It is impossible to divide the abdominal press into the upper and lower ones - this is a single muscle. But you can load more of one or another part of it due to specific exercises. Let's talk about how to pump up the lower press at home, or rather the lower section of the rectus abdominis muscle.
Training the lower abdominal muscles is associated with raising the legs from various positions. Therefore, almost all exercises can be called just that.
For training, you can use dynamic, static and isometric exercises.
No matter how funny it sounds, but laughter is active involves all abdominal muscles. Surely you noticed that after prolonged bouts of laughter, your abdominal muscles might hurt. The lower part also works. Therefore, laugh more often.
It is useful in every sense.
And we are not joking. If, after laughing, the muscles hurt, then they worked.
Isometric exercises involve muscle contraction without movement in the joints. That is, the position of the body remains static, but you purposefully strain the target muscle.
Static, in the general sense of the word, is called prolonged retention of muscles in a reduced position. In the training of the press, these techniques allow you to strengthen the muscles, draw clearer cubes, and learn how to feel and control the work of muscles.
You can strain the press in front of the mirror in two ways:
Isometric exercises have long been known as an additional way to build muscle. Due to the maximum short-term voltage, the peak of force can be increased. And due to long-term static loads - to achieve a greater relief. After all, the cubes on the stomach must be able to properly strain. Experiment in front of the mirror.
You will see for yourself that over time, such poses will bring your press to a better condition.
If we talk about isometry, when you need to achieve maximum reduction, you need to use the stops. For example - a heavy cabinet with legs or a bed. Let’s analyze the equipment in more detail:
We fix the feet under the emphasis (wardrobe, bed). To make this possible, there must be a distance between the heavy object and the floor.
You will see and feel the results - your press will become firmer and stronger.
And here is an effective version of statics. Exercise can be performed on the couch or bed. You can make a fitness mat:
Keep them as long as possible. Feet can be slightly bent at the knees and it is better to cross the feet. At the same time, we do not bend the loin - it is pressed to the floor.
The options that we will give below are perfect for girls. And for men, we also recommend heavier ways of pumping the lower press (they will be discussed later). These exercises in combination with a diet will help to quickly get rid of the abdomen.
Always remember that when raising legs, lying on the floor, you can not bend the lower back.
She stays pressed to the rug.
Have a rest. It is necessary to perform 3 sets with breaks of 30-60 seconds.
Thanks to the raising of the legs, the lower abdomen is very well involved.
You can do it fast.
Both exercises load the entire press.
Each of you can hang a horizontal bar at home.
Bars are already a more complex topic that requires the installation of the Swedish wall. The option of swinging the press on the bars and horizontal bar is a little more complicated than lying on the rug and is well suited for men.
Let us consider in detail the exercises for the lower press on the horizontal bar:
You can stay at the top point for 1-2 seconds.
Then reduce the number of repetitions to 10.
If you have a Swedish wall, you can buy an inclined bench. In normal times, the bench will serve as an additional sofa. And during training to help pump the press. You need to hang the bench so that the slope relative to the floor is 30-60 degrees.
The larger the angle, the greater the load will be on the bottom of your press:
Weighting agents can be used in this exercise.
On the same Swedish wall you can do another version of raising the legs - alternately raising the leg with the weighting agent standing:
We linger in this position and return the leg back.
This version of the exercise is suitable for those who have no wall or horizontal bar.
When we, while raising our legs, try to raise our legs so high, the load from the lower part of the press goes to the upper . This option is good for a comprehensive study of the abdominal muscles.
And if you want to do the lower part, do the exercise specifically for her. You will have more strength to work with the bottom of the press.
We breathe according to the classic generally accepted pattern: lower your legs by inspiration, raise your exhale.It is better not to hold your breath, not to knock down.
Hard work is always exhaling - this is the law.
First, it’s easier to do a repeat. Secondly, you reduce intra-abdominal pressure, which increases dramatically with such stresses.
You can also practice running with high hips. In this case, the bottom of the press is loaded. This is a good workout to increase his stamina, but does not help to increase the mass of cubes.
To achieve super endurance, you can use weights on the ankles.
For home, running in place with a high knee lift is suitable.
Practice proves that you can always pump up the press with physical exercises. The question is different: will it be visible. Loads increase muscle mass, make the muscle firmer, stronger.
The fat located above the abdominal muscles hides all your achievements.
If you want beautiful embossed cubes - remove the fat. This is done through a balanced diet or diet. Just reduce the amount of carbohydrates and increase the amount of protein in your diet. You will achieve the result, just not as fast as we would like.
And remember, each person has his own minimum percentage of fat. It is easy for someone to “bare” their cubes, and someone will go for this for a very long time. Be guided by your well-being. If you don’t genetically want to have visible cubes, can you limit yourself to a flat stomach?
Light options for pumping the lower press can be performed daily for 1-2 sets. For example, raising legs and then holding them.
Let this serve you as a morning exercise.
More severe and effective exercises should be performed 2 times a week. Especially with weights. And the higher the weight, the less number of repetitions you need to do - 10 or 12.
If you have complex training, divide the load on the upper and lower parts of the press by day.
It will be better this way. The fact is that the press works all and in all exercises for it. And, if you swing the top and bottom one day, it turns out that only one part will be able to load as much as possible. And for the second there will already be not enough strength. And do not forget to warm up before any exercise!