Fitness

How to build lower abs

If you periodically shake the press, probablynoticed that the lower press pump harder than the upper. This is due to the fact that the bottom of the rectus muscle is much thicker fat layer, there is less nerves, as well as the main load in daily life and during exercise falls on the upper part of muscle.

The best exercises for inflating the lower press

If you do special exercises for lower abs, it also eventually show up cubes. The best exercises for inflating the lower press.

Reverse Crunch

A popular and effective exercise to lowerpress. Lie on the floor, arms at your sides. Lift your legs up, perpendicular to the torso. Tear off the pelvis off the floor and drag her hips to the chest, without bending down. Try to take your pelvis only through abdominal muscles. Return legs to "perpendicular to the body." Reverse Crunch can be done also with the knees bent legs. Number of repetitions: 2-3 sets of 10-20 times.

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Lifting feet from a prone position

Another popular exercise for the pumplower press. Lie on the floor, arms along the body (or head). Raise the legs to position "perpendicular to the body", and then slowly lower, but not completely. Newcomers better to do this exercise with the legs bent at the knees to reduce the load on the lower back. Number of repetitions: 2-3 sets of 10-20 times.

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Bike - effective abdominal exercises

Lying on the floor, his hands clasped behind his head. Alternately, drag the right elbow to the left knee and vice versa. The free leg must be straightened, and is parallel to the floor. This is a very good exercise, with which you can pump at home is not only the lower but also the upper abs and obliques. Number of repetitions: 2-3 sets of 10-20 times.

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Exercise - scissors

Familiar to all from childhood exercise to lowerpress. It should lie on your back, arms along or below the waist. Raise your legs at 10 cm above the floor. Making wide kick their feet in the horizontal plane, as if you were cut with scissors. The head does not lift. Perform each exercise as soon as possible as many times as you can. Number of repetitions: 2-3 sets.

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Raising the legs on the bar. The best exercise is to lower abs!

For its implementation you will need a horizontal bar. The essence of the exercise is to lift the legs (straight or bent) above the level of the pelvis. Remember, the higher you lift the leg, the stronger will be able to pump up the lower press. So grab hold of the bar. A powerful movement of lift bent knees, trying to get his knees up to his chest. Hold for a few seconds and slowly lower your legs. Over time, complicate the exercise and lift straight leg. During this exercise, try to avoid body rocking. Number of repetitions: 2-3 sets.

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You can do all the exercises on the bottompress, and select two or three. Start with exercises 2 times a week and gradually bring up to 3-4 times. Do not forget to also do exercises to the upper press.

Do cardio exercises to pump up the bottom press

In order to press the cubes have been well manifested, it is necessary in addition to strength training, as described above, to perform cardio workout. Then you will not have any chance of fat in the lower abdomen.

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