What you need to know by doing exercises for the lower abdominal press

Each athlete knows that three to fourfibrous tendons cross the rectus abdominis muscle along. During the exercise for the lower abdominal press, the straight muscle increases in volume, and the tendon remains unchanged. Thus, the effect of cubes is achieved. Create a beautiful and embossed press is not easy. Thanks to regular training, the first results start to manifest in twenty days. This load motivates further work.

But the musculature of the lower abdomen will not appear soon. This is due to the fact that during the training, the rectus muscle of the peritoneum works unevenly, most often the upper muscles are involved. In addition, in this area, subcutaneous fat accumulates more than in the upper part, and because of it, no good relief is visible.

If you perform purposeful exercises for the lower abdominal press with the maximum load, you can achieve the manifestation of the coveted six cubes.

The lower abdominal muscles are weak enough andsmall, it can not work at full strength during movements. With dynamic lifting of the legs, it does not work. The muscle shrinks isometrically, but when lifting the hips, the work involves a different musculature. In order to optimally engage the lower part of the press in the process, the pelvis should be brought closer to the chest as close as possible. This does not happen with the usual lifting of the legs in a hanging position. Muscle contraction must be felt. If it is not, then the exercises for the lower abdominal press are not done correctly. In exercises using weighting agents, other, stronger muscles can work.

Exercises for the lower abdominal press

1. Reverse twisting. Exercise is carried out lying on the floor with raised perpendicularly to the floor. Bending the legs in the knees at an angle of 90 degrees, the pelvis comes off the floor surface, the hips stretch to the chest, while the hands lie along the body. You do not need to help yourself, the movement of the pelvis should be accompanied only by the muscles of the lower abdomen.

2. Variations of backscrews. The same exercise is performed with straight legs. To complicate the movement, the ankle weights are put on.

3. Double twisting. The starting position is the same as in paragraph 1, only the hands lie behind the head. It is necessary at the same time to tear legs from the floor, bent at the knees, and shoulders. In this case, the hips and chest should stretch towards each other. On exhalation it is necessary to return to the initial position. This gymnastics for the abdomen gives a quick result and is a powerful load on the press.

4. "Bicycle". The initial position - lying on the rug, hands behind the head, legs raised perpendicular to the surface and bent at the knees. Lifting the shoulders from the floor, you need to stretch your left elbow to the opposite knee (and vice versa), and straighten the other leg, but do not lower it to the floor. During travel, the voltage should be kept at all times.

All these exercises are carried out in two approaches,slowly, with concentration and with tension. Such home fitness, combined with nutrition and other muscular loads, will reduce the fat layer daily.

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