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How to pump the ideal press

 
, medical expert
Last reviewed: 20.11.2021
 
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If you systematically perform exercises on the central muscles, but do not yet observe cubes on your stomach, this may be a simple explanation. In order to burn fat, you need the right diet and exercise program (which includes weights and exercises to strengthen the cardiovascular system). Only in this way will you find the perfect stomach. But even before you get rid of fat deposits, you must train your abdominal muscles with a couple of good exercises. The smart decision will be to perform these exercises at the end of the workout, as the abdominal muscles help to stabilize the body during various exercises on the remaining muscle groups.

  • Retention of balance on fitball

Lie down on your stomach for two fitbols. The chest lies on the front ball, knees and tibia - on the back. The distance between the legs is approximately 30-35 cm, for balance put your hands on the floor and lock in this position for 60 seconds.

For a better result: If the exercise is easy for you, place your hands on the sides of the ball. To further increase the load, try to spread your hands to the sides or straighten them in front of you. Reduce the distance between the feet, so that they touch, this will also increase the load.

  • Twisting with turns and lifts of legs

Lying on the back, legs are raised to the top with socks. Take your hands behind your head, your elbows are spread out to the side. Without lowering your legs, slowly lift the body and lean to the left. Down and repeat the same thing, this time leaning to the right side. Alternately, change sides.

For more results: At the beginning of the movement, the legs should be straight and at an angle of 45 degrees. When you tear off the upper body from the floor, simultaneously lift your legs until they are in an upright position. Lowering your head and shoulders to the floor, again lower your legs to 45 degrees.

  • Twisting with turns (lower rectus muscles and oblique abdominal muscles)

Lying on the back, hands under the waist. Legs are straight, feet together. Raise your legs to the vertical position, tear the buttocks off the floor for a couple of centimeters. In the upper phase of the movement, unfold the hips to the right, so that the stops are looked to the left. Return the legs to their original position and repeat the movement, this time turning to the left.

For a better result: Instead of turning the hips in the upper phase of the movement, press the buttocks to the floor, then slowly tilt both legs to the side. Tilt them as much as possible, without losing balance. Return the legs to their original position and repeat the motion, tilting the legs in the opposite direction.

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