Bodybuilding and fitness blog

How not to risk pumping the press?

Do you want a flat, tight stomach? And what do you do for this? Earnestly pumping the press? Do you know that it is dangerous? Yes, in concert with the abdominal muscles in the deep of the pelvis work your hips flexor muscles. These are short, powerful muscles, that after training suffer the same as all the other. They raise the tone, become thicker and shorter. Unfortunately, reducing of their length is not planned by nature and leads to deformation of the pelvic bones. Moreover, the higher the training experience, the stronger is this deformation. It produces sharp pains in the pelvis, extending to the waist. Over the years, the pain becomes so unbearable that sometimes does not allow sleeping.

I offer you a completely secure method of pumping the press on an unstable footing and even applying the principles of Pilates. Say, Pilates, what for, as its system aims only to develop flexibility? The fact is that mobility of the joints and tone of the muscular system are related. Subject to the flexible joints the muscles increase their force faster!

So, if you want to find a narrow waist, without wasting your time for nothing, you need flexible hips and waist! Well, what about the unstable footing? The secret is simple! Under the outer layer of the muscles there is a layer of internal ones, which are responsible for the balance of the body. They wrap around the internal organs and provide for them a sort of a supportive corset. That is why the width of your waist is primarily dependent on the internal rather than external muscles. At the unstable footing the internal muscles are working at all! It turns out that you are killing two birds: pumping two muscle layers! As far as the strength, exercises on the unstable footing raise it no worse.

The technique, which I describe, is efficient because it develops flexibility, coordination and strength simultaneously.

The modern training systems teach you to “bomb” the muscle, including the press, with 3-4 exercises of 2-4 sets. Meanwhile, there is another approach. Make just one exercise, but let it be a lot of sets – 8-10! This is the technique that I advise you: only one exercise, but with no less than eight sets.

ON ONE LEG!

Lay with your waist at the “crown” of a large inflatable ball. Dissolve your hands in part, as I do in the picture. Place your feet wide. Your soles are on the floor with the entire surface. Well, now take off the floor one leg and put its ankle on the other knee. Hard! You bet! Keep your balance! When the body position is sustained, slowly “slide” down the ball, achieving the limit of bending of the waist.

Freeze in the lower position! Right for a minute! Slowly rise to the starting position and change the sole. Do 2-3 repetitions on each leg. This will be one set. Keep in mind that these sets are to be not less than eight!

What are the benefits of this exercise? Here you do not bend your hips, so, the hip flexors are unemployed. Meanwhile, the exercise effects all the abdominal muscles, including the deep! Believe me, after 2-3 weeks your waist is sure to become slimmer!

There is a cardio and strength training simulators. With the help of the first one can get rid of the excess deposits of fat. Well-thought exercises on the strength simulators can pull the weaker muscles. Is it convincing?

Just for the skeptics we will continue the agitation. “Only by exercising with simulators – says the fitness manager of the sports club “Smolensky Passage”, Dmitry Zhirnov – you can correct your shape in full. The maximum effect is achieved by a combination of cardiovascular trainings with strength ones. So you can lose the excess weight and strengthen the cardiovascular and respiratory systems, and work out the problem areas. It is better to start with the cardio and give them 50-60 per cent of the training time, while 40-50 per cent are to be given to the strength load.” Now the details.

Cardio simulators

A beginner who for the first time enters the gym, can very easily get lost. However, do not think for very long, go to the so-called cardio zone – in any case you’ll have to start with your “heart”. Cardio exercises improve your stamina and hence the intensity of the training. Those who dream to lose weight will not do without cardio! It is known that those become thinner who expend more calories than they “eat”. It is the cardio of sufficient intensity that allow burning the maximum amount of ill-fated “units.” To know exactly – you have a chance to see on the screen, which have many cardio. You can, of course, just jump to the music or run the stairs in your own entrance and you will also lose weight, but to organize an effective training session on a “smart” machine is much easier. The cardio zone can have two or three dozen different units for health promotion. All of them are divided into four main types: treadmills, exercise bikes, steppers and elliptical trainers.

Treadmills

They are popular not only because of their fame, of “super fat burners.” Running is an absolutely natural form of physical activity that does not lose its usefulness in closed rooms and even has many advantages over the usual jogging along the gassy city streets. And namely: lack of ferocious dogs and inconsiderate car owners and always good weather – “dry and sunny.”
- Treadmills can be divided into mechanical and electrical.
Mechanical are good only for their compactness (many can be interfolded) and a lower price. You will have to “push” the track by yourself. It is clear, that if the runner is tired, the exercise is unlikely to be intensive, and her body is likely to adopt an unnatural tilt that will clearly bring no benefit.
- The electric treadmills the workout is more effective. By changing the angle of the track and its speed, you can adjust the load. The interactive pulse programs installed in modern treadmills, allow the computer to adjust the load independently.
- It is interesting that experienced trainers advise to pay attention not to the computer freaks – although they also are important – but to the presence of the additional depreciation. Modern models are equipped with shock-absorbing cushions, the reduce percussion action which is so harmful to the spine and joints. To some extent the burden on them is quenched by special materials from which the famous fitness firms make the treadmills.

Oddly, but in the developed countries, that have been always amazing us with the exercise craze, only 10 per cent of the population regularly attend fitness centers. In Russia there is no such statistics but, according to the experts, the assessment of the situation, even with 1 per cent can be an exaggeration. And the emerging trend of today to have a mini-gym in the city apartments and country houses, worths any appraisal.

So, a simulator in the home environment. It would be incorrect to consider this piece of furniture in terms of its compliance with the style solution of the interior. The design of the sports equipment has its aesthetic beginning. Their creators are not oriented to classics or modern. In any simulator the structure of the materials, the plastics of the shapes, the harmony of colors – all are aimed at maximum effectiveness for humans. By the way, it was noticed by the stylist that the ultra modern stimulator in harmony both in a luxurious bedroom, furnished in the Empire style and in a very ascetic attire of the “Japan’s” interior that is now fashionable all over the world.

However, the current approach to the theme of “home gym” is characterized by the interest of harmony not only in design but in the spirit and body of the settlers. Today, nobody needs to be convinced of the benefits of regular exercises. However, to force you to do at least exercises in the morning, alas, can only a few of us. But the presence of the simulator encourages and even requires at least occasionally use it for its intended purpose.

Today almost every settler can afford to have a stimulator together with a wife and a dog. On the sports market there is a wide range of options of different prices and categories. It is wiser to postpone the purchase of an expensive sofa or a home theater system for a new apartment, but a simulator – albeit a cheap and a bulky one is definitely to be bought. Incidentally, these two things: price and size, or rather your financial capacity and the available space to accommodate this equipment, will ultimately determine what exactly you get for improving your health at home.

There are a lot of simulators of known brands in the sports markets. Conventionally, they can be divided into two main groups: strength and cardio. The last are used for trainings related with heart work. A treadmill, a stepper, the elliptical, rowing or cycling simulators allow a person to drive his body into a certain mode, optimally adjust the heart activity and burn excess fats. However, despite the widespread popularity of the cardio they are not universal in the load. Cycling does not involve the upper body. The treadmill slightly involves the shoulder and pectoral muscles. The rowing stimulator partially activates hands and legs. That is why one stimulator is not enough. There is required a symbiosis of strength and cardio-training machines. And then the question is often not so much in price, but much in the square meters, which the settler can allocate for a mini-gym in his apartment.