 degrees, while not only rises, but also turns to one side, alternately to the left and to the right. We look at this position, then go back down and repeat. It is important, during the execution, not to bend your back firmly and make sure you do not help yourself with your legs. The optimal amount of work is four to five sets of 15 to 20 repetitions. It can be done at home.
  • Skladochka What is the essence of this exercise? We lie on the gym mat, legs and torso lie completely on top of her. Then, from this position it is necessary to raise the legs bent at the knees and torso up, while it is important to join the palms behind the legs, making a kind of cotton. Then, again, go to the gym mat and say it again. It is important to work synchronously torso and legs. The optimal amount of work is four to five sets of 15 to 20 repetitions. It can be done at home.
  • He stands on the Roman chair. The Roman chair is a special simulator that looks like a bank tilted down with special supports on top. You fix your legs on these saddles, with your back resting on the back of the Roman chair and from this lower position begin to lift the body at an angle of at least 90 degrees with the hip joint. The hands can be placed behind the head or in front of you. We look at this position, then go back down and repeat. It is important, during the execution, not to bend your back firmly and make sure you do not help yourself with your legs. The optimal amount of work is four to five sets of 15 to 20 repetitions. In the presence of special equipment can be done at home.
  • Aspirate Purely static exercise. Its essence is that we maintain the stomach for a while, maintaining the tension of all muscles. This retention can last up to 10-20 or up to 40-60 minutes. Some athletes make an emptiness throughout the day. The idol of all bodybuilders Arnold Schwarzenegger especially liked this exercise. It can be done at home.

Bottom press: exercises for trainer girls.

And what will the training program be like?

Below is a set of 1 and a set of 2 exercises on the muscles of the lower press for women in the home. Both of these complexes for the abdomen are quite serious and require a certain level of training on the part of the athlete.

They can be done at home.

Performing this complex for the abdomen is better in a day. On the one hand, this way you will give your muscles time to recover and, on the other hand, you will give them a serious enough charge.

  • Super set: lifting the body and turning: four or five sets of 15-20 repetitions.
  • Skladochka: four to five sets of 15-20 repetitions.
  • Empty: five approaches for 5-10 minutes.

Performing this complex for the abdomen is better in a day. On the one hand, this way you will give your muscles time to recover and, on the other hand, you will give them a serious enough charge.

  • Super set: lifting of the body and folds: three or four sets of 12-15 repetitions.
  • Twisted: three or four sets of 12-15 repetitions.
  • Empty: four series of 5-10 minutes.

As you can see, there is nothing complicated! All you need is stability and a certain amount of patience.

Of course, it is very difficult to achieve a pronounced relief like a male press. And is it necessary for the beautiful half of humanity, which nature has endowed with sensual rounded forms?

Everything a woman needs to keep her body in excellent condition is to monitor muscle tone and prevent the appearance of deposits of fat and loose skin!

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