Exercises for transverse abdominal muscles

Everyone who wants to have a beautiful embossed press, it is necessary to systematically perform exercises for the transverse muscles of the stomach, since they play an important role in nphenomenon all your favorite "cubes".

Transverse abdominal muscles: where are their functions, training recommendations ^

The beautiful shape of the press depends not only on the upper muscles, but also on the transverse muscles of the abdomen. The transverse muscles enter the main body mass, and are attached under the direct muscle fibers horizontally on the very bones of the skeleton, and contract with the movement of the entire trunk and joints.

Transverse muscles are of two types:

• Transversely striated;
• Transversely awned.

Both types of muscles perform functions of supporting internal organs and creating a certain waist volume, so without training, the size of the abdomen increases, and under certain physical loads they contribute to the appearance of cubes and a solid press, despite the fact that they lie deep enough.

To whom contraindicated abdominal muscles training is contraindicated:

• People with gastrointestinal diseases;
• Suffering from hypotension and hypertension.

For exercises you will need a special gymnastics ball, a rug and a bar. It can be made at home, fastened above the doorway.

Recommendations for successful execution of exercises on the transverse muscles:

• It is advisable to take food at least 2 hours before the start of the workout, and after it do not lean on food, becauseit can overload the stomach - enough to eat some fruit;
• For the period of a sports diet, limit yourself to fat-containing foods, but use protein as much as possible;
• During lessons, you can drink only mineral still water;
• Beginners need to start with a minimum number of approaches, and increase the load gradually, otherwise it can stretch the muscles or more serious injuries;
• Feeling a slight malaise, you should immediately stop the workout, and return to it only after full recovery.

Transverse abdominal muscle: exercises for a beautiful press ^

Exercise 1 - Tilting standing

• We place both feet on the width of the shoulders, hands on the sides;
• Make slopes alternately to the right and left, hands should slide on the hips;
• We execute 20 times in both directions.

Exercise 2 - Mahi with legs

• Standing, legs are held together, crossed arms are in front;
• Pull your arms forward and to the right, simultaneously raise your left foot;
• We change the sides: stretch the arms to the left, raise the right foot;
• We repeat this 15-20 times.

Exercise 3 - With dumbbells

• We lay down on the back, start crossed arms with dumbbells behind the head;
• Simultaneously raise the body and legs;
• Do it 10-20 times.

Exercise 4 - On the breath

• We get in, we spread our legs wider;
• Take a deep breath, simultaneously draw in the stomach;
• Exhale, the belly is bulging forward;
• We repeat everything in 2 approaches 10 times.

Exercise 5 - Retracting the lying

• Take a horizontal position;
• Inhale and draw in the belly;
• Keep as long as possible, exhale and relax;
• We perform 10-20 times.

Exercise 6 - On the

• , we cling to the crossbar from above with both hands;
• We inhale, and at the same time raise the knees bent at the knees as high as possible, hold them up as far as possible;
• We exhale and lower our legs down;
• Do this 10-20 times.

Exercise 7 - Raising the trunk of the lying

• Laying on your back, bending your knees, fixing the feet - asking someone to hold it, or, for example, placing them under the battery;
• Put your hands behind the back of your head;
• Pull the body to the knees, then go back;
• We repeat 20-30 times.

Exercise 8 - Lifting the body with bent legs

• We lay on the back, legs bend at the knees and put on a sofa or chair;
• Raise the trunk to the knees, at this time the crossed arms are on the back of the head;
• We return to the starting position, execute 15-30 times.

Exercise 9 - For all abdominal muscles

• We lie on our backs, we put our hands behind our heads;
• We bend our legs at right angles;
• Draw the elbow of the right hand to the left knee;
• We repeat the same thing, changing sides;
• We do 2 approaches 20 times.

Exercise 10 - With the ball

• We lay down on the gymnastic ball, cross arms on the chest;
• We rise upwards, trying to keep balance;
• Return the case back, repeat 20 times.

Training of the transverse abdominal muscles: feedback when the results appear ^

Learn how to pump the transverse abdominal muscle is not enough: to get results you need to deal with every day, and also make up a certain sport diet:

• For drawing up a nutrition plan, you can contact any trainer,or make it yourself, leaving in the menu the food saturated with proteins and removing the fats to the maximum.
• You can consume carbohydrates directly after exercise - they do not have time to assimilate the body, becausemuscles will be restored.

The first results of training for people with average training usually appear in a month as a harder press. To get clearly expressed cubes, it takes a long time to perform exercises on the upper muscles responsible for the relief of the abdomen.

Feedback on exercises for the abdominal muscles of our regular readers sent to the editorial office is also very positive:

Pavel, 27 years old:

"I did these tricks in the gym a few years ago, and I can say that they really help to strengthen the inner wallpress. Advice to beginners: do not overload yourself too much - this is fraught with stretching the muscles, which will subsequently hurt for several weeks. Load should be increased gradually and do not jump above the head. "

Alina, 28 years old:

" We liked exercises for the transverse muscles on the bar and with the ball. Despite the fact that they are rather difficult to do, I saw the effect in a couple of months: the stomach was visibly tightened and became firmer. "

Maxim, 35 years old:

" I rocked the press with dumbbells - stretched the arm muscle. "Probably, it was worth all the same to perform one, and not three approaches, now I can not do anything normally »

Video: How to swing the transverse abdominal muscle ^