Raising the body. Different angles and load severity

At proper training You can get rid of the stomach in 4 to 12 weeks. The effectiveness of training will increase markedly if you combine them with appropriate diets. In pursuit of beautiful figure you need not only to choose which exercises to remove the stomach, but also to remember about health, therefore, in case of diseases of the spine or cardiovascular system, you need to consult a specialist doctor before starting training. Having a good physical training, you can perform up to 6 exercises at once with two or three sets of up to 15 repetitions in each, but the rest need 2-5 exercises with one set.

Warm up before every workout different groups muscles, for this you can perform jumps, tilts, turns. After training, stretching is mandatory.

Exercises to lose belly fat in 2 weeks

Sitting on the floor, pull your legs up to your chest without touching the forward toes of the floor. At the same time, the arms are bent at the elbows, and the palms lie along the body. As you exhale, fold the body back, resting on the elbows, and straighten the legs slightly forward so that the lower leg remains parallel to the floor.

1. We strengthen upper press

Lying on your back with your knees bent, put your hands under your head. As you exhale, lift up, straining your abs and stretch your chin forward. In this case, the elbows should be spread apart, and the feet should be pressed to the floor. On the inhale, relax and return the body to its original position.

1. Strengthening the lower and upper press

Raise your legs bent at the knees, lying on your back, so that the lower leg remains parallel to the floor. Relaxed arms lie along the body with palms down. As you exhale, lower your legs bent at the knees down, without touching the floor with your feet. On inspiration, return the body to its original position.

1. Strengthen oblique abdominal muscles

Lying on your right side, lean on your forearm and bend your knees. Squeezing the press, raise the hips until a straight line is formed from the top of the head to the very heels. Repeat the exercise for the left side.

1. Strengthen oblique abdominal muscles and upper abs

Lying on the right side, focus on the forearm. The body is located perpendicular to the legs. Now we bend our knees. Squeezing the press, raise the hips until a straight line is formed. The left hand must be raised up. Then lower it and stretch to the right side of the chest, the head also stretches after the hand. The pelvis is immobile.

Return to the starting position, lie on the other side and do the exercise for the right hand.

1. Reinforcing the top and lower press and oblique abdominal muscles

Lying on your back, put your hands under your head, raise your legs and bend them at the knees, maintaining an angle of 90 degrees. As you exhale, straighten one leg, but do not put it on the floor. Make a rise of the body and reach with the opposite elbow to bent leg. Do the exercise for each side.

1. We strengthen the upper press and oblique abdominal muscles

Lying on your back, put your hands under your head and raise your legs bent at the knees at 90 degrees. On exhalation, lift the body (head and shoulder blades), while with outstretched arms, you must first reach for outside one thigh and then the other.

1. Strengthen oblique abdominal muscles

Lying on the right side, stretch the right arm forward perpendicular to the whole body, palm down. Rest with your free hand, that is, your left, on the floor. As you exhale, raise the body (shoulders and legs), trying to connect the shoulders and straight legs. Repeat for the left side.

1. We strengthen the muscles of the press (oblique, upper and lower)

Lying on your side, rest on the lower hand (the hand lies palm down perpendicular to the body), and put the upper one under the head. As you exhale, raise the body and at the same time pull the legs to the chest. Perform as many times as possible and repeat for the second side.

1. Strengthen oblique muscles and upper abs

Lying on your back, put your hands under your head, bend your legs at the knees and turn to the right side. On the exhale, tighten the press, and lift the body (head and shoulder blades), while the chin stretches forward. On an inhale, lower your body to the starting position.

1. Strengthening the lower press

Lying on your back, put your hands under your head and bend your knees, slightly touching the floor with your toes. On the exhale, tighten the press, and straighten the legs only at the knees, maintaining an angle of 45 degrees.

1. Strengthen oblique abdominal muscles

Lying on your back, rest on the floor with your legs bent at the knees, clasp your hands with a lock and stretch forward. As you exhale, raise the body and stretch your hands to the outside of the thigh. Relax the press, but do not touch the floor with the body, then tighten the press again, and stretch. Perform a “spring” by stretching your palms between your knees. Perform a “spring” by pulling your arms to the left.

1. Strengthening the upper and lower press

Lying on your stomach, lean on bent arms. Hand placement - above shoulder joints, socks rest on the floor, legs are straight. On the exhale, raise the body from the floor, while resting on the elbows and socks.

Morning exercises - a quick way to get a flat stomach

Every morning you need to perform a few simple exercises.

1. Lying on your back with legs bent at the knees, do lifts (exhale - lift, inhale - to the starting position).
2. Continuing to lie on your back, press your hands to the floor and lift your legs, keeping them straight (exhale - lift, inhale - to the starting position).
3. Lying on your back, raise your legs to get a right angle, and perform body lifts (breathing technique is the same).
4. From a prone position, perform twisting, while the legs should be crossed in Turkish.
5. With legs bent at the knees and hands clasped behind the head, lift the body. In this case, the elbows should alternately reach for the knees.

For a visible effect after 2 weeks, it is enough to perform the exercises 15 times gradually increasing the load.

Fitness complex - exercises for a flat stomach

Apart from morning exercises there are more serious exercises to remove the stomach, they are performed up to 3 times a week.

Exercises for a flat stomach in a week. Express course

To achieve the dream of slim figure diets are not enough. To get the result in a week or two, you need to perform special exercises For flat stomach, following the rules: exercise only after eating, but not earlier than after 2 hours, use loose clothing for training and use all your willpower.

• Exercise 1

Lying on your back, raise your legs bent at the knees, you can put them on a tall object. Then perform 10 lifts of the body from the floor. The break between sets should be no more than a minute.

• Exercise 2

Get down on your knees on your back. When lifting, touch the heel with your hand. For the right hand, the right heel, for the left hand, the left.

• Exercise 3

Standing on all fours while exhaling, draw in the stomach, fix the position for 4-7 seconds and take a slow deep breath, releasing the stomach. Up to 7 reps per set.

• Exercise 4

Hoop rotation. Duration - 20 minutes daily.

• Exercise 5

It is performed lying on your back. Raise straight legs up. Alternately tilt your legs to the left and right up to 100 times per approach.

] Description of the exercise

Lying upper body raise
Twisting (English Crunch)
Exercise technique
Type of exercise:
Movement :
Kinematic chain :	open
What muscles work
Target Muscles:
Auxiliary muscles:
Performance
Inventory:
Implementation options:	Classic twists on the floor twisting with twist twisting on a bench with an inclination down twisting on the block reverse crunches fixed leg options Twisting in the simulator Twisting on fitball Twisting with body turns Body twist twist Twisting with lifting the body on an incline bench double twist Two-stage twisting Diagonal twist straight twist Combined twist Side crunches Reverse twist on the ball
Complexity:
Advantages:
Effective abdominal exercise for both beginner and professional does not require a large number sports equipment.
Flaws:
without an effective diet, you won’t see the result of training

In the exercise with lifting the upper body on the back, the abdominal muscles work as mobilizers. Exercise options are useful to include in any program for the development of abdominal muscles. (Note: inelastic back extensor muscles, such as the erector spinae, will not allow maximum contraction and full range of motion.)

Raising the upper body lying on your back with bent legs

Exercise characteristics

• Additional exercise
• Isolated
• Traction
• With own body weight
• Beginner and advanced levels of physical fitness

Brief description of the exercise

Raise slowly upper part torso. Lift your shoulder blades off the floor, and leave your lower back motionless. Pause, return to the starting position and repeat the exercise. (If you keep your arms crossed on your chest, it will be easier to perform the exercise, but without supporting the head with your hands, unnecessary tension in the muscles of the neck will not be removed.)

Stabilizing muscles

• Abdominal muscle group.
• Neck: Sternocleidomastoid muscle.

INITIAL POSITION

• Lying on your back with your legs bent at the knees with your feet on the floor.
• Hands behind your head.

• Do not move your neck or chin while performing the trunk raise. Keep your chin slightly down and neutral with respect to your cervical spine.

• Do not use your arms to lift your torso. Engage for this isolated movement of the abdominal muscles.

• Don't slouch. Keep your chest straightened, bring your shoulder blades together.

Raising the torso lying on your back with bent legs[

Raising the torso lying on your back with bent legs

Exercise characteristics

• Basic exercise
• Combined / multi-joint
• Traction
• open circuit
• With own body weight
• Intermediate and advanced levels of fitness

Brief description of the exercise

Slowly raise your upper body. Finish lifting and bending the torso by pulling the upper body to the knees. Pause, slowly lower yourself back to the starting position and repeat the exercise.

Initial position

• Lying on your back with legs bent at the knees, feet pressed to the floor.
• Hands behind your head.
• Keep your neck in a neutral position.
• Maintain constant tension in the abdominal muscles.

Tips for proper exercise technique:

• Don't use momentum. Perform a slow, controlled movement with full range of motion.

• Do not move your neck or chin when lifting your torso. Keep your chin slightly down and in a neutral position with respect to your cervical spine.

• Do not use your arms to lift your torso. Must be used to perform an isolated movement of the abdominal muscles

• Don't slouch. Keep your chest tight and your shoulder blades together.

• Exhale as you move up.

• It is preferable to do fewer repetitions without fixing the lower limbs than more repetitions with a partner or fixed legs. If you are held by your legs, then as the speed increases, an inertial force will be generated, leading to an increase in the load on the lower back when lifting the torso. This can injure the lower back.

Motion analysis	PHASE 1 The first plus or minus 30° of the range of motion of the torso	PHASE 2 Rest of the range of motion, including lifting the lower back
	spine	Hip
Direction of movement in the joints		Up - flexion, Down - extension
Mobilizing muscles	Rectus and oblique abdominal muscles	iliopsoas, rectus femoris
Stabilizing muscles	Neck: sternocleidomastoid muscle Shoulders: Serratus anterior, Rhomboids and lower trapezius muscles	Neck: Rectus and oblique muscles of the abdomen, Sternocleidomastoid muscle Shoulders: Serratus anterior, Rhomboids and lower trapezius muscles

Description of the exercise

Lying upper body raise
(English Crunch)
Exercise technique
Type of exercise:
Movement :
:	open
What muscles work
Target Muscles:
Auxiliary muscles:
Performance
Inventory:
Implementation options:	Classic twists on the floor reverse crunches fixed leg options
Complexity:
Advantages:
Effective abdominal exercise for both beginner and professional does not require a large amount of sports equipment.
Flaws:
Without an effective training result, you will not see

In an exercise with lifting the upper body on the back, they work as mobilizing. Exercise options are useful to include in any program for the development of abdominal muscles. (Note: inelastic back extensor muscles, such as the erector spinae, will not allow maximum contraction and full range of motion.)

Raising the upper body lying on your back with bent legs

Exercise characteristics

• Additional exercise
• Isolated
• Traction
• With own body weight
• Beginner and advanced levels of physical fitness

Brief description of the exercise

Slowly raise your upper body. Lift your shoulder blades off the floor, and leave your lower back motionless. Pause, return to the starting position and repeat the exercise. (If you keep your arms crossed on your chest, it will be easier to perform the exercise, but without supporting the head with your hands, unnecessary tension in the muscles of the neck will not be removed.)

Stabilizing muscles

• Abdominal muscle group.
• Neck: Sternocleidomastoid muscle.

INITIAL POSITION

• Lying on your back with your legs bent at the knees with your feet on the floor.
• Hands behind your head.

• Do not move your neck or chin while performing the trunk raise. Keep your chin slightly down and neutral with respect to your cervical spine.

• Do not use your arms to lift your torso. Engage for this isolated movement of the abdominal muscles.

• Don't slouch. Keep your chest straightened, bring your shoulder blades together.

Raising the torso lying on your back with bent legs

The "Lying Torso Raise" has a bad reputation, mainly due to its lack of correct technique execution. But, if performed correctly, it is effective for advanced level trainees. You should pay attention to the quality of movements, and not to the frequency of repetitions.

Raising the torso lying on your back with bent legs

Exercise characteristics

• Basic exercise
• Combined / multi-joint
• Traction
• open circuit
• With own body weight
• Intermediate and advanced levels of fitness

Brief description of the exercise

Slowly raise your upper body. Finish lifting and bending the torso by pulling the upper body to the knees. Pause, slowly lower yourself back to the starting position and repeat the exercise.

INITIAL POSITION

• Lying on your back with legs bent at the knees, feet pressed to the floor.
• Hands behind your head.
• Save to neutral position neck.
• Maintain constant tension in the abdominal muscles.

Tips for proper exercise technique:

• Don't use momentum. Perform a slow, controlled movement with full range of motion.

• Do not move your neck or chin when lifting your torso. Keep your chin slightly down and in a neutral position with respect to cervical spine.

• Do not use your arms to lift your torso. Must be used to perform an isolated movement of the abdominal muscles

• Don't slouch. Keep your chest tight and your shoulder blades together.

• Exhale as you move up.

• It is preferable to do fewer repetitions without fixing the lower limbs than more repetitions with a partner or fixed legs. If you are held by your legs, then as the speed increases, an inertial force will be generated, leading to an increase in the load on the lower back when lifting the torso. This can injure the lower back.

Motion analysis	PHASE 1 The first plus or minus 30° of the range of motion of the torso	PHASE 2 Rest of the range of motion, including lifting the lower back
	spine	Hip
Direction of movement in the joints		Up - flexion, Down - extension
Mobilizing muscles	Rectus and oblique abdominal muscles	iliopsoas, rectus femoris
Stabilizing muscles	Neck: sternocleidomastoid muscle Shoulders: Serratus anterior, Rhomboid muscles and lower parts trapezius muscles	Neck: Rectus and oblique muscles of the abdomen, Sternocleidomastoid muscle Shoulders: Serratus anterior, Rhomboids and lower trapezius muscles

Raising the body

Raise your hands as high as possible, and then lower yourself with the help of your muscles. shoulder girdle- as if pulling your head into yourself.

In this exercise, we pump the upper back, which is responsible for the raised and straightened shoulders and the position of the head. If these muscles are weak, then the head can fall forward.

Work: back muscles (top), neck muscles.

Do 10-50 lifts.

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From the book Historical Fencing author Kondratiev Vadim Vadimovich

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From the book Yoga for body shaping author Levshinov Andrey Alekseevich

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From the book WARRIOR ON THE WAY OF KNOWLEDGE INTRODUCTION TO THE DAO OF DAILY LIFE the author Dao Den Ming

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From the book Aerobics for the chest author Gatkin Evgeny Yakovlevich

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From book Perfect body in 4 hours author Ferris Timothy

Raising Qi to the Crown of Wu and Flushing the Bone Marrow 1. Stand straight with your feet shoulder-width apart. Inhale as you raise your arms through the sides up.2. Interlace your fingers over your head with your palms facing out. Maintaining head position, look up, mentally directing your gaze through

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From the book Yoga. Best Exercises for every lunar day. The power of the moon for health and good luck author Levshinov Andrey Alekseevich

From the author's book

“Isn’t lifting weights at this pace going to slow me down?” Although this program is not designed for athletes (once again: athletes read the chapter “Effortless Superman”), there is no evidence that the 5/5 lift sequence will slow down

From the author's book

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From the author's book

Lateral pelvic lift lateral muscles abdomen and the study of the stability of the pelvic region. Stand on one arm and leg in a sideways position. Raise the pelvis as high as possible, hold for a couple of seconds and lower the pelvis down. Make sure that the body does not spin while remaining

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From the author's book

Body twists This exercise:? increases the mobility of the spinal column,? strengthens lumbar muscles and oblique abdominal muscles, improves the functioning of the digestive organs.1. Starting position: stand straight, feet shoulder-width apart, arms along the body.2. Stretch your arms out to the side

Many of the women who do not play sports consider the horizontal bar to be a purely masculine sports equipment, supposedly it trains the muscles of the shoulder girdle. But few people know that with the help of a horizontal bar they tighten the abdominal muscles, and also make the press embossed. In the latter case, the exercise achieves an effect when you lift the body, there is tension in the press, and the hands on the horizontal bar only keep the body in weight. Women can also engage in such training, because such exercises on the horizontal bar are more effective than usual ones, and simple ways pump up the press. For your consideration, we offer the main types of exercises that will help to remove the "tummy" and tighten the skin in the waist area.

The benefits of horizontal bar exercises for training abdominal muscles

Firstly, the horizontal bar is public sports equipment, which is available in many yards, so you do not have to pay a lot of money to visit the fitness room. Currently, many of the people arrange the horizontal bar at home, and they can train at any time. free time even in bad weather.
The main advantage of training the abdominal muscles on the horizontal bar is their high efficiency. Because, when performing exercises, a very large load goes to the muscle fibers, and deep muscles. With other types of occupations, this cannot be achieved. This is because during classes there is a large range of motion and significant weights. Achieve such a result by doing all known way to pump up the press - lifting the body from the floor - is not possible. In addition, training on the horizontal bar relieves people of fat deposits in the lumbar region and buttocks. To achieve greater efficiency when training for the press, it is necessary to perform the movements correctly. Efficiency depends little on the frequency of classes and the number of approaches to the projectile. To get the desired result, you need to follow some rules, the description of which is placed below.

• Performing the exercise at the time when classes are taking place, control your breathing. The rise should be done on the exhale, and on the inhale lowering.
• It is important that there is a reliable grip with the horizontal bar. To do this, treat the palms with a special powder so that they do not slip.
• To avoid injury on the bar, keep your thumbs under the bar.
• When doing exercises, concentrate on a specific muscle group, exercising control over their work. When performing exercises, the work should include, first, the muscles of the press, and then the hips and buttocks. You can't strain your back.
• Movements during classes must be performed without jerks, smoothly, otherwise the back muscles can be damaged. As well as ligaments of hands.
• When doing exercises for the press on the horizontal bar, it is recommended to use special belts to fix the legs, because there must be grip with the legs with the horizontal bar.
• For exercises that involve a vertical hang in a straight position, do not relax the abdominal muscles when lowering the legs.
• Before you raise your legs, you can’t swing the body, otherwise there will be less load on the abdominal muscles, because such a rise of the body occurs by inertia due to its strength.

Before you start exercising, be sure to do a warm-up. It can be a regular exercise, or a couple of cardio exercises - an easy jog, or jumping rope. If you have a weak muscular corset of the shoulder girdle, then performing the exercise will not be easy. Therefore, you need to warm up this muscle group before starting classes.

A set of exercises for the press on the horizontal bar

Raise your knees bent

Starting position - vertical hanging on the horizontal bar in a straight position. Spread your arms wide on the bar and lock them in this position. Bend your knees and slowly lift them up, at the same time tighten the muscles of the lower part of the press. When lifting, try to get your knees to chest. When the feet reach the level of the head, slowly return to the starting position. This exercise must be performed 10 to 15 times. This exercise perfectly trains both the muscles located in the lower part of the press, and the lateral abdominal muscles, which are quite important for women.

Raise straight legs parallel to the floor

Starting position - vertical hanging on the horizontal bar with fixed hands shoulder-width apart. Keep your legs straight together and slowly raise them until they are parallel to the floor. Hold your legs at a height of just a second, straining the press, and slowly return them to their original position. When performing this exercise, the work is carried out by the rectus abdominis muscles.
It is recommended to perform up to 10 repetitions.

Raise your knees bent to chest level

On the horizontal bar, fix your hands in position wide grip. Keep your knees bent. Move your feet back and your toes should point to the floor. Without straightening your knees, slowly raise your legs. Continue lifting until you reach chest level. Then tighten your abs as much as possible and gradually return to the starting position. The exercise is recommended to be performed 15 times.

Raise the legs bent at the knees to the sides

Starting position - the same, bend your legs at the knees. Keep your feet together, toes pointing forward. We start lifting the legs and try to pull them as close as possible to the left shoulder, touching the chest with the knees. Having reached the desired height, slowly lower your legs with knees not extended. Do the same movements on the other side. At the same time, the abdominal muscles must be constantly in tension. Perform this exercise twelve times.

Raise straight legs up

Hang on the horizontal bar, placing your hands very wide, and clasping the horizontal bar with them, stretch your legs down. When you fix your hands, start lifting both legs up. When your legs are parallel to the floor, hold this position for a second. After that, continue lifting the legs, putting their feet on the horizontal bar. Hold your legs up for one second, feeling how your abdominal muscles are tense. After that, return your legs to their original position. This exercise engages all the abdominal muscles. It must be done ten times.

Raise straight legs to the sides

On the horizontal bar, make a vertical hanging position, legs straight, hands holding shoulder-width apart. Slowly lift your legs up, and when your feet reach the level of the horizontal bar, lower your unbending legs to the left. Hold the position for one second and lift your legs up, and then lower them to the right. IN this exercise only the abdominal muscles are involved, while watching your back so as not to bend the spine. The exercise is aimed at participating in the work of the oblique and rectus muscles of the press. It is recommended to perform 10 times.

Raise the body from a hanging position upside down

Hang upside down on the horizontal bar, holding on to it with your legs bent at the knees. Or, with the help of clamps, secure the legs where they are located calf muscles. Cross your arms over your chest. Straining the press, do body lifts. Keep your back relaxed. Try to make the ascents as high as possible. This workout works the upper part. We recommend doing up to 15 repetitions of the exercise.

We wish all women success in training on the horizontal bar.