How to pump up the press at home, photo
A friend came to visit for a chat, and you again plan to discuss all the news over tea with buns? We invite you to spend time more fun and beneficial to the body. Our permanent consultants, trainers of the #Sekta School of Ideal Body Irina Grishchenko and Ksenia Litvin, showed abdominal exercises that can be done in pairs.
The best part about abdominal exercises is that they can be done every day, your abdominal muscles don’t need time to recover. Be sure to do a light warm-up, if there is no time, just stand in the bar. And – forward. Let that friend who is not working at the moment follow the technique and entertain you with conversations, and then change. As a result, you will forget about tea and buns for sure as soon as you see the first results.
Remember to breathe! Tighten the muscles as you exhale, and while inhaling, return to the starting position. Well, do the exercises in a good mood, like Ira and I. Let’s start!
Effect:
The straight line is involved – the largest – the abdominal muscle. The one that is responsible for the cubes.
Technique performance:
The starting position is opposite each other. Bend your knees, press your lower back to the floor, your hands behind your head, and spread your elbows to the sides. And lift the body. It is important – do not stretch your chin up, otherwise the next day you will feel that your neck has worked well, and not your abs. At the top point, linger for a couple of seconds – just in order to clap your hands.
Number of approaches:
Do four sets. Start at 20 crunches per set and work your way up to 50 lifts.
Effect:
The rectus muscle is working again. But due to the fact that you do not straighten completely, the load increases significantly.
Technique performance:
The partner sits on the hips, but does not press them with his weight – otherwise you will start to juggle and rise due to the support, and not the press. Hands behind the head, do not bring the elbows together and begin to rise. But the partner does not allow you to gain a foothold at the top point and pushes you back to the starting position. Do not lie on the floor completely! Muscles should be in tension all the time.
Number of repetitions:
Do two reps of 12 reps, gradually bring them to 15. And then switch places.
Effect:
The lower press, oblique abdominal muscles work.
Technique performance:
The partner is standing, feet shoulder-width apart, feet parallel. You raise your legs at a 90 degree angle. At first, to make it easier, you can hold on to your partner’s ankles. But it’s better to immediately keep your hands behind your head.
So, you raise your legs as you exhale, and your partner forcefully throws them to the sides. Make sure that your feet do not drop completely to the floor – ideally, if the angle at the bottom point is about 30 degrees. Do not lift your pelvis and do not let the body topple too much on its side.
Number of repetitions:
20-25 times. Do 1-2 sets. And change!
Effect:
Another good exercise for your obliques and upper abs. We make the top cubes.
Technique performance:
Lie on the floor, bend your legs at the knees (this increases the load), press your lower back to the floor. Your partner sits in front of you with their arms in the center. Tighten the abs, lift the body and, twisting the body, touch your partner’s hands with your right elbow. Return to the starting position (without dropping to the floor completely!), Then rise and touch your hands with your left elbow.
Number of repetitions:
So, under the encouragement of a friend, give your all and do 30 reps and three sets. The twists to the right and left are counted in one go.
Effect:
We strengthen the muscles of the lower back, we grind out a beautiful waist.
Technique performance:
Starting position – lying on your stomach, hands behind your head, elbows apart. The partner makes sure that the socks do not come off the floor, slightly holds the feet, but does not press hard. Lift your chest off the floor – perform the exercise smoothly, without sudden jerks.
Number of repetitions:
Two approaches 25 times.
You did a great job! But exercises for the press must be compensated for by stretching the muscles. Lie on your stomach, rest your palms on the floor at chest level and straighten your arms. Feel the abdominal muscles stretch. Hold this position for 15 seconds.