Effective abdominal exercises on the bar for men and women
When working on the abdominal muscles should remember an important point - they are very hardy and strong, require continuous improvement of load and daily workouts. Aligning the regular set of exercises with proper nutrition, you will receive a welcome relief not earlier than in two or even three months.
The abdominal muscles
The abdominal muscles are a very important function, it protects our internal organs from damage. There is a division between the upper press, the lower and lateral (obliques). The muscles of the lower press harder just to pump. To address all of these muscle groups, there are different exercises. That is, performing certain exercises, you work just above the bottom or just above the top of the press. It is therefore considered effective implementation of complex exercise which involved all the abdominal muscles.
The benefits of exercise on the press on the bar
In today's fitness world there are hundreds of options of exercises to work out the abdominal muscles. For example, you can find a comprehensive exercise gymnasts at the press. Within five minutes without interruption they operate alternately exercises on bottom and top press, as well as the oblique muscles, 30-40 repetitions. Without adequate preparation it is simply impossible to fulfill. But for experienced athletes it is a very useful combination, forcing the coach's press by 150%.
Abdominal exercises on the horizontal bar and parallel bars are quite varied and very effective, especially for work on the lower abs and oblique abdominal muscles, which are difficult to work lying down. Exercises for the press on the bar help to straighten the spine. In addition, the horizontal bars and the bars are often located outdoors, in the fresh air, which is very good for your health in general.
abdominal exercises on the bar for the girls
Algorithms exercises at the press for both men and women is almost equal. The difference in approaches and weight, which you take. Let us examine some of the complexes. Also exercises differ in purpose: to the relief or to ground.
Exercises to relief:
1. "Bicycle". One of the most simple exercises on the bar, it is recommended to carry out at the beginning. Stay on the straight hands on the bar. Relax your back, work abdominal muscles. Imitate movements of the legs when riding a bike for 30 seconds. Perform three sets.
2. "Frog". Starting position: hanging on straight arms. Lift the bent knees to his stomach without straining back muscles. Do not swing on hands. Start with three sets of 30 repetitions. Next, the load can be increased by adding weights to their feet.
on the horizontal bar exercises for the press on the weight of the girls to be performed carefully, without overload, so as not to spoil the waist:
1. "Corner". The position of Visa on the horizontal bar on straightened arms need to raise the legs up and hold them in this position. Beginners can start with three sets of 15-20 seconds. Ideally, your feet should be raised at a right angle. Keep track of your feelings, about a month of regular workouts pain in the press go away, then you need to increase the load. Increase the number of seconds to 30-60, a month later hang weights on his feet. Start with the load in one and a half kilograms, increasing as the muscles strengthen. This exercise works on the lower press. 2. "leg raises." As in the previous exercise, first grab the horizontal bar straight arms. Lift legs at right angles, holding them for a few seconds and lower. Abdominal exercises on the horizontal bar run slowly and quietly, so you will save yourself from injury and improve efficiency. Start with three sets of 15 times, further increase the number of repetitions, and add weight of 2 kg or more, on the sensations.
on the horizontal bar exercises for the press men
As the warm-up can be performed suggested above "bicycle" or "frog", increasing the number of repetitions to 30-40 in one approach. Another easy exercise options on the relief:
1. The "scissors". On direct hands in the position of Vis just lift the straight leg, then begin to perform kicks mahi, crisscrossing legs. Initial load - 20-30 reps, three sets.
2. "Janitors". The position of Visa on the horizontal bar on straightened arms pinch straight legs together, then lift off the floor and together they start rocking right to left. Try to do the exercise slowly, keeping his feet on one level. Start with 30 repetitions for three sets. This exercise works on the obliques.
Exercises on weight for men
1. "Corner". The position of Visa on the horizontal bar on straightened arms need to raise your legs and hold them in this position. Beginners can start with three sets of 30-40 seconds. Ideally, your feet should be raised at a right angle. Keep track of your feelings, about a month of regular workouts pain in the press go away, then you need to increase the load. Increase the number of seconds to 60-120, a month later hang weights on his feet. Start with a load of 3-4 kg, increasing as the muscles strengthen. This exercise works on the lower press. 2. leg raises. Take the starting position: hanging on straight arms, as in the previous exercise. Lift legs at right angles, holding them for a few seconds and lower. Do the exercises slowly and quietly, so you will save yourself from injury and improve efficiency. Start with three sets of 25-30 times, then increase the number of repetitions, and add weight of 3-4 kg and more.
Other abdominal exercises
For best results, abdominal exercises on the bar should be combined with other exercise systems. One of the most effective - the exercise wheel for the press. Having bought a small and inexpensive device, you can easily house trained. Minimum load on the wheel - 10 reps for three sets. Classics of the genre - strap, useful for the back muscles and the press. Get up at the bar two or three times weekly for 30-60 seconds on three approaches. Performing crunches and lifts lying on the back is also very effective.
Observe the power
Balanced nutrition - the key to a healthy and beautiful body. Speaking about the successful exercise impossible without affecting the question of diet. Here we must ask ourselves the question of whether you are on weight or not. If the purpose of your training - increasing body weight, the food is one thing, if you simply maintaining a beautiful and healthy body is a little different. The third option - when you drop excess weight.
In the first case, your diet should be rich in protein. At least 30% of your diet should be meat, eggs, oily fish, dairy products. If there is no need to weight gain, it is 15-20% of the diet. Do not cross out of porridge, they are rich in a variety of trace elements and vitamins. Fresh fruits and vegetables in the morning will give a lot of energy. can not in any way to limit themselves in power during active sports, eat just a little, but diverse. That should be excluded from the menu, so it is sweet dishes, flour, heavily salted and spicy, fried and smoked. Excess salt and sugar in the body break the water-salt balance, which leads to disruption of body weight. This information is only a recommendation, to build an exact diet, consult your physician.