The “hundred” exercise comes from Pilates. Joseph Pilates invented it to strengthen the muscles of the whole body, heal the spine, improve coordination, and prepare a person for any load. The movement allows you to use your abs, arms, back, buttocks and legs. At the same time, it is quite simple and non-traumatic, so most people will not have problems performing it.
Abdominal press in a week for men
The training program is not very different from the one that was prescribed for girls, but based on the characteristics of physiology, the load for the male body should be higher than for the female body.
The training program for men includes 9 approaches with different numbers of repetitions. The number of repetitions can be increased or decreased.
But this must be done proportionately. Those. change the number of repetitions in each approach.
- 1 day. 20, 15,15,25,20,15,15,20,20
- Day 2. 15,25,20, 15, 30, 20,10,25,15
- Day 3. 25, 20, 25, 25,15,30,20,20,15
- Day 4 20,25,15,20,30,15,30,20,20
- Day 5 15,20,30,30,15,15,20,25,20
- Day 6 30,30,15,15,25,20,20,30,15
- Day 7 20,20,25,30,20,25,15,20,35
Of course, this type of physical activity will be more effective if it is performed not only on one muscle group, but comprehensively for all muscles of the body. Then the result will be much better.
Don't limit yourself to just one week of exercise, but introduce training into your daily life.
Nowadays there are quite a lot of different training programs, including at home without any special equipment.
If your training takes place in the gym, then it will be many times more effective, since the gyms have a lot of different equipment and you can perform more different exercises under the supervision of qualified trainers who will help you adjust your training program and help you achieve better results.
We remind you that all exercises in this article must be performed with a break of at least 1 day.
Abs in a week at home
To achieve results in pumping your abdominal muscles, you must follow a training schedule and training program.
Naturally, training alone will not be enough to achieve results. It is important to follow the recommendations of nutritionists and strictly adhere to them, otherwise all your efforts in the form of physical activity will be unnoticeable.
Basic recommendations from nutritionists:
First of all, it is necessary to exclude all harmful foods from the diet, including fatty and fried foods.
It is also very important to minimize the consumption of salt, which retains excess water in the body.
Sugar and all sweets should also be kept to a minimum.
Main meals should be divided into several small meals and distributed so that the interval between meals is 3-4 hours.
In order to speed up metabolism, you need to increase the amount of liquids consumed per day to at least 1.5 liters. Thanks to this, everything unnecessary will begin to leave your body and this will help you quickly see the desired abs on your stomach.
Of course, proper nutrition will not be enough, but this will be the first step in achieving quick results in the appearance of six-pack abs in a week.
Getting abs in 1 week is not an easy task, and it is impossible to achieve the appearance of cubes in such a short period of time.
But for the abs to begin to appear, a week will be enough. During this time, your abdominal muscles will become toned and you will want to continue to strive for results.
By the way, the classic exercise for the abdominal muscles not only allows you to get six-pack abdominal muscles, but also helps strengthen your back muscles, which is also important in the everyday life of every person.
Basic abdominal workout in the gym
Body lifts using the Janda method
- 3-4 sets of 15 reps
- Body part: Press Equipment: Body weight
Side bends with dumbbells
- 2 sets of 100 reps each side
- Body part: Press Equipment: Dumbbells
Incline leg raises
- 3-4 sets of 15 reps
- Body part: Press Equipment: Body weight
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For variety, if you decide to set aside a separate day for pumping up your abs, we offer the following program.
Advanced gymnastic exercises for the abs
These are probably the best and most powerful exercises. You can achieve good abs without them, but if you have been exercising for a long time and there is no progress, then these exercises can give a powerful impetus to the development of the abs. All exercises are very difficult, they put a lot of stress on all the core muscles, so they are dangerous if you have problems with the lower back. But they're amazing, they're like leg squats.
- Dragon flag. Read more here https://vk.com/wall-42095922_5006
- Front hangs on the bar
- Straightening the body on rings or loops. To do this, lower the rings low, get on your knees or toes and stretch your body along the floor holding the rings. Those. you get two points - your toes touch the floor and your straight arms hold the rings.
- Angle out and varieties, high angle
In principle, it is not at all necessary to be able to perform these gymnastic exercises perfectly. The training itself to learn these exercises will already be an excellent workout for the abs.
What muscles work
The load falls on:
- Transverse, rectus and oblique abdominal muscles. These are the target muscles that provide lifting and twisting of the body;
- The front and rear deltas provide arm rotation. The triceps work statically, the biceps remain in an extended position;
- Sartorial muscle, quadriceps;
- Latissimus dorsi muscles when lifting;
- Chest for maintaining body position and stabilization.
Features of the press
There is one more important detail to consider. We have already figured out that the physiology of the press is the same as that of other muscles, but everything works differently. When you do a pull-up, you engage your biceps, triceps, chest, and back. When you bench press, you're working your chest, but your arms are also actively working along with it. Roughly speaking, in this way we train a whole complex of muscles. Not so with the press. It's not that hard to pump up your top four pack, but you'll end up with flabby bottom and sides. Unfortunately, it takes a lot of time and effort to upgrade everything. Only then will he look beautiful and athletic. However, you cannot, for example, work hard on the upper part one day, and then focus on the side muscles or lower abs the next day.
If your shape does not satisfy you and you just need good, sculpted abs, it is recommended to do strength training every other day. Moreover, each time it is necessary to work with the entire body, but put the main emphasis on one thing.
Execution technique
Pilates exercises are divided into levels of difficulty. “The Hundred” is no exception.
Beginners perform the exercise using the following technique:
- Lie on the floor on the mat, pull up your stomach so that the pelvis “tilts” forward, the spine is pressed to the floor;
- Raise your legs to the “table top” position, that is, the shin is parallel to the floor;
- Lift your chest off the floor, pull in your stomach even more, twist inward;
- Extend your arms in front of you and make 5 blows in the air while they are straight;
- 5 strokes with the palm up, 5 down, a total of 10 cycles;
- After this, you need to carefully put the body back, vertebra by vertebra.
Ab exercises! Simple, safe, effective - Pilates the hundred
Errors
The following mistakes are usually made:
- Press the chin to the chest, overstraining the neck;
- Relieve tension from the abdominal muscles by bending your legs at the hip joints and pressing them to your stomach;
- They tear the lower back off the floor, overloading it;
- They pull their head into their shoulders;
- They are in too much of a hurry, literally striking the air with straight arms at great speed;
- They remove the load from the target muscle due to overly active and sweeping movements of the arms.
