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Fitness for the bottom of the press: exercises to work out the terrain

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Fitness for the bottom of the press: exercises to work out the terrain
The contents

  • Press and diet
  • Drying as one of the factors of sporting success
  • How to lower the dice from the comfort of home
  • Exercises using sports equipment
  • Gym or home fitness workout?

Everyone wants to have a beautiful figure. Often both beginners and advanced athletes are faced with the need to study the lower pane, press to perform a range of exercises.

To achieve relief of cubes in this area is more problematic than at the top. This is due to the physiological characteristics of the muscles in the lower abdomen it is located in an impressive layer of fat. To get rid of unwanted volumes in the area, to press developed and eye-catching cubes is only possible if a strict fitness workouts (such as power and cardio) and a healthy diet. If you remove that system, at least one of the factors — the effect will be minimal.

Press and diet

If intense fitness training effect is not observed, most likely there are errors in diet. To achieve positive results, we must keep in mind the following conditions:

  • calculate your optimal daily calorie and strictly adhere to the figures. Do not overeat but do not starve: try to always get you the required calories;
  • drink plenty of clean water for compliance with water-salt balance;
  • divide the daily ration into 5 separate techniques, to take food in small portions;
  • calculate your personal rate KBZHU (cellulose, proteins, fats, carbohydrates).
  • exclude from menu high carbohydrate foods, foods high in sugar and starch.

Drying as one of the factors of sporting success

Drying on sports slang is the process subcutaneous fat loss to make the muscles a relief appearance. To qualitatively discuss the press and achieve good results, you must follow a few basic rules: to burn slightly more calories than you consume, and in the process of training to maintain the highest metabolic rate.

Drying is a unique complex action, which includes effective exercises and special diet.

  • In the course of drying required to reduce the consumption of carbohydrates and increase the absorption of protein (up to 40% of the menu). For this recommended eggs, lean meat (poultry, beef), fish fillet, seafood, dairy products with low fat (but not fat-free).
  • Sugar and flour products should be deleted.
  • Menu is allowed to vary leafy vegetables, mushrooms, nuts, cereals, legumes.
  • Last meal (also protein) — Cup of low-fat yogurt, egg whites, a piece of fish steamed, cheese — should be no later than 2 hours before bedtime.
  • Between the food take these breaks that the body not feel starvation and lack of nutrients.
  • Exclude from the menu all the sweet and carbonated drinks and alcohol.
  • Most do running exercises: Jogging improves metabolism, actively breaks down fat cells and improves the relief muscle.
  • Maximum fat loss per day — 200 g. Exceeding this number can cause health problems, bad health, fainting, headaches, low mood, General disruption of life-support systems.
  • After drying, go to the usual diet should be slow. It is also worth remembering that the drying is contraindicated for diabetics, people with kidney problems, gastrointestinal tract, liver, pancreas.
  • How to lower the dice from the comfort of home

    There are several effective exercises that do not require special sports equipment, but help to gain a clearer muscle relief:

    • The knees lying on the back.

    Place hands on head, bend your legs. Pull your knees to the ribs, at the same time lift the pelvis. Perform 2-3 sets of 12-14 movements.

    • A pair of scissors.

    Popular and effective exercise. Is lying on fitness Mat: straight leg raise slightly above the surface by about 30-40 degrees. Do crossing legs with each other for you limit amplitude according to the scheme in 3 rounds and 20 reps.

    • V-shaped twist.

    Lie down on a fitness Mat. Hands pull the legs and lift up. Now lift the body, arms and legs. Try to touch your hands to your feet (your torso to the highest point of tension similar to the Latin letter V). Make 3 runs for 15 movements.

    • Leg raises lying on your back.

    Lie down on sport Mat, stretch the arms along the body. Raise your legs to an angle of 90 degrees. Do not touch the buttocks and feet of the floor at the time of lowering of the lower torso. Make 3 runs for 15 movements.

    • “Bicycle”.

    Lying on fitness Mat, interlock your fingers behind your head. Bring your left elbow to your right knee, then change the reverse movement. Free foot pull.

    A great exercise for the study of the upper, lower and side abs. You need to perform 2 sets of 20 repetitions.

    Exercises using sports equipment

    Fitness instructors recommend program to work out the lower press blocks at least 3-4 times a week. For quick athletic performance, you must avoid overwork and overstrain of muscles.

    • Lifting the legs in vis.

    Grip the base grip the rungs, make vis. Tighten the muscles of the press. Lift the legs slightly above the hips, simultaneously pull your knees to the ribs. Softservices at the highest point of tension for 2-3 seconds, then slowly lower legs. Make 2-3 sets of 16-18 movements.

    • Crunches on a Roman chair.

    Take a seat on the simulator, hands locked, legs behind rollers of the projectile. Slowly lower the upper torso below the thigh area to breath. Then on the exhale lift up to an angle of about 30-60 degrees. Softservices at the highest point of tension in a quiet tempo, return to original position. To perform 3 runs for 10-20 strokes.

    • Pulling up the legs to press with the ball.

    Keep the torso parallel to the floor, outstretched legs on the fitball. Pull your knees to your chest, hold the fitball in the ankles, posture hold in a level position. In this position softservices for 2-3 seconds. Press hold in tension. With an exhalation, return to starting position. You need to perform 3 sets of 16-20 movements.

    • The projectile for twisting.

    Get Shin under the cushions, hands grabbed the hilt. Exhaling, raise your legs, then pull the arm down, doing the twist back. Hold in position for a couple seconds, then take the initial position. Make 2-3 runs for 10-12 strokes.

    Gym or home fitness workout?

    Exercises to work through lower dice allowed to perform both at home and in the fitness center. However, not all people, especially newcomers to the sport can motivate yourself to train yourself. Gym — a place with comfortable and modern devices that will help to develop the press and make cubes even faster. In the gym you can consult with an experienced coach and create your own travel system fitness workouts. Specialist will help to calculate the appropriate fiznagruzki and the right diet.

    Uses photographs Shutterstock

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