Crunches on a block represent one of the best exercises for pumping the flat abdominal muscle, which allows you to efficiently load and stretch the muscles. Crunches on a block can be performed standing, sitting, and with different handles, which allows you to shift the emphasis of the load to one or another part of the abdominal press. It should be noted that the exercise pumps up the abs completely, like, in fact, all other exercises for the abs. The bottom line is that the abs are a solid muscle separated by tendons, which form the appearance of a six-pack when the percentage of subcutaneous fat drops below a certain value. From this it follows that it is impossible to train one part of the abs separately from another, but you can shift the emphasis of the load to its different segments.
Crunches on a block differ favorably from other abdominal exercises in that it is convenient to progress the load in this exercise. If, when lifting legs while hanging, it is practically impossible to progress the load by increasing the weight, and in exercises lying down, or on a Roman bench, when the athlete twists the body, the additional weight negatively affects the condition of the spine, then when twisting in a block, there is neither one nor the other problem does not arise. As a result, this exercise allows you to build up abdominal muscle mass, since hypertrophy of contractile proteins occurs most quickly under the influence of progression due to an increase in working weight.
Technique:
- Kneel down in front of a high block at a distance of 1-1.5 meters. Don't forget to place a rug or soft cushion under your knees, folded several times.
- Grab the cable and lean forward. Wrists at ear or forehead level, elbows pointing forward and down.
- As you exhale, without jerking, begin to bend your body towards the floor, bringing your ribs as close as possible to your pelvis.
- Take a short break at the bottom.
- As you inhale, slowly return to the starting position, but do not lower the blocks completely.
A set of exercises for girls
Get acquainted with a set of exercises that will allow you to achieve results.
Each of them is done 10-20 times, you need to complete 3 approaches. Rest between sets – 30 seconds, between exercises – a minute.
So:
- deflections;
- scissors;
- bicycle (lie down with your arms bent at the elbows behind your head, raise your shoulders, pressing your lower back firmly to the floor, then raise your legs bent at the knees. Make movements connecting the right elbow to the left knee and vice versa);
- vacuum (can be done while sitting, standing, lying down, the main thing is to keep your back straight. Take a breath, draw in your abdominal muscles as much as possible, a burning sensation should arise, hold the position for 30 seconds, relax);
- bar;
- bridge (from a lying position, arms extended along the body, raise your hips, fix the position for 30 seconds, relax).
Recommendations for implementation
- Don't strain your neck. The movement should start from the chest, not from the head.
- Keep your head straight, do not tilt or turn it to the side.
- Do not jerk down or relax your body when moving up. Twisting on the upper block will be many times more effective if the upward movement lasts longer than the downward movement.
- Do not straighten your body completely and do not allow it to “jump” up following the block.
- Try to fix and not lift your pelvis from your heels. If the flexibility of your knee joints does not allow you to sit on your heels, simply keep your pelvis as low as possible.
- Avoid discomfort in your knees while performing the exercise. Place a soft cushion or a rug folded in several layers under them.
- Do not turn your feet outward. Support yourself on your toes.
Upper body workout: how to do it
1. We offer you a 5-day set of exercises for advanced practitioners:
- Mon: Workout for legs and buttocks
- VT: Upper Body Workout – Below
- CP: Intense cardio workout
- CT: Low impact floor workout for problem areas
- PT: Full body interval training
These 5-day workouts are suitable for losing weight and creating a slim, toned body without problem areas.
2. For a variety of activities, check out other programs on our website:
- 5-day easy workout routine for women
- Strength training complex with dumbbells for men
- A set of workouts without equipment for women for 3 days
- A set of workouts without equipment for men for 3 days
3. We recommend training 5 days a week, leaving 2 days for rest. Weekends can be floating, for example, Wednesday and Sunday. Optimize your schedule to suit your capabilities. On one of your days off you can do some stretching or yoga. Check out our selections:
- 30 Minute Full Body Stretch
- Back relaxation workout
- Yoga for Beginners
- Leg stretching exercises
- Yoga before bed
4. Upper Body Workout Structure Suggested Below:
- The workout begins with a short warm-up for 5-7 minutes.
- The main part of the workout consists of 5 rounds of exercises + 1 bonus round of Tabata
- Each round (except Tabata) includes 3 exercises for the abdominal, arms, chest and back muscles.
- Exercises are performed according to the scheme 45 seconds work / 15 seconds rest.
- Each round is repeated in two circles.
- Accordingly, each round lasts 6 minutes (3 exercises are repeated twice).
- After each round, rest 1 minute.
- After the 5th round, a bonus awaits you: an intense Tabata segment for 4 minutes (it includes 2 exercises).
- Some exercises are performed in the first circle on the right side, in the second circle on the left.
- The workout ends with stretching on the floor for 5-7 minutes.
5. The total duration of the program is ~50 minutes, including warm-up and cool-down. You can optimize the lesson time at your discretion if you choose a different lesson plan. For example, you can choose intervals: 30 seconds work / 15 seconds rest. This will simplify the program and reduce its duration. You can also divide the program into two parts.
6. The workout is designed for an advanced level and is aimed at toning the muscles of the upper body. Many exercises involve the muscles of the whole body, including the legs and buttocks, but the main emphasis is on the abdominal muscles, arms, chest, and back. Most exercises are low-impact, so they won't have a negative impact on your joints. The description also offers a simplified version of each exercise, so the workout is suitable for less experienced practitioners.
7. This program can be performed for a time or number of repetitions of your choice. We recommend training on a timer, since the program is intense, and you can easily lose count (but warm-up, on the contrary, is more convenient to do on a count, without a timer). However, the number of repetitions is also indicated below in the description of each exercise, if you like this training scheme. If you perform counting exercises without a timer, the program time may differ from the stated one.
8. For timer training, we recommend downloading a mobile phone application (for example, Tabata Timer) or viewing our selection of mobile applications with timers. Another option is to include a ready-made video with a timer on YouTube.
9. For training, you will need a mat and some free space in the room. No additional equipment is needed.
10. If you want to complicate this workout for losing weight in your stomach and arms (for example, over time your body has adapted to the load), then you can:
- Increase the speed of exercises.
- Change the exercise time to: 50 seconds work / 10 seconds rest.
- Do the Tabata round twice: after the second round and after the fifth round (for even more fat burning).
- Reduce rest between rounds to 15-30 seconds.
Timer 45 seconds work / 15 seconds rest:
Possible mistakes
- The main mistake is moving the body straight down. In this case, the hip joint takes the load, and it is not the abdominal muscles that work, but the anterior surface of the thigh and pelvis. In order to train specifically the abdominal muscles, be sure to round your back while twisting.
- Do not stretch your arms up after the block - this will shift the emphasis to the muscles of the back and chest. Keep your arms bent at your head.
Crunches on the upper block are equally suitable for both men and girls. If performed correctly, all abdominal muscles are perfectly trained. This exercise is quite easy to master, so feel free to include it in your active arsenal - the results will not be long in coming.
Irina Tsebenko, physical rehabilitation specialist, trainer-teacher
How to remove belly fat at home
Many people ask how to remove deposits from the upper abdomen as quickly as possible, without resorting to pills or teas for weight loss? To do this, you can choose a special diet that will include low-calorie foods. You can do gymnastics or swim in the pool several times a week. To achieve better results while playing sports, you can wear weights.
The fat layer is affected by wraps, which should be made from Dead Sea mud or blue clay. Cardio exercises will help you get rid of your belly at home. Motivation will help you achieve your goal, because it encourages a person to take action. The stronger the reason to lose weight, the faster a person will achieve results. It is important to remember that for the normal functioning of the body, you need to drink 2 liters of clean water per day.
Proper nutrition
How to remove the upper abdomen without strength training? A special diet for losing belly fat, which will be based on a protein diet, will help. It is important to remember: losing weight this way takes time. Meals should be fractional. Alternatively, you can take isolated protein to lose belly fat. It is a pure product obtained from soy or whey.
It is cleared of carbohydrates and fats, the isolate will nourish the body with amino acids. In order for protein to be absorbed, additional energy is needed, which the body consumes through the breakdown of fat. This protein is used during bodybuilding to maintain beautiful muscle definition. Isolate is taken only in combination with training and an individual diet.
Physical exercise
How to remove belly fat so that the sagging fold of fat turns into abs? It is necessary to include physical activity in your daily routine to lose belly fat, for example:
- Lie on the floor with your knees bent, hands behind your head. Slowly lifting your body off the floor, touch your bent knees with your elbows. Perform 20 times.
- Lying on the floor with your knees raised and bent, keep your hands behind your head. Lifting your body off the floor, touch your elbows to your knees. Perform 40 times.
- Take a stance to pump up your abs, lift your hind legs one by one and pull them towards your chest. Perform 20 times.
Warm up before upper body workout
Exercises for the upper body should be performed after a good warm-up. Thanks to it, you will bring your muscles into combat readiness, warm them up, which will reduce the risk of injury. Warm-up exercises are performed for about 30 seconds without rest between exercises, but warm-up exercises are usually more convenient to perform on a count. The total duration of the warm-up is 6-7 minutes.
The warm-up includes the following exercises:
- Walking in place: 15 leg raises on each side
- Arm rotations with shin overlapping: 10 leg raises on each side
- Raises with lower legs: 10 leg raises on each side
- Abduction of arms to the sides: 10 abductions of arms in each direction
- Side bends: 5 bends in each direction
- Elbow rotations: 5 clockwise and 5 counterclockwise rotations
- Tilts to the floor: 5 body tilts on each side
- Standing backbend: 10 reps
- Knee rotation: 10 clockwise and 10 counterclockwise rotations
- Foot rotation: 5 clockwise and 5 counterclockwise rotations on each leg
- Calf raises with wrist rotation: 10 raises on each leg
- Jumps with arms and legs raised: 30 jumps
Warm-up is performed continuously, one exercise replaces another without rest. After warming up, you can rest for 30-45 seconds before starting your main upper body workout. To do this, walk in place at a slow pace, restoring your breathing, but under no circumstances sit down or lie down.
1. Walking in place
Stand up straight and start marching in place. Help yourself with your hands, as if you were really walking. Try to pull your knees towards the bottom of your chest to better work your lower abs. Don't bounce as you perform steps one at a time at a moderate pace.
How much to do: 15 leg raises on each side.
2. Rotation of the arms with overlap of the shins
Rotate your straightened arms forward, lifting the shins of your right and left legs in turn. Warm up your shoulder and knee joints thoroughly to begin serious exercise. The pace is average. Arm rotations are an essential part of the warm-up before upper body training.
How much to do: 10 leg raises on each side.
3. Arm raise with shin overlap
Without changing your position, start doing straight arm extensions to the sides. Try to feel the stretch in the pectoral muscles, as well as the anterior shoulder muscles. At the front point, cross your arms to further stretch the rear deltoid.
How much to do: 10 leg raises on each side.
4. Abduction of arms to the sides
Stand up straight with your hands on your waist. Then begin to pull your arms to the sides, turning your body. Try to stretch further to better warm up your lateral abdominal muscles. Also, this exercise for warming up before training to lose belly fat helps to further prepare your back for stress.
How much to do: 10 arm abductions in each direction.
5. Bend to the side
Fix your palms on your belt. Look ahead and tilt your body to the side without turning. At the same time, raise your hand and stretch it in the direction of the inclination. This exercise thoroughly kneads the entire lateral surface of the body.
How much to do: 5 bends in each direction.
6. Rotation of the elbow joint
Raise your arms to the side so that your shoulder is parallel to the floor. Rotate your forearms inward, warming up your elbow joint. Take your time when doing it. This is an important element for upper body training because it places a lot of stress on the arm joints.
How much to perform: 5 clockwise and 5 counterclockwise rotations.
7. Bend to the floor
This is a high-intensity and effective exercise for warming up the upper body. Place your feet wider than your shoulders, spread your arms to the sides and begin to bend over, turning your body, touching the floor with your palm. The back does not slouch and the legs do not bend.
How much to do: 5 body tilts on each side.
8. Back bend in a half squat
Take a shoulder-width stance, take a half-squat position, rest your palms on your knees. Alternately bend your lower back up and down, stretching your back muscles. An exercise for losing belly fat engages the abdominal muscles, thoroughly warming them up.
How much to do: 10 repetitions.
9. Knee Rotations
Bring your legs together and place your palms on your knees. Keep tension in your back and open your shoulders. Rotate your knees clockwise to stretch the joint and prepare it for stress. After this, perform rotations in the opposite direction.
How much to perform: 10 rotations clockwise and 10 rotations counterclockwise
10. Foot Rotations
Place your hands on your waist and lift your leg slightly in front of you. Start rotating the toe clockwise and then counterclockwise. Pay enough attention to the exercise, since the ankle is vulnerable and can be easily injured during the stretching process.
How much to perform: 5 clockwise rotations and 5 counterclockwise rotations on each leg.
11. Wrist rotation with leg abduction
Extend your arms in front of you and rotate your wrists, first clenching your palms into a fist. At the same time, lift your right and left legs to the side in turn. When the free leg is abducted, the supporting leg stands on its toe. Maintain an average pace.
How much to do: 10 lifts on each leg.
12. Jumping with arms and legs raised
And we finish the warm-up with a cardio exercise to raise the heart rate and generally warm up the body. Stand up straight and begin to spread your legs out to the sides as you jump. At the same time, raise your arms above your head, bringing your palms together. Such jumps are good for warming up the muscles of the legs and arms.
How many to perform: 30 jumps.
We pump up the press in the gym
Let's talk about the Roman chair and the incline ab bench (there are many options). For some, these are generally types of the same simulator.
There are benches that do not have legs that can be attached to the wall bars. There are benches with adjustable backrest. And there are classic Roman chairs, where there are fastenings for the legs and support for the pelvis. It is very convenient to pump the upper press on all of them.
Roman chair raises
You have to be careful on a classic Roman chair. Since your body is in a free state (there is no support for your back), and the entire load of holding it goes to your lower back. With weak abdominal muscles or problems with the spine, pain may occur in the lumbar region. If you feel discomfort when performing exercises on a Roman chair, it means your body is not yet ready for such a load.
- When sitting on a Roman chair, you should not place your back too far down. It is enough to deviate slightly above parallel with the floor, then return to the opposite position.
- Raise the body completely, or work near the parallel level - it's up to you. We recommend ensuring maximum contraction amplitude of the abdominal muscles.
For beginners, Roman chair sit-ups will be too difficult an exercise, and not everyone will be able to do it correctly the first time.
