A taut, flat stomach with conspicuous cubes of muscle tissue is the dream of every person, regardless of gender and age. Developed abdominal muscles are the basis of a slim figure: they provide an even posture, a beautiful silhouette and give solidity. In this article, you will learn how to perform exercises with maximum efficiency and how much the body will spend kilocalories.
Is there an upper and lower press
The most common myth and mistake of beginner athletes is the division of the rectus abdominis muscle into the lower (which is located under the navel) and the upper (respectively, above the navel). Allegedly, there are exercises for different parts of the abdominal muscle. It's a delusion. The rectus abdominis muscle is not divided into any sectors, and receives a uniform load both when performing normal twists, and when lifting legs in the hanging or on the parallel bars.
Another common myth is that the more you press the press, the sooner the fat layer in the waist area will leave. This is also a fallacy. How many times to swing the press to remove the stomach? Fat can be removed only by adjusting the diet to reduce carbohydrates and fats in the diet. And exercises will help to pump up a steel press under a layer of fat - but in no way contribute to reducing the abdomen.
The oblique muscles of the peritoneum
Oblique muscles are indeed present in the human body, unlike the so-called upper and lower presses. It is worthwhile to be careful about working on them - with the growth of muscle tissue, the waist expands. Many girls try to avoid this. Therefore, they should abandon the study of oblique muscles of the abdomen. Below will be described the nuances of working on the press for women.
How to do twisting
These exercises for the abdomen are familiar to everyone from school physical education lessons. However, 60% of athletes perform twisting incorrectly. Here is a description of the right technique:
- Twisting for the rectus abdominis muscle : lying on your back (legs bent at the knees and feet firmly pressed to the floor) raise the upper body and stretch your chin to your chest. At the same time, it is not necessary to tear the loin off the floor. Many athletes do full-amplitude exercise, which leads to overload of the extensor muscles of the lower back and in no way involves the abdominal muscles.
- Twisting to work out the oblique muscles of the abdomen: in the same starting position (hands behind the head locked into the lock), you should reach with your left elbow to the right knee and vice versa. Do not tear your lower back and feet off the floor.
- Reverse twisting: starting position lying on the floor on the back. Raise your legs and twist on the contrary, that is, try to reach the forehead with your knees. Perform 15-20 reps. The total number of approaches is at least three.
Twisting is the main type of abs exercises. How many calories does this load on the rectus abdominis burn? On average, for three approaches of 20-25 exercises, about 100 kcal is expended. If the training takes place with high intensity, it is possible to spend about 120 kcal. Fat burning is not the main goal of abdominal exercises. How many calories does oblique twisting burn? The same amount as when working out the rectus abdominis muscle.
If you twist 100 times for the press, how many calories will be burned? It all depends on the intensity of execution. With slow exercise, a person of average build will spend about 90 kcal. At high execution rates, about 100 kcal.
Weight Training Exercises
If the goal is to pump cubes, then it is worth taking a closer look at the exercises with sports equipment for the press. Calorie consumption will increase by about 10%. If the training takes place at home, weights on legs, pancakes from the bar or from dumbbells will be required (you can buy in any sports equipment store). When practicing in the gym, you can contact the trainer, and he will show in detail the implementation of the exercises. For girls, downloading the press at home is often difficult precisely because of the low overall physical fitness.
So, you need to put weighting on your feet. to take a starting position lying on the floor. The back, head, buttocks are firmly pressed to the floor. Raise and lower straight legs slowly. At first it will be hard to do because of the extra weight, but literally after five or six sessions it will become much easier. Download the press at home for girls is difficult, but possible. This exercise will allow women to get cubes in the shortest possible time (subject to the rules of a healthy diet).
Another version of twisting with weight: put a pancake on the chest from the bar (weight should be selected based on the individual characteristics of the athlete) and, holding it with your hands, perform body raises.
Using a press roller
This home exercise machine allows you to work out the deep layers of the rectus abdominis muscle. How many calories does a press roller burn under the condition of high intensity of exercise (about 50 repetitions in one minute)? The amount is not much different from ordinary twisting - in half an hour of such a training you can burn about 100 kcal.
If you supplement the training with cardio loading (running, jumping, plyometric exercises), then the number of kilocalories burned can be increased to three hundred. If you combine training for the press with a long run, you can burn about four hundred kilocalories. During the exercises with the roller for the press, do not forget about proper breathing: when lifting the body , exhale, when returning to its original position - take a deep breath. If your heart rate rises above 135 beats per minute, you should complete your workout.
Cardio exercises for drawing relief on the stomach
Without a cardio load, you can never get a truly embossed press. How many calories does such a workout burn? High-intensity cardio can burn about 550-600 kcal per hour. Care should be taken in such training for people with diseases of the cardiovascular system, as they make the heart work in a difficult mode. The pulse in the region of 125-135 beats per minute (namely, such a high-intensity training) can provoke arrhythmia and angina pectoris, and in some cases cause a heart attack.
A similar workout can be done outdoors in the warm season. An hour jogging at a speed of 12-14 km per hour will start the fat burning process - this will help to dry the press. How many calories does such a run burn? On average, about 450-500.
The Importance of Proper Nutrition for a Slim Belly
Without a healthy diet, no one can achieve a flat stomach. Simple carbohydrates and fatty meats should be completely eliminated. These are cakes, factory sweets, cakes, burgers, pork and lamb skewers, salmon fish species.
You should also limit the use of dairy products with a high percentage of fat content. For a long time, experienced athletes excluded such products from their diet, since they contribute to the accumulation of fluid in the body, and this reduces the tracing of the abdominal muscles. Preference should be given to cottage cheese, kefir and milk with a fat content of about 1-1.5%.
How many calories can you burn by pumping?
Novice athletes make the mistake of believing that intense twisting will help them lose weight. Such exercises burn a tiny amount of kilocalories. This, of course, is better than lying on the couch. Many boys and girls perform only exercises for the abdomen - in the end they have a steel press under a layer of fat. It's a shame to know that in fact the stomach is strong and muscular, but it is simply not visible due to the layer of subcutaneous fat.
That is why it is important not to forget about proper nutrition and cardio training.
How to pump up a man at home?
The principles are common to all, regardless of gender type: regular intensive training, proper nutrition and the absence of bad habits. By fulfilling all these rules, it is possible to achieve a relief flat abdomen in three to four months (if the initial BMI does not exceed 22-23 units).
How to pump up a man at home as quickly as possible? It is worth using sports equipment. For example, performing deadlifts with a barbell or performing squats involves the abdominal muscles in active work, which cannot but have a positive effect on the appearance.
Another great exercise for the press that men can perform: raising straight legs in a hang on the horizontal bar. Instead of the horizontal bar, you can lean your hands on the bars. In one approach, you need to perform 10-20 repetitions. The total number of approaches is three to four. For trained athletes, trainers advise an exercise on the horizontal bar "rise with a coup." But, alas, it is beyond the reach of beginners in fitness.
Safety rules when doing exercises on the press
Improper exercise can result in lower back injuries. Everything can end with scoliosis and hernia. As mentioned above, when performing twists, it is undesirable to tear the buttocks and lower back from the floor. Assume a slight deflection in the lower back, but then the chest should touch the floor from the back. It is only necessary to tear off the floor from the upper body, not lower than 11-12 vertebrae of the thoracic spine.
It is important to monitor breathing: when lifting up legs or torso, you need to exhale, and when lowering, take a breath. You should force yourself to get used to just such breathing during training, since this particular pace is physiologically correct.