Author Archives: Ola Thomas

How to build abs at home: exercises to get cubes on your stomach

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. 

What is a press

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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How to quickly build abs at home

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.

Exercises for the press at home

Bench / step exercises.

Raising your legs while lying on a bench with a pelvic lift: lie on the bench on your back. As you exhale, raise your legs 90 degrees. At the top point, contract the abdominal muscles as much as possible and make a powerful push, tearing the pelvis off the bench, lifting your legs straight up. While inhaling, first lower your pelvis down, then your legs to their original position, without touching the floor. Keep your lower back firmly pressed against the bench.

Dead bug (“dead bug”): lying on your back, legs in weight, knee angle 90 degrees. Provide good floor pressure with the center of the sacrum. 1 album sheet should fit in the space between the floor and the lower back. Press on your knees with your palms, and with your knees on your palms, imagining that there is an object between them that needs to be burst. As you exhale, simultaneously straighten your right leg forward and your left arm behind your head, keeping your abdomen tense. While inhaling, return to the starting position and repeat on the left side. Do 3 sets of 20 reps.

Exercises for the press with dumbbells and rubber bands

Russian Twist: Sitting on your sit bones, keep your loin round and your knees at a 90-degree angle. Hold a dumbbell (select the weight as you see fit) in front of you on bent elbows. As you exhale, unfold the body, while simultaneously taking the projectile to the side (behind the thigh). Maintain axial extension behind the crown of the head.

Twisting to the toes: lying on your back, arms straight in front of you, palms together, socks facing you. You can work without equipment, with dumbbells, or using an elastic band. When working with an elastic band, place it on your feet. Keeping the elastic band stretched, as you exhale, twist upward, with each lift, touch your socks with your palms, lifting your shoulder blades off the floor. When working with dumbbells, grab one in your hands and continue twisting towards your toes, making it difficult to lift with additional weights. Exercise at maximum speed for 3 sets of 20 reps.

Exercises for the press for girls

Many girls are interested in how to keep the waist and tighten the lower abdomen. It is the transverse muscle that is responsible for the slender waist. To connect it to work, you need to do the exercises consciously and under control. To do this, do not allow the “house” effect. During the exercise, your abdomen should remain compact and contract (“pulled” by the transverse muscle) as you exhale. The above “dead beetle” exercise is perfect for the female audience.

Exercises for the press for men

Guys have more developed muscles of the back and upper limbs. We recommend that men use more weight and resistance. Exercises such as leg raise in a suspended position on a horizontal bar are perfect. In this position, the abdominal muscles are constantly tense and forced to cope with the weight of the legs. It will stretch and strengthen your back and arm muscles. For more effect, you can add weight to your legs.

If you want to, you can go in for sports during working hours and perform simple abdominal exercises while standing.

Plié bends wide leg stance, toes looking to the sides, knees looking and moving in the direction behind the toes. The back is straight (imagine that you will make a movement along the wall), palms on the back of the head, elbows looking from the side. Tilt to the right while maintaining axial extension (always reach up with the crown of the head). While bending over, try not to fold your right side (for this, imagine that you are going around the ball with your ribs). As you exhale, return to the starting position by contracting the left side. Do 3 sets of 15-20 reps on each side.

Twisting the body in a jump: stand up straight, arms crossed at chest level, lower back slightly rounded back. As you exhale in a jump, turn the lower part of the body (from the toes to the pelvis) to the left, and the upper part to the right (leave your gaze in the center). With each jump, change sides, accompanying the movement with an exhalation. Land on your toes and soft knees. Do 4 sets of 30 seconds each.

The abdominal muscles recover quickly, you can train them at least every day and without equipment. The main thing is desire, regularity and correct technique. A healthy and fit body is only in your hands.

 

27 Sep 2021

How to determine the deficiency of vitamins in the body and replenish it

Today, the topic of vitamins is becoming more relevant than ever, along with the growing popularity of specialized diets, exercise programs and daily routines. It’s important to start by looking after your health on a regular basis, not when something hurts or bothers you. Prevention and timely delivery of tests will help eliminate deficiencies that will negatively affect well-being. All information is advisory in nature and is not a guide to action. Consult with your doctor or endocrinologist who will take a complete history, prescribe the necessary tests and determine the vitamin deficiency in your particular case. (more…)

 

20 Sep 2021

Blood clots: invisible and dangerous to health and life. How to minimize risks

Why do blood clots form in blood vessels?

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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18 Sep 2021

Morning workout charges you with vivacity and energy: a complex for adults and children

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…)

 

17 Sep 2021

How to enlarge breasts without plastic surgery. Exercises, massages, life hacks

Breast augmentation is one of the most popular plastic surgeries in the modern world. According to statistics, girls from 27 to 42 years old turn to plastic surgeons. Most often, they decide for an operation after completing breastfeeding, when the breast not only decreases in size, but also loses its elasticity.

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14 Sep 2021

How to prepare the body in the summer so as not to get sick in the cold season: life hacks

You may have come across the point of view that over the summer you can eat a lot of fruits and vegetables rich in vitamins, and store a large number of nutrients in the body. In fact, this is not the case. Eating seasonal fruits is tasty, correct, and healthy. But overeating to stay healthy all winter and spring is a waste of time. Together with iHerb expert, nutritionist Galina Grosheva, we figure out why it is impossible to stock up on vitamins for future use and how to cope with winter vitamin deficiency. (more…)

 

06 Sep 2021

How to feed your child before school. 10 quick and healthy breakfast recipes

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…)

 

04 Sep 2021

Yoga pose for slender arms and strengthening the spine. Mastering chaturanga

If you think there is no exercise harder than doing extra weights, try chaturanga. Working with your own weight seems to be the simplest, but in fact, not all trained athletes can stand in this position even for a minute

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31 Aug 2021

Exercise: parachute jogging. A workout for those who like to challenge themselves

The fitness industry is booming. Yesterday’s Swedish walls in gymnasiums are being transformed into modern gyms with a large number of exercise equipment and improvised equipment for every taste and request. This also applies to running, which we will talk about today.

To keep your body from getting used to training, you need to try different types of cardio and strength training. Morally it helps to find something to do for the soul, physically – to feel and track progress. Professionals are also in constant search: they update training programs, add new exercises. Today the sports world can provide athletes with simulators that allow them to plunge into a new reality and experience unique emotions. For example, the parachute running mode on treadmills,

Parachute jogging: what gives

Parachute work is a common type of training in our time. It is often used by athletes of the average and high level of training and is actively used in SPF (special physical training), where explosive work is required. Some of the key benefits of a parachute are:

  • development of strength and endurance;
  • improved coordination.

Outdoor athletes can purchase a dedicated jogging parachute. If you like working out in a fitness studio, check with the staff about a special belt, an alternative to a parachute, which is attached to a treadmill. In addition, many clubs are increasingly incorporating this type of exercise into their group training program.

The parachute mode alternates with the athlete’s main training program. It is well suited for varying workouts and achieving better results. Do not despair if you are new to the sport, as the parachute is suitable for all fitness levels with the correct dosage of equipment. The equipment does not create strong pressure on the work of the leg joints: everyone can use it.

The parachute develops strength well, especially for those who train to develop fast muscle fibers. The parachute is ideal for sprinters and those who work long distances: primarily the work is aimed at endurance.

The program has different weight formats and the size of the parachute itself. The load of the parachute is based on the weight of the athlete. You need to be careful when working with a parachute, as with other simulators. Running also develops coordination – one awkward movement during acceleration can lead to injuries and a fall. Regardless of what kind of work is in front of the athlete, during the parachute, the calf muscles, biceps, and quadriceps of the thigh, as well as the muscles of the core, are actively working.

Increasing the load works in several ways. The easiest is to work at an increased speed. A more interesting option is running against the wind. The optimal load is usually set by the coach, analyzing the training of the athlete. But you always have to start with small goals. For example, from short distances of 30 meters and by the end of the workout, smoothly walk up to 100 meters. Again, it all depends on the training program that the coach schedules. If you train on your own, focus on gradual progress, do not try to cover long distances or reach the fastest speed.

  • 2 interval segments of 30 or 50 meters (depending on the level of training) with a minute of rest between them;
  • Stretch after two intervals to get some rest;
  • This is followed by four interval segments of 30 or 50 meters, between which you can rest for a minute;
  • After two intervals, rest again by stretching;
  • Further increase: two interval segments of 70 or 100 meters, between which rest for a minute;
  • Stretching;
  • Repetition: two intervals of 70 or 100 meters with a minute of rest between them;
  • At the end, take a parachute lift and run another 30 meters at acceleration;
  • Final stretch.
 

28 Aug 2021

Why does the neck hurt after exercises on the press: we analyze common mistakes

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.

Why does the neck hurt during abdominal exercises

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.

How to pump abs without straining your neck

  • 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.
 

25 Aug 2021