Abs workout in 10 minutes. Muscles of the Russian Federation - online fitness training: programs and exercises

Beautiful abs as a hobby

8 years ago Polina became interested in bodybuilding.
In 2020, she began preparing for competitions and six months later she won the silver crown in the fit model category. Polina works out in the gym 4 times a week and follows a sports diet. Such a hobby. I talked to Polina to find out her experience in pumping up the abs. What exercises give results and what you need to do to make your abs visible.

Polina works out in the gym for an hour 4 days a week

A set of abdominal exercises for 10 minutes

Now let’s find out how to pump up your abs in 10 minutes and what exercises you need to do for this. You can train daily, but most importantly at least three times a week. The complex involves performing the following exercises in turn. The technique for performing some of them has already been described above, so we will not repeat it:

• Twisting for 1 minute.
• Lateral twists left and right for a minute.
• Crunches with legs raised. Lie on your back, raise your legs up and begin to alternately reach with your hands to one foot and then to the other (1 minute each)
• Reverse crunches for a minute.
• Straight plank – 1 minute
• Side plank. Performed with emphasis first on the left forearm and then on the right. One minute on each side.

How long will it take

You can make your stomach toned in 2 months simply by burning excess fat. Even small muscles are visible if there is no fatty tissue above them. The “cubes” will take 6 months. For pronounced abs that will show through a small layer of fatty tissue, you need to spend a year.

Polina's press before classes start

In six months

How to start

During your first workout, your muscles are not ready for heavy exercise. You need to tone them up and prepare them for full loads with a light set of exercises.

1-2 months of classes

After the first lesson, the muscles will hurt for 3-7 days. When the pain goes away completely, repeat the workout. After the second workout the pain will go away faster, after the third even faster. When the pain goes away the next day or stops appearing altogether, move on to the next complex.

3-6 months

7-12 months

Below, Polina spoke in detail about the press and showed the correct execution of each of the listed exercises.

Intensive classes

You can do it for 20-25 minutes (in previous posts I already talked about effective intense short workouts). Choose intense cardio or strength training. On them, the muscles are toned faster and fat breakdown occurs faster. Activities familiar to you from school will do; the main thing is to alternate them and do them quickly (but efficiently).

For an example, you can watch a video with exercises by Janet Jenkins. This is a famous Hollywood fitness coach who has gotten almost everyone we know from movies into shape. She has developed her own training system that is not boring to do, and the results are visible after a few weeks. Just type the name Janet Jenkins into a search engine and you will see a bunch of videos with her or her technique.

Fast muscle fibers

The abdominal muscles are composed of fast and slow muscle fibers that respond to different loads.

Fast-twitch or glycolytic fibers increase in volume from strength training. The exercises should be so heavy that after 6-12 repetitions, you won’t be able to do any more.

• 6-12 heavy reps to failure
• We do it in full amplitude, touching the floor at the lowest point
• Rest a minute or more between sets
• 3-4 sets in one exercise

Any of the above exercises can be done in the most difficult form for yourself. For example, 6 repetitions in 3-4 rounds for reverse crunches with weights on the ankles will be enough. This is a heavy exercise that will exclusively traumatize the fast-twitch fibers of your abdominal muscles.

Slow muscle fibers

Slow or oxidative fibers are unable to withstand heavy loads. They work with endurance and can withstand long periods of work. But this does not mean that the same exercise needs to be done 50–100 times. You need to perform the exercises so that the muscle is continuously tense for a long time. Such exercises are called static-dynamic.

• Many micro-repetitions of 30-50 sec in amplitude
• Constant tension without relaxation at the bottom
• Burning and pain before failure
• Rest between sets: 30-50 seconds
• 3-4 sets, then rest for 5 minutes and repeat

Any exercise can be done in a static-dynamic form. For example, regular crunches. You lie on your back and twist in the segment of the most intense amplitude. For 30-50 seconds you make “micromovements” within the amplitude. A burning sensation will appear in the muscle.

Complex for 8 minutes

This 8-minute complex is simpler than the previous one, as it consists of less strenuous exercises. It should take you about 8 minutes, and you can train 3-4 times a week, even at home:

• Twisting. Lie down on the floor, bend your legs at the knees, fold your arms behind your head or cross them over your chest (the second option is easier) and begin to twist, lifting your shoulder blades off the floor. To avoid injury to your lower back, do not lift it off the floor.
• Side crunches. The exercise is similar to the previous one, but in it, when twisting the torso, you need to turn it to the sides. Try to touch your left elbow to your right knee, and vice versa. Work slowly, achieving a burning sensation.
• Crunches with legs extended. Lying on your back, lift your straightened legs and arms up. Start twisting, lifting your shoulder blades off the floor and trying to reach your feet with your hands.
• Leg raises. Lying on your back, spread your arms and place them on the floor to maintain balance. Begin to lift your straightened legs up and smoothly lower them back, but not until they touch the ground.
• Plank. Take a lying position and fix your body, stretching your spine in one line. Try to stand like this for at least 1 minute.

How to increase the load

The body adapts to any external factors. After you have injured your muscles through training, healing begins to the original level - compensation. Then the muscles become a little stronger and larger - supercompensation.

Exercise equipment

A Roman chair or incline bench lengthens the amplitude and increases the load. The lower your body and head are relative to your hips, the more difficult it is for you to do lying crunches. The amplitude can be adjusted by raising or lowering the inclined plane.

The higher your chest and head are relative to your pelvis, the more difficult it is to do reverse crunches due to the greater amplitude. Hanging on parallel bars or a horizontal bar, lifting your legs is the hardest. The body is in the highest possible position relative to the pelvis.

If the load is not increased, the muscles will adapt and the growth process will stop.

Balls and hemispheres for fitness

You can do simple, diagonal and reverse crunches on a fitness ball or hemisphere. The ball increases the amplitude of twisting and makes it possible to stretch the muscles as much as possible. During simple and diagonal twists, the head should hang in the starting position. The lower you bend in your spine, the stronger the stretch and the greater the load.

Fitness balls of different sizes for different heights

In addition to the rectus muscle, the external oblique abdominal muscles are included in the work. They stabilize the body on an unstable support and help maintain balance.

You need to regularly give your muscles more stress than in the previous workout. At first, your weight will be enough for you, but then you will need to use weights and exercise machines. This will lead to regular growth.

Weights

Leg weights are special cuffs with a sewn-in weight. Place them around your ankles during reverse crunches. Due to the additional load, the load on the rectus abdominis muscle increases and the difficulty of the exercise increases.

Foot weights with sand 3 kg

There are cuffs weighing from 0.5 to 5 kg. Increase the weight gradually, starting from 0.5 kg. Do not use cuffs heavier than 5 kg, this may put too much pressure on the joint and ligament system.

What exercises should be performed in a 10-minute complex for the press?

First of all, try not to be distracted, perform each exercise sequentially, trying not to make delays or pauses between them.

First, do a warm-up - aerobic and stretching exercises.

The first three exercises effectively stretch the neck muscles and start from the starting position: sitting, straight back, legs crossed at the ankles.

1. Hands on the back of your head, slowly tilt your head forward, while pulling your chin as close to your chest as possible, stay in this position for up to 10 counts, and lower yourself. Try to keep your back straight and do not press your hands on the back of your head too much.
2. Alternately (right hand - left side of the head, and vice versa) perform the following exercise. Place your right hand on the left side of your head, and your left hand on your left knee. Tilt your head to the side, trying to touch your shoulder. Hold for 10 counts, lower yourself and do the same exercise in reverse. When performing this exercise, you do not need to force your ear to your shoulder, but keep your back straight.
3. Place your hands on the back of your head and slowly tilt your head back, holding with your hands. At the same time, keep your back straight, do not bend or throw your head back too much.
4. Effective for stretching muscles in the back and buttocks. It must be performed from a lying position: pull your legs bent at the knees to your chest, clasping them with your palms. It is necessary to raise your head and shoulders in this position, pulling your chin to your chest and hold for ten to fifteen counts. Try not to lift your lower back off the floor, and group yourself in such a way that you feel the stretch of all the back muscles.
5. To stretch the side muscles. Position: lying on your back, arms to the sides, bend your knees, while pressing your feet to the floor. Lower your knees to the right, your head to the left, and vice versa, holding each position for 10 counts. Try not to lift your back off the floor, and move your knees as far as possible to the sides.
6. Effective for abdominal muscles. Starting position: lying on your stomach, bend your arms at the elbows under the chest, while pressing your palms firmly to the floor. Raise yourself off the floor, slowly straightening your arms. Raise only your shoulders and stomach, your lower back should remain motionless. Hold for 10 counts. Try not to strain the muscles below the lower back, do not throw your head back, and straighten your arms at the elbows.
7. Effective for stretching back muscles. Starting position: Get on all fours, placing your palms directly under your shoulders and pressing them firmly into the floor. Do the cat exercise, holding the arched back position for 10 counts. Try to bend as much as possible.

How to regulate your diet so that your abs are visible

The abs may be well developed, but in ordinary life they are not visible under the fat layer. In order for the abdominal relief to be visible, you need to reduce the percentage of fat above the rectus and oblique abdominal muscles. To do this, you need to consume fewer calories and organize smaller meals.

Reduce your calorie intake

Calculate your individual daily calorie intake using the calorie calculator. Based on the norm, select foods and create a daily diet. This is your starting point. Regarding this diet, you can change foods, reduce or increase the number of calories, depending on your load and well-being.

Example of a daily diet

Divide your daily diet into 6 meals

6 servings of 300 grams in identical containers

Divide the food you allocated for the day into 6 meals. Breakfast, lunch, dinner, afternoon snack, dinner, late dinner shortly before bed. You need to eat often and in small portions. The maximum size is 300 g. For convenience, you can divide the food into 6 small identical containers. Or 3 and there is half a container per dose.

It's always better to eat at the same time. After a week of this regime, the body gets used to the arrival of food at certain hours and prepares for it. Digestive juice is released in the stomach and salivation increases. The body absorbs food faster and easier. A slight feeling of hunger will appear strictly on the clock. This will eliminate the risk of snacking and overeating. To remember, you can set several alarms.

Memo

1. The stomach will tighten in 2 months. It will take 6 to get a six-pack. For pronounced abs you need to spend a year.
2. Before heavy training, prepare your muscles with a light set of exercises.
3. The press is not divided into upper and lower. Any exercise pumps the entire rectus abdominis muscle.
4. Do exercises for fast and slow muscle fibers.
5. Increase the load. If this is not done, the muscles will adapt and the growth process will stop.
6. Reduce your calorie intake.
7. Divide your daily diet into 6 meals.

We have prepared more exercise options for you that will help keep your whole body toned, including your abs. Enter your email and click the download button ↓ And share your success in the comments.

Do you want beautiful abs, but don’t want to spend a long time pumping them up? No problem! We will tell you about effective exercises that will help you pump up your abs in just 20 minutes of exercise a day.

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Achieving cubes is difficult, but possible

Getting cubes is quite difficult. The human abdominal muscles endure the transformation process quite hard. They need a lot of time to get into shape.

The press will sway. But during the first training sessions it will not be visible due to the fat layer (which everyone has, even athletes). To get rid of it you will have to spend a certain amount of training.

About the abdominal muscles

Our stomach consists of the following muscle groups:

1. Transverse muscle. It is located deep in the body. And it is used to maintain organs located inside a person. The internal and external oblique muscles are located here. With their help, a person turns his body and bends it.
2. Rectus abdominis muscle. It helps the pelvis and sternum to rest firmly on each other. With its help, a person is able to keep his back straight. And also bend forward. The rectus abdominis muscle is the main part of the abs. It contains special connecting fibers. They cross the muscle. And they form six-pack beautiful abs.

Important!

Many people mistakenly believe that there are exercises that train the upper and lower abs. However, it is not. When you perform the exercise, the emphasis is on the rectus muscle as a whole. And not into its individual parts.

Effective abdominal exercises

#1: Leg raises. Training the rectus abdominis muscle

We stand behind the exercise machine with a back and side handles. We press our back to her. We make sure that our legs are balanced.

We begin to raise and lower our legs. To successfully perform the exercise, it is recommended to do three sets of twenty-five repetitions.

Execution Features

At the initial stages of training, you need to raise your legs by bending them at the knees. From time to time the load needs to be increased. Begin to raise your legs straight.

When you manage to achieve this, complicate the task. Raise your legs straight and then spread them to the sides.

How to do this exercise at home?

If you are practicing at home, you can do the exercise while lying on the floor. It is important that your back is completely pressed to the floor. Hands must be positioned so that they are along the body.

The legs need to be raised one at a time.

At home, this exercise can also be done in three approaches. Twenty-five repetitions. For each leg.

If you easily cope with the task, then complicate the training. You can hang weights on your legs. One to three kilograms.

Exercise #2: Crunches. Training the external oblique muscles

We lie down on a machine in the gym, where you can fix your legs. To perform abdominal exercises.

The legs need to be fixed. Then, you need to lie on your back on the machine. Place your hands behind your head. Pull your body towards your knees. And start doing twists left and right. Alternately bringing the left and right elbows to the knees.

Features of the exercise

For the crunch exercise to be beneficial, it must be done for at least thirty seconds.

How to do the exercise at home?

You can start doing the bicycle exercise at home. To do this you need to lie on the floor. Place your hands behind your head. Raise your body and legs. And then start turning the last ones.

So that the left elbow connects to the right knee. And the right one with the left one.

You need to spend at least one minute doing the cycling exercise:

1. If you want to increase the load, then start twisting faster.
2. If you reduce it, then it is correspondingly slower.

Exercise #3: Stabilization. Training the transverse muscle

We sit down again in the simulator, which allows us to fix our legs. To perform abdominal exercises. The task must be completed together with a partner.

He should stand to the left of the machine. Take metball (five kilograms). Throw it to you and then catch it.

Your task at this moment is to keep your body raised towards your knees. To make your abs tense. To perform the exercise, it is enough to do three approaches. Twenty-five repetitions.

When you do this exercise on the left side, ask your partner to move to the right.

How to do the exercise at home?

Without special equipment, you will not be able to perform the exercise at home. However, it can be replaced with a bar.

Stand on your elbows on the floor. Position your body so that it is parallel to the floor. You need to stand in the plank for at least 60 seconds.

By doing these exercises for just 20 minutes a day, you can achieve a six-pack in no time! The technique of performing the exercise is described in more detail in the video at the link. Click here.

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