Abdominal muscle treatment. How do you sculpt your belly?
Having beautifully sculpted abs is the dream of any athlete, bodybuilder, or anyone who cares about their figure. How can you sculpt your belly so that it is a place of jealousy and at the same time supports the whole body? Here are some important facts.
How is the structure of the abdominal muscles formed?
The abdominal muscles are the muscles that fill the space between the chest and the upper part of the pelvis. The anterior and lateral abdominal muscles consist of: the rectus muscle, the external oblique muscle, the internal oblique muscle, the transverse and pyramidal
muscle. The muscles of the back of the abdomen consist of: the quadriceps muscle, the psoas major, the psoas minor, and the hip muscle. For athletes, the most important thing is the so-called "six-pack", that is, the exposed rectus muscle.
Beginners should ask themselves: How do they burn belly fat? It is better to focus on simple exercises that will help reduce fatty tissue and be safe.
Simple exercises for beginners
Raising the bent legs on the handrail - during the exercise, the forearms should rest firmly on the linings of the apparatus, the torso, back and buttocks should stick to the backrest, and the slightly bent legs should hang freely. It must be lifted regularly. The straighter your legs, the harder the exercise. Do 3-4 sets of 15-20 repetitions once.
Small torso spasms on the back - The contractions consist of pulling the lower part of the chest towards the upper part of the pelvis. The legs should be bent so that the angle between the thigh and the ankle is 90 degrees - the feet can be supported by dumbbells or a wall. The torso should be raised regularly. Be careful not to touch the mattress with the arms during lowering and not to return to the lying position. Do 3-4 sets of this exercise 20-25 times.
Bring the knees to the chest in a sitting position - the exercise should be performed sitting on the edge of the bench. The knee should be gently pushed towards the chest and the torso slightly tilted back while maintaining the natural curvature of the spine. The legs should be bent at the knees at an angle of 30-45 degrees.
In addition to the proposed exercises to ensure a better presentation of the abdomen, it is necessary not to forget about the exercises of the deep muscle parts, that is, the internal oblique, pyramidal, transverse and asymmetric quadriceps muscles. Exercises for these muscles prevent the appearance of the effect of the "turtle belly" and allow you to maintain a perfectly flat stomach.
How to sculpt your belly any exercises for the deep abdominal muscles?
Rotation of the torso with pauses - the exercise is performed in a sitting position, the legs are bent at the knees, the feet should be laid flat on the floor, the torso is straight, the arms should be placed sideways. Slowly perform torso rotations, pausing for about one second. Do 3-4 sets of the exercise with 15-20 repetitions.
Lift the leg up. The exercise should be performed in a horizontal position. One leg should be bent to the floor. The second right leg should be lifted up at the same time as the torso is raised. Do 3-4 sets of 15-20 reps.
In addition to exercises
In order to be proud of a perfect stomach, in addition to exercise, you need to follow a correct diet - during exercises you need to burn more calories than the set of calories you take in per day. For this, meals should be rich in vitamins, minerals and other nutrients.
How is the structure of the abdominal muscles formed?
The abdominal muscles are the muscles that fill the space between the chest and the upper part of the pelvis. The anterior and lateral abdominal muscles consist of: the rectus muscle, the external oblique muscle, the internal oblique muscle, the transverse and pyramidal
muscle. The muscles of the back of the abdomen consist of: the quadriceps muscle, the psoas major, the psoas minor, and the hip muscle. For athletes, the most important thing is the so-called "six-pack", that is, the exposed rectus muscle.
Beginners should ask themselves: How do they burn belly fat? It is better to focus on simple exercises that will help reduce fatty tissue and be safe.
Simple exercises for beginners
Raising the bent legs on the handrail - during the exercise, the forearms should rest firmly on the linings of the apparatus, the torso, back and buttocks should stick to the backrest, and the slightly bent legs should hang freely. It must be lifted regularly. The straighter your legs, the harder the exercise. Do 3-4 sets of 15-20 repetitions once.
Small torso spasms on the back - The contractions consist of pulling the lower part of the chest towards the upper part of the pelvis. The legs should be bent so that the angle between the thigh and the ankle is 90 degrees - the feet can be supported by dumbbells or a wall. The torso should be raised regularly. Be careful not to touch the mattress with the arms during lowering and not to return to the lying position. Do 3-4 sets of this exercise 20-25 times.
Bring the knees to the chest in a sitting position - the exercise should be performed sitting on the edge of the bench. The knee should be gently pushed towards the chest and the torso slightly tilted back while maintaining the natural curvature of the spine. The legs should be bent at the knees at an angle of 30-45 degrees.
In addition to the proposed exercises to ensure a better presentation of the abdomen, it is necessary not to forget about the exercises of the deep muscle parts, that is, the internal oblique, pyramidal, transverse and asymmetric quadriceps muscles. Exercises for these muscles prevent the appearance of the effect of the "turtle belly" and allow you to maintain a perfectly flat stomach.
How to sculpt your belly any exercises for the deep abdominal muscles?
Rotation of the torso with pauses - the exercise is performed in a sitting position, the legs are bent at the knees, the feet should be laid flat on the floor, the torso is straight, the arms should be placed sideways. Slowly perform torso rotations, pausing for about one second. Do 3-4 sets of the exercise with 15-20 repetitions.
Lift the leg up. The exercise should be performed in a horizontal position. One leg should be bent to the floor. The second right leg should be lifted up at the same time as the torso is raised. Do 3-4 sets of 15-20 reps.
In addition to exercises
In order to be proud of a perfect stomach, in addition to exercise, you need to follow a correct diet - during exercises you need to burn more calories than the set of calories you take in per day. For this, meals should be rich in vitamins, minerals and other nutrients.