How to build perfect abs at home

Upper body exercise is a great way to tone your shoulders, back and abs. They will also help you get rid of flabby arms or reduce the risk of getting them in the future. With regular exercise, you will become stronger and will be able to perform everyday tasks with ease.

The exercises described below were selected by professional athletes and coaches. They will help you get a toned torso that you can only envy. Repeat the workouts at least twice a week, and don’t forget about warming up, otherwise, instead of a good result, you will get unpleasant sprains!

By the way, on most-beauty there is a very interesting article about the most beautiful athletes in Russia.

All people are different and have different goals. One person wants 45 centimeter biceps, while another sees himself as the Hulk. Thanks to our training, everyone will get what they want. The main thing is to choose the right exercise and number of repetitions. First, let's look at the types of training, and then proceed to describe the exercises.

Circuit training is a great fitness program. Choose no more than 10 exercises, and perform each task for a minute, moving on to the next without rest. Try to do as many repetitions as possible, but not at the expense of technique. After completing the last exercise, take a break for 60 seconds, then start a new circle. Do 3 complete cycles, each taking about 15 minutes.
Supersets are the best solution to the problem of obtaining an attractive and sculpted torso. One superset includes performing 2-3 exercises. They should be performed one after another, without interruption or respite. After doing one superset, rest for a minute and start doing another.
For high-quality torso training, performing one exercise in several approaches is also suitable. The only thing that requires attention is the correct choice of weight. Repeat each exercise 3 times, with a ten-second rest break between sets and a half-minute break between exercises. It is worth saying that for rapid growth of muscle mass, it is better to take more weight and reduce the number of repetitions, bringing them to 6-8. If you want “relief” muscles, the number of repetitions should be at least 12.
Split workouts are designed for serious bodybuilders who are accustomed to working each muscle group separately, dedicating a separate day for them. If you don't know what split training is, then don't worry, leave it for the big guys.

Kicks with dumbbells

This is a good exercise to start your workout with as it is great for warming up, stretching your back, arms and shoulders.

Take sports equipment (dumbbells) in each hand and raise them at chest level, imitating a boxing stance;
Alternately, “throw” your arms forward in line with your shoulder, striking your intended opponent. Keep your hands at shoulder level, turning your palms as you strike;
Continue the series of strokes for 1-2 minutes.

Biceps exercise with dumbbells

This exercise targets the biceps, shoulders and upper back.

Straighten your back with your feet shoulder-width apart;
Tighten your core and squeeze your shoulder blades together;
Take dumbbells, one in your hand, with your palms facing inward;
At the same time, bring the dumbbells to your shoulders, bending your elbows, pausing for 1-2 seconds;
Lower the dumbbells to your hips.

Important! Keep your elbows in the same position without changing it while lifting the dumbbells. You can also lift dumbbells by alternating arms instead of simultaneously.

How to pump up your torso at home

In this article we will tell you how to pump up your torso and select the most effective exercises. These exercises for training the core muscles (the same torso) can be performed even at home and you will get beautiful abs, a strong back and beautiful posture.

What you need to know...

Strengthening your abdominal muscles is very easy. If you approach my exercises correctly, it will soon help you improve your performance in weight lifting, Olympic lifts, and many other endurance exercises.
The "stirring soup" exercise is great when used to activate the deep core muscles responsible for the stable functioning of the pelvis and spine. In addition, this group of muscles usually includes the oblique and transverse abdominal muscles, muscles of the thighs and buttocks. At the same time, this exercise relieves the spine from unnecessary bending.
The side plank is a great exercise for toning your entire core. It strengthens the quadratus lumborum muscles. It is also important because it strengthens the thigh muscles, and without strong muscles in the thighs there is no point in strengthening the abdominal muscles.
Plank and Side Plank – Help strengthen your core muscles while reducing stress on your spine. But it will be necessary to add such an element as holding a raised leg. This strengthens the lower abdominal and flexor muscles.

On the subject: How to pump up the lumbar-thoracic fascia

Dumbbell press

This exercise will strengthen and enlarge the muscles of the entire torso, focusing on the chest, abs, shoulders and biceps.

Sit on the edge of a flat bench press with your knees bent at right angles and your feet slightly wider than shoulder-width apart;
Slowly sit back on the bench, holding dumbbells at chest level with your elbows bent at right angles;
Extend your arms fully forward, keeping them above your body and keeping the dumbbells stable;
Return your hands to the starting position.

Important! The weight of dumbbells should not exceed the permissible limits. You must keep them stable as you move up and down. Instead of a bench, you can do exercises on a fitball.

Lateral dumbbell raise in a bent position

Doing the exercise will help you strengthen the muscles of your upper back, arms, shoulders, and also improve your posture.

Bend your knees, tilt your body slightly forward, and keep your back straight; Turn your palms towards each other, taking a weight in each. Keep your hands in front of you;
Bend your arms very slightly at the elbow joints;
Extend your arms to your sides, lifting them up and out. When lifting, keep your hands in line with your shoulders;
Return to the starting position.

Chest exercises at home: tips and complex

Many men dream of wide and pumped chest muscles, this is what gives them special masculinity. Let's see what chest exercises you can do at home.

Of course, in order to have a beautiful body, you should not neglect training, sometimes even very grueling, but the result is worth it.

Most men rightfully think about going to the gym, as this is one of the most effective options.

Chest exercises at home for men are more aimed at correcting and sharpening the shape of the muscles of the pectoral region, as well as tightening and enlarging them.

The muscles of the chest that should be kept in shape for a beautiful torso.

Push-ups are an effective way to build chest muscles

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If you don’t have time, you can pump up your pectoral muscles at home by doing push-ups. The effect will be noticeable in a week, but a systematic approach is required. At a minimum, you should train 3-4 times a week.

Methods of push-ups for pumping the pectoral muscles are presented in the following options:

spreading your arms wide when performing the exercise will allow you to transfer the main load to the middle part of the sternum, since it is this part that is pumped;
the close placement of the arms near the body ensures pumping of the muscles of the upper part of the sternum and the anterior shoulder area. In addition, there is a load on the triceps;
to pump the lower chest area, you can use bars or stools.

Types of push-ups to pump up the chest muscles. These combinations allow you to use different groups of pectoral muscles.

If there is enough time, then a set of exercises will allow you to pump up your pectoral muscles at home, but during training it is important to follow the regime.

Readers found these materials useful:

Push-ups for the upper and lower pectoral muscles
How to pump up your chest with a barbell: a set of exercises for quick results

This is an important point, since you should not exhaust yourself with training at first; the load should be increased gradually. The muscles of the sternum, like others, require rest and respite. This is due to the fact that they receive many microtraumas, and the muscles need time to recover, but the break between classes should not be too long.

The video shows how to train the pectoral muscles at home

This material will be perfectly complemented by the following publications:

How to pump up your chest on the uneven bars: a set of effective techniques
Chest training program: split programs from professionals

It consists of several stages.

The best exercises for warming up are:

jumping rope - at least 100 times;
"mill". The torso lowers parallel to the floor, legs should be spread wide. With your fingers you need to touch the opposite toe, the second hand should be directed upward. Then vice versa. The minimum must be done 20 times on each hand;

Exercise "mill". It helps to warm up the muscles, which will prevent injury during training.

turning the body in different directions;
Place your palms on your shoulders and make 15 rotations back and forth.

After warming up, you should do some stretching, which will help prepare your muscles for training and relax them after it.

Stage 3. Basic set of exercises.

Push-ups do not allow you to pump up all the muscles of the chest, so the best option would be to use all types of push-ups, alternating them. For example, complement the classic version with push-ups on stools.

To do this, you need to place stools the width of your arms outstretched to the sides, bent at the elbow joints. Pumping up the sternum muscles with this exercise will give greater results.

The position is similar to the classic version, but your hands should be on stools and your feet should be on a cross or sofa.

You can make the exercise more difficult by holding a weight.

Bringing and spreading your arms in different directions in a lying position.

Reduction and extension of dumbbells in a lying position. At home, you can use stools instead of benches.

You will need two stools. This exercise is for the chest muscles and is performed with dumbbells. Stools should be placed so that you can lie on them and not feel discomfort. Your feet should be on the floor.

You need to take the dumbbells in your hands, and then connect them above your head, bending them slightly at the elbows. When performing the exercise, you need to separate them to the maximum width and bring them together.

Dumbbell push in a lying position.

The position is actually identical to the previous one, but your hands should be brought together as if they were holding a barbell rather than dumbbells. After this, you should lower them behind your head and return to their original position.

Rules for performing exercises

To maximize the load on the chest, you need to make the grip as wide as possible. Beginners should start with a narrow grip, but the main thing is not to overdo it so that the load goes to the right muscles.
In order for the upper pectoral muscles to begin working, you should raise your arms as high as possible while performing the exercises.
The press or squeeze should be done at a fast pace, and the raise should be done at a slow pace.
Push-ups will be more effective if your legs are higher than your head.
You need to constantly monitor the breathing process. When loading, you should always exhale, and when relaxing, inhale.
You should remember about rest. You should exercise every other day or two, but systematically. Muscles must have time to recover after heavy loads and microtraumas.

On the subject: How to pump up your shoulders with push-ups at home

Dumbbell push in a lying position. You can use a bench if available, if not, then ordinary stools. In this case, one dumbbell is used, but two are possible.

The most important rule in any training is consistency and purposefulness. It is through constant training that the desired effect is ensured, which will not take long to arrive. Just two weeks of training on this set of exercises - and the result will already be noticeable.

Chest exercises at home will help you create a good and beautiful chest muscle corset. The main thing is to start exercising and don’t give up training when the first results appear.

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Source: https://FitnessMir.ru/trenirovki/silovye/grud/uprazhneniya-na-grud-v-domashnikh-usloviyakh-sovet/

Reverse kicks for triceps training

You probably already understood from the name that this exercise will pump up your triceps. Triceps are quite complex muscles that are practically not used in everyday activities. This means that if you don't work on them separately, you'll likely be on the path to flabby arms.

Stand up straight and hold a dumbbell in each hand;
Move your left leg forward, bending it at the knee;
Tilt your body slightly forward;
Press the elbow of your right hand to your body without releasing the dumbbell. Place your other hand with the dumbbells on your leg;
Kick the right dumbbell back, straightening your elbow;
Return to original stance;
Repeat the approach with the other hand.

Important! During the “strikes”, do not move your shoulder; only your forearm should work.

Shoulder press

This exercise will help you tone your shoulder and upper back muscles.

Straighten your arms, holding a dumbbell in each;
Fix your palms at the top, then bend your elbows, imitating a right angle. Arms from shoulder to elbow should be parallel to the floor;
Perform overhead lifts of weights;
Return the hands with the dumbbells to their original position.

Important! In this exercise, the weight of the dumbbells is also important; it should not be too large, since when straightening the arms, they must be stable.

Vertical Dumbbell Raise

After completing this exercise, you will feel a pleasant pain in your shoulders, chest muscles and upper back, which will be the best proof of progress.

Squat down slightly with your feet hip-width apart; Back straight, pelvis back.
Take dumbbells, holding them in front of you with your palms facing your feet;
Raise the dumbbells up to chest level, holding them in front of your body. The lift should be completed at the moment when the elbows are in line with the shoulders;
Return your hands with dumbbells to their original position.

LET'S EXERCISE RIGHT: BASIC EXERCISES

For those who are really interested in how to pump up the pectoral muscles with dumbbells, it is important to remember the basic set of exercises and perform them correctly and efficiently. Experts in the matter of forming a beautiful muscle corset and creating a beautiful one consider dumbbell raises in a lying position and a variety of presses to be the most effective exercises for the pectoral muscles. Let's look at the most popular and effective:

Presses performed in a lying position - you need to lie on your back on 3-4 stools (or, if available, on a long bench), place your arms parallel to the floor at shoulder level and bend your elbows. Raise your arms with dumbbells up and return them back;
Raising and lowering your arms – also lying on a bench or stools, you need to rest your feet well on the floor. Straight arms with dumbbells need to be raised up in front of the face (elbows can be slightly bent) and spread wide to the sides to shoulder level and brought back;
Hold dumbbells - standing, feet shoulder-width apart. Take dumbbells in your hands, stretch your arms to the sides and hold for 1 minute, while a burning sensation should appear in the muscles;
Raise your arms to the sides in an inclined position - place your feet shoulder-width apart, bend down to the floor, hands with dumbbells should face each other with your palms. Raise your arms to shoulder level and return to the starting position;
Reduction and extension of arms in a sitting position - performed similarly to exercise No. 2, but while sitting, the arms at the elbows should be bent at an angle of 90 degrees, brought together in front of the chest and spread to the sides as far as possible.

These are basic exercises with dumbbells that will help make your pectoral muscles strong and attractively sculpted. You can supplement such workouts with exercises on parallel bars and push-ups.

Twisting (“Russian Twist”)

Performing this exercise comprehensively involves almost all muscle groups of the upper body.

Bend your knees slightly, keeping your spine tight, then tilt your back slightly;
Take a special fitness ball in your hands, holding it out in front of you at chest level;
Turn to the left, pulling the ball with you in the same direction;
Return to the starting position and do the same to the right.

If you don't have a ball, you can use a kettlebell, a dumbbell, or do curls without any weights at all. If you want to make it more challenging, elevate your legs and keep them off the floor while turning, which will increase the load on your abs and other muscles.

How to get perfect abs and a great torso

First of all, I would like to weed out some WRONG advice...

No amount of training will give you those coveted abs.

No matter how simple or sophisticated these exercises are, they will not lead you to your desired goal.

Yes, ab exercises are necessary to develop a strong base (I'll have more to say about this below), but getting the look you want requires more than just ab workouts.

Just being thin is not enough.

In order for your six-pack to be fully visible, you need to have a fairly low body fat percentage, that's true. For guys, their abs start to show when their body fat is less than 10%; for girls, their abs are less than 20%.

But in fact, you can become very thin and still not have the defined abs you're aiming for.

How so?

The answer is simple: by default, no one’s torso is developed enough to reveal the deep relief and sculpted lines that make up a truly cool six-pack abs.

Take another look at the second example of poorly developed abs I showed earlier and my photos from two years ago.

Both he and I were about equally thin when they were done, but specific physique flaws would become much more apparent if we both lost 1-2% body fat.

A true six-pack requires a low body fat percentage and well-developed core muscles.

Deadlifts and squats alone, like cardio training, are also not enough.

I don't know how many times I've heard this: "I don't do abs, I just do squats and deadlifts." As a rule, these guys and girls have nothing to boast about in terms of their torso.

The reality is that these two exercises, even if you perform them with very heavy weights (80% 1RM), simply do not engage the muscles we want to target, i.e. the press itself, transverse and serrated, as people think.

Don't get me wrong, heavy squats and deadlifts are great for strengthening your core, but they're not the best way to build abs—they're not enough on their own.

What does it take to get great abs?

For a great abs and torso, you really only need two things:

Reduce fat percentage.

For us men, the rectus abdominis does not begin to appear until we reach about 10%, the rest of the torso muscles are visible at 8% or less.

For girls, the tummy goes away and beauty begins already at 20%, and after 18% it’s already the dream abs.

Just be aware that no matter how well developed your core muscles are, you won't achieve the look you want if your body fat percentage is too high.

If you don't know how to lose weight, take a look at my series of articles on how to lose fat fast.

Do proper abdominal and core workouts regularly.

How to pump up abs, what pumping exercises are the most correct? Let's find out...

Push ups

Push-ups are a universal exercise that work different muscle groups, depending on the position of your hands. If your hands are shoulder-width apart, you will “pump up” your back and shoulders. By placing your hands closer together, you can target your triceps.

Get into a high plank position;
Bend your elbows and lower your chest down so that it does not touch the floor. Keep your body in one straight line;
Straighten your elbows, returning to the starting position.

If you find it difficult to do push-ups while standing on your toes, try a kneeling position, gradually moving to a more difficult version. You can measure your own progress by the number of push-ups, doing them at the end of your workout or separately from your general workouts. But don’t be fooled by quantity and forget about quality!

We will provide you with a fitness level monitoring scale, but you can customize it based on your own abilities.

Entry level - 1-5 push-ups;
Average level - 6-10 push-ups;
Advanced level - 11-20 push-ups;
Expert - more than 20 push-ups.

The editor of most-beauty.ru tested the effectiveness of push-ups from his own experience. This is one of the few exercises where, at first, progress is quickly visible both in the number of maximum possible push-ups and in muscle growth.

Jumping push-ups

These push-ups are performed using two small supports fifteen to thirty centimeters high. Starting position – hands on push-up supports. With your elbows slightly bent, push yourself out to “jump” off the supports and land between them. After this, immediately lower your chest to the floor and from this lowest point jerk back to the starting position (“jump” onto the supports).

Effect. Jumping push-ups are an excellent tool for developing so-called explosive strength and training the vestibular system. The main task when performing them is to maintain the integrity of the exercise without dividing it into phases (jumped-rested, jumped-rested).