How to properly pump up your abs at home to see high-quality results

Try to feel how your abdominal muscles work

Without this, all efforts will be in vain. A simple example: you do crunches, and the next day it’s not your stomach that hurts, but your neck. This means that you performed the exercise incorrectly, you simply raised and lowered your head, while your body remained on the floor. Meanwhile, for the abs to work, you had to push your chest up.

“When performing any exercise, it is very important to be aware of which muscles are involved in the work,” says Sergei Karev , group program trainer for the World Class network of fitness clubs, national trainer of Russia for Les Mills programs, candidate of athletics.
– In the case of the press, this is easiest to feel just while doing crunches. When a beginner comes to me, I force him to do 30 repetitions in a row - it’s not an easy task, but you’ll definitely master the technique.”

Mistakes to avoid when pumping up your abs

In order not to harm your health and achieve visible results from training, you should avoid making the following mistakes when pumping your abs:

Do not lift your body high. If during exercises you lift your body high off the floor, the entire load from the rectus abdominis muscles goes to the thigh. Raise your body just a couple of centimeters from the floor - this will be enough for a good workout of your abdominal muscles.

Fast speed is also bad for you. If you pump the press at high speed, then the lifting of the body occurs due to inertia and impulse, and not force. As a result, the back and joints receive a greater load (and the abs remain as they were) and can be injured. All movements should be smooth and “thoughtful”; feel how the abdominal muscles work.

Your neck shouldn't hurt. If it works, then you are doing something wrong. Do not help your arms lift your body, and even more so, do not allow your neck to do this. You can cross your arms over your chest, and if you hold them behind your head, your elbows should point forward.

You cannot relax when lowering in exercises. As a result, it turns out that you only get half the effect from the exercise. While lifting your torso, tense your abdominal muscles and hold them in this position while moving down, lower your body smoothly and not quickly, and do not throw it on the floor.

You can't hold your breath. If you deprive your body of oxygen during exercise, you significantly reduce the benefits. Exhale as you move up, and inhale as you go down. If you exhale more intensely, this will pump up the deeper abdominal muscles.

Don't focus on crunches

These are the basics of ab training. “It makes no sense for an athletic young woman, and even more so for a strong man, to do crunches,” says Ekaterina Soboleva , fitness director of the TerraSport Copernicus club. – For those who have some fitness experience, it is better to include more complex abdominal exercises in your program: with a dumbbell or a barbell plate, or on an unstable support, or on a support with a small surface – say, Bosu. When you need to maintain balance, more muscles are involved in the work, and the abs are pumped much more efficiently at the same time.”

Sergey Karev considers the plank to be one of the best exercises for the abdominal muscles.
It can be performed not only statically, but also with elements of movement and balance. For example, raise and extend your arm forward, move your leg back, move your palms to the right and left. But all this only after you learn to hold your body in the correct position: the pelvis is slightly twisted forward, the back is straight, the body is extended in a line from the top to the heels.

Contraindications and warnings

How to grow your own hair? You can do any types of extensions at home, but for beginners it’s better to try the safest and simplest ones. Strands on hairpins or ribbons are fastened quickly, held securely, and have few contraindications. Among them:

• very short own hair (length less than 10 cm);
• weak, prone to loss hair that cannot withstand even slight loads;
• scalp diseases;
• individual allergic reaction to polymers (relevant for tape extensions).

Before you try to do your own hair extensions at home, you should familiarize yourself with some of the features of your new hairstyle.

1. Hair extensions with ribbons or clips are not suitable for creating updos. Babette knots, ponytails on the top of the head and other styling options with combing will not be possible; the strand attachments will be noticeable.
2. A hairstyle with ribbons will require correction after 2-3 months . The frequency depends on the growth rate of your own hair.
3. After attaching new hair, multi-tone dyeing or bleaching is not recommended. If it is necessary to change the color, the procedure is carried out before extensions, the extensions and your own hair are processed separately, the concentration of the dye should be different.
4. If you do not properly care for your hair extensions, the strands may flake off and your hairstyle will take on a sloppy appearance.

Is it possible to get hair extensions for a pregnant woman? This question is also of interest to women, since she wants to be irresistible in any position, for this, go to the link.

Calculate the load

The abdominal muscles, on the one hand, are hardy, and on the other, lazy. Give them a “norm” of 10–12 twists, they won’t even feel it. Make them work for half an hour without a break - they will partially shift the load to the muscles of the legs, back, and arms.

“You shouldn’t pump your abs for 30 minutes,” says Sergey Karev . – It is simply impossible to perform exercises on one muscle group technically correctly for so long. You will definitely start to “cunning”: when lifting your legs, pull them with the strength of your hips, and help with your back in twisting. If a beautiful belly is your main goal, just start every workout with it.”

“Abs can be separated into a separate activity,” adds Ekaterina Soboleva , “but you need to understand that, firstly, it will be short, and secondly, it will still have to be supplemented with exercises for the back. At a minimum, hyperextensions, and better still, rows: a block from above, a block to the waist. Our goal is to evenly strengthen the muscles surrounding the spine. Otherwise, the stronger ones will inevitably begin to outweigh the weaker ones, and as a result, your posture will suffer.”

Self-extension: what to choose?

Most often, women go to a salon to get their hair extensions done. The masters are proficient in several of the most popular technologies; the choice of one or another option depends on the type of hair, the hairstyle that you want to achieve in the end, and the financial capabilities of the client.

If you are not satisfied with any of the options, then from our article you will learn how to extension your hair at home. Some mounting options for yourself; can be done at home .

Women who have no experience in attaching hair should not try hot extensions. It requires great skill, and it is very difficult to attach hair using heated capsules without an assistant.

Which type of hair extensions can you do yourself at home? It is quite possible to do cold extensions using hairpins or ribbons. If you are interested in extensions for fine hair, come here.

Among the advantages of cold extensions:

• safety , minimum contraindications;
• The volume of the hairstyle is adjustable at will; you can add a few more curls to it at any time;
• if necessary, the strands can be removed and then strengthened again;
• excellent effect, correctly fixed curls are difficult to distinguish from real ones;
• You don’t need special cosmetics to care for your new hairstyle;
• hair extensions can be styled with a hairdryer, straightener or curling iron, pulled out, curled, braided;
• your own strands are not damaged and do not require restoration between procedures;
• Accessories for extensions are available ; they can be bought at a hairdressing store or ordered from an online salon.

A big plus of doing hair extensions for yourself at home is the savings. The work of the master is deducted from the cost of the procedure; you only need to pay for the materials.

The final price of the hairstyle depends on the quantity and length of hair used. Women are also interested in hair extensions for how long they last. For example, for tape extensions at home you need from 5 to 40 pieces. If you choose extensions with clips, you will need a ready-made set of 7 strands of various lengths. The price of such an extension ranges from 3 to 7 thousand rubles.

You can see how to make hair extensions yourself at home in the video below.

Give your abs a rest

This task is more difficult than it seems. The abdominal muscles are engaged during many basic exercises and even when you do something around the house, such as rearranging furniture. But to recover, they, like any other muscles, require 48 hours of proper rest.

“I don’t recommend doing barbell squats or deadlifts after pumping up your abs. And the next day too,” says Ekaterina Soboleva . “You take the weight you are used to, but since the abs are overworked, it is easy to get injured.”

What is the reason for frequent mistakes in home ab workouts?

The mistakes of home abdominal training lie in lack of information and belief in bad stereotypes. So, in fitness there is a persistent myth that, for example, 100 repetitions will undoubtedly pump up the abs to beautiful and hard abs. However, it is not. Overload of muscles leads to degenerative processes. They disrupt recovery and negate all strength progress. This makes results impossible, for example, in bodybuilding.

Improper technique is the second reason why someone can't get toned abs. This problem is relevant for all muscle groups. But it is believed that ab workouts do not require training. In reality, incorrect execution technique does not load the abdominal muscles properly, which leads to zero effectiveness and lack of progress.

In addition, they say that male and female abs are different concepts. In fact, the physiology of the abdominal muscles in women and men is almost no different. Don't be afraid to try the classic exercises listed below if you're new to the sport. Many people are afraid of cubes, because they make the waist and stomach appear masculine. The difficulty is that a lean six-pack is achieved to a greater extent due to a low percentage of subcutaneous fat, and not through regular ab training.

If you want six packs, work with weights

© Thinkstock/Fotobank.ru

Abdominal exercises are most often done with your own body weight. But if you want not just a strong and flat stomach, but also a beautiful relief, you can’t do without working with resistance - dumbbells, a barbell plate, a shock absorber.

Please note that it is more difficult for a woman to get a six-pack than a man, since the body produces less testosterone, the hormone responsible for gaining muscle mass. In addition, in women who have given birth, especially after the second or third pregnancy, the muscles are partially hidden not even under a layer of fat, but under a skin fold that cannot be removed by exercise.

Exercise 2

This exercise stretches the cavernous bodies by increasing pressure. To do this, we clasp the penis with the entire surface of the palm, apply compression, and hold for at least ten seconds. If the palm does not cover the entire surface of the “hero”, it is permissible to use a second one. We compress without fanaticism, so as not to injure blood vessels and cavernous structures. We pull the penis in the directions described above.

If the procedure is carried out correctly and jelqing exercises are carried out regularly, the result can surprise even the owner of an enlarged penis. You can expect at least 2 centimeters of growth in one month of training. Combination with other techniques increases the effectiveness of the event.

Effective methods in clinics

There are several methods of restoring visual acuity with proven effectiveness that ophthalmologists recommend to patients.

Hardware correction

Ophthalmologists use several types of devices to treat eye pathologies. They differ in technology and method of implementation, have indications and contraindications. Most often used to restore vision:

• Magnetotherapy;
• Electrical stimulation;
• Vacuum Massager;
• Infrared laser;
• Synoptophore.

Each of the listed devices has the following advantages:

• During their use, the patient does not feel discomfort;
• Do not affect the usual way of life;
• There is no long-term rehabilitation;
• High efficiency rate;
• Duration of effect.

The Elite Plus clinic uses modern equipment and devices to restore visual function.

Night lenses

Orthokeratology is a non-surgical method of restoring visual function using special night lenses. These corrective products should be put on before bed and removed in the morning. After eight hours of exposure to the cornea, the patient’s vision is completely restored and the person sees clearly throughout the day.

Octherapy is effective for eye diseases of all types and stages. Ortholenses are used to treat progressive myopia in children and adolescents. This treatment method is suitable:

• Patients with contraindications to laser vision correction;
• People who cannot use glasses or soft contact lenses;
• Children with progressive myopia.

Laser correction

The essence of the method is to change the shape of the cornea so that the light beam falls directly on the retina. This method has a number of contraindications. Laser correction cannot be performed on patients under 18 years of age and over 45.

In minors, the organ of vision is not fully formed. Therefore, the effect of the operation will be temporary. Elderly patients experience age-related changes in the optical system that ophthalmologists cannot influence.

It is important to understand that the negative consequences after laser correction are irreversible. Before deciding to undergo surgery, it is better to try non-surgical safe methods: orthokeratology, hardware therapy at the Elite Plus clinic.

Same principle, but free

Stretching the penis with weights suspended from it works on the same principle. The effectiveness is not as high due to more infrequent activities than with an extender.

A wide strip of adhesive tape with a securely fastened cord must be secured to the head of the penis. A load is tied to the end of the cord: small at first, increasing with time and the number of procedures. The event is best carried out in a sitting position, no longer than fifteen minutes for the first session. Subsequently, the duration of the exercises and the severity of the load are gradually increased. And don’t let your head go numb! Remove the adhesive plaster periodically, allowing your little friend to rest.

How to enlarge your penis with an extender

One of the most effective ways to enlarge the penis is to use a device with an incomprehensible name “extender”.

It looks like two rings connected to each other by sliding metal or plastic rods. Fixing the penis with one ring at the base, the other at the head of the “fighter”, periodically increasing the distance between them by increasing the length of the rods, we wear it constantly, for a month. Due to the lightness and small size of the extender, wearing it does not cause discomfort. We remove it, cause an erection, measure it. The results are noticeable: from a three-centimeter increase in length. We fix it and carry it on.

Penis enlargement through medications, gels and ointments

Is this real? How can you enlarge your penis with ointment? In general, no way. The principle of their action is extremely primitive: increasing blood flow to the genital organ. Valid for no longer than two hours with minor exceptions. This does not bring enlargement to an unstretched penis.

And with medications that are little more effective than gels, you need to be vigilant. They are based on hormones. This is fraught with unpleasant consequences. In addition, such drugs can lead to hypersexuality. In itself, it’s not very bad, but in the context of a hormonal disorder it can cause a lot of trouble.

Maybe yours is normal?

You might be very surprised (I'm talking to men with small penises now), but the size of your penis matters only to you. It does not play any role for the girl with whom you want to have sexual contact.

For a girl, the main thing is tenderness from a man, as well as the ability to maintain her organ in a state of permanent erection during lovemaking.

Scientists have long proven that a woman’s degree of pleasure from sexual intercourse does not depend on the size of her sexual partner’s penis. The genital organ is considered normal if its length, in an excited state, is from 12 to 17 centimeters . At rest, this parameter fluctuates between 7-10 cm.

Remember that the penis is measured at room temperature. It is useful for a man to know that there are no clear boundaries in this area. There is cause for concern only if the length of the penis, in an erect state, is less than 8 cm .

Conclusion: if the size of the penis corresponds to the indicators stated above, then there are no physiological reasons for the enlargement of the organ .

If a man, with a normal size, is still obsessed with the idea of ​​enlargement, then this is already the result of psychological reasons, such as: sick pride and an inferiority complex.

Is it possible to restore vision at home?

It is impossible to completely eliminate ophthalmic disease and its symptoms on your own. A positive effect can only be achieved by using a set of measures, which includes the recommendations of the attending physician, good nutrition, taking vitamins, and eye exercises.

To choose effective therapy, you need to turn to professionals. Only after a complete ophthalmological examination will a specialist select a method of therapy, medications and additional preventive measures.

The best devices for oxygen procedures

Based on user reviews and technical characteristics, you can select several of the best devices for oxygen procedures: Armed 7F3L, Bitmos OXY-6000, OXYbar Auto.

Armed

"Armed 7F3L" can be used at home, in school and preschool institutions, and sports clubs. Its parameters:

• produces 3 liters of oxygen mixture per minute;
• oxygen concentration in the stream – 93%;
• concentrator weight – 27 kg;
• you can make cocktails;
• noise about – 50 dB (considered noisy);
• 10 year warranty;
• price – 34,500 rubles.

Oxygen concentrator Armed 7F3L

Bitmos OXY-6000

The device is manufactured in Germany, its characteristics:

• produces up to 6 liters of oxygen per minute;
• you can prepare oxygen cocktails;
• weighs about 20 kg, it is easy to move, as it looks like a suitcase on wheels;
• there is an audible alarm when the power is cut off or the flow decreases;
• oxygen concentration is 95% at a flow of up to 4 l/minute, but at maximum productivity the saturation of the mixture drops to 75%;
• silent;
• can be connected to a computer (there is a USB port);
• designed for 30,000 hours of operation;
• price – 108,000 rubles.

Oxygen concentrator Bitmos OXY-6000

OXYbar Auto

This model is produced by Atmung, Germany. The device is very convenient for home use, as it:

• compact, lightweight (weighs 5.2 kg);
• quiet during operation;
• There is an adapter that allows you to connect the device in a car;
• can work all day without a break;
• there is an electronic display, easy to control and switch operating modes;
• 1 year warranty (3500 operating hours);
• price – 29,000 rubles.

Oxygen concentrator OXYbar Auto
The disadvantage of an oxygen concentrator is that at maximum productivity (6 liters per minute) the oxygen concentration is only 30%. Since at least 75% is needed for therapeutic purposes, the flow rate is set to 2-3 l/min, and at the minimum (1 l/min) you can get 90% oxygen.

We recommend reading the article about popular options for oxygen inhalers. From it you will learn about the operating principle of an oxygen inhaler, the characteristics of different CI models and other types of oxygen inhaler. And here is more information about how to choose and use an asthma inhaler.

Devices for breathing oxygen are called oxygen concentrators, they can be used in the hospital and at home for inhalations and cocktails. Indicated for preventive purposes and to eliminate the consequences of lack of oxygen.