"It is better to be rich and healthy than poor and sick" — the words from the song of the unforgettable Willy Tokarev, are now receiving vital confirmation. Society as a whole has become focused on a healthy lifestyle, the well-being of citizens has increased, and, of course, in order to enjoy life, you need to have good health and attractive appearance. And what contributes to both the first and the second? Balanced nutrition, sound, long sleep and, of course, physical exercise.
Physical stress on the body can have different purposes. One of the most popular sets of exercises is pumping up a group of abdominal muscles. But not many people can boast that they know the rules of such exercises perfectly. To properly pump the press, you need to know the anatomy of the human body.
The abdominal muscles have not only a vertical arrangement, but also horizontal, transverse, and, moreover, there are external and internal muscles, and upper and lower abs. An unprofessional set of exercises can have the opposite effect. When performing abdominal exercises, the back muscles and the upper and lower abs are involved.
Many sets of exercises for the press have been developed, including fitness equipment. We will look at how to properly pump the press at home.
The following exercises are recommended for the lower abdominal muscle group. The starting position is lying on your back with your knees bent and your arms stretched out along your body. As you inhale, lift your torso up without bending your legs. On exhaling, take the starting position. These actions need to be performed in three sets, each 15 times. If there are some difficulties, you can reduce it up to 10 times.
For the upper abdominal muscle group, take the starting position described above. As you inhale, lift your torso and at the same time your arms as high as possible, stretching your upper body to the lower back (you can not lift your lower back off the floor), while your legs do not bend. On exhaling, take the starting position. As in the first case, this procedure must be performed in three sets, 15 times each. If necessary, you can increase or decrease the number of actions.
At the end of the above exercises, it is recommended to do a certain number of bends to massage the stomach a little.
It is necessary to take into account the fact that you should not stress the body with an excessive amount of exercise from the first time. The load should be increased gradually. Thus, knowing how to properly pump your abs, you can constantly keep your body in excellent shape without resorting to emergency procedures.
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