Sat. Apr 17th, 2021

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25 best exercises for a perfect press: check!

5 min read

Popular fitness bloggers Jenny sugar Emily Bibb on the website popsugar.com demonstrated the most effective abdominal exercises that you can easily do at home.

1. The institution of the hands behind the head

Starting position: lying on your back raise your legs and bend your knees at a right angle. In hands take dumbbells weighing 1 to 3 pounds (depending on level of training), stretch your arms straight up.

Execution: slowly lower your hands behind your head without bending them, make sure your lower back remains firmly pressed to the floor, and his legs remained motionless.

Repeat 15 times.

2. The rotation of the ball

Starting position: standing, feet shoulder width apart. Take special fitness ball or simply dumbbell weighing 3 kilos in his hands and put them above her head. Legs slightly bend at the knees.

Execution: Make a ball or dumbbell in a circular motion so that the lower back and the pelvis remains stationary. The wider the circles, the more effective the exercise.

Repeat 3 times for 8 spins in each direction.

3. Twisting with the ball

Starting position: lie on your back with hands behind your head. Up take fitness ball.

Execution: while raising the legs and torso, pull the ball down and put down on the floor. Then do the same, passing the ball with feet together.

Repeat 10-15 times.

4. The half-bridge

Starting position: legs bent at a right angle, palms under shoulders, body parallel to the floor.

Execution: straighten the legs, lower pelvis between the hands, but don’t touch the floor. Hold for a few seconds and return to starting position.

Repeat 15 times.

5. Classic twist

Starting position: sit on the floor, bend your knees, in hands take dumbbells weighing 1-3 pounds, depending on level of training.

Execution: removing his hands from the dumbbell to the left, leave it the knees to the right. Then come back to starting position and repeat to the other side.

Repeat 15 times.

6. Scissors

Starting position: lying on the floor with legs fixed with an expander or elastic bands.

Execution: raise legs up, and then performing movements simulating the work of scissors, slowly lower the legs down but don’t touch the floor. When he reached the limit of its capabilities, start to raise the legs back up.

Repeat 15 times.

7. Plank on elbows

Starting position: elbows under the shoulder joints, legs on her toes, torso stretched in a straight line.

Execution: try to hold this position for 30 seconds or more, if you’re a beginner, between a minute and two, if you’re not a beginner, and 5 minutes if Pro.

8. Deviation ago

Starting position: get on your knees, get your hands on a fitness ball or a dumbbell.

Execution: slowly rising back, reaching the limit point, stop for a few seconds, then slowly come back.

Repeat 15 times.

9. Leg swings

Starting position: lie on your back, legs bend at the knees at a right angle, hands put on knees.

Execution: simultaneously bring your right hand back and straighten your right leg. Come back to starting position, repeat to the left.

Repeat the complete cycle 15 times.

10. Riding on the fitness ball

Starting position: feet shoulder width apart, torso parallel to the floor, hands rest against the ball.

Execution: bending forward, the transition to focusing on elbows, shifting the weight forward. Then come back to it.

Repeat 15 times.

11. The “Hundred” Pilates

Starting position: lying on the floor, legs extended at 45 degrees, hands on the floor.

Execution: try to keep feet stationary, counting to one hundred.

12. Plate with the Mahi

Starting position: hands under shoulder joints, the body stretched straight.

Execution: alternately, keep your hands off the floor and scrutinise, raising his hand as high as you can upwards. If you are an experienced athlete, can complicate the task of picking up a dumbbell.

13. Lean forward with the leg lift

Starting position: standing, legs slightly bent at the knees.

Implementation: some traffic lean forward so torso is parallel to the floor, hands pull in front of him, one leg laid back. Come back to starting position and repeat with the other leg.

14. Squats with weights

Starting position: feet shoulder width apart holding a dumbbell or a fitness ball, hands raised up and to the right.

Execution: bending feet, turn body to the left, lowering the ball or dumbbell to the knee. Come back to starting position and repeat to the other side.

Repeat the complete cycle 15 times.

15. Leg swings

Starting position: lying on your back, arms along the body.

Performance: high lift your right foot, left foot off the floor and hold it parallel to it. Then, switch legs places.

Repeat 15 times.

16. The slopes with weights

Starting position: standing, feet shoulder width apart holding a dumbbell, arms raised above her head.

Execution: bend to the side, keeping your back straight.

Repeat 15 times in each direction.

17. Traction of the hands and feet

Starting position: get on all fours.

Execution: simultaneously extend the right arm and left leg, then return to starting position and repeat to the other side.

Repeat the complete cycle 15 times.

18. Plank on the ball

Starting position: classic strap, but feet not on the floor and on the ball.

Execution: podkalivat ball with feet, raise the pelvis as high as possible off the floor.

Repeat 15 times.

19. Strap on two points

Starting position: classic strap.

Performance: off the floor the opposite arm and leg, hold this position for 10 seconds, then change sides.

Repeat 15 times.

20. Jumping from plank

Starting position: classic strap.

Run a sharp jump pull both legs to the right hand, then back and to the left.

Repeat 15 times.

21. Twisting of the straps

Starting position: stand up in the side bar of the upper arm bend at the elbow.

Execution: bend to the supporting arm, then it’s back to its original position.

Repeat 15 times.

22. “Downward dog”

Starting position: classic yoga asana “downward Dog”.

Executing: “scroogle” back and pull your knee toward your chest. Come back to starting position, repeat with the other leg.

Repeat the complete cycle 15 times.

23. Alphabet

Starting position: standing holding a ball or dumbbell.

Execution: by noting the position of the lower back and pelvis, do using ball and dumbbells all 33 letters of the alphabet. The legs and torso remain stationary!

24. Pull

Starting position: knees prosohnut, the body is inclined at an angle of 45 degrees, a dumbbell in the hands.

Execution: bend arms, pulling the dumbbell to your shoulder, slightly turning the body.

Repeat 15 times in each direction.

25. The rise of the hands with weighting

Starting position: in each hand a dumbbell or a dumbbell. Feet slightly wider than shoulder width. One hand lowered to the foot, the second pulled up.

Performance: Smooth motion lower the hand that was at the top and raise the bottom so that they are reversed.

Repeat 15 times.

Photo: popsugar.com

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