Each of us would like to have a slim, athletic figure. However, often in the frantic pace of life in a modern city, we do not have an extra minute to play sports.
The same problem arises among housewives who are constantly so busy with household chores that they simply do not have time to visit the fitness center.
However, a heavy load of housework does not mean that you need to give up on the dream of a thin waist and a flat sexy stomach.
How to pump up your abs. How to pump up abs on the couch
Yes, yes, exactly on the sofa, but of course not lying down and doing nothing, as some “Miracle Remedies” from advertising promise, but using the sofa as a sports exercise machine.
What we need:
1 sofa. 2 willpower and desire. 3 10-20 minutes of time. 1 step. We sit on the edge of the sofa, rest our hands on the sofa and straighten our legs in front of us (without touching the floor) and begin to bend our legs towards ourselves and straighten them back, and so on for 20 repetitions.
Step 2.
We lie down on the floor (on our back), rest our heads on the sofa, hold the edge of the sofa with our hands and begin to raise our legs 90 degrees to the floor... we repeat this exercise 20 times.
Step 3. Without changing position, we raise our legs from the floor and perform the well-known bicycle exercise (with our legs suspended and as if we were pedaling) ... also 20 times. Done? You can take a break, but not for long: a minute.
Step 4 We continue lying in the same position. The legs are bent at the knees, and we try to reach the chest with our knees, performing rocking movements, up to the chest and back to the floor, 20 movements!
Step 5 Let's change the position. Feet on the sofa, we lie on the floor on our backs. Hands together and reach with your hands to your knees and back. 20 times.
Step 6 We lie down in the position (step 5) on our back, leg on the sofa, hands behind our head and alternately to the left and to the right we make twisting movements so that the left (right) hand is as close as possible to the right (left) leg. 20 times.
Step 7 After that, hands together in front of us, without changing position, we do the same thing, only now we move our hands either behind the right or left leg, 20 times.
Lying body raise
The best exercise for removing wrinkles in the lower back is to work the antagonist muscles of the abdominals.
Ask a family member to hold your feet to keep them from lifting. Lower yourself onto the sofa on your stomach so that your hips lie on the sofa, and your stomach is already hanging over the floor, i.e., your body is hanging in the air (now you understand why you need to hold your legs? By the way, it’s better to hold it not by the ankles, but in the area of the knees). Cross your arms over your chest or behind your head. Squeeze your shoulder blades and turn your shoulders. Without slouching, lower your body down, chest towards the floor. Now raise your body, straining your back and buttocks, as high as possible, and pull your chin up.
Do 3-4 sets of 5-6 reps.
https://youtu.be/1OUh_AcD5a0
How to pump up your abs. How to properly pump up your abdominal muscles?
Everyone has abs, absolutely everyone. But in order for the abdominal muscles to appear, you need to reduce the thickness of subcutaneous fat to 1 cm or less. It is important to remember that you won’t be able to burn fat locally on your stomach, and even more so, you won’t burn anything with abdominal exercises. This is a long-standing and very common misconception. Fat is burned throughout the body and exercise is not enough for this; there must be a comprehensive approach to losing weight.
So, to get beautiful abs and beautiful posture, you need to complete 2 points:
- get rid of fat
- pump up (in this case, abs)
That is, diet combined with training. To all this it is advisable to add proper sports nutrition.
Important! The rectus abdominis muscle (which we call the abs) runs from the pelvic bone and is attached to the sternum, and the abs are the intersection of the muscle with the connecting fibers. It is one and the same, so effective exercises for the lower abs or exercises for the upper abs simply do not exist. Tension runs throughout the muscle; there is a slight difference only in the degree of load.
How long does it take to pump up your abs?
The answer will depend on your body weight and body fat. The process can take from 1 month to 1 year, sometimes longer.
How to lose weight while lying in front of the TV?
There is no catch here; you can lose weight while lying in front of the TV. Your main task in this case is to strain all muscle groups to maintain them in good shape. Then they will burn fat. Below are options for physical activity that can be used to lose weight while lying down.
Exercise for losing weight on legs and abdomen
You watch TV while lying on your back, for example, on a sofa. Without being distracted from watching a TV show, lift one leg up 10 - 15 cm from the surface of the sofa. Periodically bend and straighten your leg. When your leg gets tired, do the same exercise with the other leg.
Do the exercise before the commercial break on the TV show. During the commercial break, put your feet down and rest. You can get up and walk around.
This exercise trains the muscles of the legs and abdominals, helps burn fat, makes the stomach toned and helps get rid of back pain.
Exercise for losing weight on your arms and belly and strengthening your chest muscles
Lying on your back, extend your arms along your body, raise your head. Press your hands onto the surface and hold the tension as long as you can. Take a short break and continue doing the exercise.
Try to make rest breaks as short as possible - this will make the training more effective. Do the exercise before the commercial break.
This load strengthens the chest, arms, abdominals, and helps burn belly fat.
Exercise for losing belly fat
Advice!
Lying on your back, without looking up from watching a TV show, raise your head and upper torso. Hold the position as long as you can, then relax. After a pause, repeat the exercise. Do the exercise before the commercial. Exercise strengthens the abdominal muscles and intensively burns belly fat.
Exercise for slimming thighs
Lying on your back and watching the transmission, bend your knees and, without lifting your feet from the surface, press your legs against each other. Maintain the pressure, then take a break and repeat the exercise. Try to pause as rarely and as briefly as possible. Do the exercise before the commercial break. The exercise trains the muscles of the inner thighs and makes the legs slender.
Exercise for slimming your arms and strengthening your chest muscles
Lying on your back and watching a TV show, take a two-liter plastic bottle filled with water in one hand, extend your arm along your body and lift it to the side, lifting the bottle 15 - 20 cm. Hold this position until your muscles get tired. Then, using your hand, rotate the bottle 90 degrees.
If you feel tired, turn your hand with the bottle another 90 degrees. When the muscles get tired again, perform the exercise with the other hand. You can lower the bottle periodically, but try not to do this too often. Do the exercise before the commercial break. Instead of a bottle, you can use dumbbells.
The exercise trains the muscles of the arms and chest.
Exercise for losing weight on legs and abdomen
Lying on your back, extend your arms along your body and lift both legs a few centimeters up. This exercise is quite difficult to perform, it will be difficult for you to hold your legs in this position for a long time, therefore, if you feel tired, periodically lower your legs and rest, but try not to delay the rest for too long.
To reduce the load, your legs can be bent at the knees from time to time (they should be raised from the surface). To achieve maximum load, place your hands under your head and straighten your legs. Do the exercise before the commercial break.
The exercise perfectly trains the abdominal muscles and intensively burns fat on the stomach and legs.
Exercise for losing belly fat
Lying on your back, lift your head and upper body and tilt your body to the right. Hold the position until tired, then rest and repeat the exercise, tilting your body to the left. Try to make rest breaks as short as possible. This load strengthens the rectus and oblique abdominal muscles, making the waist thin and the stomach flat.
Attention!
This course of physical exercise allows you to train muscles and burn fat without wasting time going to the gym, and at the same time relax by watching your favorite TV shows.
Source: https://helpcentr.net/uprazhneniya-dlya-poxudeniya/kak-poxudet-lyozha-pered-televizorom.html
How much to pump the press. What you need to do to get abs
Here it should be said right away that there is and cannot be any secret method in this matter. To get something, you need to try hard - everything is the same here, the only difference is that for the press you will have to try even harder.
The key to success is to adhere to a few basic rules. I think most of you already understand what rules will be discussed, but it is worth highlighting them as the main thesis of this article:
1. Proper diet - no matter how strong your abs are, if they are hidden under impenetrable layers of fat, they bring absolutely no aesthetic value. That is why the first thing you need to do is make sure that the abs are visible when they appear. A properly formulated diet is absolutely necessary if you want to get rid of excess fat.
2. Aerobic exercise - this rule can be correlated with the first. You must change not only your diet, but also your lifestyle. As a rule, overweight people are lazy people who prefer a sedentary lifestyle and a minimum of activity. For best fat burning, you should follow a proper diet along with regular exercise. In this case, you can get rid of excess fat twice as fast.
3. Direct training - of course, the abs will not appear just like that. Just like any other muscle, you need to work hard on it. But let's tell you a secret, pumping up your abs is one of the most tiring activities. If the majority of people eventually begin to love heavy training with iron, then you will never find those who like to pump up their abs. And therefore we highlight the fourth rule.
4. Motivation – no matter how stupid it may sound, you must be motivated to change yourself. You shouldn’t immediately wonder how long to pump up your abs - after all, you will immediately start thinking about getting the final result, which in many cases leads to abandoning your workouts. You must force yourself to love the process itself, without thinking about what will come of it.
Useful tips for effective weight loss for the lazy
- Replacing identical products with lower calorie ones does not mean giving up tasty food. On the contrary, by consuming healthy food, you can combine pleasure and weight loss. So, by giving up fatty pork, you can safely cook rabbit, chicken breast, veal, and beef. Only fatty types should be excluded from fish varieties. Heat treatment also affects calorie content.
- You can reduce your daily kcal intake by avoiding fried foods. Boiled and oven-baked food will bring no less pleasure and value. Fruits and vegetables are good for the body. But in addition to the benefits, some varieties have a negative effect on weight loss. To prevent such a nuisance, you should avoid sweet fruits and starchy vegetables.
- Avoiding elevators will become an additional daily workout , with which you can burn a certain amount of calories. Intensive climbing up the stairs for 10 minutes replaces strength physical activity. Using the stairs of an apartment building at least once a day, you can enhance the effect of losing weight and tone the muscles of your legs and pelvis.
- Reducing salt intake is an important factor in the fight against excess weight. It is salt that retains water in the body, preventing metabolic processes from performing their functions. Temporary refusal of the mineral or a significant reduction in consumption will restore metabolism and rid the body of excess fluid. In salt-free diets, weight loss rates are the most effective in the first week. The maximum daily intake is 5 g, taking into account products containing the mineral.
- Foods that speed up metabolism, must be included in the diet. Their use affects the metabolic functions of the body, the digestive system, and biochemical processes at the cellular level. Among the large list of products, the most effective stand out:
- green tea;
- citrus;
- milk products;
- turkey;
- spinach;
- almond;
- apples;
- beans;
- whole grain products rich in fiber;
- Herbal tinctures help restore metabolic processes, cleanse the body of toxins and improve digestion. Among the leaders in efficiency:
- St. John's wort (1/3 cup 3 times a day);
- blueberry leaves (1/3 cup 3 times a day);
- plantain leaves (2 tablespoons 3 times a day);
- linden blossom (drink instead of tea);
- knotweed (1 tablespoon 3 times a day);
- Product consumption, which reduce appetite, will help reduce the number of servings and quickly saturate the body with useful microelements. These include:
- seafood;
- cottage cheese;
- bananas;
- bitter chocolate;
- coconut milk;
- The most effective addition to your diet is daily physical activity. Exercises will help cope with sagging skin, stretch marks and flabby muscles. Even the technique for the lazy implies strict adherence to rules and restrictions, because there are not many of them anyway.
Optimal exercise scheme
A simple but effective exercise regimen for the abs also includes lifting the torso to form an elastic waist. You need to lie down on the floor. Then several quick lifts are performed. The torso should be pushed towards the legs, and the exercises themselves should resemble real jerks. In this case, your knees should be kept bent.
For your lower abs, your best bet for a week is to do leg raises. Starting position – lying on the floor. The legs should be raised from the floor line at an acute angle, maintaining approximately 45 degrees. Then they return to their original position. It is recommended to do this exercise at least 9 times, after which during the tenth approach you should hold your legs in the air and count to 10.
When we pump up our abs in a week, you should definitely include lateral crunches in your training program. This will allow you to optimally work your oblique muscles. The approach is done from a position lying on your side. In this case, you will need to squeeze your legs tightly and put your hands under your head. The torso should be lifted up, tensing all the lateral muscles as much as possible.
To achieve optimal results, you need to go as high as possible every time.
Diagonal crunches, which also work the oblique muscles, will also help you easily pump up your abs at home in a week. The starting position for this exercise is lying on the floor. In this case, your knees should be slightly bent. You will need to put your hands behind your head. To build abs in a week, you need to do several torso lifts. The series should be intense and frequent. In this case, it is recommended to alternately reach with the elbow to the opposite knee.
In order for your abs to become very visible in 10 days, it is optimal to perform each approach at least 15 times. It is best to perform each series at least 3 times. It will be quite difficult at first, but the result is worth it. It is better to gradually increase the load.
Forming abs in a week for girls or guys is a very real task. The main thing is not to be lazy and regularly perform the entire set of exercises!
A set of effective exercises lying on your back and stomach
Today it is absolutely obvious that without sports it is impossible to get into the world of health and beauty. Diets and proper nutrition play an equally important role in this matter, but only sports can transform your body into an ideal one.
Probably, each of us had to compare the bodies of women of the same weight on the beach, but one of them has all her muscles toned thanks to daily exercise, while the body of the other looks more like soft and shapeless dough.
The lack of trained muscles can make any figure unattractive.
In this regard, it is not surprising that stars and public figures, forced to constantly be under the gun of cameras, pay great attention to sports.
In numerous photographs that appear in glossy magazines, you can see one famous person doing exercises while lying down, while another is jogging. And all these photos are not a PR stunt.
Famous people really strive to make their body beautiful and healthy.
In what position is it better to train muscles?
Exercise sets are designed in such a way that different muscle groups can be worked. Typically, such complexes include standing exercises, lying on the stomach, sitting exercises, etc.
The position chosen to perform a particular exercise directly depends on the muscle group being worked on. Obviously, in a standing position it is better to work with the leg muscles, given that in this case the body weight also serves as a weighting agent.
But it’s unlikely to be possible to pump up your abdominal muscles while standing. Doing the exercises while lying on your back will make it much more effective.
Attention!
Sure, there are standing exercises that can also help strengthen your abs, but they are not as effective as those you can do while lying down.
Therefore, you should not reinvent the wheel, but it makes sense to listen to experts and perform exercises based on their recommendations.
Typically, exercises lying on your back are recommended to strengthen the muscles of the chest and abdominal muscles; exercises lying on your stomach are good for strengthening the back muscles. Also, the lying position is the starting position for performing exercises to strengthen the hips and buttocks.
Who is recommended for lying down exercises?
Anyone can perform lying exercises, but there is a category of people for whom such exercises are especially indicated.
These are, first of all, people suffering from diseases of the spine, who should exclude any stress on it.
In a lying position, the spine is usually relaxed, so you can train the muscles without fear of damaging it. It is convenient to perform the exercises while lying on your back, since in this position the spine relaxes as much as possible.
Lying exercises are perfect for people with a lot of weight, as well as those who have severe varicose veins. In such situations, you should avoid putting weight on your legs, and in a lying position, the weight is evenly distributed throughout the body.
It is worth mentioning separately about the exercises that are performed while lying down if a person cannot get out of bed, but needs rehabilitation.
An excellent example of such exercises is the Pilates system, which was developed at one time to help wounded soldiers get out of bed faster.
Important!
This special set of exercises while lying down was also adopted by ordinary people, who appreciated the effectiveness of such exercises and their unconditional health benefits.
Thus, lying down exercises are a separate type of exercises aimed at solving certain problems. They can be used both for medicinal purposes and to get your figure in order.
A set of exercises while lying down for weight loss
Contrary to popular belief, it is quite possible to lose weight while lying down, if, of course, you choose the right exercises for this.
- Exercise 1. Lying on your back, place your hands behind your head, bend your legs at the knees. As you inhale, draw your stomach in well, and as you exhale, round it as much as possible. Repeat 6 times.
- Exercise 2. Lying on your back, extend your arms along your body. Pull your legs bent at the knees to your chest, then straighten them at right angles to your body. Repeat 10 times.
- Exercise 3. Lying on your back, legs slightly bent at the knees. With your arms extended forward, slowly rise up. Lower yourself and repeat the exercise. Repeat 6 times.
- Exercise 4. Lying on your back, hands behind your head. Perform scissors with straight legs 10 times.
- Exercise 5. Lying on your back, arms along your body. Slowly lift your straight legs up. Lower it. Repeat 5 times.
- Exercise 6. Lying on your side, lower arm under your head, rest the other on the floor in front of you. Lift your top leg first, then your bottom leg, bringing them together above the floor. Lower it. Repeat 5 times.
- Exercise 7. Lying on your back, hands behind your head, legs bent. Perform circular movements with your knees to the right and left.
- Exercise 8. Lying on your stomach, bend one leg at the knee, the other straight, hands under the chin. Perform bent leg raises. Then change legs. Perform 10 repetitions for each leg.
- Exercise 9. Lying on your back, hands behind your head. Raise your torso up. Repeat 15 times.
On the subject: What drinks will help you lose weight
These are just a few exercises performed in a lying position that will help restore your slim figure. When performing exercises while lying on your stomach, you should try not to overload your spine. If you feel overly stressed, relax and rest.
https://youtu.be/QyYgGXblsjY
This set of lying exercises can be supplemented with other exercises for different muscle groups. You can perform exercises using special equipment, such as dumbbells or a barbell, to increase the load on the muscles. In this case, the process of burning fat deposits will go much faster.
Fitness experts unanimously say that it is not so important which exercises you choose. The main thing is that your exercises are regular and accompanied by changes in diet and lifestyle. In this case, your figure will be ideal, and energy and a positive attitude will accompany you constantly.
Source: https://pohudanie.net/uprazhneniia/uprazhneniya-lezha.php
Exercises to pump up the abs. How to pump up your abs correctly: harmful exercises
An example of a harmful abdominal exercise is straight leg lifting with a fixed body. Moreover, whether you raise straight legs from a lying position, or do it from a vertical position with emphasis on the lower back, this harms your spine.
Never do this. Have mercy on your spine.
Studies have shown that straight leg raises cause significant compressive stress on the intervertebral discs of the lumbar spine. In this case, the maximum force occurs at the moment the heel lifts off the surface of the plane.
If such a load is carried out regularly, it can lead to the accumulation of microdamages in normal discs, and in degenerative intervertebral discs it can cause damage and an increase in hernial protrusion. Performing this exercise causes the development and progression of osteochondrosis of the lumbar spine. Therefore, if you raise your legs or body with a rigidly fixed lower back, think about the possible consequences.
In this regard, one of the most harmful exercises is the “jackknife” - simultaneous lifting of the torso and legs from the floor:
LJ user dmitriysh wrote on this topic, where he talks about the particular harm of the “jackknife”: “The abdominal muscles are tense, and the lower back muscles are relaxed, therefore the entire load when bending falls on the spinal ligaments. As a result, this transition point begins to produce painful symptoms, and this point is in very good reflex relationships with the entire given segment. My lower back starts to hurt. The more you do these exercises, the sooner you will get sick.”
We pump up the lower press. A set of exercises for the lower abs for girls
To pump up the lower abdominal muscles, girls need to perform slightly different exercises, which help to create a six-pack, give a beautiful appearance to the tummy, deprive it of subcutaneous fat and strengthen posture. This will include the exercises already mentioned above, but with special amendments and nuances. We perform all exercises in 3 approaches.
Keep your legs hanging
We lie down on the floor. Raise your legs to a level of 30 degrees from the surface and hold for 15 seconds to start. Then we return again to the outcome. Make 10 such circles for the first time, then you can increase to 15.
Crunches
The original is just on the floor. We slowly raise our legs up, and then the pelvis itself to the maximum. The difference between what is described above is the number of exercises in the set. 8-10 repetitions will be enough.
Bicycle “classic execution”
This is all clear and a simple exercise that was done in elementary school - imitation of riding a bike while lying on the floor. The legs should make circular movements. You can put your hands behind your head and slightly raise your torso. The lower your feet are to the floor, the harder it is to ride. We are on the road for at least 20 seconds.
Exercise for good spirits and well-being
#1 Stretching
First, you need to wake up the body a little, so gymnastics must begin with stretching to warm up and prepare the muscles.
#2 Head rotation
Sit comfortably on the bed, straighten your back. Lower your head forward, back, then to the left, to the right. After this, begin to move your head in a circular motion clockwise and counterclockwise.
No. 3 “Scissors”
An effective workout for your legs. Lie down, lift them up, make quick and wide swings, crossing straight limbs.
No. 4 “Bicycle”
Exercising in bed in the morning for weight loss should include “bicycle” movements. This workout will perfectly prepare your legs for a busy day. Lying down, we raise our legs up and bend our knees slightly, then make circular movements one after another, imitating pedaling on a bicycle.
#5 Crunches
While sitting, begin to twist at the waist, tilting your left and right shoulders alternately. The exercise is effective for reducing and shaping the waist.
No. 6 Pelvic lift
Place your legs bent at the knees wider than your shoulders. Raise your pelvis and lock in the position for 6-9 seconds. Try to bend well, touching the mattress exclusively with your shoulder blades.
No. 7 Birch
A famous school exercise. Raise your straight legs simultaneously to the top with your pelvis, touching the mattress with your shoulder blades and elbows. Hold for a few seconds, then alternately lower your knees behind your head. A more complicated version - both legs together, synchronously. If it’s difficult, you can bend your knees.
No. 8 Bridge
Support yourself with your feet, place your arms at the level of your temples near your head, and turn your fingers toward your shoulders. Slowly push your body up, arching your back, act carefully, feel the spine. As a result, straighten them. Subsequently, you can complicate the procedure by trying to stand up to your full height from the bridge position.
No. 9 Cobra
Performed in a prone position. Hands located at shoulder level are bent at the elbows. Gradually straighten them, raising your upper body. Perform until tension appears in the lumbar region, holding for 6-8 seconds.
Lie on your back, while raising your right arm and left leg, touching it with your palm. Such actions strengthen the abdominal and leg muscles.
#11 Leg raise
Performed on the side. Sit comfortably on your left side, support your head with your hand. Slowly lift your straight right leg as far as the stretch allows. After 10-11 repetitions, turn over to the other side.
No. 12 Marching
The set of movements will resemble marching if performed while standing, hence the name. Lying on your back, connect your straightened legs and lift them 10-15 centimeters from the mattress. Straighten your arms along your body, helping to keep your legs elevated. Next, in turn, bend your knees, then your right, then your left, pulling them towards your stomach and chin, then straighten them in their original position.
No. 13 Basket
Lie on your stomach, clasp your feet with your palms, pull them up, forming a circle, a “basket”. Arch your back, the effect is like a bridge, only in reverse.
They also need to be kneaded. First we rotate in one direction, then in the opposite direction. Next we twist in different directions. Can be performed in one step with rotation of the hands.
A similar exercise, but aimed at the hands. Straighten your palms or clench them into fists and make circular rotational movements. This is especially true for women who type on a keyboard. Effective prevention against carpal tunnel syndrome, in which a nerve is pinched, impairing sensitivity and finger movements.
Sit comfortably, put your legs under you. Rotate your shoulders and forearms forward, then back, lift up, down. As a result, the back is strengthened and the posture is straightened.
#17 Shadowboxing
A fun exercise that helps invigorate the entire body. Lying or sitting, punch the air with your fists, simulating boxing with your opponent. Do not move quickly, as there is a risk of damaging your joints. While lying down, you can “kick” the air with your legs.
#18 Push-ups
You can perform this completely while lying on the mattress. Or make it easier by leaving your legs straight on the bed and your hands on the floor. Next, do the standard push-ups. Good for arms, abs and pectoral muscles.
No. 19 Swing your arms
Vaguely reminiscent of scissoring movements performed with the legs. In this case, hands will be involved. Practice swings first along the body, then across the waist.
No. 20 Concentration
In this case, there is no need to bend or twist anything. Lie on your back, arms along your body, legs together. Relax completely for 5-6 seconds, then for the same time, strongly tense all the muscles of the body, feel them. Implement by replacing each other.
Improved well-being, a toned body, energy, optimism and high productivity throughout the day are just a small part of the benefits of morning exercise.
If you are no longer young and getting up in the morning is difficult, start your morning with gentle stretching. It is simple to do but very effective. You will feel it yourself when you do it for the first time. This kind of exercise in bed is good for the back muscles, which feel painful in the morning, and the lower back. There are five exercises in total. Let's begin.
- First. We lie on our backs, arms along the body, toes pointing at the ceiling. Inhaling, we raise our hands behind our heads, pull the toes of our feet towards ourselves, and push our heels away from us. Press your lower back to the bed, tucking your tailbone slightly. You will feel the back of your body stretch. As you exhale, relax. Repeat up to 10 times.
- Second. We lie on our backs, arms along the body, legs spread shoulder-width apart, toes pointing to the ceiling. Inhaling, we raise our right hand and pull it behind our head, pull our left foot towards us, and push our heel forward. As you exhale, relax. Then we do the same with our left hand and right foot. You will feel a stretch in your lower back. Repeat five times with each hand.
- Third. The position is the same as in the previous exercise. Exhaling, pull the bent left knee with your hands towards your chest and down, as if you want to put it next to your body. This will open up the hip joint, which will make it easier to move when walking. As you exhale, relax. Perform each leg 6 times.
- Fourth. We lie on our backs. We spread our knees to the sides and bring our feet together. We take them with our hands and pull them towards the pelvis. In this position, breathe 8-10 times. Relax.
- Fifth. We lie on our backs. Wrap your arms around your legs, bent at the knees, and pull them toward your stomach. The buttocks are pressed as close to the bed as possible. In this position, breathe 8-10 times. Relax.
The lower back is stretched, the body is awake. You're ready to get out of bed.
Interesting: Exercises with an elastic band for women at home
Press pump correctly. How to pump up the press correctly
Be sure to pay attention to the technique of performing the exercise. It is better to reduce the number of repetitions or the load, but in no case allow the load to transfer to the back or legs while training the abdominal muscles.
Another common mistake when doing abdominal exercises is fixing your legs. To properly pump your abs, you should not fix your feet under the support. This way you transfer the main load to the lower back, and this will not only reduce the effectiveness of training the target muscles, but can also cause injury to the spine, which, when the lower back muscles contract, contracts more than usual. If it’s difficult to perform the exercise without fixing your legs, switch to other abdominal exercises, since there are plenty of them (close the link to the abdominal exercises section). You can always return to a complex exercise later, when you have increased your level of preparedness and are able to perform the movement without fixing your feet.
Pause at the top of the exercise. However, if you do not feel tension in the abdominal muscles, reconsider your technique.
To pump up your abs and get the best results, do not jerk at the beginning of the exercises. Thus, you continue to move by inertia, and this means productivity tends to zero.
What kind of physical activity is preferable in the evening?
In the evening, the body experiences maximum fatigue and tension, which is caused by physical and mental stress during the day. The goal of the workout is to relieve this tension, not make it worse.
Exercises immediately before bed should be relatively calm, without sudden overload. Working hard before bed is a bad idea, which can lead to problems with the heart, blood vessels, and nervous system. Classes take on a different character.
Personal characteristics must also be taken into account. As you know, people are conventionally divided into two categories: “night owls” and “larks”. It is easier for the former to stay awake in the afternoon; they go to bed later, but also get up later. The latter prefer to go to bed early, but also wake up early. This should also be taken into account when choosing a time for studying.
Before going to bed, you should focus on those muscles that were least used during the day. Most often, the emphasis is on the following movements:
- Warm up . Light muscle stretching, swings, as well as walking in the fresh air or low-intensity running are performed.
- Low intensity strength training You can perform a set of exercises with dumbbells, for example, lunges, squats. This will help keep your muscles toned.
- Abdominal exercises , as well as static training such as bridges, planks, and so on.
This will be quite enough, especially at the initial stage. The main thing is regularity and the absence of maximum stress for the body.
Important! Evening training cannot be “wear and tear”, so you should not constantly increase the working weight or the number of repetitions. But it is known that load progression is one of the main mechanisms of effectiveness. Therefore, it is important to add variety to the exercises, change exercises, alternate types of load, and so on.
Another option for a good workout before bed is yoga. It will keep your body in good shape and calm your nerves. But not everyone can master it on their own; at the first stage, you may need the help of an instructor or careful study of the materials.
If an athlete does not know where to start, then it is better to do a simple warm-up, perform light movements, but gradually look for different training approaches and techniques.
Abdominal exercises. The best exercises to pump up your abs
I've seen many people with poorly developed abs who can do hundreds of crunches and plank for an impressive amount of time.
The problem here is that the core muscles are like any other muscle. They need progressive overload to grow. This requires an emphasis on weight training and increasing athletic performance over time.
One of the biggest mistakes when training your abs is not doing exercises with additional weight. As you'll see below, I recommend doing at least a few sets of these exercises during your training. However, before we model the workouts, let's talk about the individual exercises.
There are an incredible variety of abdominal exercises and a lot of opinions about what is best and what is not. Luckily, you only need to pick a few to develop your core muscles.
The exercises below are based on scientific research and my personal experience. There are many more options you can make, but you're unlikely to need them.
Multi-joint exercises
The squat, deadlift, bench press and military press are not abdominal exercises per se, but they do strengthen your core. They are also extremely important for the growth of muscle mass and strength throughout the body. If you don't do them every week (or don't pay enough attention), you won't see good progress.
Crossover crunches
Crossover crunches are one of my favorite exercises because they involve weights and work the entire rectus abdominis muscle.
You can also use crunches to work your obliques by doing a side rep after your regular rep. By lateral repetition I mean touching your right elbow to your left knee and vice versa.
It turns out: regular repetition, right elbow to left knee, regular repetition, left elbow to right knee.
Leg raises
Leg raises are one of the best exercises for developing the rectus abdominis muscles, including the “lower abs,” as well as the oblique muscles. In the beginning, you can perform the exercise with your knees bent, but your goal is to work with your legs straight. After a while, you can add weight by placing a dumbbell between your legs.
Hanging Leg Raise
The hanging leg raise is similar to the previous exercise, but it requires more effort on your part to stabilize your body. Again, you can work with your knees bent at first, but you should aim for straight legs. And hanging leg raises with dumbbells will make you really sweat.
"Bike"
The bicycle exercise is a great addition to your abdominal workouts and works especially well on the obliques and transverse muscles.
Ab roller
I'm not a fan of various training devices, but the gymnastic roller is a good thing for pumping up the abs.
Pump up your abs every day. Is it possible to pump up your abs every day?
The most common myths about the press
To get six-pack, you need to work on your abs all day long - this is not true. The shape of the press is inherent in every person from birth. Special exercises can only increase muscle thickness, so there is no point in doing them too often. Muscle building occurs not only through physical activity, but also through rest from it. Professional athletes rarely work out their abs, so as not to “expand” their waist and not disrupt ideal athletic proportions. More reps equals bigger abs—the abs are actually no different from other muscles, so intense, high-rep workouts will improve abs' endurance, not increase muscle thickness. Frequent repetitions affect the “drying” of the abs - in reality, fat is not burned with the help of strength exercises. Only by following a special diet in combination with training can you achieve relief.
How often should you pump your abs?
In practice, it has long been proven that pumping up the press every day is absolutely pointless. You will not get any additional effect from such frequent training. It will not help you reduce your waist size or lose excess weight. Your muscles will simply be in constant tone, but this will not affect the appearance of cubes.
If you want to “define” your abs, train no more than 3-4 times a week. If your body fat percentage is above 10, combine exercise with diet.
If your goal is not massive abs, but to develop endurance, then daily training will be quite appropriate for you. This is how athletes who practice martial arts train. Their press becomes denser, but does not increase in volume much.
Some bodybuilders also do not agree to pump their abs several times a week. For example, Jay Cutler believes that you need to train your abs every day. He is sure that only daily training keeps his body in good shape.
There is an opinion that 24 hours is enough for the abdominal muscles to recover, so the abs can and should be pumped 7 days a week. And if nothing hurts, then you can train again. But the absence of muscle pain does not mean that they have had time to fully recover. Some muscles need 72 hours to recover, while abs need at least 48 hours. Thus, to develop abdominal muscle endurance, you need to train daily, but this will not lead to noticeable abs. To create relief, you need to pump your abs no more than 4 times a week, but without an appropriate diet, this option is not suitable. If you have a layer of fat, then even the most massive cubes will be hidden behind it. The ideal way to get toned abs is to be patient, eat right, and exercise several times a week.
https://youtu.be/TpDn_ZBSstQ
Japanese gymnastics for weight loss - a quick and effective way to lose weight
Today, there are many gymnastics that promote active weight loss: Chinese, Tibetan, developed by Russian specialists and others. One of the popular ones is Japanese gymnastics for weight loss.
It is very simple, requires a minimum of time and preparation, but at the same time is extremely effective. The peculiarity of this gymnastics is that almost all exercises are performed lying down. In our article we will look in detail at the Japanese method of losing weight.
On topic: How to lose weight like a model
We lose weight by lying down in Japanese style!
Japanese gymnastics for weight loss Katsuzo Nishi
Japanese gymnastics or the Nishi health system is a very effective complex, which is aimed primarily at the overall health of the body.
Losing weight due to this complex is a pleasant “side effect”: indeed, exercise promotes active weight loss, as evidenced by the reviews of those who have practiced this method.
In order to get the best effect, you must first of all follow two basic rules, which are the basis of the Nishi system. According to the author of the method, these rules must be followed if you want to be healthy.
You need to sleep on a hard bed
A person spends a significant part of his life sleeping, so a firm bed and a hard mattress are the key to a healthy spine, and therefore the general condition of the body.
After all, during sleep, our muscles relax, are evenly distributed, displaced vertebrae fall into place - and all this is only possible if you sleep in a natural position.
In addition, it helps restore the functioning of the nervous system and internal organs.
You need to sleep on a hard pillow
There is a saying in Japan that says a crooked neck is a sign of a short life. If you sleep on a large soft pillow, your cervical spine will definitely curve. Only a hard, almost flat pillow will ensure the correct position of the neck. And this is the right path to healthy eyes, ears, and nose. In addition, you will forget about headaches.
https://youtu.be/WBagEUUTsLc
It would seem that these rules are not directly related to the process of losing weight. However, it seems so only at first glance.
After all, the cause of excess weight can be a disruption of the gastrointestinal tract, the nervous system, and much more.
According to Nishi, all this can be solved just by following his recommendations for proper sleep. Thus, by performing the complex, we lose weight while lying in Japanese style.
Japanese gymnastics for weight loss consists of 4 exercises, although Nishi points out that this is a continuation of the rules, following which guarantees health and longevity. Next we will look at each exercise in more detail.
Japanese weight loss method: “Goldfish” exercise
The first exercise is called “Goldfish”. Nishi considers it the most important of all exercises. It is this exercise that normalizes all metabolic processes in the body, including fat, and it is thanks to this that you actively lose weight. In addition, exercise improves blood circulation, kidneys, heart, liver, intestines, and nervous system. Improves posture.
Performing the exercise
Starting position: lying on your back, arms thrown behind your head, toes raised in a position perpendicular to the floor. You can perform the exercise either on the floor or on a hard bed. Now begin to perform movements with your feet, reminiscent of those that a fish makes with its tail. At the same time, create a vibration with your feet so that it spreads to your entire body.
At first, this exercise should be performed for no more than 1 minute, increasing the duration over time. You can do the exercise at any time convenient for you. It’s good to do it in the evening - at this time of day it perfectly straightens your posture.
Japanese weight loss method: “Baby Joy” and “Closing Limbs” exercises
The following two exercises are excellent tools for losing weight. The first of them was called “The Joy of the Baby.”
This is an effective exercise for strengthening capillaries, it improves blood flow and renews lymphatic fluid, preventing its stagnation.
Thanks to this, there is an active fight against cellulite, if you already have it, or effective prevention of the development of the problem. After all, it is known that cellulite appears due to lymph stagnation.
Performing the exercise
Starting position: lying on your back, head resting on a hard cushion. Straighten your arms and legs. Raise them at right angles to your body.
Start raising your limbs up and at the same time perform vibrating movements with them, as if shaking. These movements are very similar to those that a small child makes when he is happy.
Important!
The duration of the exercise is 1 minute, over time it is necessary to increase the time.
The exercise “Closing the limbs”, or “Closing the palms and feet” is aimed at improving the functioning of the muscles, blood vessels, and nerves in the thighs and abdomen. On the one hand, this has the best effect on women’s health, on the other, it promotes effective fat burning in these areas (which are known to be the most problematic in women).
Performing the exercise
Starting position: lying on your back, arms on your chest, head can rest on a bolster. Open your palms, connect the pads of all fingers of both hands. Start pressing them against each other while relaxing at the same time. Repeat the exercise 5 times or more. Then perform forward and backward movements. Repeat several times too. Complete the cycle of movements by closing your palms over your chest.
Now it's the stop's turn. Bend your knees and spread them apart. Start doing exercises with your feet towards the groin and back. The amplitude of leg movement should be no more than 1.5 times the length of the entire foot. Repeat the movement 10 times, and then relax and lie down for 5-10 minutes.
Correct breathing exercise
The exercise is called “Abdominal Breathing.” It is aimed at restoring the acid-base balance in the body and normalizing metabolism. Accordingly, this also contributes to active weight loss.
Performing the exercise
Starting position: get down on your knees, sit on your heels with your pelvis, while completely straightening your spine. Keep your balance on your tailbone.
On topic: How to lose weight and not lose weight
Start tilting your head back and forth, right and left. Then extend your arms in front of you so that they are parallel to each other.
Turn around and at the same time try to see your tailbone over your right shoulder, then over your left shoulder in the same way.
Next, repeat the exercise, but with your arms raised up. Raise your arms, bend them at right angles at the elbows, clasp your hands into fists. Tilt your head back, lift your chin up.
Begin to slowly move your elbows back, trying to clasp them together behind your back. At the same time, pull your chin up. At the same time, swing left and right, but do not bend your spine.
Throughout the entire exercise, you must breathe with your stomach. Keep an eye on this.
Weight loss products: a series of exercises
The last in the complex are exercises for the abdomen and back. They are also aimed at restoring the acid-base balance.
Performing the exercise
Starting position: sitting on the floor on your knees, your pelvis resting on your heels (you can sit cross-legged). Straighten your spine as in the previous exercise. Tilt your head left - right, back - forward.
Extend your arms in front of you so that they are parallel to each other. Quickly look back over your left shoulder, trying to see your tailbone. Return to the starting position.
Look over your right shoulder as well.
Then perform the same movements, but with your arms raised. Raise your arms up parallel to each other, bend them at right angles at the elbows, clench your hands into fists. Tilt your head back so that your chin points upward.
Advice!
Begin to slowly move your elbows back, as if you intend to clasp them behind your back. At the same time, pull your chin up, do not bend your spine. Breathe with your belly, moving it forward and backward.
The duration of the movement cycle is 10 minutes.
Weight loss using the Fukutsuji method
The towel weight loss method, authored by Dr. Fukutsuji, involves just one stretching exercise that will help you quickly lose weight.
This is a fast and effective way to lose weight. If you do everything correctly, then in just 2 sessions your waist will become 4 cm thinner.
To do this you need: a large towel, an elastic band and 5 minutes of free time.
The exercise is performed lying on the floor or on a hard bed. You need to twist the towel into a roll. In this case, the towel should not stick out on the sides when you place it under the lower back. You need to place the roller directly on the area under the navel (from the lower back). When you take the starting position, start the exercise.
Stretch your arms upward, clasp your little fingers together. Place your feet shoulder-width apart and bring them together so that your big toes touch. You can put an elastic band on your legs so that you don’t have to constantly be distracted by the correct position of your legs.
Now you need to lie in this position for 2-3 minutes. In fact, the exercise is not as simple as it might seem. After 2 minutes, very unpleasant sensations may begin, because the spine begins to stretch. Every day it is necessary to increase the time spent in the pose.
Your goal is to lie there for 5 minutes.
Source: https://berry-lady.ru/krasota/pokhudenie/550-yaponskaya-gimnastika-dlya-pokhudeniya.html
