Exercises for the abs
Fitness / / August 12, 2017
figure, abdomen after childbirth
accepted that with motherhood should forget about the waist and smooth thighs.
Each is known in advance that after the birth of a child, it will be different (more than one, two, or even three sizes).You're scaring yourself succeeding disastrous shape changes.And for good reason.Of course, after delivery, we really become the other - it is a law of nature.But the strong and the fitness that even such laws, he is able to veto.
It's about a special program for young mothers.It is important that it is developed by professional praktikom- fitnesistkoy, which itself has gone through childbirth.
In fact, we have already heard a lot about the fact that after birth it is necessary to do physical exercises.Yes, but they came from doctors, for which your figure was in tenth place.Well, we set a goal to return to his former body, the one that you had before the birth.Moreover, as soon as possible.
Fitness training is held on a regular basis.While you day-to-day exercise and dieting, you have a good figure.Once you throw all, both the good figure will be over.Pregnancy, childbirth and then force you to leave the bar and thus you equalize the rights of all those who are not involved in fitness at all.Short story about us.The only difference is that in my heart you have no doubt about the fundamental solvability problem.Fitness has developed a philosophy firmly: the impossible is possible.However, let us all in order.
Previously, you could get up at 6 am to go jogging and then to the gym.Now, at 6 am, you jump to feed and soothe baby.In sport there is only a time when the baby sleeps.And the sports home.About to go to a fitness club for a couple of hours, there can be no question.In short, from the very beginning you should come to terms with the simple fact - with the birth of the child fitness in the usual sense of the word for you over.This means that the traditional fitness technique, even in the "home" exposition is no longer for you.So do not even try to get out at the fitness club.From now on, you live in a different dimension.
Fitness during pregnancy
If around the flu epidemic began, then passively wait for the sick, stupid.It is necessary to do prevention.That's when you get pregnant, keep fitness activities for the prevention of future changes to the body.During pregnancy, you still will type extra 10-12 kg.Does this mean that "prevention" has not worked?No, it does not.Fitness - is the health of your main muscle of the heart.If the months of inactivity, this muscle is weakened, then the exercise will seem unbearably heavy.You'll quickly get tired, pants, will be covered with sweat.So your main task during pregnancy - to maintain a high tone of the cardiovascular system.Otherwise rastrenirovan heart simply will not give you normally engage in the rehabilitation period after childbirth.
somewhere to the middle of pregnancy, you can continue to go to a fitness club.Three times a week, use the machine.Loads must be very small, but they keep the muscles in shape, help the heart.As for aerobics, then you can first walk on the "treadmill" and when the stomach becomes quite large, go on walks.In the second period, you can do strength training at home alone, mostly sitting or lying down - with dumbbells.
Exercise after childbirth
Almost immediately after the birth, you can practice aerobics.No training plan does not and can not.Time to aerobics allocate a residual.Once had a free minute, immediately start to move.Directly on the house.Buy a cassette with an aerobic program or remove it from a DVD or VCR.Plus, if your home has any trainer (stepper, ellipsoid, treadmill) is further engaged in it.So one day you will be able to dial up to an hour of aerobics at the expense of short 10-15 minute "sessions".Do you think that is nonsense?Certainly not!Science has ascertained that the balance of calories our body reduces to a daily schedule.This means that the calculation of energy the body leads per day.In this sense, there is absolutely no difference between a half-hour aerobics and three 10- minute "lessons" at different times of the day.The result will be a waste of equal calories and equal benefits.
Approximately six months later you come back to your normal weight.Victory?Certainly not!Normal weight does not mean that you will return to the previous form.The immediate "repair" the press requires.Nine months, these muscles are very stretched, and stomach otvis.It seems paradoxical, but to get fit for the baby belly mom is not so difficult.Why?Yes, because to train the press does not require any sophisticated equipment.Your news is always at your fingertips.Without prejudice to the result of the press can download at home - the same exercises.Another thing is that five minutes you will not be enough.
After birth, everyone understands that his stomach stretched and need to train him.Many of the train, but without success.And all because the usual load rules that you have practiced before pregnancy, are no longer suitable.The press needs a shock.You have to do up to 450 repetitions!Daily!All 7 days a week!Another thing is that most of these 450 repetitions will be divided into 3 quick workout - morning, afternoon and evening.And it will agree, it is not so scary.In addition, training takes place in a circular style - cheerful and fun.Half a year of such work, and abdominal wall you will be involved.Believe me, that will be involved, even if the word fitness you hear for the first time in my life!
| drill press |
So, in a year you will have the weight of the former and the former press.But what is now to be with the press?Continue to train him, but gently - twice a week.And regularly look in the mirror.If you press "swims", add the load.What we forgot to mention?Right!On your patience.After all, the program is designed for the whole year.How to help yourself?How to support highly motivated?Hang on a prominent photo of some half-naked beauty.For example, Madonna.After 9 months, too, departed from the belly!Yes, at what age!Let annoys you with its stunning form!This is just good!
- set of exercises for the abs should be repeated three times a day.Yes, three times!Once is not enough.If you are new to fitness, two weeks repeat complex twice.Then go to the three-time training.Know compromises are impossible here!Three times a day, period!
- At first glance, it seems as if 50 repetitions - it is unrealistic to many.However, for the abdominal muscles is normal.Another thing is that at first you do not have enough stamina simple - you start to choke.In this case, make only fifty repetitions in the first "round".And then, how many will turn out.Over time, endurance will come, and you will conquer all the repetitions.
- In any case, twists should only work the abdominal muscles.Do not try to snatch up effort of the whole body.This will reduce the effect of the exercises for the press to zero.
- Hands need to make the head, but do not brush pin.On the contrary, relax to a back of the head was not rigid support.
- aches If the press after yesterday's workout, still Train.After the first ten repetitions pain diminish or even disappear altogether.However, if the pain is too strong and resemble a toothache, transfer training the next day.
set of exercises for the press
in this complex all the exercises for the press to be done one after the other without rest.First, a set of the first exercise.Then set the second, third.All together it is called a "circle."Beginners should do 1 lap times, but it is necessary to go through a couple of weeks to 2 or even 3 laps.And even more if you are very interested in the result.
|diagonal twisting||3||30 (for each side)|
|Reverse Crunchthree accounts||3||25|
|Twisting on three accounts||3||25|
|Bike||3||25 (for each leg)|
Note: needto complete this set of exercises for the press added a set of twists (50 repetitions).
drill press - twisting
You must start with a set of exercises for the press, and then to do it a second time - the last in a row.Take the position of lying on the floor, bend your legs at the knees.Hands can be concatenated behind the occiput, but because you might be tempted to help himself, pushing his head.Better to keep the fingertips at the temples.Not dropping his chin to his chest, the power of the press "roll up" the body.Loins press firmly to the floor and do not release until the end of repetitions.
drill press - diagonal curling
Starting position - lying on the floor as in the conventional twisting, but with a large correction.Ankle of one leg is necessary to rely on the other knee.One hand bend and slide his head.Not dropping his chin to his chest, to bring the elbow of opposite knee.At the top Freeze for 1-2 seconds.Perform the same number of repetitions on each side.
drill press - reverse twist on the three accounts
back Lying on the floor, lift your legs bent at the knees, and his hands clasped behind his head.This - the starting position.The sequence of the following movements.First you strain your abs and pull your knees to your chest.Time!Then pull straight leg.Two!Returns to its original position.Three!And all this is considered one repetition.
drill press - twist on three accounts
Starting position is the same as for conventional twisting.But exercise is done in three stages.At first, you barely lift shoulders off the floor.Time!Then above.Two!Then even higher.Three!Slowly lower the body, but do not go back to the floor, stop at the 5-10 cm. Because of this situation, start a new repetition.In other words, throughout the set, do not let the press relax.
drill press - bicycle
Get your hands behind your head, bend one leg at the knee and lift.The other leg is stretched forward and "hanging" a few inches above the floor.Stretch heteronymic raised shoulder to knee, pause for a second, then repeat the same movement, changing the position of the feet.