Author Archives: Ola Thomas

Functional and strong abdominal muscles are not only aesthetic value in appearance, but also are the key to health. The abs are part of the core muscles, thanks to which the load is correctly distributed throughout the body, and also a healthy position of the pelvis and back is maintained. 

The press is a body stabilizer, which consists of four muscles: straight, internal oblique, external oblique, and transverse. Different exercises involve abdominal muscles in different ways and help maintain posture and a healthy spine.

The choice of exercises for the abdominal muscles depends on the goals and the condition of the subcutaneous fat and muscles. The relief is drawn when the thickness of the fat fold on the abdomen is less than 1.5 – 1 cm. But it is important to remember that the abdominal exercises pump exactly the muscles, they do not help to lose weight in the abdomen. There is a general rule that the stomach is cleaned only in the kitchen: you need to control what you eat, exclude junk food, and eat a sufficient amount of protein.

The most affordable option for everyone is to go in for sports after waking up and do abdominal exercises at home. The lack of available tools will not affect the effectiveness of the training. At home, exercises are suitable: classic plank, side plank, bicycle, twisting, scissors.

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The abs can be pumped up as quickly as you are motivated to train, and what the body is capable of. With proper clean nutrition and regular training, the result appears within a few weeks.

Exercise as often as you can: It’s better to do a five-minute workout than nothing. Do each exercise 3-5 sets, repeating as many times as you can. Work until your muscles burn.

A blood clot is a blood clot that appears in the lumen of a blood vessel or heart cavity. The danger is that it can grow, block a vessel or “break off”, this is called a thromboembolism.

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Morning workouts are a cool and important way to start the day with a healthy body, awaken your body, and tune in for the day. Even in a big city, many lead a sedentary lifestyle, which affects the general vitality, or rather its absence. Lack of strength, fatigue, drowsiness are a small part of the conditions that manifest themselves in people living without sports (more…)

Breakfast is the main and most important meal for a growing body. It is he who launches all vital processes in the body. The first meal provides the student with the so-called “fuel” for work – that is, energy for the entire school day. That is why it is very important not to skip the first meal, but also to make it balanced and healthy. (more…)

Lovers of shaking the press at least once encountered a feeling of a tense neck during exercise. This is to be expected: a minimal violation of the execution technique or distraction affects the entire process, including the muscles of the neck. We will tell you why this happens and how to avoid mistakes during training.

The spine is an integral structure: during the lifting of the trunk, the spine and muscles work synchronously, and only the neck is involved separately. And therefore, she can get sick at once for several reasons. For example, many abdominal exercises are performed while lying on your back with your head elevated. This is called curling. The most common mistake is when, during exercise, the athlete does not strain the abdominal part of the body, but rises at the expense of the upper body. It turns out that it is not the press that is straining, but the neck, although it should be the other way around due to the contraction of the abdominal muscles.

Also among the reasons are weak abdominal muscles and improper execution technique. Due to the lack of strong abdominal muscles, tension goes to the muscles of the neck, which are trying to hold the head. It is a matter of time and steady training: for this you do sports and strengthen your core. Concentration is also important: during each exercise, direct the focus of attention specifically to the stomach and control so that it does not relax and remains tense.

If you think your technique is struggling or are recently practicing, take a personal lesson with a trainer or ask questions after the group session. It’s better to understand the basic principles of exercise and understand how specific muscles work. This will help you train more efficiently and achieve the desired result faster.

• keep your chin close to your chest and do not press your elbows to your ears: they should be spread wide, remaining in line;
• do not press on your head with your palms: touch lightly;
• press the lower back to the floor, do not bend;
• direct the focus of attention to the press, constantly keep it in tension, feel each rise and fall precisely due to the abdominal muscles. Move your ribs forward towards the pelvis gradually, without jerking.