Lower press: exercises for girls. Exercises for the lower part of the press
It is believed that the athletes must press like a washboard. This is partly true. Flat stomach - is not only beautiful, but also necessary. Almost all the exercises the abdominal muscles work statically, that is always in tension. Good pumped press will help to avoid injury during exercise, as well as contribute to their fulfillment of the proper technique.
The use of exercise
Those who think that, often, and hard rocking abdominal muscles (especially the lower abs, exercises which are described below), it will be removed from the excess body fat, they are mistaken. The fact that the body fat accumulates, though different in humans, but it goes smoothly. And to banish it, you need to train hard in the gym. Also, there is a perception that the abdominal muscles can be made symmetrical. Alas, it is not. Symmetrical muscles of the abdomen has only a certain number of people. Basically, they can only be adjusted, but not much else. Need to monitor the pumping of this part of the musculature of the body and not overdo it, because there are times that the press an athlete more prominent than the chest muscles. It does not look very aesthetically pleasing.
Groups abdominal muscles
Abs consists of these muscle groups, both direct and oblique internal and external, as well as transverse. Dividing it into the top and bottom of a very conventional. Since all of their group, it is impossible to separately download the upper and lower press operating at pumping abdominal muscles. Exercises of different types will help to focus on the pumping of a particular part of it.
Exercises for the lower abdominal muscles
There are two methods of pumping abdominal muscles (upper and lower abs) exercises with lots of reps or exercises on different parts of the average number of repetitions (12 to 15 times per set). Now there is the best option, which is a maximum of three exercises with a focus on different groups of abdominal muscles (upper part and lower part of the obliques), the so-called "three-pronged approach" to the number of repetitions in each 15-25 times. Rest after such set before the next round - from two to four minutes. Although existing exercises for the abdominal muscles, and have a universal character, that is, they can perform both girls and men, but there are exercises that because of his performance technique and physiology preferable for women equality, while others, for men.
The rise of the feet on an incline bench
Perfect to pump the lower abs. Exercises for the girls do not make some kind of inconvenience or discomfort. For their implementation need to lie down on the bench, to make the deflection at the waist and bend slightly at the knees joints. This is the starting position. Then, bring the knees to the chest, at the same time to great effect can pull the pelvis off the bench. For better stability during exercise is necessary to hold on to the top of a bench or other stress. Lifting legs should occur at a rapid pace, and lowering - slow. The legs are not completely omit need. Weighting can be used for extra weight or to raise the angle of the bench (the higher it is, the harder it is to do the exercise). The number of repetitions - 10-15 sets - 3-4.
The rise of the legs in the vise
Exercises for the lower abdominal press. First you need to take hold of the bar. In this case, the grip has to be convenient for the athlete. Legs should hang perpendicular to the floor. This is the starting position. Then, bending your knees, raise them up until then, until thighs are parallel to the floor or even higher if this exercise takes an experienced athlete. After the second delay is necessary to very gently return to the starting position. The main thing during these movements do not rock the body, not to use the momentum for ease of exercise, and do not throw up. If it is not possible not to rock the body, you can do this exercise on a special simulator, where there is a stop for the back and arms. With this device, you need to try to raise the legs straightened, and the higher the better. Sets - 3-4. The number of repetitions in each set - 15-20.
Lifting legs sitting
Great to pump the lower abs. Exercises of this type are quite simple in execution, but very effective. Starting position requires that an athlete comfortably sat on the edge of the bench and put his hands back for durability. The position of the feet should be like in the picture - a little bent. The athlete should keep them in a vise over the earth. This is done to ensure that the press has always been tense. This is the starting position. Then you need to bring your knees to your chest and do a little delay to enhance the effect. After the lower legs should be very smooth. The number of repetitions - 10-12. Number of sets - 3-4.
Lifting legs lying on the floor
Exercises for the lower abdominal muscles. First you need to lie on the floor. Hands should lie along the body and rest on the floor. This is the starting position. Then slowly raise your legs, bending them slightly at the knees, and try to reach the knees of the head. In this case, to enhance the effect you need to pull your lower back off the floor. You can then slowly return to starting position. The number of repetitions - 10-15. The number of sets - 3-4.
knee lift on the horizontal bar, or reverse twisting
Ideal to pump the lower abs. Exercises for girls are simple, but at the same time, the effective movement. To execute them, you need to lie on a horizontal bench and hold hands behind her headboard. Legs bent at the knees and hip joint at an angle of 90 degrees. This is the starting position. Then you need to raise your legs in a bent form as long as your feet will not look at the ceiling. Thus tear pelvis can be 10-15 cm Number of repetitions -. 10 to 15. Approaches - 3.
To perform this exercise for the lower part of the press have to lie on the floor, his arms stretch it a little above the waist. This is the starting position. Then you need to try to raise your legs to a height of 10-15 cm from the floor and try to hold them in this position for 5-10 seconds. Repetitions per set - from 8 to 10 sets - 3-4.
The double twisting
It exercises for lower abdominal press. To begin to occupy the starting position, you need to lie on the floor. Lift feet off the ground and bend their knees. Hands need to take up the head. The head at the same time also a bit raised. This is the starting position. Next you need to keep your knees and elbows together, straining abdominal muscles. In this case, a little off the ground the pelvis and shoulders. Unlimited number of repetitions, the exercise is done in advance. Approaches - 3.
The reduction of direct hands and straight legs with
Exercises for the lower part of the press. To take the starting position, you need to lie on the floor. In this case, arms straight over the head. Legs also straightened. Then you need to slowly bring hands (while they are always straight) and legs (also direct) together. Just slowly dissolve. The number of repetitions - 15, sets - 3.
The rise of the torso in the vise on the bar
Excellent pumps the lower abs. Exercises for men - mostly because it can be described, but it is suitable for women with a large sports experience. This exercise is quite difficult to implement and therefore requires a partner for secure. For his performance you need with the help of special attachments to hang your feet on the bar, that is upside down. This will be the starting position. Next, we need to raise the torso up slowly as possible and slowly lower it to the starting position. The number of repetitions for this exercise depends on the experience and natrenirovannosti athlete. The number of sets - 3-4. All of the above (on the lower abs) is not the final exercise. Variations in their implementation can be very much. They can add a few more. All of them are ideal for both girls and for men, for beginners and for professionals in the sport.
Be always healthy and beautiful!