One of the most important components of a beautiful figure is the belt tightened at women and with relief muscles at men. There are many sets of exercises which provide desired shapes of a stomach on condition of their regular performance.
One of ways of pumping of an abdominal press are occupations with use of dumbbells. Let's consider features of this training complex.
Anatomy of muscles of a press
The abdominal press represents a number of muscles:
- Slanting external. They are steam rooms, are located on each side, begin from edges and to a podvzdoshny bone fasten from below. Being reduced on the one hand, they are capable to turn all body in other party.
- Internal slanting. Also pair, are under muscles too — external slanting. At their reductions on the one hand the body returns to a starting position.
- Direct muscle of a stomach. It is located in its central part. It originates from edges, and from below fastens to a pubic bone. Inclines or unbends a trunk and also tightens a basin up. People, inexperienced in anatomy, usually call this muscle "abdominal press".
Training complex of pumping of a press with dumbbells
Classes with dumbbells in pumping of muscles of a stomach are united in a training complex, regular performance of exercises will allow to create a desirable press. Let's consider in more detail its separate elements.
Important! The weight of dumbbells is selected proceeding from the necessary number of repetitions of any given exercise. Them one-two last have to be executed exactly according to a complex, and, with correctly picked up weight, are carried out hard, but independently and completely.
Twisting
Performance of such exercise requires one dumbbell.
Twisting on the following algorithm is carried out:
- It is required to lay down on a back, to pick up a dumbbell, to transfer it that it was behind the head.
- To raise legs approximately by 15 cm from a floor.
- Exhaling, to bend them and to attract them to a stomach, raising shoulders and hands from a floor at the same time.
- Holding a dumbbell, hands over the head to describe a semicircle and to touch knees.
- After contact of a leg to straighten again, but to leave lifted. Along with this movement to lower shoulders on a floor, to get hands for the head (to leave them raised over a floor).
- To begin to carry out exercise anew.
It is recommended to make four approaches till 8-12 times.
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Raising of the case with a dumbbell
In the course of performance of this exercise it is desirable to record legs therefore the Swedish wall or the partner is required (they and will fix legs). Besides, one dumbbell is used.
Raising of the case is carried out in the following sequence:
- It is necessary to lay down a back on a floor, to record legs (hands hold a dumbbell on a breast).
- On an exhalation it is necessary to begin the movement by the building up, holding a dumbbell not movably concerning the case. The back has to remain a straight line.
- After raising of the case it is necessary to begin on a breath it smoothly to lower to a floor.
- To repeat rise after a short pause.
4-5 approaches are carried out (till 10-12 times).
Exercises on a press in one dumbbell: video
Raising of legs with a dumbbell
When performing this exercise one dumbbell is used.
Learn how to pump up legs, bicepses, tricepses.
Order is as follows:
- To lay down on a back (hands are along a trunk). To clamp a dumbbell feet of legs.
- Legs with the clamped dumbbell to straighten, lift up, forming a corner at 45-60 ° (at the same time the head, the case and hands not to tear off from a floor).
- Having raised legs to the top point, it is necessary to record for couple of seconds them in such situation, then to smoothly lower them.
It is recommended to carry out 3-4 approaches till 10-12 of repetitions.
Level with raising of dumbbells
In this case two dumbbells are used. Let's remind, a level is called the position when the body leans on both feet and the straightened hands which in relation to a floor are at right angle. The head, a trunk and legs have to form a straight line.
Get acquainted with three types of a level for every day.
Technology of performance of "level with raising of dumbbells" such:
- To adopt the provision which is described above (hands have to lean on dumbbells).
- Keeping balance, to raise up a vertical the right hand with a dumbbell, and then to lower it.
- To repeat the same movement, but already left hand.
It is necessary to execute 8-10 drafts both hands in turn.
Side level
One dumbbell will be required.
Learn whether swing a press of a belt and "butterfly".
Such operations procedure:
- Resting an elbow against a floor, to lay down on the left side. To connect legs. To extend the right hand with a dumbbell along a body.
- On an exhalation it is necessary to raise hips from a floor, then, leaning on an elbow, to straighten a body so that the straight line was formed with legs.
- To be late on 1-2 sec., and on a breath to return to a starting position.
It is recommended to make 10-12 repetitions for both sides of a body.
Woodcutter
Use one dumbbell.
Examine the best static stomach exercises.
Following algorithm:
- To put legs at shoulder length, holding a dumbbell with both hands.
- To develop a body to the right (basic foot is not mobile, another is developed on a sock) and at the same time to remove outstretched arms with the withheld dumbbell over the right shoulder.
- To develop a body to the left with semi-squat and to move hands with a dumbbell to the left knee (these movements are carried out at the same time). Hands should not be bent in elbows.
It is recommended to execute this exercise on 8 times on each party.
Janitors
Except one dumbbell, it is required and medbol.
Learn what to do if muscles after the training hurt.
Operations procedure is as follows:
- To lay down on a back, holding a dumbbell in the right hand.
- With clamped by both feet medboly to raise the extended legs perpendicular to a floor up.
- To execute the same a straight right arm with a dumbbell.
- The left hand is straightened, to put it on a floor is perpendicular to a trunk.
- With medboly to lower legs on the left, and a hand with a dumbbell — to the right (they have to concern a floor).
- To accept an initial position when the hand and legs are raised.
It is recommended to repeat "Janitors" on 8 times for each side of a body.
The bicycle with dumbbells
Two dumbbells are used.
Examine general exercises on back muscles with dumbbells.
"Bicycle" is carried out so:
- Having picked up dumbbells, to lay down a back on a floor.
- To raise as far as it is possible, over a floor direct legs and the case. To hold dumbbells in the bent hands around shoulders.
- To bend the right leg in a knee and to tighten to a stomach (forward the left hand at the same time becomes straight).
- To do the same others a leg and a hand, at the same time returning the right leg and the left hand in a starting position.
It is recommended to make 16 such movements.
Attacks with inclinations sideways
It is carried out with two dumbbells.
Learn how it is correct to do attacks for buttocks: with dumbbells, with a bar.
Technology of performance following:
- Standing on a floor, to raise hands with dumbbells over the head.
- To make attack back, having fallen the left leg by a knee.
- To bend a body sideways to the right.
- To accept a starting position, and then to repeat everything for other side of a body.
About 8 repetitions on each party are recommended to make.
Rolling of a dumbbell under
One dumbbell is required.
Get acquainted with a set of exercises with dumbbells for weight loss.
Operations procedure is as follows:
- To lean hands against a floor, to put one leg on a dumbbell signature stamp, and to raise another.
- The "groundless" leg to bend and tighten to a stomach. At the same time and the leg leaning on a dumbbell, and a dumbbell to roll back.
- To straighten the bent leg (not to concern a floor). To repeat the same, but forward.
It is recommended to execute rolling on 8 times for each leg.
Healthy nutrition — a basis of emergence of desirable "cubes"
Using only one training complex, it is almost impossible to create a desirable abdominal press. A lot of things in this question depend on healthy nutrition.
It is necessary to organize food, based on the following principles:
- it is necessary to eat food 5-6 times a day (portions have to be small);
- for day it is necessary to drink about 2 l of water;
- it is necessary to minimize alcohol intake, using it occasionally and in small amounts;
- the share of fats in a diet should not exceed 20%;
- not less than a third of a diet has to consist of proteinaceous food, other two thirds are a grain, pasta, vegetables and fruit.
Learn about a food pyramid.
For obtaining effect of trainings it is necessary to nullify the use of the following products:
- pork, fat mutton, fat;
- sugar and confectionery;
- beer;
- white loaf;
- bananas, grapes, dates, pumpkin;
- turnips, parsnip.
In a diet such products will be useful:
- low-fat meat;
- any fish (it is more preferable baked, stewed, boiled, but it is possible also fried);
- low-fat molokoprodukta;
- fruit and berries;
- vegetables;
- various nuts (peanut, almonds, filbert, walnut).
Important! Specialists in fitness recommend suit once a week the day free from trainings and restrictions in food. Except undesirable products, it is possible to take also alcohol at this time, but in small amounts (for example, a bottle of beer or a glass of wine). All this will positively affect psychological state.
General recommendations
There is a number of the general recommendations to training process. Their performance will help to minimize risk of traumatism and will increase efficiency of trainings.
Recommendations consist in the following:
- before performance of a training complex it is necessary to do warm-up;
- it is necessary to increase loadings gradually, since small; it is impossible to force this process;
- it is necessary to adhere to technology of performance of exercises strictly;
- at the initial stage between occupations it is recommended to arrange breaks in 1-2 days, and having involved in process, it is possible to hold trainings of 5 times a week;
- strain muscles on an exhalation, relax them on a breath;
- during the occupations it is possible to use water, but in the small portions.
Councils for pumping of a press dumbbells in house conditions: video
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Summing up, it should be noted that occupations with dumbbells are an effective way of pumping of an abdominal press. However to achieve powerful results, it is regularly necessary not only to train, but also to eat properly and also to adhere to a healthy lifestyle. All this in a complex will give desirable effect in rather short terms — in 6-8 weeks.