Effective abdominal exercises for women. Workouts at home

Girls want to be slim, guys want to be big and strong. Regardless of your goal, you probably want to get toned abs. And this is a great desire. However, there is a problem. You've probably noticed that there are a lot of thin people, but without abs.

And here experienced marketers come to the rescue, hiding in the shadows or hovering overhead, looking for confused prey. Okay, this all sounds a little dramatic, but look at the situation.

The problem is that there is a lot of false advice on how to get six-pack abs in 30, 15 or even 10 days.

• Some people say you just need to do special abdominal exercises every day... and they are wrong.
• Others say you just need to do squats and deadlifts to get great abs... and they're wrong.
• Still others argue that you need to give up certain foods... and again they are wrong.
• The fourth seems to be closer to the truth: you just need to have a low percentage of body fat... but this is not true either.
• Still others insist that you need to take the right sports nutrition... but they are simply lying.

In fact, to lose belly fat and pump up your abs, you need to adhere to two rules, which I will discuss below. Go!

Core abdominal muscles

The abdominal muscles are the most difficult to train. This muscle group is most often left without proper attention.
Lifestyle dictates its own rules to us, and most often an active lifestyle is not included in them - as a result, the abs are not in the best shape and have a rounded relief.

Abdominal muscles require grueling and regular training! They need to pay special attention during training.

The rectus abdominis muscle is responsible for direct and lower inclination of the body.

It also serves as a corset for internal organs. The external oblique muscle is responsible for turning the body and flexing the spine when bending and turning.

For a beautiful and firm abdomen, you need to perform a certain set of exercises, taking into account the characteristics of each muscle. The most difficult part to train is the lower abs in women. This is due to the fact that a woman’s body stores fat reserves for bearing a child in this area of ​​the abdomen.

A set of abdominal exercises mainly involves the hip flexor muscles, while the abdominal muscles do not receive the proper load. If the exercises are performed incorrectly, the abdominal muscles do not actually work, which ultimately does not give you the desired result.

To get maximum results, you need to bend at the torso; to do this, you need to reach for the pelvis, not the knees.

In order for only the abdominal muscles to be involved when performing the exercise, it is necessary to reduce the amplitude of the exercise, it should be very small, and most importantly, not involve the flexor muscles.

The number of approaches must be done as much as possible. A burning sensation in your abdominal muscles will be a signal to you that you are doing the exercises correctly.

How to pump up the press correctly and effectively?

A well-developed, sculpted abs or a flat stomach without excess fat rightfully takes first place among other muscle groups that both girls and men want to pump up. There are hundreds of different videos on the Internet about how to train your abdominal muscles correctly or incorrectly. You can often find a lot of different advertisements on this topic and not very effective inventions that allow you to lie on the couch and train at the same time. Thousands of tips on how to pump up your lower, upper and side abs. We will try to look at the most popular exercises and figure out whether they are all true and as effective as they are said to be.

In addition to visual beauty, the abdominal muscles play a huge role in the body and are the main ones for maintaining an even posture, removing the main load from the spine and stabilizing the entire body.

1) Support and stabilization. The core muscles are responsible for supporting the spine in the correct position, taking part of the load from the lower back and intervertebral sections. Often the abs take even more load than the spine and back muscles.

2) Maximum sports performance. Poorly developed abdominal muscles will not allow you to perform running, swimming, pull-ups and many other exercises with the correct technique. The abdominal muscles also play an important role in performing strength sports.

3) Proper functioning of digestion. Reinforced abdominal walls help the intestines and stomach function, maintaining proper posture and protecting against injury.

What do you need to know before starting the exercises?

Absolutely every person has inner abs, no matter how strange it may be, regardless of whether he trains them or not. The most important rule for effective sculpted abs is to reduce the thickness of subcutaneous fat as much as possible. It must be remembered that local burning of belly fat cannot be achieved for a number of reasons, and the exercises are designed specifically to pump muscles, but not burn the inner layer of fat. Therefore, the first thing you should focus on is a sports diet combined with effective training and the correct selection of exercise equipment. If you follow two basic rules, the process can take from 1 to 6 months.

First, let's look at some of the most effective and accessible exercises.

1. The first exercise on our list is the “bicycle”.

It is based on simulating the rotation of bicycle pedals and has a number of advantages. To perform the exercise you will need any comfortable yoga or fitness mat. Take a lying position on your back, place your hands behind your head and begin alternately moving your legs while simultaneously slightly twisting your abs. The main rule is to try not to lift your lower back from the support. In this position, you can effectively work out the oblique abdominal muscles and strengthen your lower back.

2. Hanging on the horizontal bar with leg lifts.

To perform the exercise at home, you will need a sliding, wall-mounted or hanging horizontal bar. In this complex, bend your knees and lift them to 90 degrees, trying to pull your knees closer to your body. Lifting is carried out only by the abdominal muscles, without auxiliary movements in the form of rocking and work by the auxiliary muscles of the back. With each new approach, try to pull your legs to chest level and above. To achieve the ideal effect, you can complicate the exercise a little and at the end of the approach, fix the raised position of your legs for 30 seconds to 1 minute.

3. Another option for exercising on the horizontal bar is a corner. A type of hang in which the legs are raised straight and the angle is fixed at 90 degrees until complete failure. In order to perform this exercise, you first need to release the previous version of the leg lift.

4. Side crunches. The horizontal bar can be used to work not only the rectus abdominal muscles, but also to use the oblique abdominal muscles. Performs like a straight leg lift while hanging, but not straight in front of you, but tilting your legs alternately to the left and right corners.

5. Ab roller exercise. If you have been working out at home or in the gym for several months now, then you will definitely like this type of exercise. The ab roller is the most rational and simple home exercise machine. It does not take up much space and has many uses.

A simple and effective exercise that you should focus on first is bending on your knees. To do this, you need to focus on bent knees and toes, rest on the roller with your hands and slowly pull it towards you. We recommend starting with a small amplitude, then decreasing the angle and stretching until your back is straight.

6. Plank. Finally, we want to talk about the bar. This is a favorite exercise in many sports related to endurance and comprehensive strengthening of the body. Many skiers, runners and martial artists use the plank as one of the universal exercises. In order to perform the plank correctly, you need to follow several steps.

• First, take the emphasis lying on straight outstretched arms or elbows in a half-bent position. The entire body should be straightened in one line to evenly distribute the load. Remember to control your neck and back without overstraining them.
• The head should be directed straight and the gaze should fall on the floor in front of you. Hold the plank until you feel your body begin to sag under its own weight. We recommend starting with 15 seconds, adding 5 seconds every day and ad infinitum. Interesting fact: the plank record is 8 hours, 1 minute and 1 second. It was directed by Chinese policeman Mao Weidong in May 2020 in Beijing.

7. Classic straight crunches. The most common version of the exercise, but nevertheless, many novice athletes perform the movements incorrectly, thereby reducing the effect of it to a minimum.

• Lie on your back and bend your knees. It is worth paying attention to the lower back; it should always be completely pressed to the floor and not come off in the process.
• Keep your hands on your chest or behind your head, but control yourself and do not help with your hands while lifting your body, this way you can nullify the exercise.
• Rise up smoothly, feeling the tension in your lower and upper abdominal muscles. The main thing is not just to rise, but to twist inward without raising your back.
• Slowly lower yourself to the starting position and repeat. We recommend starting with 10 repetitions for 2-3 sets. Increasing 5 reps per week.

Basic mistakes

Let's look at the main mistakes that can cause you to reduce the effectiveness of exercises or do them in vain.

1. Raising the body too high. When performing crunches, you rise too high and transfer the main load to other muscles of the body, thereby removing the stress from the abdominal muscles.

To solve the problem, try not to perform the exercise “mechanically”, but to fully concentrate on each stage. Over time, you will bring the correct version of the exercise to automaticity and will be able to improve the quality with a small number of repetitions.

2. Work for speed. You have probably noticed that the slower and more carefully you perform the exercises, the greater the load on the muscles being worked is felt. Try to train at a moderate pace, do not try to perform as many repetitions as possible, neglecting quality. Moreover, unnecessary speed can lead to joint overload and lower back injury.

Slow down and focus on each repetition of the exercise you perform. After this, wait until your back is completely on the floor, and only then proceed to the next repetition.

3. You strain your neck or help yourself with your arms and back muscles.

Concentrate on contracting your abdominal muscles, since the bulk of the load during crunches falls on the rectus and oblique abdominal muscles. You should not use your neck or arms. Also, do not forget to make sure that your elbows are as far apart as possible from you.

4. Inconsistent muscle tension. Often, after each repetition, a person relaxes the muscles in the resting phase, thereby missing half the effectiveness of the exercise. Make sure that your abs are tense all the time - at the moment of twisting and when returning to the starting position.

5.Breath holding. The basis of endurance is proper breathing. Thanks to smooth and correct breathing, you can fully concentrate on the work of each individual muscle. Following the breathing technique, exhale while performing the exercise and exhale when returning to the starting position.

Where to begin? General recommendations

First you need to familiarize yourself with the theory.
Surely few people know how to correctly perform a number of exercises in order to remove belly fat. A person who monitors his health pays special attention to training his muscles. The female abs deserve the most attention, but it is important to take into account the fact that the female body is not capable of six-pack abs and this is due to the fact that the fat layer on the abdomen is higher than necessary for this abs.

Professional athletes achieve this result (packed abs) before competitions by resorting to special diets and training; we emphasize that they take such harsh measures for a short period of time. If she really wants, a girl can tighten her tummy and make it perfectly flat. The most important thing is to choose a set of exercises that are right for you. Otherwise, your efforts will not give the desired result.

Homeschool program for girls

In pursuit of a flat stomach, girls often exhaust themselves with constant abdominal training, not realizing that this muscle needs time to recover, and fat burning does not depend on exercise at all.

Below is a weekly abdominal training program for girls, which is suitable for all ladies who are actively involved in sports:

Another good option for studying at home without any additional equipment:

© artinspiring — stock.adobe.com
Here exercises 1-5 are performed in the 3x10-15 mode.

How to properly train your abs?

To get results in the form of a flat stomach, you don’t need to torture yourself with grueling workouts.
The main task facing you is to get rid of belly fat. It is important to remember that the desire to get rid of extra centimeters on the stomach can lead to unwanted changes in breast shape and menstrual irregularities. To avoid such problems, you need to remember that body fat should not be less than 18%; a decrease to 10% and below will lead to the problems described above. This is due to the special physiological functions of the female body.

You may be wondering: What are the different exercises for the lower abdominals?

Before you start doing the exercises, you need to do a warm-up so that the muscles are ready for the load. To warm up your abs, you need to lie on the floor, put your hands behind your head and bend your knees, pulling them towards your stomach. You need to stay in this position for a couple of minutes, while not forgetting to breathe correctly.

Twisting is recognized as the best and most effective way for the abdominal press; this method is also called the “frog pull-up”; this exercise is presented in various versions.

For beginners and those who have poorly developed abdominal muscles, it is not recommended to pump up the abdominal muscles by lifting the legs and body; such exercises without prior training can injure the spine. The exercises of the so-called giant set will be much more effective - they are performed without respite.

Having done them, you can rest a little, but just a couple of minutes, no more. With this technique, the muscles receive sufficient load. After completing a series of giant set exercises, you should feel a burning sensation in your abs. The main thing is to do the exercises correctly.

ERECTION.RF

The problems and anxieties of the modern world fall heavily on men's shoulders. And no matter how strong a man is, he cannot withstand the psychological pressure of real life. A man’s psychological state directly affects his sexual functions. And excessive stress on the psyche leads to a decrease in sexual desire and a gradual decline in sexual functions. This is a kind of natural defense mechanism.

The body first of all needs to survive, and issues of sex and procreation fade into the background. And if stress lasts for a long time, it can cause erectile dysfunction. The so-called psychogenic erectile dysfunction develops - the inability of men to achieve and maintain the proper erection necessary for quality sexual intercourse. An important criterion for such a diagnosis is the subjective feeling of dissatisfaction, anxiety and guilt that arises in a man in connection with inferior sexual intercourse.

Sexual desire, like most functions of the human body, is regulated by the endocrine and nervous systems. And what men feel and notice in their underpants is a consequence. And the erection itself originates in the cerebral cortex. It is there, in the presence of a normal amount of the male sex hormone testosterone, that sexual arousal begins. Signals from the sensory organs enter the brain, and here corresponding visual, auditory, tangential and other associations arise. Nerve centers that are directly related to the function of the reproductive apparatus are also located in the spinal cord.

Good sex relieves stress and pumps up your abs

And if a man is nervous, constantly tired, suffers from insomnia, what kind of sexual impulses can we talk about? His sex drive is declining, and with chronic stress it can completely disappear. Constant nervous tension causes spasm of peripheral blood vessels, and, as a result, leads to erectile dysfunction and failures in sexual life.

Sexual intercourse is the only physiological process in which two individuals take part. Since this is so, it would be useful for loving women to know that their behavior can also really affect the state of male potency. Women should remember that the male body is not a machine! And do not spare soft words and affection for them. And then there will be a result. In families where love and mutual understanding reign, the incidence of erectile dysfunction in men is minimal.

A variety of psychological factors can affect male performance. Such as:

Onset sexual dysfunction occurs in young men who are just beginning to have sex. If something goes wrong during the first intimate relationship, a man may develop complexes, he is nervous and worried about it. Each subsequent intimacy causes him great concern, which, due to the release of adrenaline into the blood (and it has a vasoconstrictor effect), prevents increased blood supply to the genitals, which is so necessary for an erection to occur. And this only leads to subsequent failures and the occurrence of psychogenic erectile dysfunction. Therefore, psychological support from his partner is important for a man during his first sexual encounter.

Stressful situations negatively affect a man's erectile function. A tense situation in society, troubles at work, problems in relationships with his wife only worsen his sexual capabilities. After one or more unsuccessful attempts to perform sexual intercourse, a man develops a syndrome of anxious anticipation of failure. Then each subsequent sexual attempt becomes an exam - “whether it will work or not.”

Manager's syndrome, in other words – chronic fatigue syndrome, and also known as burnout syndrome. A state of long-term stress has an extremely negative impact on a man’s potential. Signs of the disorder are very diverse: chronic fatigue, which does not leave a person even after sleep and vacation; manifestations of depression (irritability, inattention, apathy, a feeling of dead end and meaninglessness of what is happening around); immune disorders (tendency to frequent colds); dystonia (unreasonable surges in blood pressure); metabolic disorders (excess body weight or unreasonable weight loss); sexual disorders, discomfort in the heart area. Men in their prime (age 30-50) suffer from this. As a preventive measure and for the treatment of manager syndrome, European doctors established the “four F rule”: “food – feet – fight – fuck” (literally “food – legs – fight – fuck”, and loosely translated: healthy eating, walking, relieving negative energy through exercise and sexual activity). It is believed that this is a fairly optimal way to solve sexual problems.

Erectile dysfunction often occurs completely unexpectedly. Failures can be one-time, or they can become chronic. In such cases, you should immediately consult a doctor, since an erection is a complex reaction that occurs as a result of the interaction of many systems of the human body. And disturbances in any of them can worsen the quality of erection or cause its complete absence.

There is a fairly clear criterion for home self-diagnosis: if you observe an erection during sleep or in the morning after sleep you wake up with a normal erection, then the cause of the previous failures most likely lies in a psychological factor. Because while a person is sleeping, his brain is free from worries and anxieties, many physiological reflexes (and erection is just such a reflex) arise automatically.

Today, differential diagnosis allows you to accurately recognize which aspect of the problem you are faced with - psychological or vascular. Statistics show that men with erectile dysfunction can be helped in 98% of cases. But to do this, you should consult a doctor, which means admitting that a problem exists. Because as Sigmund Freud said: “Recognizing a problem is half the success in solving it.” Representatives of the stronger sex can sometimes find it very difficult to take such a step.

It should be noted once again that sexual function is the only paired function of the human body: it depends on both sexual partners. Therefore, it is good when you both come to the doctor. This will help you overcome the problem better and faster. Today, in the treatment of psychogenic erectile dysfunction, different types of psychotherapy are used: individual, family and group. And in combination with psychotherapy, properly selected drug therapy works effectively. This complex treatment allows you to restore full potency.

Remember, men, impotence is not a death sentence. The main thing is to contact a specialist in time and start treatment. This will allow you to restore your self-confidence, and life will again flirt with a wide range of feelings.

• about the author
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Glazachev Nikolay Sergeevich

Glazachev Nikolay Sergeevich, Moscow: andrologist, venereologist, ultrasound doctor, urologist, highest category, 23 years of experience

Glazachev Nikolay Sergeevich recently published (see all)

• Causes of prostatitis, symptoms and treatment of this disease - 04/04/2020
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Does the burning sensation in your abs burn fat?

One of the misconceptions of many is that burning in the muscles occurs when exercises are performed correctly.
This sensation is the result of the accumulation of lactic acid, which is formed during the exchange of glycogen and glucose. The appearance of lactic acid is caused by excessive muscle load, that is, the result of a lack of oxygen. If its accumulation is insignificant, there will be no consequences, but during long-term training, the accumulations form many local foci in which the fibers in the muscles are burned, which leads to a burning sensation.

Lactic acid is washed out of the body within a couple of hours, even after grueling workouts, but for this there must be normal blood flow, and a significant part of the lactic acid is also washed out between approaches. The burning sensation can be overcome in a lot of ways, but you also may not be able to prevent its occurrence.

Abdominal fat - how to deal with it?

No matter how hard you try to pump up your abs while having belly fat, you won’t be able to do it without a comprehensive approach. To get the best results, you must follow a diet and at the same time perform a set of exercises. You need to consume 300–500 calories less per day than you burn.

It’s not for nothing that they say that movement is life, but it is also beauty.

Rotating a hoop is considered a very effective and at the same time simple way; 40–45 minutes a day will be enough.

Also, exercises with a skipping rope give visible results. The body is saturated with oxygen, as a result of which the process of burning fat occurs much faster.

By following simple rules, you can achieve fairly quick results.

Sex, gossip and horror stories. How did the press become “yellow”?

The simplest and most uninteresting version of the origin of the “yellow press” derives the history of the latter from the color of cheap paper on which newspapers were printed at the turn of the 19th – 20th centuries. But not all “yellow paper” newspapers were “yellow” in the modern sense, rather the opposite - then most newspapers had a clear political orientation and published serious articles. Therefore, the history of the “yellow press” is much more interesting. At the end of the 1890s. In New York, two newspapers competed with each other - the New York World, owned by Joseph Pulitzer, and the New York Journal American, owned by William Randolph Hearst. Both media moguls, as they would say now, are worthy of at least a short story.

Joseph Pulitzer (1847-1911), who came from a family of Hungarian Jews, wanted to become a military man since childhood. This dream brought him to the USA - Pulitzer enlisted in the American army, but upon arrival in the New World he abandoned this idea and deserted, although he subsequently returned to military service and participated in hostilities at the end of the Civil War. Then Pulitzer worked for one of the German-language newspapers, and in 1883 he became the owner of The New York World newspaper. He immediately set a course to transform the publication into a newspaper for the broad masses of the population, and not for a narrow elite stratum. To do this, it was necessary to simplify the content and publish materials that would be interesting to the average person. The newspaper began to publish journalistic investigations, including about corruption, and sensational news. There was also advertising, which brought money to the publication and Pulitzer itself.

In 1896, The New York World began publishing a serial comic strip, The Yellow Kid, by artist Richard Outcault. The success of the comic was not even due to the plot, but to Outcolt's brilliant idea - to attract the attention of readers, Outcolt painted the clothes of the main character of the comic - a poor young man from the slums of New York - yellow. Before that, all newspapers were black and white, and the appearance of yellow in comics caused a real sensation among the reading public. The newspaper began to be literally snatched out of hand, its circulation increased to a million copies. This lasted only two years - until 1898.

In 1898, Richard Outcault was lured away with a larger salary by another publisher, the owner of the New York Journal American, William Randolph Hearst (1863-1951). Unlike Pulitzer, who “made himself” by arriving in the United States as a poor immigrant - a recruit of the American army, Hearst was born into a millionaire family and graduated from Harvard University. True, between admission and graduation there was still a period when Hirst did not study at the university. After his expulsion, he got a job as a correspondent and worked for some time for that same Pulitzer, mastering the basics of the newspaperman’s craft and quickly realizing that this kind of work was his real calling. Then, in 1895, Hearst, with the help of his parents, bought the New York Morning Journal newspaper. At that time, this newspaper was published in a small circulation and was not particularly popular. It was even called a “newspaper for maids,” emphasizing the low status of the publication. But Hearst managed to quickly promote the newspaper, making it one of the leaders of the New York press.

In promoting the newspaper, Hearst used the experience of his senior colleague and competitor Pulitzer. He set a policy for maximum accessibility of the publication, reduced the price per copy of the newspaper to one cent, and also filled the newspaper with materials that were interesting and understandable for teenagers and slum dwellers, immigrants and workers who spoke little English. The newspaper, thanks to its low price and exciting content, quickly became one of the leaders in the New York media market. Secular gossip, spying on famous people, disasters, murders, rapes - the newspaper wrote about everything. Then Hearst bought out all of Pulitzer's correspondents, and after the latter tried to win them back by offering them a double increase in wages, he bought them out again - for even higher salaries. Comic book author Outcolt was also among the “overbought”. Since 1898, "The Yellow Kid" began to be published in the New York Morning Journal. By declaring maximum circulation size as the newspaper's main goal, Hearst quickly overtook Pulitzer. The latter still failed to give up his desire to maintain the status of his newspaper as a newspaper for average citizens, while Hearst was assertive and sought to win the sympathy of everyone, even representatives of the “social bottom.”

By the way, Pulitzer did not refuse “The Yellow Kid” and both publications continued to publish the comic, which more than once became the subject of heated disputes between the owners of the two most popular New York newspapers. Thus, the origin of the term “yellow press” is associated with the comic strip “Yellow Kid” and the color yellow that appeared on the pages of New York newspapers. Then, taking into account the style of presenting information and the very focus of the materials, the term “yellow press” began to be applied to all publications that specialized in rumors, gossip, sensations, horrors and disasters, crimes and primitive humor. Hirst's experience was gradually adopted by other publications - both in the United States of America and in other countries of the world.

In a capitalist society, the mass press cannot help but be “yellow,” since most publications aim to maximize profits and, accordingly, attract as many readers as possible. The lower the intellectual level of the public for which these publications are intended, the lower the level of published materials, the simpler they are. You can achieve the attention of the largest number of readers by exploiting the “eternal themes” that concern humanity - sex and violence. You can add miracles and money to them.

In Soviet times, the “yellow press” was talked about exclusively in relation to capitalist countries or pre-revolutionary Russia (which had a cheap newspaper, Kopeyka, which was also aimed at the lower strata of the population). The "yellow press", the ubiquitous New York reporters and greedy businessmen - "newspapers" - were ridiculed in Soviet humorous publications.

More serious publications viewed the “yellow press” as a profit-making tool for its owners, the capitalists. Almost the entire twentieth century, domestic journalism managed without the “yellow press,” which was due to the ideological restrictions that existed in the Soviet Union. These restrictions became a direct obstacle to the existence of such newspapers and even to the very publication of such materials in more reputable publications. All media were censored, all were financed by the party, the state or any departments and organizations, so there was practically no need to attract reader attention in order to make a profit during the Soviet period of national history.

At the same time, in Western society during the twentieth century, the “yellow press” turned into one of the leading tools for manipulating public consciousness. Over time, it was this type of press that began to determine the consciousness, worldview and behavior of people much more than “serious” newspapers, verified within the framework of any political or social ideology. The “yellow press” formed a public demand for “ideology without ideology” and affirmed the values ​​of material well-being, violence, sex, “peeping through the keyhole,” contributing to the further development of consumer society and the spread of a consumerist attitude to life. For the mass consumer, a naked photograph of a movie star is a more desirable product than a sensible article about important social or economic reforms. Such attitudes were formed artificially, with the help of manipulation practices addressed to the most natural and at the same time primitive human needs.

At the end of the 1980s, with the weakening of ideological control over the morals of Soviet society and the liberalization of the political course of the CPSU, the first publications writing on sensational and “forbidden” topics of interest to the mass reader appeared in the Soviet Union. Perhaps one of the first to make a “breakthrough” was Moskovsky Komsomolets.

In 1986, journalist Evgeny Dodolev published an article about currency prostitutes - a fairly common phenomenon, but which no one had dared to write about before. This publication caused a real sensation among readers and attracted the attention of Soviet citizens to the publication. Dodolev himself, for his publications, which “inflated” MK’s circulation to a record level, in the same 1986 received the title of “Best Journalist of the Year” from the Union of Journalists of the USSR. After the brilliant success of Dodolev’s articles, other similar publications began to appear periodically in the press, primarily in MK. However, they were relatively rare, so each such publication immediately became sensational and was discussed for a long time by Soviet people who were not accustomed to the “yellow press” style. However, Soviet newspapers of the late 1980s. were not “yellow”, despite the “yellowness” of individual publications.

The “yellow press” began its triumphal march across the expanses of one sixth of the land in the early 1990s. The complete elimination of any ideological restrictions, coupled with market reorientation and the transformation of newspaper publishing into a profitable business, led to the emergence of publications specializing in entertainment topics in the spirit of the classic “yellow press.” Such publications as “AIDS-Info”, “Express Newspaper”, and a number of other publications enjoyed wild popularity in the 1990s. For the general reader this was a novelty; everyone wanted details - about the lives of pop stars and about sex, about drug addicts and prostitutes.

A further breakthrough in the development of the “yellow press” was the widespread use of the Internet, which led first to the emergence of online publications of the relevant focus, and then blogs, public pages, pages and communities on social networks. The specificity of online publications has become a focus on the maximum number of views by unique network users. The more views, the more money advertisers are willing to pay to the resource. It is clear that “yellow” resources arouse very great interest among the public and quite quickly become not only profitable, but also bring in good profits. In modern society, taking into account the transition of the vast majority of publications, especially those operating in the virtual space, to self-sufficiency, it is becoming more and more difficult to get rid of “yellowness” in the press.

The mass reader is still interested in the same “eternal topics” - sex, “horror stories”, social gossip. Moreover, the reader’s tastes are becoming more and more sophisticated, so are the requests, and journalists, together with editors of publications, are forced to adapt to them in order not to lose interest from the readership.

However, in the modern press (and Internet resources are no exception) a clear tendency has emerged to separate several types of publications. The first group consists of news, thematic, and journalistic publications with a very small “yellow” component. Most of the material in them is of a serious nature, but “yellowness” is sometimes used to spice up headlines, to attract attention to certain publications, etc. Such publications do not want to become “yellow” any further, because they are afraid of losing their unique identity and depriving part of the audience who have a cool attitude towards the “yellow press”.

The second group is “yellow” publications, which already clearly specialize in “yellow” topics such as sex, secular gossip and horror stories, but still do not completely turn into “yellow press”, since they retain a certain touch of seriousness. Sometimes you can find useful publications and some practical advice in them.

Finally, the “yellow press” itself is a publication that has an open focus on publishing only materials about sex, scandals, and terrible events. At the same time, the visual component in such publications begins to prevail over the textual one. A photo of a semi-nude or naked “pop star” may take up most of the page, and the text – a smaller part. Some researchers also classify pornographic publications as “yellow,” separating them into a separate group. However, it is worth noting here that it is rather a thematic press, since it is focused, despite the direction of the materials, no longer on the mass reader, but on a certain category of consumers.

The pursuit of the number of views is forcing many serious resources to adopt the style of work of the “yellow press,” at least in creating headlines. For Internet resources, headlines play a very important role, so even respected news resources are increasingly publishing notes in the style of “Putin was fined for driving fast,” where only after reading it becomes clear that we are talking about the namesake of the head of state from a distant provincial town. No matter how some readers criticize this style of presenting information, in modern society there is no escape from it. The economy dictates its terms and editors, publicists and correspondents are forced to take it into account, since their own fees depend on the number of attracted readers and the materials viewed in most publications.

How to make a sculpted belly?

There are several factors on which the effectiveness of training depends: first of all, the genetic disposition to increase muscle mass, diet and lifestyle.
These three factors will help you achieve the desired result. With willpower and strong motivation, you will easily achieve your goal. The result of grueling and frequent training is, of course, a sculpted stomach. But, if you have never exercised, you will not achieve ripped abs, even if you follow a low-carb diet.

When compiling a set of exercises, focus on the most basic of them, try to pay attention to all muscle groups. Many athletes believe that the most effective results are obtained by doing crunches a hundred times.

But this method will not give you the desired sculpted belly, it will only strengthen the abdominal muscles.

It is not necessary to carry out long workouts in order to pump up six-pack abs. Performing 10–15 repetitions of each type of exercise will be enough.

Tips for doing ab workouts at home

The abs are the stabilizer in all basic movements, and if they are your weak link, then serious weights in squats or deadlifts will never subdue you.

Ab exercises:

• improve the functioning of internal organs;
• normalize digestive processes;
• have a positive effect on the functioning of the reproductive system.

The external aspect is no less important: a sculpted belly is a universal indicator of your attitude towards your own body. In addition, it increases attractiveness in the eyes of the opposite sex.

Focusing on the abdominal muscles in your training program is quite simple. It is enough just to perform sets of 2-4 exercises a couple of times a week at the end of training other parts of the body. If you eat right and exercise, progress will follow immediately. If this does not happen, there are two reasons: slow burning of subcutaneous fat tissue (or its absence) and insufficient load volume (or an incorrectly structured training process as a whole).

Frequency and volume of training

The most frequently asked question fitness trainers hear is: how often should I train my abs? The answer is simple. The press is the same muscle group as any other. How many times a week do you train, for example, legs? If you train too often, the muscles do not have time to recover, which reduces the result to zero.

Almost always, after a good workout, the abdominal muscles hurt so much that it is impossible to even get out of bed. This is an indicator of proper training. If your abdominal muscles don't hurt the next day, it means you trained something else, but definitely not your abs. The optimal frequency of training is no more than twice a week; for beginners, once will be enough .

The next important point: training volume. Many people do thousands of crunches, naively believing that this will make their abdominal muscles more prominent and burn belly fat. This is a common misconception. There is no local fat burning . For this reason, the abs need to be trained in the classic strength style - 2-4 exercises of 10-15 repetitions. It is advisable to add static elements like a bar or a vacuum, this will make your abs stronger and your waist narrower.

Load distribution

When creating a home workout program for the abs, it is important to correctly distribute the load throughout the entire training week. You should not train your abs the day before training your back or legs. You won’t have time to recover, and squatting or doing deadlifts with a “dead” press is a bad idea. Too much stress will be placed on the spinal extensors, and when working with heavy weights this can lead to injury.

Bodyweight work is good, but to make the most progress you will need additional equipment. These can include kettlebells and dumbbells to make classic exercises like crunches a little harder.

A good option is an abdominal roller, with its help you can fully load the rectus abdominis, latissimus, pectoral and anterior deltoids. It is sold in any sports hypermarket and is inexpensive. If you have a medicine ball lying around at home, that’s great, and if there’s a horizontal bar hanging in your room or in the yard, that’s even better. The more exercises you have in your arsenal, the more varied and productive the training process will be.

Distribute the load evenly - train both the upper and lower abs. The oblique abdominal muscles should not be ignored either.

Many people find their lower abs to be particularly challenging and perform countless hanging leg raises. This is another misconception. The relief of the two lower cubes depends 90% on the amount of fat in the lower abdomen. If your subcutaneous fat layer is large, no amount of ultra-volume training will help.

Training intensity

Train intensely. The press is a small muscle group, so you shouldn’t spend a lot of time training it. If you work really productively, then by training your abs at home, you can easily do it in 20-30 minutes.

Girls should be careful when training their oblique abdominal muscles. If they are hypertrophied, this will visually make the waist wider. It’s unlikely that any of the girls want this. The oblique muscles are small in size and do not require much work. Perform one exercise for them in 3-4 approaches once a week. This will be quite enough to maintain muscle tone, but not increase in volume.

It is not necessary to do a separate workout for the abs - it is compatible with almost any muscle group. This is true for both home workouts and gym workouts. Abdominal exercises are an excellent warm-up and cool-down option. You can also perform them in between approaches to other muscle groups.

The only subtlety in this moment is that you should not pump up your abs after training your legs. Firstly, you have already spent all your energy, and the workout is unlikely to be productive. Secondly, leg exercises increase intra-abdominal pressure. Abdominal exercises aggravate this condition. Possible cramps in the rectus abdominis muscle, weakness and a feeling of nausea. In the long term, the risk of an umbilical hernia increases.

How to achieve a flat tummy at home?

Having set the goal of pumping up your abs at home, the most important thing is not to lose self-control and not allow yourself to be lazy. It is worth remembering that by limiting yourself to exercise alone, you will not get the desired result - you will have to follow proper nutrition and exercise in combination. By following these simple rules, pumping up your abs will be easy.

You may be wondering: What are the different exercises for the lower abdominals?

Exercises are best done on the floor or a special mat; exercises on a soft surface can injure the spine, and such exercise will be of little use. Meals should be 2 hours before classes, and it is also better to do them at least 2 hours before bedtime. In the first case, if you don’t follow the time, you will tear your stomach, and in the second, you will have trouble sleeping.

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In terms of losing weight, the most problematic area is the stomach. Many people fall into the common mistake of believing that daily abdominal exercises will help solve the problem. This is not entirely true - working out the muscles will strengthen them, but will not get rid of the layer of belly fat.

To solve the problem, you will have to think about reducing the calorie content of your diet - only in this case will exercise be useful. So, let's find out how to pump abs to lose weight.

How to do the exercises?

♦ The press should be pumped in a well-ventilated area .

♦ If you decide to pump up your abs at home, under no circumstances do it on the sofa or bed. This way you can damage your lower back. The surface on which you perform the exercises must be flat and hard.

♦ must be placed on the floor .

♦ Many experts recommend training on an empty stomach. It is best to do the exercises in the morning , but if you do not have this opportunity, exercise at any other time of the day, but remember: at least 2 hours must pass after your last meal. This will significantly improve the results of your workouts. ♦ During training, you may feel thirsty , so you should keep a bottle of clean water next to you. It's okay to take a couple of small sips from time to time to wet your throat. ♦ Only those people who do not have back problems can pump up their abs - any pain is unacceptable (if it occurs, be sure to consult a doctor).

♦ The pace of exercise for weight loss is quite high - in this case, you can count on the fact that fat deposits will be burned effectively.

♦ You can start with a small number of repetitions (3 sets of 10-15 times), it is not recommended to repeat the exercises more than 15 times. Otherwise, the muscles may become overstrained, and this will have a bad effect on your body. You may experience severe lower back pain and will need to see a doctor. ♦ To properly pump up the abs, girls need to gradually increase the load. You should not add more than five repetitions of exercises at a time. But you shouldn’t be lazy, limiting yourself to the minimum. Remember, everything needs a golden mean. ♦ It is also worth making sure that the exercises are performed correctly ( the tension of the desired muscle group should be felt ). Over time, you need to increase the number of repetitions, leaving the number of approaches the same.

♦ The exercises themselves must be performed smoothly, avoiding jerks .

♦ Please note that you should inhale while raising your body, and exhale while returning to the starting position. ♦ To lose weight, you need to pump your abs regularly. Many coaches believe that you shouldn’t train your abs every day; there’s no point in doing so, and it won’t improve your performance. The best option: do the exercises every other day.

Another part of the experts believes that it is better to exercise 4-6 times a week. Well, to increase efficiency, you can repeat a set of abdominal exercises in the morning and evening :o). Which mode to choose is up to you - listen to your body and proceed from how you feel.

♦ We must not forget about some features of the female body. For example, many people ask whether girls can pump up their abs during menstruation. Experts categorically do not recommend pumping up your abs or performing any other strenuous physical exercises during your critical days , as well as for 2 days after their completion.

How to pump up a girl’s abs: exercises

If you want to properly and effectively pump up your abs, remember: there are lower abdominal muscles, upper abdominal muscles, and also oblique muscles. Accordingly, they should be pumped up using different exercises.

How to pump up your upper abs correctly

The most popular option: lying on a smooth, hard surface (optimally on the floor), bend your knees, lift your body up, and your lower back should not leave the floor. Only forearms and shoulder blades. See also Press: Extension of arms between bent legs

How to properly pump up your lower abs

The lower abdominal muscles are pumped by lifting the legs. You can also do this while lying on the floor: bend your knees and slowly raise them, hold them in the air for a few seconds and also slowly lower them. See also The best exercises for the lower abdominal muscles

How to properly pump your oblique muscles

Correctly pumping the oblique muscles also requires lying on the floor. It is necessary to raise your legs up (as when swinging the muscles of the lower abs), but you need to lower them to the right and left sides alternately, perpendicular to the floor.

You can watch how a girl pumps up her abs in the video. Also there, experienced trainers can give their recommendations: how to properly pump up the abs, how to make exercises more effective, how to achieve results faster. Based on materials from elhow.ru

Interesting on the topic:

Rules for perfect abs

A set of abdominal exercises

Exercises for the waist (video)

Ab exercises for women

One of the most effective exercises for the press is considered to be “Bicycle”.

Starting position: lying on the floor, press your back to the floor, place your hands on the back of your head (do not fasten them), bend your knees at an angle of 45 degrees, breathing should be even.
Next, you should touch the left leg with your right elbow and the right leg with your left elbow, the opposite leg is in an extended state.

You need to do 12-15 repetitions with a time interval of 2-3 seconds for each, it will be enough to complete 4 approaches.

“Lotus” is optimal for loading the rectus abdominis muscle.

Starting position: lying on your back, bend your knees, pull them up above your hips, cross your ankles, place your arms along your body, palms down.
As you inhale, we draw in your stomach, and as you exhale, raise your hips. As you inhale, draw in your stomach, as you exhale, lift your hips off the floor and straighten your legs, throwing them behind your head without breaking the crossing of your ankles. We return to the starting position. The exercise should be repeated 10 times. The number of approaches can be increased over time.

“Berezka” – works all abdominal muscle groups.

Starting position: lying on the floor, raise and cross your legs, provide support by placing your hands behind your head, lift your shoulder blades off the floor and stretch your chest towards your legs. We keep our legs in their original position. Perform 12–16 repetitions in several sets.

Error correction

The most famous abdominal exercise is floor crunches.
Many people perform them lying on their back - they cling to something with their feet (in the hall on a special handrail, at home on a sofa) and from this position they try to sit down or raise their body as high as possible. This is completely wrong! It’s not for nothing that I emphasized above that the rectus abdominis muscle is intended only for flexing the spine in order to bring the ribs closer to the pelvic bones (they can be felt in the lower abdomen above the hips). When we stretch our chest to our hips or knees and lift our lower back off the floor, it is not the spine that bends, but the hip joints, that is, the legs! And when we try to sit down with our legs secured, it is not so much the abdominal muscles that are involved, but the hips and the so-called iliopsoas muscle (it is located deep in the body and is attached to the spine and pelvis). This muscle is naturally quite strong, but when trained instead of the abs, it becomes even thicker and heavier. Because of this, it begins to pull the lumbar spine forward, deforming it and visually enlarging the abdomen.

What should I do? It’s not for nothing that the exercise is called “twisting” . You should kind of curl up like a cat, even halfway (as much as you can), but don’t sit down! It is best not to cling to anything with your feet, but to bend them and place your feet as close to your buttocks as possible. In this position, the iliopsoas muscle is completely disabled. And let now you can only slightly lift your shoulders and shoulder blades off the floor. But your press is working, which is what we need.

Lying leg raises , a well-known exercise for the lower abdomen, provoke a similar error. As soon as, when lifting your legs, the lower back begins to lift off the floor and bend towards the stomach - that’s it, the abs don’t work, that same unnecessary muscle with a long name is used! Reduce the height of your leg lifts or lift them bent instead of straight, but your lower back should be pressed to the floor.

Turning from side to side with a stick or barbell on your shoulders is an exercise for the oblique abdominal muscles, which is often suggested by trainers. At the same time, few people take into account that such turns, especially with weights, are permissible only for people with already strong abdominal and lower back muscles. For beginners they are extremely dangerous. Our spine is not naturally designed to rotate from one side to the other 30-40 times - this movement wears out its connective tissues and cartilage. And if, on top of everything else, the body is loaded with excess weight, rotations compress the nerve roots emerging between the vertebrae and lead to chafing or pinching. When the abdominal muscles are already strong and strong, they support the spine without leading to the described horrors. And while the muscles are not sufficiently trained, do not do such turns at all. They will not help you lose weight around the waist. The same twists will help strengthen the oblique muscles if you do them slightly to the sides. That is, the body must be bent slightly to the right and slightly to the left, moving it literally 2-5 cm from the center - this is enough for the oblique muscles.

Workouts by day

Before you start doing abdominal exercises, you need to decide what days of the week you will do the workouts. To get good results, it is best to stick to training 4-5 times a week. Performing the exercise in the morning is considered the most optimal.

Eg:

The 10 Minute Abs program includes three steps to get the best results. The stages are divided by days:

• Day 1 – exercises are performed for the lower abdominal muscle group;
• Day 2 – a group of exercises that involve the oblique abdominal muscles;
• Day 3 – performing exercises in which the load is placed on the upper abs;
• Day 4 – a day off to tone the muscles.

Every woman is beautiful, but if you want, you can achieve that you become the standard of beauty. To achieve results, you need very little, self-control and motivation. By performing the proposed set of exercises, not only will you be proud of your tummy, but for many, your appearance will become an example to follow.

Weekly home workout schedule for women

The most effective abdominal exercises should be performed on a specific, set schedule. The intensity and time of training should be increased gradually. It is important to remember that training requires strength, so additional calories in a balanced diet must be taken into account and added.

Also, do not forget about the amount of clean water you drink daily. It should be at least 2 liters daily. Maintain at least 8 hours of sleep at night. At the first symptoms of illness, you should stop training and seek medical advice from a general practitioner.

An approximate training schedule for a week is given in the table:

With each subsequent day you need to increase the number of approaches to 3 and the Plank time to 1 minute. and more. Performing the most effective exercises described above will allow you to get rid of extra pounds and create a flawless and attractive stomach with defined abs.