Pumping of average muscles of a press demands especially careful approach. Practically all who spend trainings at home, know exercises for work with the lower and top department of a stomach. But seldom who thinks of a middle part of this area. Exercises on an average press in house conditions are rather various, and therefore it will be simple to pick up a certain complex.
It is necessary to fulfill basic poses and bases in the future to prevent an overtraining of a body and concrete areas. The middle part of a direct muscle quite often remains unaddressed, and such approach is quite misleading if it is necessary to create an excellent silhouette. For bigger efficiency it is better to combine a training of various muscles in one complex that will allow to approach a problem versatily. Also you will be able to load each group in a way, most available to house conditions. How to pump up average cubes of a press to the required condition of a press to men and women it is correct and effective, it is possible to learn from the provided article. Correctly picked up complex will allow to learn more about the body and to put a certain load of the specified area.
This exercise for pumping of a direct muscle of a press is called a trunk raising with sliding. It is necessary to do it on a special rug. Exercise for average department allows to create a flat stomach at women and men, strengthening in passing middle part of a press. SP: to lay down on a back, to extend hands over the head up. legs are bent in a knee joint, and feet are pressed to a floor. The trunk rises to knees so that it was possible to concern finger-tips of hands of a floor. On buttocks to move ahead on couple of centimeters. Further return to SP.
Important! Carrying out exercise in accelerated, you will actively burn fat on a stomach. Bol the measured and thoughtful movements will help you with formation of a relief of a press.
Twisting is V-shaped
This exercise will perfectly pump over a middle part. To carry out on a rug, a mat – at choice. SP: to lay down on a back. To extend hands over the head up. To extend legs. To begin slow simultaneous raising of legs and a trunk so that the body formed a letter V. Many call this exercise "penknife" as it is necessary to develop literally in half when performing the movement. You linger on peak for a second, straining as much as possible press muscles then you come back to SP. It is impossible to lower the case and legs completely to keep tension in a stomach. Exercise is not carried out by breakthroughs or at bystry speed that the body was not shaken.
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Draft from dumbbells up
This exercise for a stomach pumps over the top and middle part of a press of a peritoneum to a large extent. Except a rug freight or dumbbells by weight not Bol of 3 kg is required. SP: to lay down on a back, to bend legs in knees. To take dumbbells in hand and to extend them perpendicular to the case. Begin to last up, lifting a half of the case over a floor. Linger on peak for couple of seconds then return to SP.
Pay attention: Hands have to be straight lines and last up. The effort is created by a middle part of muscles of a press, but not a neck and a humeral belt. You watch closely work of the body and stomach, correct on the course of performance of the movement.
The average press strengthens this exercise, involving side muscles of a stomach in work. To do on a gymnastic rug. SP: you lay down on a back, put hands under the head on a nape. Raise legs up vertically. Strain a press and lift the case up, pushing at the same time legs forward. Then return to a starting position. You watch closely position of legs in the course of performance of exercise for a stomach. Their vertical position ensures functioning with a body weight. The wrong situation will lower load of muscles of a press and will reduce efficiency of exercise many times.
Support on elbows, lifting of legs
This exercise for a stomach is intended to load a bottom and a middle part of muscles of a press. The gymnastic mat or a rug is necessary for performance. SP: to lay down on a rug. To raise a trunk very little, leaning at the same time on elbows. Further you raise legs parallel to a floor surface. You begin raising of legs to a perpendicular ratio of hips and a stomach.
Pay attention: Carrying out exercise, completely do not relax. Preservation of tension in the field of a press is required. Therefore legs completely cannot be lowered. Also pay attention that load of a middle part of a stomach demands coordination. It is impossible to be shaken here and there. Therefore elbows require to create a "sure" point of support.
This set of exercises on a middle part of a press for girls and young guys will be equally good. More trained more difficult programs for pumping of muscles of a stomach can be necessary. It is also possible to apply weighting compounds when it is possible.